Getting Spring Fit After 40!

Why am I gaining flab in new places?
Why am I constantly hungry?
Why is it impossible to lose even a few pounds?

It’s not as easy to whip back into shape after a long winter once your birthday has crashed through the 40th barrier. You know “things” are happening, but they still set off an alarming mild crisis in every man and woman’s ego.

Your metabolism winds down by 5% every decade.¹ You lose muscle mass at about 1% each year, which is linked to a drop in hormones.² This makes you weaker and flabbier. Your body soon feels and reacts differently than how you’re accustomed. It’s confusing and frustrating.

But you can fight back! You might be over 40, 50, or even 80, but you’ve still got the power to REBOOT those metabolic engines into high gear for the next few decades or more. The secret is knowing what to do.

FAT, FAT, & FAT After 40

Gone are the days of buffets, lining up shots with the boys, or binge-watching movies with Ben & Jerry’s without next-day consequences. Your body is changing.

Your body starts losing lean tissue steadily after age 30, which means the ratio of fat to lean cells begins shifting toward more fat cells. After 40, your hormone levels have already started to fall. The fat in your skin drops, causing fine lines and sagging. You lose muscle. Less muscle mass requires less fuel, so the excess calories wind up stored as extra flab. Fat storage also changes and takes up residence around your belly as visceral fat, which is harmful to your health.

Your body might develop insulin resistance at this point. Insulin is a hormone that escorts blood glucose into cells for energy. When cells become resistant to insulin, glucose isn’t transported into cells efficiently, and you lack energy, becoming fatigued and eschewing exercise. As your body drains of energy, hunger is ignited, sending you in search of a quick fix. This usually involves starchy carbs that end up around your belly, driving up your blood pressure.³ Lack of exercise also drives up your blood pressure and accelerates muscle loss.

As bone mineralization diminishes, muscles weaken, and weight increases, the effect on bone strength, joint flexibility, and range of motion is hampered, affecting your agility and movement. This loss leads to both men and women losing about 1 cm in height every decade after 40.⁴ Women notice they’re hungrier more often. As estrogen levels decrease, it triggers fluctuations in blood sugar and thyroid function, stimulating your appetite.⁵ It’s a vicious cycle that must be broken. How? Let’s see…

5 Secrets to Skyrocket Your Metabolism

Your metabolism determines how effectively your body uses fuel and regulates your health. So, you want to keep your metabolism primed at peak efficiency.

1. Give Your Liver a Break – DETOX

Your liver conducts over 500 jobs, including converting food into energy. It’s responsible for administering that energy for use as cellular fuel or storing it in your liver, muscles, and body as fat. By age 40, your liver has been exposed to bucket-loads of toxins. If you’re like most people, your liver should be tired and not as effective as it could be. You may even experience fatigue from a struggling liver. Detoxing helps recharge your liver and cranks up fat-burning.

A daily smoothy loaded with antioxidants and metabolic boosters is a fabulous way to help turbocharge your metabolism.
Eliminate artificial sweeteners, processed foods, trans fats, and NSAIDs that are toxic and make your liver sluggish and work harder.
Avoid dairy, gluten, and refined sugars that clog your digestion by creating unhealthy mucus in your gut.
Switch from drinking hard liquor to red wine and limit intake to 2 times a week.

2. Limit Your Toxic Load

Limiting your exposure to toxins, preservatives, and other harmful chemicals from your foods and home reduce your toxic load. Reducing your toxic load helps boost your liver’s efficiency and leaves you bursting with energy.

Buy organic whenever possible to limit pesticides.
Replace foil wrap with parchment paper to reduce metal toxicity and protect your brain.
Swap chemical detergents and cleansers for plant-based soaps.
Switch non-stick frying pans for glass or enamel.
Ditch the plastic food containers and invest in glass or stainless steel.

3. Eat Metabolic Boosting Foods & Spices

Iron, zinc, and selenium play a critical role in thyroid function, upregulating your metabolic rate.⁶ Foods that are rich in these minerals include: ^{7 8 9}

a) Meat, Seafood (Oysters)
b) Eggs
c) Beans
d) Chickpeas
e) Dark Green Leafy Veggies
f) Nuts (Cashews, Brazil Nuts)

g) Seeds
h) Whole Grains
i) Ginger
j) Cinnamon

4. Add Digestive Enzymes, Pre/Probiotics, & Fiber to Your Diet

Insoluble fiber helps clear out your digestive tract of stuck residue that’s obstructing optimal nutrient intake and clogging your gut. Not only will clearing out your intestines make you feel gloriously refreshed, but you’ll also get less bloated, gassy, and constipated after meals. Prebiotics, probiotics, and soluble fiber feed the “good” microbes, improving your gut flora’s balance.

Studies show a direct link with bad gut microbes and obesity. Researchers found that obese people have more Firmicutes and fewer Bacteroidetes in their gut flora. This means that feeding the “good” gut bacteria throttles up fat-burning and accelerates waist-shrinkage.¹⁰ This improved microbiome balance also enriches your immune system’s resilience.

As you get older, your body’s requirement for calories diminishes, but your need for nutrients increases. Digestive enzymes help your body harvest more nutrients from your meals, making you FEEL FULLER with LESS FOOD. That’s why doctors recommend that seniors supplement their nutritional intake with quality nutraceuticals.

5. Build Muscles with Healthy Fats & Exercise

Muscles burn a whopping 3 times more calories than fat. So, the more muscle you have, the less fat you own. As testosterone levels drop in men and women lose estrogen, muscle mass is lost. Women lose muscle twice as fast as men. The largest muscle groups are affected most, including core muscles supporting the shoulders, belly, and thighs. After hitting 40, you need to work harder to keep your muscles toned and eat less to keep trim. A diet with 10-30% HEALTHY FATS helps build muscle, enhances metabolism and fat-burning.

Resistance exercises are a fabulous way to keep those defined muscles without hurting your joints. If your joints are troublesome, losing weight reduces the pressure load and inflammatory markers, while exercising delivers more nutrients to help repair your joint health. The key is to start slow.

One example is plank exercises: Place your shins and tops of your feet on a stability ball with your hands on the ground in plank position, shoulders directly over wrists. Engage your core, squeeze your butt muscles, and slightly tuck your pelvis forward to maintain a straight line from shoulders to heels. Hold for 30 to 60 seconds.

Weights are also a fabulous way to add definition and tone. Aqua fitness, hiking, biking, and yoga are just a few low-impact ways to build muscle and have fun. Don’t forget to drink plenty of water and get at least 7-8 hours of quality sleep each night.

There’s something about Spring that feels like an open door welcoming you to new and exciting opportunities. Now is the perfect time for fresh air and outdoor physical activities. Weaving these wise lifestyle tweaks into the tapestry of your daily routine will help support resilient immunity, flexible joints, and soaring energy levels. They’ll ensure your bones stay strong and posture remains upright and regal. But most importantly, your youthfully sleek, slim frame will keep your confidence high with an ear-to-ear glowing smile on your happy face!

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