Endocrinologist Amy Kendzicki recommends that middle-aged women eat a protein-rich breakfast instead of skipping it and focus on sleep quality to stabilize hormones and effectively control weight.
According to registered nurse and hormone specialist Amy Kendzicki, fat loss after 40 is different than before, mainly due to hormonal changes. "The scale may not budge at all, no matter how hard you do cardio or cut carbs. And that will make things worse," Amy says, and recommends the following changes to activate the body's "fat-burning mode."
Eat a protein-rich breakfast.
Fasting in the morning may initially feel easy and result in a small amount of weight loss, but Kendzicki warns that it will cause a spike in cortisol, the stress hormone, and can have the opposite effect later. "You'll have a serious drop in blood pressure in the afternoon, and then you need coffee and energy drinks. That's not good for your nervous system," she says.
Kendzicki believes that a high-protein breakfast will help balance both mental and physical health as well as help with weight control goals. "Aim for 30 grams of protein to keep blood sugar and insulin stable," Kendzicki says, suggesting some easy-to-add protein-rich foods to your breakfast, such as eggs, cottage cheese, etc. She also emphasizes paying attention to fiber in your breakfast, which can be supplemented through whole grains, nuts, and fruits.
Stop snacking all day.
Snack frequently—even healthy options like protein shakes—can cause insulin spikes, making fat loss more difficult. “Eat more regular, well-balanced meals. Eat more protein and fat, and keep your meals four to five hours apart,” Kendzicki advises.
Replace cardio with strength training.
Kendzicki recommends cutting back on cardio if you’re focusing on this in the belief that it will help you lose weight and fat faster. “It’s not about calories, it’s about building muscle. Muscle is like a glucose waste disposal machine. The more muscle you have, the more sensitive you are to insulin. That means your body can process carbohydrates more efficiently instead of storing them as fat," explains the hormone expert.
Prioritize sleep
The nurse emphasizes the importance of sleep for balancing the body's hormones. Getting enough sleep helps stabilize hormones, which means you can control your diet more effectively. She recommends sleeping 8-9 hours a day to optimize hormone activity.
"Seven hours is not suitable for everyone. 8-9 hours helps restore hormones more optimally, especially if you have adrenal problems," says Kendzicki. She also suggests using Magnesium glycinate to improve sleep quality, helping to calm the nervous system, thereby making it easier to fall asleep and sleep better.
(According to She Finds)