How to Boost Metabolism After 40

9 ways to Boost Metabolism After 40

Wanting to know the top Tips on How to Boost Metabolism After 40? Get the answers here!

Metabolism is the process by which your body converts food into energy. It is a complex process that involves several chemical reactions, and it plays a crucial role in maintaining your overall health and well-being.

However, as you age, your metabolism tends to slow down, which can lead to weight gain, fatigue, and other health issues. If you're over age 40, you may have noticed that it's harder to lose weight than it used to be, despite eating a healthy diet and exercising regularly.

But don't worry, there are several ways to boost your metabolism and improve your overall health, even after 40!

In this article, we'll discuss metabolism and cover evidence-based strategies to improve your metabolism and achieve optimal health and well-being, no matter your age!

1. Eating More Protein Speeds Up Your Metabolism

Protein is an essential nutrient that plays a crucial role in building and repairing muscle tissue. It is also a key factor in boosting your metabolism. Studies have shown that consuming a high-protein diet can help you gain muscle, which increases your metabolism.

To get the most out of your protein intake, aim to consume around 1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, fish, poultry, eggs, dairy products, and plant-based sources such as beans, lentils, and tofu.

2. Green Tea Boosts Metabolism

Green tea contains a potent antioxidant called EGCG, which has been shown to boost metabolism. Drinking green tea regularly can help increase your metabolic rate and contribute to weight loss.

In one study, participants who drank green tea for 12 weeks saw a significant increase in their metabolic rate compared to those who drank a placebo. To get the most out of your green tea intake, aim to consume around 2-3 cups per day.

3. Get Enough Sleep

Lack of sleep has been linked to a slow metabolism and increased risk of weight gain. Aim to get at least 7-8 hours of sleep each night to help boost your metabolism.

In one study, participants who slept for only 5 hours per night for 5 nights saw a significant decrease in their metabolic rate compared to those who slept for 9 hours per night. To improve your sleep quality, try to establish a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing sleep environment.

4. Resistance Training Increases Metabolism

Resistance training, such as weightlifting or bodyweight exercises, has been shown to increase metabolism by building muscle mass. The more muscle mass you have, the more calories you burn, even when you're at rest.

In one study, participants who engaged in a resistance training program for 24 weeks saw a significant increase in their metabolic rate compared to those who did not engage in any exercise. To get the most out of your resistance training, aim to incorporate it into your workout routine two times per week.

5. High Intensity Training

High-Intensity Training (HIT) is the ideal method of resistance training to increase your metabolism.

HIT gets you great results while avoiding overtraining. This is due to training harder but less often, or a “quality over quantity” approach. This manifests in both the workout frequency and execution.

With high-intensity training, only one set is performed per exercise. Each repetition is executed with a high focus on form, moving the weight through a full-range of motion with a slow and controlled tempo.

Each exercise is performed to “Muscle Success,” when the muscle reaches a point where it can no longer move the weight on the lifting phase of the repetition – aka. muscle failure.

Training to Muscle Success ensures that the maximum amount of muscle fibers are trained and stimulated. In other words, your muscles get the most benefit out of a single set.

Muscles continue to become stronger over time through progressive overload. This involves a perpetual increase in the demand placed on muscles during training. HIT achieves this through frequent weight increases, even if the weight increase is a small amount (e.g. 2 lbs.).

6. Drink Cold Water

Drinking enough water is essential for a healthy metabolism, as it helps regulate body temperature and digestion. Cold water specifically enhances metabolism since our body needs to heat the water. Aim to drink at least 8 glasses of water per day to keep your metabolism functioning optimally.

In one study, participants who drank 500 ml of cold water saw a significant increase in their metabolic rate compared to those who did not. To get the most out of your hydration, aim to drink cooler water throughout the day and consume water-rich foods such as fruits and vegetables.

7. Reduce Stress

Chronic stress can lead to increased cortisol levels, which can slow down metabolism and contribute to weight gain. Practice stress-reducing techniques, such as meditation, yoga, or deep breathing, to help reduce stress and boost metabolism.

In one study, participants who engaged in a mindfulness-based stress reduction program saw a significant increase in their metabolic rate compared to those who did not. To reduce stress, try to incorporate stress-reducing techniques into your daily routine and prioritize self-care activities such as getting enough sleep and exercise.

8. Add Spices to Your Diet

Certain spices, such as cayenne pepper, ginger, and turmeric, have been shown to have a thermogenic effect and increase metabolism. Try adding these spices to your meals to boost your metabolism.

In one study, participants who consumed a meal containing cayenne pepper saw a significant increase in their metabolic rate compared to those who did not. To get the most out of your spice intake, aim to incorporate spices into your meals regularly.

9. Alcohol Slows Metabolism

Alcohol has a negative effect on metabolism and can slow down the fat-burning process. Limit your alcohol intake to reduce the risk of slowing down your metabolism.

In one study, participants who consumed alcohol saw a significant decrease in their metabolic rate compared to those who did not. To reduce your alcohol intake, try to limit your consumption to special occasions and opt for lower-calorie, lower-alcohol options such as light beer or wine.


Although it may feel like a struggle at times, boosting metabolism over 40 is possible with a combination of lifestyle changes and habits. Eating enough protein, drinking green tea, getting enough sleep, and engaging in resistance and high-intensity training are all effective ways to increase metabolic rate.

Staying hydrated, and reducing stress are also helpful in boosting metabolism. Additionally, adding spices to your diet and limiting alcohol intake can help optimize metabolic function.

Incorporating these habits into your daily routine can have a significant impact on your overall health and well-being. By making these changes, you can increase your energy levels, burn more calories, and maintain a healthy weight, making it easier to enjoy life to the fullest at any age!

New to The Perfect Workout? Experience your first session FREE

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

Featured Trainer Tracy Durham

Featured Trainer at The Perfect Workout - Feb 2023

From 20 years in the corporate world and 85 pounds overweight to marathon runner in her 50s and now Personal Trainer at The Perfect Workout, this is Tracy Durham’s story…

“I was in high-powered sales for 20 years and walked away from that to start my own company with my husband. Despite the success of building a business from the ground up, I became very unhealthy in the process and ended up gaining 85 pounds.

I remember seeing a picture of myself one day and I was shocked.

Not long after, I started having chest pains and I was losing my eyesight. It totally freaked me out.

So, I went on a quest to make a change. I signed up for the Rock-n-Roll Marathon in San Diego with 8 months to train for it.

And I did it.

I completed the marathon, but not long after, I thought, ‘now what?’

A friend urged me to get into personal training because of my own physical transformation, and the fact that I was a woman in my 50s.

It really resonated with me because during my own journey I felt like I had nobody to talk to. Nobody knew how hard it was to be a working mom, to stay focused and consistently get to the gym. It would have been so great to have a trainer to do that with instead of just on my own.”

Read about other women over 50 who have lost over 50 pounds!

After getting certified as a Personal Trainer through NASM and The Perfect Workout, Tracy was selected to join the training team in Mission Valley, where she’s been making a big impact on member’s lives.

“It's been a great experience and I absolutely love it.

One of my members was in a very dangerous situation. She is severely overweight and when she first started with me, she couldn't stand at all. We eventually worked on her strength and balance to where she could stand for 30 seconds at a time. Now she can stand for 2 minutes.

She's made huge strides, and instances like that are the reason I get excited to go to work everyday.”

The difference after 2 years of doing slow motion strength training at The Perfect Workout

“Another one of my members, Bonnie, is a nurse and was convinced she just didn't have time to workout. After much soul searching she found 40 minutes a week to do The Perfect Workout. After just 4 sessions she reported to me that she was sleeping better, her anxiety was starting to fade and her depression was easing. She comes in now smiling and has started talking about dating again! She has decided to get back to who she used to be.

This is why I love coming to work!

I get up every morning with butterflies in my stomach because I’m so excited to come in.

As for me, I'm grateful to be able to do this workout after being as unhealthy as I was and working so hard to get here.

I'm not giving this up for anything. This is my 20 minutes.”

Weight Loss Stories: Women 50+ Who have Lost Over 50 Lbs.

What Really Happens After Losing 50lbs Over 50

Image of a trainer at The Perfect Workout showing a member their incredible results

Women’s bodies are constantly changing and creating the desired kind of change after 50 can feel extremely challenging.

In this feature, we are highlighting (and totally celebrating!) a few of the amazing 50+ women who have lost 50 pounds or more. Here are their stories of weight loss and the unexpected life changes that came long with it.

1. You Get to Buy New Clothes

Foot issues over the years and a diet that wasn’t always the best left Athletic Director and P.E. teacher Lisa Treen, 52, feeling unhappy with her weight.

“I needed to get back on track. I wanted to go from fat to fit.”

Since she began slow-motion strength training in our Huntington Beach Studio:

  • Lisa dropped 77 pounds!
  • She’s gone from a size 24 to a 14
  • She’s gained so much strength that now she can lift the entire stack on the leg press!

“I feel awesome! It’s really good to be able to buy new clothes.”

2. Keeping up with loved ones (dogs included) becomes much easier

When Lynda was playing on the floor with three dogs that she walks, she couldn’t get up!
“That was a big wake-up call.” she says.

Lynda has tried water aerobics, hot yoga, and regular gyms. They didn’t work for her, and she put on 75 pounds and lost strength.

Lynda is thrilled with her results from strength training in our West Plano studio:

  • She lost an inch off her arms as they toned up
  • She’s down 50 pounds, with a goal to lose 25 more
  • Walking the dogs uphill isn’t a problem anymore, now that she is leg pressing 400 pounds!

“I don’t feel like I’m 62. I can’t even begin to say how good I feel!”

3. You No Longer Feel Like Your Body Is Holding You Back

Nancy started training at The Perfect Workout because she wanted to lose weight. “I was considerably heavier. And I also had some health issues that I wanted to deal with in terms of endurance. I wanted to be able to do more.”

As a Girl Scout Troop Leader and avid traveler, it was important for Nancy to stay physically active. But, she had some nagging issues getting in the way…

“I wanted to be able to do more hiking with my Girl Scout troop. Because I have problems with my knee, I could go uphill, but not downhill. And when we went on our trip to Switzerland, I had a hard time at the higher elevations, especially keeping up with the group.

There were things that I was afraid to try, because of my size and my bad coordination. I was not really comfortable with rappelling and doing other fun stuff that other people got to do.”

Over the past 5 years, Nancy has achieved all the goals she set when she first joined The Perfect Workout. Remember that “bad knee” that prevented her from hiking and rappelling? It’s no longer holding her back…

“I'm lifting 300 pounds with my legs. Even though I have a bad knee. That's my biggest brag!”

In total, Nancy has lost about 50 pounds. In addition to losing weight, she’s increased her lean muscle mass and bone strength. Both of which will help her maintain her fat loss, stamina, and strength for years to come.

“To me The Perfect Workout really is perfect. I feel like I'm a lot stronger. I’ve got better coordination and balance. And I really changed the way my body looks.

It's really wonderful.”

Read Nancy’s Full Story Here.

4. Your Doctor Might Finally Take You Off Medications

Bettye, 62, had been losing energy, losing strength, and gaining weight for about five years, starting a couple years before she retired. She had done traditional weight lifting at gyms in the past, but knew she didn’t have the self-discipline or desire to do that again.

Since she started at The Perfect Workout’s Colleyville studio, Bettye:

  • Lost a total of 76 pounds
  • Lost 12 inches off her waist, 11¾ inches off her hips, and 8½ inches off her thighs
  • Regained range of motion and strength in her lower body after hip replacement surgery
    Got muscle definition and vitality back
  • Her doctor reduced her blood pressure medications twice, and now she’s not on any medications at all!

“I’d hate to think where I’d be without The Perfect Workout. What it does for your body is amazing!”

5. You Gain the Body Confidence You’ve Always Wanted

“I was getting pretty dumpy, and knew I needed to lose weight.” Since Nancy started strength training at our Mission Valley studio and working with our nutrition coach to lose fat and lower her cholesterol:

  • She’s lost 52 pounds
  • Dropped from a pants size 18W to size 6
  • Has gone off of her cholesterol medication after improving from 234 to 119
  • Is able to leg press 260 pounds
  • Can see her biceps for the first time, and has a ton of confidence

While Nancy is 67 years old, her “body age” is only 48!

“I feel so much better about the way I look and my posture. It’s so much fun to go clothes shopping now.”

6. You Completely Reshape Your Body

Debbie was never a fan of strength training. When she went to the gym, she’d make herself do a ton of reps of low weights or just focus on cardio. None of those ever gave her the results she was looking for. Plus, it consumed a big part of her day and she couldn’t fit it into her busy work schedule.

After seeing an ad for The Perfect Workout in her local paper a couple years in a row, Debbie decided to throw herself into something new.

“I was enamored with the idea of a workout that was only 20 minutes, twice a week! After coming in for a session at the Laguna Niguel studio, I knew this would be a good fit. I was able to go to my workout, run errands after, and get back home in an hour total! I love the supportive environment and focused attention I receive at The Perfect Workout. I learned how my muscles repair themselves, and they made sure I wasn’t overextending. It logically made sense to me.”

Before coming to The Perfect Workout, Debbie was diagnosed with osteopenia. She needed a workout that would strengthen her bones and wouldn’t worsen her health issues. After getting into her slow-motion strength training routine, she went in for a doctor’s visit, where they told her she was far, far ahead of where her bone density numbers would have been if she hadn’t been doing slow-motion strength training!

Not only did The Perfect Workout make Debbie stronger, it also helped her lose weight! In her first two years, she lost 90 lbs. from sticking to her 20 minutes, twice a week regimen and improving her nutrition.

“At 60 years old, I have a much more defined figure, I look younger than I am, and I have a tiny waist!

I’ve also gained better balance! I’ve always been a clutz, and 8 years ago I fell several times and sprained my right wrist. Now, I’m still a clutz, but I don’t go down! The Perfect Workout helps me stay up.”

A big reason why Debbie is so dedicated to her training is the support system in the studio. “The Perfect Workout trainers are all incredibly encouraging when I lose more weight or meet my strength goals, and they never judge me for my health issues. They’re always happy to talk through my health with me!”

While losing over 50 pounds, or losing weight at all may not be at the top of everyone’s goal list know this- you’re never too late to change your body and your abilities. Better health, better well-being and increased confidence can happen for you too!

Looking to make a change? Start with a FREE workout at The Perfect Workout.

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

Featured Trainer Merry Konardi

image of Merry Konardi as the Featured Trainer

Merry used to own a gymnastics gym for kids which laid the foundation for her coaching career, but it was her husband’s support and mom’s injury that became the catalyst for helping people improve their health. Here is her story…

“In 2014 I was 30 pounds overweight and ridden with chronic inflammation all over my body. When my husband took me to the gym one day and said, “We are going to start weight training.”

I was hesitant. I thought, ‘I am a gymnast. I don't weight train!’

He actually coached me through some exercises, and coached me to lift slowly. Even though it made sense to do it slowly after experiencing it, I realized I couldn’t lift with fast speed anyway because it hurt. It hurt my elbow. It hurt my shoulder. It hurt everywhere.

I found out quickly that slow-motion strength training wasn’t just a preference, it was a necessity for me.

In just three months, I started seeing results. I lost my first 15 pounds, just two months later, and the weight just came off. And my inflammation was under control.”

Image of Trainer, Merry, coaching Carelle on the compound row

Back in 2019, Merry’s mom was traveling when she experienced a scary fall. She came back home with a busted knee and couldn’t walk up the stairs. Merry became her daily caregiver, helped her with physical therapy, and began doing exercises with her at home.

“The transformation was amazing. Within a week, she started walking and was so happy! And it was just so gratifying. I thought, if I can help more people have this kind of experience, it'd be such a rewarding career.”

Merry began working toward a Personal Training certification and ultimately found The Perfect Workout – a home to help people 1-on-1 and do it with a method she wholeheartedly believed in.

“Every time I finish training somebody, I always feel that I achieved something and that’s very important.

One of our members, Carelle, is a perfect example of that. Currently, we are working with a big ceiling, which is her vertigo. Many times the intensity of the workout makes her feel nauseous.

So, I have to find a balance with different exercises, and it changes every time. But we work together and she comes here and trains hard. It's a challenge, but each session feels like an achievement.

Any time I feel like someone has had a successful workout with me, it's gratifying. And it doesn't make me feel that this is just another job. At 50 years old, that’s important at this point in my life.”

Merry Konardi
San Mateo, CA
Trainer at The Perfect Workout

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How Much Does My Diet Affect My Workout Results?

How Much Does My Diet Affect My Workout Results at The Perfect Workout?

How Much Does My Diet Affect My Workout Results at The Perfect Workout?

image of a female preparing a healthy meal

You may have heard the phrase, “you can eat Twinkies all day and lose weight, as long as you’re eating the right amount of calories.”

While there's a glimmer of truth there, there’s so much more to what you eat and drink and how it affects your fitness results than just calories in vs. calories out.

Eating the right foods can make all the difference to your results at The Perfect Workout. Whether you're attempting to gain weight, lose weight, gain strength, or just improve your general fitness, eating a balanced diet rich in macro and micronutrients is an important part of any fitness plan.

In this article we cover why your diet matters, the simple equation for losing or gaining weight, what to eat before and after a workout, and more!

Jump to a Topic
Calories In vs. Calories Out
What to Eat Before & After a Workout
Your Diet Should be Sustainable

Couple preparing vegetables for a healthy meal


Your diet is thought to account for up to 80% of your fitness results.

The food we eat provides the energy we need for daily function but it also provides nutrients that are essential for growth, repair and maintenance of the body.

The type and quantity of food we eat can affect how much energy we use and how much fat we store. Understanding macronutrients can help with that.


Protein is one of the three macronutrients and one that gets a lot of praise in the health and fitness world.

Protein helps build muscle and keeps you feeling full for longer periods of time than other nutrients. Consider choosing lean sources of protein, such as chicken breast and tuna, over fatty meats such as hamburger patties or bacon.

Protein is especially important to focus on at The Perfect Workout because we are heavily focused on building lean muscle. In order to increase your muscle (and strength) it's important to consume a sufficient amount of protein to grow your muscles.

See our article on How Much Protein is Enough?


Carbs get a bad rap, but in fact we need carbs to sustain energy levels. Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body's cells, tissues, and organs.

A good rule of thumb is to choose whole foods such as vegetables and fruits and whole grains, while keeping refined grains and sugars to a minimum.


Dietary fat also gives your body energy and also helps to absorb vitamins.

Fat has twice as many calories per gram as proteins or carbohydrates, making it easy to gain weight with an excess of fat in your diet – so it's helpful to be aware of your fat consumption.

Consider choosing fat sources such as avocado, nuts, nut butters, and coconut oils.

Unless you already have specific macro goals to achieve each day, it might be best to focus on hitting just a protein goal, while staying within a caloric goal range… we’ll get into that later!

If you aren’t already seeing the results you’d like and want a better understanding of your own personal diet, we suggest observing how much of each macronutrient you are consuming on a regular basis. From there, you can alter your diet to better reach your goals.

Image of a food scale with food and weights nearby

Calories In vs. Calories Out

Although we don’t recommend solely focusing on calorie counting, the formula for losing or gaining weight is actually quite simple:

You burn calories by exercising and by simply being alive. You also burn more calories with additional activity. The more lean body mass (muscle tissue) and activity overall, the more calories burned.

By eating more calories than you burn, you gain weight.

By burning more calories than you eat, you lose weight.

If you want to lose weight, then reduce your calorie intake by increasing your activity levels (burning off more calories) or reducing both your calorie intake and increases in activity (burning off fewer calories).

In general, it takes 3,500 calories to make 1lb (0.45kg) of fat. If you reduce your calorie intake by 500 calories per day then you should lose about 1lb every week without making any changes to your exercise routine.

But there are many other factors that affect your body composition (how fat vs. how lean your body is). These include genes, hormones and the amount of physical activity you do — all of which can be influenced by what you eat and drink.

The type of food you eat also matters. A high-protein diet may help build muscle mass and preserve lean body mass during weight loss, while a high-carbohydrate diet may lead to more fat loss but less muscle gain.

In general, if you want to lose weight and keep it off, focus on eating whole foods in moderation rather than relying on packaged foods or fad diets that promise quick results with little effort required.

Protein shake, banana, protein powder, and protein bar

What to Eat Before and After a Workout

Fueling and refueling your body with the right nutrients after workouts will help maximize fitness gains.

What to Eat Before a Workout

If you have time before your workout, try eating foods that are high in carbohydrates or protein because they will give you energy for exercise.

Here are some pre-workout snacks to try:

  • Banana
  • Oats
  • Greek Yogurt
  • Smoothie

What to Eat After Your Workout

Fueling up after a workout can help your muscles recover faster so they can get stronger. It's more important to hit your total daily protein intake than it is to have specific amounts of protein within a “window” of time after a workout. However, shooting to consume a high protein snack within about 30 minutes after exercise can be a helpful approach to getting in enough protein. 

Carbohydrates such as fruits and vegetables are ideal post-workout snacks because they replenish glycogen stores that were depleted during exercise. Protein helps rebuild damaged muscle tissue as well as repair small tears – we suggest prioritizing protein after your sessions.

Here are some post-workout snacks to try:

  • Whey protein shake
  • Vegan protein shake
  • Deli turkey wrap
  • Chicken breast and vegetables
  • Salmon and sweet potato
  • Tuna salad and crackers
  • Cottage cheese and fruits

If you'd like help building these new healthy habits schedule a Nutrition Intro session today! Email [email protected]com to get started

image of a trainer giving a member some water

How Much Water Do I Drink?

Most people vastly underestimate the amount of water they should be drinking on a regular basis. The human body consists of about 60% of water which is a glass we need to keep full.

On average, especially for fat loss, a typical day you should consume half your body weight in ounces of water. For example, if you weigh 160 lbs.- you’d ideally want to drink 80oz of water daily.

Adequate amounts of water helps to:

  • Lubricate our joints so that everything moves & runs smoothly
  • Regulate body temperature which can be helpful in burning more fat
  • Boosts metabolism
  • Protects organs & tissue
  • It helps clear our bladder and flushes out toxins in our system

It can take some time for your body to adjust to this, as well as planning on your part. Yes, we know you’ll be taking a few extra trips to the restroom, but think of it as your body’s way of getting rid of excess toxins and even fat! It’s worth it.

Your Diet Should Be Sustainable

It can be tempting to crash diet or make drastic changes in order to reach a goal faster. But we’d like to encourage you to NOT take the route. In order to make lasting change, you want the way you eat (and exercise) to be sustainable. Here are a few reasons why:

Most people who take rigorous approaches to changing their habits lose their progress in less than six months.

If you're struggling with weight gain or loss, consider making small changes in what and how much you eat and drink, rather than drastic changes all at once. You should be able to see results from these gradual changes over time.

Avoid eating too close to bedtime as this can make it difficult for your body to digest all those calories and may keep you awake during the night, affecting your sleep quality.

Also avoid processed foods such as white breads, pastries, cakes and biscuits which tend to be high in fat and sugar but low in nutritional value. If possible replace these with wholegrain alternatives.

Image of a Perfect Workout member who just hiked Mt Machu Picchu

Be AWARE of what you're eating and drinking if you want to get the most out of your workouts and fitness program.

While no diet is the same for everyone, the right diet for you will have a tremendous influence on your fitness results. If you want to see results, eat the right foods for your goal, choose nutrient-dense choices and keep foods with extra saturated fats, sodium, and added sugars to a minimum.

For weight gain, eat more calories than you burn. For weight loss, eat fewer calories than you burn. Fueling and refueling with the right nutrients after workouts will help maximize fitness gains. Be aware of what you are eating and drinking and customize your diet as necessary depending on your goals.

What you eat and drink absolutely affects your results, but it can be an experiment to find what works best for you. Try some of the suggestions above and tweak your approach as needed.

Need help with all of this? Speak with a Nutrition Coach today to see how we can help.

  • Darden, E. (2008). Superhydration. In A flat stomach ASAP. essay, Pocket Books.
  • Gibbs, B.B., Kinzel, L.S., Gabriel, K.P., Chang, Y.F., & Kuller, L.H. (2012). Short- and long-term eating habit modification predict weight change in overweight, post-menopausal women: results from the WOMAN Study. Journal of Academic Nutrition and Dietetics, 112(9), 1347-1355.
  • Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. [Updated 2021 Jul 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from:
  • Kerksick, Chad M et al. “International society of sports nutrition position stand: nutrient timing.” Journal of the International Society of Sports Nutrition vol. 14 33. 29 Aug. 2017, doi:10.1186/s12970-017-0189-4
  • Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.

How to Stay in Shape After Menopause

How to Stay in Shape After Menopause. Post Menopause Health & Fitness

How to Stay in Shape After Menopause. Post Menopause Health & Fitness

image of a woman stretching before a workout

Staying in shape is challenging enough but tack on sleep struggles, memory loss, anxiety, muscle loss, and weight gain…

Sounds like an uphill battle, right?

This condition is actually something more than half of the population goes through!

It’s menopause.

In this article, we dive into a few simple, proven methods for staying in shape through and after menopause. If you’re a woman who wants to avoid experiencing the many negative impacts that menopause can have, keep scrolling.

Jump to Topic:
Strength Training and Menopause
Hot Flashes
Calorie Deficit
High Protein Diet

Menopause is defined as a “biological process,” but it might also be appropriate to describe it as a “challenge” or “health issue.” Menopause produces a number of stressful outcomes, including sleep disturbances, hot flashes, increased urination, poor memory, and anxiety (Leite et al., 2010).

Following menopause, women are susceptible to a number of fitness- and health-related issues. Postmenopause, women are also likely to gain weight, lose muscle, lose bone, and are more likely to develop heart disease (Leite et al., 2010).

Other health concerns at this time are the worsening of a few heart disease risk factors, including the rise in insulin resistance (a precursor to diabetes), blood glucose, cholesterol levels, and blood pressure.

Unfortunately, menopause isn’t avoidable. However, the issues following menopause are avoidable.

Strength training is an especially important part of maintaining health after menopause. There are several reasons why strength training helps.

Image of a happy woman about to lead a workout class

How Strength Training Can Help Post-Menopause

Health and fitness

As mentioned, menopause is often followed by a loss of muscle, bone, weight gain, and a number of health issues. Strength training reverses all of these trends. Specifically, postmenopausal women can gain muscle, strengthen bones, lose fat, and increase metabolism (fighting against weight gain) with strength training (Leite et al., 2010; Watson et al., 2017).

Weight lifting is also shown to combat all of the health concerns, leading to healthier levels of blood pressure, blood glucose, cholesterol, and insulin resistance. As a whole, strength training can help women reduce their risk of developing heart disease.

Hot flashes

Hot flashes are known for causing lost sleep, nausea, headaches, anxiety, headaches and weakness (Berin et al., 2019). Frequency varies, but some women can have them as often as every hour!

While this is not a commonly known benefit, strength training can actually reduce hot flash episodes (Berin et al., 2019). One study showed that twice-weekly strength training led to a 44% decrease in hot flashes! Strength training raises endorphin levels, which might fight against some of the internal changes that occur before a hot flash.

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help  learning how to implement these new habits, schedule a Nutrition Intro session today! Email [email protected]com to get started.

Other Ways to Maintain Post-Menopausal Health

Exercise is most effective for post-menopausal fitness when combined with dietary changes. Specifically, exercise and diet changes combined can maximize fat loss, maintaining or building muscle, and enhancing measures of health (Deibert et al., 2007; Foster-Schubert et al., 2012; Smith et al., 2016). Specifically, two approaches are especially helpful.

Calorie Deficit

Reducing calories is an effective way to lose fat and maintain a healthy level of body fat and inflammation (Foster-Schubert et al., 2012; Van Gemert et al., 2016). When combined with exercise, calorie control is an effective way to specifically reduce midsection body fat, cholesterol, triglycerides, blood glucose, and blood pressure (Deibert et al., 2007).

In research, a few strategies were effective for reducing calorie intake. Among the effective strategies were working with nutrition coaches, tracking their own behaviors (food journaling, etc.), learning strategies for changing behavior, using meal replacement supplements in place of two meals per day, receiving social support and accountability from others, and documenting weekly weigh-ins (Deibert et al., 2007; Foster-Schubert et al., 2012; Van Gemert et al., 2016).

High Protein Diet

Calorie restriction that includes a low daily intake of protein led to a large amount of muscle loss (Smith et al., 2016). Eating a “high-protein diet” while restricting calories can greatly reduce the amount of muscle lost during weight loss (Smith et al., 2016). A desirable protein intake for maintaining muscle during weight loss or weight maintenance is around 0.7-1.0 grams/lb of body weight per day.

For example, if you weigh 200 lbs and your goal is to maintain that weight, you should consume 140-200 grams of protein per day.

Other Ways to Maintain Post-Menopausal Health

If no intentional actions are taken, women might gain weight, lose muscle, and experience a big decline in health during menopause. Thankfully, a few actions can help women stay in shape during and after menopause.

Strength training helps women maintain muscle, avoid weight gain, and reduce the frequency of hot flashes. Eating in a calorie deficit, using strategies such as working with a coach and using a food journal, can lead to fat loss or maintain your desired weight. Combining exercise and calorie restriction can ensure great health, including maintaining healthy levels of cholesterol, triglycerides, blood pressure, and blood glucose.

Menopause can wreak havoc on a woman’s body, but that havoc is not inevitable. Strength training and calorie-reducing habits can lead to great health and fitness well beyond menopause.

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