If you have entered the phase of Perimenopause or Menopause, you may have noticed a shift in your metabolism. The tricks that used to work in younger years no longer budge the scale. But fear not; your body has changed, and you can take control of your metabolism with the proper daily habits!
Here are the 5 Most Important Things That Will Impact Your Metabolism
1. Increase Protein—Protein is the most essential nutrient for weight loss and optimal metabolism. However, many people need help getting enough healthy protein in their daily diet, making it challenging to reap the benefits.
10 Reasons to Eat More Protein
- Controls appetite and cravings
- Increases lean body mass
- Optimizes bone strength
- Reduces late-night munchies
- Boosts metabolism
- Increases fat burning
- Lowers blood pressure
- Assists in repair after injury
- Balances blood sugar
- Helps to regulate hormones
The High Protein Bundle is your convenient solution, providing everything you need to incorporate a higher-protein diet into your daily routine effortlessly.
What’s Included in the High Protein Bundle:
✓ 4-week High Protein Menu Plan
✓ Week-by-week grocery lists
✓ Meal prep tips and guides
✓ High Protein recipe pack
✓ High Protein snack ideas
✓ Protein portion size guidelines
✓ Healthy low glycemic side dishes
✓ Healthy sauces and condiments
Rest assured, by following this scientifically backed program, you’re on the path to sustained weight loss, stable blood sugar, reduced inflammation, balanced blood sugar, and healthy hormones. The High Protein Bundle is not just a collection of recipes and guidelines; it’s a comprehensive plan designed to deliver real results. It includes a 4-week High Protein Menu Plan, week-by-week grocery lists, meal prep tips and guides, a high protein recipe pack, high protein snack ideas, protein portion size guidelines, healthy low glycemic side dishes, and healthy sauces and condiments. Get your High Protein Bundle here and start your journey to a healthier you.
- Eliminate Snacking- we have been told to eat 5-7 meals daily for years. New research shows that eating that frequently, especially in menopause, can have a detrimental effect on your insulin levels. Every time you eat, you secrete insulin for 2-4 hours. When insulin is higher, it takes you out of fat-burning mode. Leaving 4-5 hours between meals keeps your insulin lower for more hours daily, giving your body more opportunity to be in fat-burning mode. Skip the snacks and eat three balanced meals per day. Drink plain water between meals, as even fruit in your water, like lemon, can cause a rapid increase in insulin levels, known as an ‘insulin spike. ‘
- Incorporate Strength Training– Regular strength training is much more beneficial for a menopausal body than excessive cardio. Over the past several years, increasing studies have shown the tremendous benefit of strength training in menopause, including:
✓ Increased metabolism
✓ Increased bone density
✓ Decreased joint pain
✓ Decreased hot flashes and night sweats
✓ Improved mood
✓ Increased production of muscle-building stem cells
✓ Improves insulin
- Improve Insulin– As estrogen levels fall in menopause, your body can become less responsive to insulin, creating a condition known as ‘insulin resistance. ‘ This means your body cannot use insulin effectively, leading to high blood sugar levels. Insulin resistance can put you at a higher risk of developing diabetes, obesity, and heart disease. Insulin is considered a ‘major’ hormone and has cascading effects on the rest of your hormones, including ‘minor’ hormones like estrogen, progesterone, and testosterone. Managing insulin resistance is crucial for maintaining a healthy weight and overall health during menopause. Many women are frustrated as their bodies pack weight despite eating the same way they always have. This is because their bodies have become insulin sensitive, and now consuming simple carbohydrates has a much more profound effect on the body. In menopause, shifting the diet to a low glycemic, high protein diet is much more effective for weight loss and management. In addition, adding the following combination can have a profound effect on supporting healthy blood sugar balance in the body:Metabolic Synergy – Take two capsules twice daily before a meal.
Berberine GT– Take one capsule twice daily before a meal.This combination has a powerful effect on supporting healthy glucose levels, improving fat metabolism, and supporting cholesterol and triglycerides.
- Create Healthy Daily Habits— Observe how you show up for yourself every day. Are you giving yourself the priority you need to feel your best? Managing stress is incredibly important for balanced hormones. Start by incorporating a daily morning routine to set yourself up for success.Here is how I spend the first 20 minutes of each day for myself (this has been one of the best things I have done for my health and well-being):
- Restorative stretching for 10 minutes with breathwork.
- 5-minute mediation with more breathwork
- Journal writing- I include the following:
- How do I feel? Write down how you are physically and emotionally feeling. Do not judge yourself or seek a solution; this is more of an acknowledgment.
- Write out the top stressors on your mind. These are not necessarily the big things you are facing but the minor daily stressors at the top of your mind.
- Write out a few things you are specifically grateful for (include something positive about your body, a friend or family member, something that has happened or that you have accomplished, no matter how small).
- Think of a daily theme that you want to carry with you throughout the day (some of my favorites are “observe without reacting, ” be only me today and no one else,” and “be thoughtful and careful with decision-making no matter how small,” and “I will be kind to myself today.”
- Come back to the stressors that you wrote down. With your daily theme in mind, is there any small action item you can do to combat that stressor?
- Finally, reflect on yesterday’s stressors to remind yourself how things worked out.
Start by increasing your protein, which will help ease cravings, balance your blood sugar, assist with lean body mass, and help you feel satiated and avoid snacking!