When to push harder?
Are you feeling discouraged with the supposed age-related changes in your body? Have you just decided that it is inevitable to watch your waistline thicken and your energy drop? Now is the time for a re-evaluation of your energy output as well as the energy input, or the way you are feeding and supporting your body and metabolism.
More articles are published every day regarding macro intake and the dreaded word, Menopause. Instagram is full of reels showcasing women lifting weights, and if you are like me, it’s refreshing to see a few mixed in that focus on women over the age of 20! What I am really encouraged to see is the burgeoning amount of information regarding hormones and their critical role on women’s health as they age. From cardiovascular health to bone and muscle structure to skin vitality, androgen hormones are critical to feeling good! HRT (hormone replacement therapy) is an individual choice and should be discussed with your doctor prior to taking, but I can tell you from personal experience that it is a total game changer. I am not a medical practitioner, but I can direct you to a few that have a wealth of knowledge if you would like to hear more.
Now, back to energy input, ie food. The big elephant in the room. The bottom line – you NEED more protein in your diet to fuel muscle health and promote metabolism on all levels. The RDA for protein is the minimum you require for cellular function, not to thrive! The levels you need are almost double the RDA recommendations! A quick rule is to eat 1 gram of protein for every pound of “IDEAL” body weight. If you are 50 pounds overweight, then drop the protein to where your optimal weight should be based on your height/waist ratio. Eating more protein obviously should drop carbohydrates and fats, so aim for 50% protein, 30% carbohydrates and 20% fat. As you train, this can always be adjusted, but its also great not to overcomplicate it. Make protein the focus of your meals and then the rest will fall into place. Just remember you also need to control total calories!
Feeding your body to grow and stay healthy works so much better to trim your waistline and create a better aesthetic form than cutting calories to unsustainable levels. Skeletal muscle and strength is truly the key to a longer, healthier and happier life full of movement and activity. NOW is the time to push harder and thrive!
