Many women experience a perception that their metabolism slows down as they reach the ages of 35 to 40. This can lead to thoughts such as:
"Why is it so hard to make changes?"
"I am doing the same things I used to do, and it is not working."
There are several underlying factors to consider, and it's important to note that it's not solely about your metabolism. By the age of thirty, individuals begin to lose muscle mass at a rate of approximately 3% per decade. This decline in muscle tissue is relatively early and has become normalized over the years, but it is entirely preventable.
As you start to notice changes in your muscle mass and hormone levels, your body may struggle to regulate blood sugar effectively. This shift can be viewed as a form of chronic stress, leading to increased inflammation. In response, cortisol is required to help maintain insulin sensitivity, which can further complicate your body's regulatory processes.
Improper management of blood sugar can lead to numerous health issues, including:
Sleep disturbances
Fatigue
Energy deficits
Chronic production of cortisol in the body is particularly problematic as you age. The adrenal glands, which produce cortisol, may begin to take over the production of sex hormones. This shift places additional strain on the adrenals, and the persistent cortisol production can significantly affect levels of estrogen and progesterone.
All of these things in combination can cause hormone imbalance. Simply put, this all starts to happen because you are losing muscle mass which influences your insulin sensitivity.
Research indicates that as we age, our body's ability to synthesize muscle protein declines. This means that to maintain muscle mass, we need to increase our daily protein intake. The general recommendations are as follows:
For women in their 40s: approximately 30 grams of protein per meal.
For women in their 50s and older: approximately 40 grams of protein per meal.
It's quite simple: As we age, it becomes essential to increase our protein intake, incorporate walking, and lift weights. These activities provide several benefits:
Build muscle tissue
Improve insulin sensitivity
Enhance bone density
These benefits help to:
Prevent bone loss
Prevent muscle loss
Reinforce a healthy blood sugar response
By engaging in these activities, we can:
Balance cortisol levels
Balance hormones
Improve body composition
Additionally, these practices help to:
Increase satiation (feeling full for longer)
Regulate hunger cues (ghrelin and leptin hormones)
This is what 95% of women miss when it comes to hormone changes and aging. You have to think about what your body needs to function properly with a lack of hormones to help balance it.
Instead of focusing on what’s not working, shift your mindset to what your body needs now. Your health isn’t about going back to what used to work—it’s about building new habits that support you for the long run