Eat YO Meat

Almost every day, I’m approached by patients frustrated with their weight, often saying, "I've tried everything, and nothing is working." I hear this most from peri- and post-menopausal women. It's true—losing weight does become harder as we age. But the good news is that we’re learning more about why that happens and how to prevent or combat these changes.

After having Kinsley, at an "advanced maternal age", I faced my own struggles. It’s been almost three years since that pregnancy, and the discipline required to achieve the physique I want has been far greater than ever before. Months of strict eating and exercise habits yielded only small weekly results. Thankfully, I’ve learned to focus on the bigger picture, knowing that real change is often seen over months and years, so in the great words of Dory, I "just keep swimming"

soaking in summer

Many women will tell me, “I hardly eat anything, and I haven’t lost a pound”. This is an area of health and wellness where research has evolved. We now know that to see real change—both on the scale and in the mirror—we must fuel our muscles properly. Far different from the days of our 20s where starving ourself for a day would yeild a flat stomach and 5 lbs down on the scale. Women, especially over 40, need to consume a minimum of 1g of protein per kilogram of body weight each day, and ideally, 1g per pound of body weight. That might sound like a lot, especially to someone who’s been restricting calories, but there’s a reason for it. BUT WHY JOJO!?

Here’s why: our muscles drive our metabolism, and protein is the fuel that keeps that engine running. Without enough protein, our muscles won’t burn as many calories. Since our bodies are constantly burning calories, it makes sense to give them the fuel they need to maximize that process. In other words, you can take control of your metabolism by fueling your muscles properly.

Growing up in the '80s and '90s, I remember the days of Jane Fonda, Richard Simmons, and the infamous ThighMaster. Then, women who lifted weights were often considered too masculine or put on display, and some men even fetishized them. (clears throat...BDSM wrestling) Today, many of those women strongly influenced by this culture, now in their 50s and 60s, are struggling with weight gain, especially around the midsection.

Think about someone who’s had a cast removed—the limb often appears smaller because it wasn’t being used. The same happens to our muscles as we age. If we’re not actively working them—especially with weight-bearing exercises—they will atrophy. Less muscle mass means fewer calories burned naturally, leading to weight gain, especially during menopause when hormonal changes make it even harder.

So what are the key take aways?

1. Muscles need fuel to burn calories, and protein is the best fuel.
2. As we age, we lose muscle, so strength training is crucial to slowing this process.
3. Muscles drive our metabolism, so maintaining muscle density and fueling them with protein is key to keeping our metabolism strong.

How do you get the protein in? This is something I struggled with. I am primarily plant based and I have also never been a breakfast person. Maybe on the weekend but overall I could skip it. I feel completely fine doing this and have done this most of my life and maintained a healthy weight. Perfect example of what people preach may not work for everyone. 

One easy way I added protein to my diet was by adding collagen to my coffee. I like this 1st phorm collagen, it has 15 g of protein per serving which is more than most collagen supplements and it mixes very well in my coffee. Studies have also shown collagen 30 minutes before exercise is more effective in getting that collagen to different areas of the body vs taking it at any other time of the day. So WIN WIN, protein, collagen to the right places and caffeine. 

Another way I have been adding to my post workout recovery in the morning, adding to my protein intake and not having to eat breakfast necessarily is through protein supplementation. To be honest, I generally dislike protein powders. I landed on this vegan powder and it's actually delicious. Stay tuned for my pumpkin spiced latte recipe with this bad boy. 

my summer fun at a training exercise

As I have gotten older, experienced pregnancy, especially at an "older age", insert sarcasm, and continue to work with patients through my health coaching, I find my passion to educate others more deeply routed. I KNOW YOU CAN ACHIEVE YOUR HEALTH AND FITNESS GOALS! Just set those baby steps in motion, pick 1 goal a week to focus on and go from there.