This is what's really going on
Contrary to popular belief, age is not the main cause of your metabolism slowing down.
In fact, there is no major change in metabolic rate from age 20-60.
Studies suggest that the biggest predictor of metabolic rate isn't your age.
It´s the amount of muscle mass.
Muscle mass declines at a rate of 3-8% per decade after the age of 30 if you are NOT doing anything to maintain it.
When you lose muscle:
you become insulin-resistant
your metabolic function declines
and you struggle with
blood sugar management
fatigue
increased hunger
using stored energy (fat) for fuel
What´s the solution?
Nothing new. But still, too many times neglected:
eat more protein
lift weights
This is the best way to prevent muscle loss & weight gain as you age to set yourself up for success and long(er) health span.
But what if you're already training and trying to eat ´healthy´?
(most of my 1:1 clients reported that, but still had no results)
This is what I'd do:
1.Track your meals for a week to see what's the amount of calories & macronutrients you're taking
2. Ask yourself, what's the last time you adapted your training intensity
3. Notice your sleep patterns - average sleep time, restfulness, the discrepancy from day to day waking up/going to bed timings..
& adapt
What gets measured gets managed.
Heck...
If you're overwhelmed by the number of things you need to do,
I already have systems to do it for you and to find out & fix
how many calories and protein you should you eat for your goals
how to (re)structure your meals to keep getting results
how to train to get your most important longevity currency, aka your muscle
get rid of pain & immobility that hinders your training & daily life
what you need to supplement
how your sleep-nutrition-training-stress influence each other & how to adapt it
how to keep consistency in everything you do
No cardio, no rice-chicken-broccoli-meal plans.
I lead. You follow.
While being employed, having family and grandchildren to take care of.
If he can do it, why wouldn't you?
To make a change, you must first believe you can do it.
Just reply to this email with `READY`, brief me on your struggle and we'll take it from there.
That´s it for today, thanks for making it to the end :)
P.S. If you have a question or a comment, just respond to this e-mail.
Cheers from Portugal,
Kat ✌️