Metabolism and Nutrition at Midlife Simplified

  • Fluctuating and lower estrogen levels at midlife lead to inflammation and insulin resistance.

  • This disrupted metabolism and inflammation becomes a vicious cycle, as this leads to an increase in waist circumference and a heightened collection of visceral fat which potentiates additional inflammation and visceral fat.

  • This visceral fat, that which is collected in our abdomen and internal organs, leads to additional metabolic disruption, inflammation and for many weight gain and at minimum shape shifting where our waist becomes “thicker”.

  • Lean body mass, muscle, also decreases at midlife.

Managing MidLife Metabolism Disruptions

  • Focus on protein

    • Try to achieve at least 30% of your caloric intake from protein

    • For a 1800 kcal day, this would be 135 grams of protein

  • Limit sugar

    • Remove for the most part, any added sugar intake and high glycemic index foods

  • Focus on good fats (Omega 3s)

    • Try to achieve 30% of your caloric intake from good fats

    • For an 1800 kcal day, this would be 60 grams of good fats

    • Examples of good fats are: olive oil, avocados, nuts, seeds, fatty fish

  • Know your carbohydrates

    • Begin to minimize with no more than 40% of your caloric intake from healthy carbohydrates

    • For an 1800 kcal day, this would be 180 grams of carbohydrates daily

    • Examples of healthy carbohydrates include: whole grains, fruits, vegetables, and legumes

    • Limit white bread and sugary snacks

  • Focus on fiber

    • Consume at least 30 grams of fiber each day

  • Know your energy intake

    • Know your calories consumed, and begin to ratchet down if you are overweight

  • Decrease carbohydrates Further if needed

    • If you do not achieve your desired results, begin to further decrease your daily carbohydrate intake and increase the proportion of good fats

  • Consider intermittent fasting

  • Exercise

    • Strength train at least 3 days per week with 48 hours between each session

    • 150 minutes of aerobic exercise in Zone 2 each week

  • Focus on stress management

    • chronically elevated levels of the stress hormone contribute to metabolic disruption at midlife

  • Focus on sleep

    • lower quality and amount of sleep also contributes to chronically elevated levels of cortisol, inflammation and metabolic disruption