Hey there, gorgeous goddesses!

First things first, a HUGE thank you to everyone who joined the 40Forty program! I'm so excited to be on this journey with you all, and I can't wait to see the amazing transformations that unfold over the next 40 days.

For those of you who missed out on 40Forty, don't worry! I have something even bigger and better in the works: The Female Athlete.

In The Female Athlete, we’ll dive deep into all things cycle syncing, fat loss, strength training, nutrition, and mindset for all of us over 30, with a focus on building a strong, healthy, and resilient body that can support you in all aspects of your life.

I'll be sharing more details about The Female Athlete in the coming weeks, including a free month-long lead-in program starting in early April. So, stay tuned and get ready to unleash your inner warrior goddess!

Now, let's dive into this week's topic: the truth about metabolism and weight loss after 30.

Weight Loss After 30

Now, let's talk about something that's been on many of your minds: weight loss.

I hear you, goddesses. You want to feel confident and comfortable in your body. You want to have energy to chase your dreams (and those little dragons, if you're a mama like me!). And you want to achieve your fitness goals, no matter what your age or experience level.

That's why I was so excited to see your responses to my recent Instagram poll and Q&A. You shared your struggles, your questions, and your desire to understand the truth about metabolism and weight loss after 30.

Well, my friends, you've come to the right place and the right girl. As I shared on instagram on Monday, I’m also on a weight loss journey - but I need to make a deal with you, we’re not calling it weight loss anymore. If you’re in this community, we’re more than willing to call it fat loss, but I hate encouraging an obsession with the scale - and there are SO MANY THINGS more important than how much you weigh. Not to mention, you could lose weight but keep the fat, which is incredibly unhealthy, and we’re all about being healthy, strong badasses. So, we’re talking fat loss, not weight loss. Deal?

Glad to hear it ❤️‍🔥 

Now that' we’ve made a deal 😘 Let’s dive into ditching the myths and embracing the power of knowledge. We're diving deep into the science of metabolism, debunking common misconceptions, and providing you with actionable strategies to achieve your fat loss goals and create a body you love.

Get ready to unleash your inner scientist and unlock the secrets of your metabolism!

Metabolism: The Mastermind of Your Body

Alright, warriors, let's get geeky for a moment and explore the fascinating world of metabolism. This often-misunderstood process is the mastermind behind your body's energy production and utilization. It's the engine that keeps you going, the furnace that burns calories, and the key to achieving your fat loss goals.

But before we dive into the nitty-gritty, let's bust some myths and misconceptions that might be clouding your understanding:

Myth #1: Metabolism slows down drastically after 30.

This is a common misconception, but it's not entirely true. While it's true that our metabolism naturally declines slightly as we age, it's not a dramatic drop-off. And guess what? You have the power to influence your metabolism through your lifestyle choices, especially through exercise and nutrition.

Myth #2: Certain foods can "boost" your metabolism.

While some foods may temporarily increase your metabolic rate, there's no magic bullet for a "fast" metabolism. The key to a healthy metabolism is a balanced and sustainable approach to nutrition, focusing on whole, unprocessed foods, adequate protein, and fueling your body appropriately for your activity level.

Myth #3: You can’t change your metabolism.

This being untrue is the greatest gift in this whole email. While your basal metabolic rate (the number of calories your body burns at rest) is relatively stable, your total daily energy expenditure (TDEE) is highly adaptable.

TDEE: The Real MVP

TDEE is the total number of calories your body burns in a day, and it's influenced by four main factors:

• Exercise Activity Thermogenesis (EAT): The calories you burn during structured exercise.

• Non-Exercise Activity Thermogenesis (NEAT): The calories you burn through daily activities like walking, fidgeting, and even standing.

• Thermic Effect of Food (TEF): The calories you burn digesting and processing food.

• Resting Metabolic Rate (RMR): The calories your body burns at rest to keep all your vital functions going.

And here's the exciting part: you have the power to influence all four of these factors!

By increasing your NEAT (e.g., walking more, taking the stairs), optimizing your TEF (e.g., prioritizing protein), and maintaining or increasing your RMR (e.g., building muscle through strength training), you can effectively "boost" your metabolism and support your fat loss goals.

Muscle: The Metabolic Powerhouse

I can’t emphasize enough the crucial role of muscle mass in maintaining a healthy metabolism. Muscle is a metabolically active tissue, meaning it burns more calories at rest than fat. So, the more muscle you have, the higher your metabolism will be.

This is why strength training is so important, especially for women in their 30s and 40s. It helps us build and maintain muscle mass, which not only improves our physique but also supports our metabolic health and helps us achieve our fat loss goals.

Fat Loss After 30: Embracing Your Power

Alright, goddesses, let's talk about the elephant in the room: fat loss after 30. It can feel like an uphill battle, right?

Our metabolism might not be as revved up as it was in our 20s, our hormones might be doing their own crazy dance, and life's responsibilities can make it challenging to prioritize our health and fitness goals.

But here's the thing: fat loss after 30 is absolutely possible. It just requires a different approach, one that honors your body's unique needs and empowers you to make sustainable changes.

Ditch the Quick Fixes

Forget those fad diets and crash courses that promise rapid weight loss. They're often unsustainable and can even backfire, leading to yo-yo dieting, hormonal imbalances, and a damaged metabolism.

Also… YOU WILL NEVER STARVE YOUR WAY TO A HEALTHY BODY. Fasting has a place, sometimes, and we are not men. Our bodies respond differently to fasting, especially in the second half of our cycles when our bodies are much more likely to become catabolic (use our own muscle for energy, our hard-earned muscle that helps us keep our RMR high). And, potentially worse, the less you eat… the less you’ll have to eat to keep losing weight. It’s just bad all around. Eat, okay? I love you and want you to feel great, and starving isn’t the way.

Instead, embrace a whole-body approach that nourishes your body, mind, and soul. This is where the SHINE system comes in.

SHINE: Your Roadmap to Sustainable Fat Loss

Remember the five elements of SHINE?

• Strength: Building physical and mental strength through exercise and mindset practices.

• Harmony: Creating a balanced lifestyle that honors your body's natural rhythms.

• Intentional Mindset: Cultivating a positive mindset, setting clear intentions, and visualizing your success.

• Nutrition: Nourishing your body with whole, unprocessed foods that fuel your energy and support your hormonal balance.

• Exercise: Embracing movement as a celebration of your body and a tool for transformation.

By integrating all these elements, you'll create a sustainable foundation for fat loss that goes beyond just a number on the scale. You'll feel more energized, more confident, and more empowered in your body.

PNP: Your Nutrition Power Trio

And don't forget about my PNP principles for optimal nutrition:

• Prioritize Protein: Protein is the queen bee of muscle building, satiety, and metabolic health. Aim for 1 gram of protein per pound of your ideal body weight per day, spread evenly throughout your meals. Plus, as we talked about earlier, protein has the highest TEF of the three macros, which is exactly what we want.

• Embrace Nutrient Density: Focus on whole, unprocessed foods that are packed with vitamins, minerals, and antioxidants to nourish your body and support your overall health.

• Practice Prospective Hindsight: This powerful mindset tool helps you anticipate potential challenges and plan for success, so you can stay on track with your goals even when life throws you curveballs.

By combining SHINE and PNP, you'll create a personalized approach to weight loss that honors your unique needs and empowers you to achieve lasting results.

Actionable Strategies for Fat Loss: Ditch the Myths, Embrace Your Power

Alright, warriors, we've busted some myths about metabolism and emphasized the importance of a holistic approach to weight loss. Let’s explore some actionable strategies that you can implement today.

Nourishing Your Body, Fueling Your Fire

We already talked about PNP. Truly, I can’t emphasize protein enough. It not only has a high TEF, but it also helps maintain lean muscle mass (remember, muscle is your metabolic powerhouse!) and keeps you feeling satiated and energized.

Outside of what we talked about above, here’s some other nutrition strategies to keep your metabolism buzzing and fat loss burning:

• Choose Carbs Wisely: Carbohydrates are your body's primary source of energy, but not all carbs are created equal. Prioritize complex carbohydrates like whole grains, fruits, and vegetables over simple carbs like refined sugar and processed foods. And remember, timing your carb intake around your workouts can optimize your performance and recovery.

• Don't Fear Fat: Healthy fats are essential for hormone production, cell function, and overall well-being. Include sources like avocados, nuts, seeds, and olive oil in your diet.

• Mindful Eating: Pay attention to your hunger and fullness cues, and eat slowly and mindfully. This will help you avoid overeating and make healthier choices.

• Artificial Sweeteners: Friend or Foe? While artificial sweeteners may seem like a harmless way to satisfy your sweet tooth, they can actually disrupt your gut health and negatively impact your metabolism. Opt for natural sweeteners like stevia or monk fruit instead.

• Palm Method for Portion Control: If you don't have a food scale or want a quick and easy way to estimate portions, try the palm method. Use your palm as a guide for protein portions, your fist for veggies, your cupped hand for carbs, and your thumb for fats.

• Fish Oil. Your Metabolism's Best Friend: I recently listened to Dr. Andy Galpin’s podcast and he blew my mind with some research on the benefits of fish oil for boosting metabolism and even increasing lean muscle mass! In a study of women over 60, those who took 3 grams of fish oil per day for 12 weeks saw a 14% increase in their resting metabolic rate and a 4% increase in lean mass, compared to those who took olive oil. That's incredible! So, if you're looking for a simple way to support your metabolism and fat loss goals, consider adding a high-quality fish oil supplement to your routine. Aim for at least 3 grams per day, and look for a supplement that provides a good balance of EPA and DHA.

Unleash Your Inner Athlete

Remember, goddesses, exercise is a celebration of your body's incredible capabilities. It's not just about burning calories; it's about building strength, boosting your mood, and feeling empowered in your own skin.

• Strength Training: As Dr. Gabrielle Lyon says, "Muscle is the organ of longevity." Strength training is essential for building and maintaining muscle mass, which is crucial for metabolic health, fat loss, and overall well-being. Aim for 3-4 strength training sessions per week, focusing on compound movements that work multiple muscle groups.

• Zone 2 Training: This "conversation pace" cardio is your secret weapon for fat loss and metabolic health. It's sustainable, enjoyable, and incredibly effective. 30-60 minutes of Zone 2 work per day is helpful for fat loss. In step counts, we’re looking for at least 15,000 steps a day.

• Cycle Syncing: Adapt your workouts to your menstrual cycle to optimize your performance and prevent injuries. Remember, your body is a cyclical being, and honoring its rhythms can make a huge difference in your results.

• NEAT. The Movement Multiplier: Don't underestimate the power of Non-Exercise Activity Thermogenesis (NEAT). Increase your daily movement by taking the stairs, walking during your lunch break, or simply fidgeting more. These small activities can add up to significant calorie burn and boost your metabolism.

The Foundation of Transformation

Your mindset is the foundation of your transformation. Cultivate a positive and empowering inner dialogue, challenge those limiting beliefs, and embrace self-compassion.

• Rewrite Your Story: Use the tools and techniques from my "Rewrite Your Story" workbook to identify and challenge your limiting beliefs and create a new, empowering narrative.

• Embrace Self-Compassion: Be kind to yourself, especially when you face setbacks or challenges. Your body does some wondrous things, you are more than the number on the scale, and healthy doesn’t look the same on everyone. We all care about what we look like, but comparison truly is the thief of joy, and instagram and tik tok (or wherever you scroll) isn’t real life.

• Visualize Your Success: See yourself achieving your goals, feeling confident and radiant in your body. You are incredible and can do amazing things.

Embrace Your Power, Transform Your Body

Warriors, we've explored the truth about metabolism, busted some myths, and provided you with actionable strategies for achieving your fat loss goals after 30. Now, it's time to take action and unleash your inner athlete!

Remember these key takeaways as you embark on your weight loss journey:

• Your metabolism is not your destiny. You have the power to influence your TDEE through nutrition, exercise, and lifestyle choices.

• Strength training is a non-negotiable. Build muscle, boost your metabolism, and feel empowered in your body.

• Cycle syncing is your secret weapon. Honor your hormonal rhythms and optimize your workouts and nutrition for every phase of your cycle.

• Nourish your body with whole, unprocessed foods. Ditch the diet mentality and embrace a sustainable approach to eating that makes you feel good.

• Cultivate a positive mindset and embrace self-compassion. Your thoughts and beliefs are powerful tools for transformation.

Ready to ditch the confusion, embrace your power, and create a body you love?

Resources and Support: Your Weight Loss Allies

Warriors, you're not alone on this journey! I'm here to support you every step of the way, and I've also created a treasure trove of resources to empower your transformation.

Dive Deeper into the SHINE System

Want to learn more about the SHINE system and how it can help you achieve your weight loss goals? Check out these resources:

• Blog Post: Strength Training for Women: Embrace Your Inner Warrior and Unleash Your Strength: Read it here. 

• Blog Post: Cycle Syncing Your Strength Training: A Phase-by-Phase Guide: Read it here. 

• Free Guide: "SHINE Strength Guide for Women": Get it here.

Master the Art of Counting Macros

Ready to take control of your nutrition and fuel your body with precision? My "Counting Macros" guide will walk you through the process step-by-step.

• Download the FREE "Counting Macros" guide: Get it here. 

Rewrite Your Story, Transform Your Life

Remember, your mindset is the foundation of your transformation. Challenge those limiting beliefs and embrace your inner strength with my "Rewrite Your Story" workbook.

• Download the FREE "Rewrite Your Story" workbook: Get it here. 

Connect with Me

Have questions or want personalized guidance on your weight loss journey? I'm here to support you!

• Book a free consultation: Just reply to this email to send me a message on instagram!

• Follow me on social media: Instagram: @ltsadowsky and @laurarootedcoaching

Remember, you are a powerful, capable woman who is worthy of achieving her dreams. Don't let anything hold you back from creating a body you love and a life that truly shines.

It's time to rise and conquer. Let's create a life of strength, vitality, and joy.

With love and fierce support,

Laura