Top 5 Secrets to Stop Hormonal Weight Gain in Women Over 40

If you’re reading this, chances are you’re looking for tried-and-true ways to conquer hormonal weight gain over 40, especially addressing the dreaded belly fat that seems to start packing on with the hormonal changes of perimenopause after the age of 40.

Guess what? You’re in the right place! Today we’re going to uncover the top 5 secrets that have the power to stop hormonal weight gain in its tracks. So sit back, relax, and prepare to take some serious notes!

Secret 1: Understand the Hormonal Shifts after 40

The Role of Estrogen and Progesterone

Estrogen and progesterone are the primary hormones that can wreak havoc on your weight as you age. Understanding how these hormonal shifts occur and actively combating them is our job over 40.

Lower estrogen levels can slow down your metabolism, making it easier to gain weight. YIKES! The tricky thing about our hormones is they are like seesaws if one goes up the other goes down. As long as they stay in the natural ebb and flow we are all good. But if one gets stuck to high or low it causes the other to get stuck too!

Estrogen changes are the primary reason for the dreaded pair-shaped weight gain in most women over the age of 40. The belly, hips, and thighs. Men over 40 see it mainly in the belly and pecks are.

Yes, fun fact men have estrogen too, and due to the food system and toxins like plastics men today are really struggling with estrogen surges which tanks their testosterone production. But that is another talk for another day.

How Hormones Affect Your Appetite

Did you know that fluctuations in estrogen and progesterone can actually influence your appetite? As estrogen levels dip, you may find yourself reaching for snacks more often, particularly high-carb or sugary ones. Recognizing these tendencies is the first step in fighting back.

The very first thing I have is coaching students to know their numbers. Meaning get your hormones tested and see where you are. It is estimated that over 80% of women in the US have hormonal imbalances and around 60% of them are undiagnosed. The problem with that is you cannot fix a problem you cannot see.

So many women come to me with weight loss goals when really it is hormonal imbalance causing the weight gain and inability to lose weight. So when we get to the root we can fix all the issues at once, including weight loss. When I healed my hormones I dropped over 50 pounds and have kept it off because I eliminated the foods and toxins in my everyday products that were wreaking havoc on my hormones in the first place.

If you want to hit the “skip button” and not spend years of your precious time figuring out your hormones like I did I would love to invite you to book a free consultation call with me or my team to see if the Longevity Lifestyle Blueprint Course + Coaching is a good next step for you.

Book a Free Consultation with me here: **https://rb.gy/ieiuv**

Secret 2: Protein for Muscle Mass Because Muscles and Fat Are NOT Friends

Why Muscle Mass Matters

Muscle tissue burns more calories at rest compared to fat tissue. The more muscle you have, the higher your resting metabolic rate will be, which means you’ll be burning more calories even when you’re not active. This is especially crucial for women over 40, who may experience a natural decline in muscle mass due to hormonal changes and aging.

The Science Behind Protein and Muscle

Proteins are made up of amino acids, which are the building blocks for your muscles and body. Consuming sufficient amounts of protein provides your body with the necessary amino acids to repair and build new muscle tissues. When combined with strength training exercises, a protein-rich diet can help counteract muscle deterioration that typically occurs with age, thereby increasing your metabolic rate.

How Much Protein Do Women Over 40 Really Need?

The amount of protein you need depends on various factors such as your age, activity level, and overall health. The general recommendation is to consume about 1.2 to 2.0 grams of protein per kilogram of body weight per day for those who are physically active. However, it’s always best to consult with a healthcare provider for personalized advice tailored to your specific needs.

Best Protein Sources for Women Over 40

1. Meat: Grass-Fed Grass-finished beef, Chicken, and Turkey, are excellent sources of protein.
2. Fish: Salmon, Mahi-Mahi, Sardines, and other fatty fish not only provide protein but also beneficial omega-3 fatty acids.
3. Nuts and Seeds: Almonds, walnuts, and chia seeds provide protein and healthy fats but should be consumed in moderation due to their high-calorie content.
4. Protein Powder: I will be frank with you most protein powders are completely full of crap! But there are a few good, clean, nutrient-packed protein powders out there. Here is our favorite: The Fittest Protein Powder (just really look at the ingredients list when getting protein powders)

By concentrating on your muscle mass and incorporating more protein into your diet, you set the stage for a more balanced hormonal environment and a healthier you.

The Magic of Fiber Over 40

Never underestimate the power of fiber! It aids in digestion and helps regulate blood sugar, which can keep those hormonal fluctuations in check. Foods rich in fiber like whole grains, fruits, and vegetables should become staples in your diet.

Fiber plays a critical role in hormonal balance for women over 40, and its importance cannot be overstated. As women age and go through menopause, estrogen levels naturally decline, which can lead to a range of symptoms such as weight gain, hot flashes, and mood swings. Fiber helps in the modulation of these hormonal levels. Specifically, certain types of fiber can bind to excess hormones like estrogen, aiding in their elimination from the body through the digestive system.

This natural detoxification process can be particularly useful for women over 40, who may be experiencing hormonal imbalances. Moreover, fiber-rich foods like whole grains, fruits, and vegetables also support gut health, which is closely linked to hormone regulation. A healthy gut can produce more of the “feel-good” hormone serotonin, potentially alleviating mood swings and depression symptoms associated with hormonal imbalances.

So, adding more fiber to your diet not only supports digestive health but can also be a natural way to keep your hormones in check.

Secret 3: Exercise Smarter, Not Harder Over 40

The Importance of Strength Training

When it comes to exercise, the type of workout you choose matters. Strength training has been shown to be particularly effective for women over 40 in battling hormonal weight gain. It increases your metabolic rate, allowing you to burn more calories, even at rest!

Strength training is not just for bodybuilders; it’s an essential component for women over 40 looking to manage hormonal weight gain. As women age, there’s a natural decline in muscle mass and bone density, often exacerbated by hormonal changes such as decreasing levels of estrogen. Strength training helps counteract these natural processes by building lean muscle mass and increasing bone mineral density. Lean muscle is more metabolically active than fat tissue, meaning it burns more calories even when you’re at rest, thus aiding in weight management.

Additionally, strength training has been shown to improve insulin sensitivity. This is particularly beneficial as insulin resistance tends to increase with age, leading to weight gain and potentially even conditions like type 2 diabetes. Regular strength training can help regulate blood sugar levels, thereby keeping insulin resistance in check. It’s not just about looking good; it’s about creating a bodily environment where hormones like insulin, estrogen, and others are balanced and functioning optimally. Therefore, incorporating strength training into your fitness routine can be a proactive way to not only combat weight gain but also to foster hormonal balance and overall well-being.

Why Cardio Alone Won’t Cut It

Sure, cardio is great for your heart, but if you’re looking to beat hormonal weight gain, you’ll need more than just cardio. Mix in strength training to ensure you’re maximizing fat loss and muscle gain.

The idea that cardio is the ultimate solution for weight loss has been a prevailing myth for years. While cardiovascular exercise has its own set of health benefits, such as improving heart health and increasing stamina, it’s far less effective than commonly believed when it comes to losing weight, especially for women over 40 dealing with hormonal imbalances.

A study demonstrated that it would take a 110-pound adolescent, who is arguably in the prime of their metabolic life, approximately 50 minutes to burn off just one soda. This eye-opening statistic underscores the inefficiency of relying solely on cardio to combat weight gain. Dr. Mark Hyman, a renowned health expert, sums it up succinctly: “You cannot outwork a bad diet.” In other words, no matter how much you run, bike, or swim, if your diet is poor, you’re fighting a losing battle.

The problem is exacerbated for women over 40, who often experience slowing metabolism due to hormonal changes. For them, long bouts of cardio can actually backfire. Excessive cardio can increase the production of the stress hormone cortisol. Elevated cortisol levels can lead to increased abdominal fat storage, which is particularly challenging to remove. Moreover, cortisol can negatively interact with other hormones like insulin and estrogen, worsening hormonal imbalances and thereby making weight loss even more difficult.

So, while cardio shouldn’t be completely eliminated from your fitness routine, it shouldn’t be the cornerstone if you’re looking to manage hormonal weight gain. A balanced approach involving strength training, a high-quality diet rich in protein and fiber, and targeted hormonal treatment will be much more effective.

Secret 4: Mindfulness and Stress Management

Tackling Cortisol, the “Stress Hormone”

Stress increases cortisol levels, which can lead to weight gain. It’s crucial to incorporate stress-management techniques like meditation, deep-breathing exercises, or even just a walk in nature to keep cortisol levels balanced.

Mindfulness and Meditation

Practicing mindfulness techniques or engaging in meditation sessions can be highly effective in reducing stress. Just a few minutes each day can help you become more aware of your thoughts and feelings, making it easier to control your stress response.

Exercise, but Not Excessively

Moderate exercise can boost endorphins, which are natural mood lifters. However, as mentioned before, excessive cardio can lead to increased cortisol, so it’s essential to find a balanced routine that includes strength training and flexibility exercises.

Deep Breathing Techniques

Deep breathing can activate your body’s relaxation response, helping to lower cortisol levels. Techniques such as the 4-7-8 method, where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds, can be very effective.

Nutrition Choices

Foods high in sugar and processed carbs can lead to blood sugar spikes, which in turn can raise cortisol levels. Opt for a balanced diet rich in protein, fiber, and healthy fats to help manage stress.

Limit Caffeine and Alcohol

Both caffeine and alcohol can interfere with sleep and increase cortisol production. Try to limit consumption, particularly in the afternoon. Science has proven caffeine has a 6-hour shelf life so we have a hard stop at 2:00.

The Power of Sleep

Poor sleep not only makes you feel exhausted; it can also mess with your hormones, including those responsible for appetite and stress. Prioritize getting at least 7 hours of quality sleep every night to keep your hormones—and weight—in check. That can be easier said than done sometimes but here are some healthy sleep habits that I know will help!

• Blue-blocking glasses at least 2 hours before bed – here are my favorite under $20 on Amazon Luminere Blue Light Blocking Glasses Premium Blue Blocker Blue blockers
• Setting a regular bedtime and wakeup time (yes even on the weekends it takes your body 2-5 days to recover from even throwing your sleep routine off one night!)
• Getting the sun in your eyes after dinner, the sunset signals your body to both aid in digestion (aka speeds up the metabolism) and tells you what time it is so your body knows to produce melatonin your body’s natural sleep pill.

Secret 5: The Best Supplements for Hormonal Harmony Over 40

Top 5 Supplements for Women Over 40

As women age, especially once they hit the milestone of 40 years, hormonal changes can significantly impact overall health. Nutritional needs also shift, and a diet that worked in your 20s and 30s may not be sufficient anymore. While it’s best to get most nutrients from food, some supplements can help you get the right nutrients to balance hormonal changes and support overall well-being. Here are the top 5 supplements for women over 40:

Magnesium

Why it’s important: Magnesium is crucial for more than 300 biochemical reactions in your body. It boosts mood, reduces stress by regulating cortisol levels, and can help improve sleep quality—something many women struggle with during menopause.

This is my favorite: Magnesium L-Threonate

Zinc

Why it’s important: Zinc plays a critical role in immune function, skin health, and the production of essential hormones. It is particularly helpful in fighting off the infections to which older adults are susceptible.

Here is the one we use: Zinc Plus Selenium

Vitamin D

Why it’s important: Vitamin D is essential for calcium absorption, making it critical for bone health. It also boosts immune function and can help regulate mood. Given that hormonal changes can lead to mood swings and osteoporosis in women over 40, vitamin D becomes especially crucial.

Here is one we use: Vitamin D Spray

Omega-3 Fatty Acids

Why it’s important: Omega-3s are crucial for brain health, cardiovascular health, and reducing inflammation. They can also help in alleviating symptoms of arthritis, which becomes increasingly prevalent as women age.

Here is the one I use: Antarctic Krill Oil for Women with Evening Primrose Oil

Probiotics

Why it’s important: Gut health is crucial at any age but becomes particularly important as you get older. Probiotics can help maintain a healthy balance of gut flora, improving digestion and boosting the immune system.

Here is the one I use: Complete Probiotics for Women

Always consult with a healthcare provider for a thorough understanding of your specific needs before adding new supplements to your regimen.

Conclusion

Your forties don’t have to be a time of unavoidable weight gain and hormonal imbalance. By understanding your body’s changes and adapting your lifestyle accordingly, you can maintain or even improve your weight and overall health. Implement these secrets into your daily routine and watch the transformation unfold.

I have a Free 5-day Kickstarter Course for you that will really help kickstart your journey to weight loss and a happy healthy hormonal balance over 40!

5-Day Free Kickstarter Course: https://shorturl.at/qP237

Trust me the “you” 12 months from now will be incredibly thankful. So why wait?

Ready to truly conquer hormonal weight gain and achieve lasting health? Want to go all in with a step-by-step proven framework to get you back to health faster?

Book a free consultation call with me to see if our comprehensive LLB Course + 1-to-1 coaching is the perfect fit for you. Put your mask on first; prioritize your wellness so you can better care for everyone else. You deserve it!