Category Archives for "weight loss"
Brad Kerns is the co-author with Mark Sisson of the book, Two Meals a Day: The Simple, Sustainable Strategy to Lose Fat, Reverse Aging, and Break Free from Diet Frustration Forever.
Transcript
SPONSOR
This episode of the 40+ Fitness Podcast is sponsored by Ucan.
On the podcast, we often talk about low carb and ketosis as a way of managing your metabolism and how managing your blood sugar is key for weight loss and avoiding metabolic dysfunction. But how do we fuel a hard, long workout?
I remember having a conversation with my trainer about low-carb, keto, and fasted workouts. He was skeptical. I was getting stronger. But on my heavy days, especially when I was doing more than six reps per set, I would get winded and need longer rest than programmed. Had I known what Ucan superstarch does, then I would have performed better and likely gotten even stronger.
Most pre-workouts have sugar and stimulants that give you a big boost, but that is inevitably followed by a crash. Ucan's patented superstarch is different. Superstarch has the remarkable ability to provide a steady release of energy without spiking blood sugar.
Ucan energy powders and energy bars are delicious and provide all the energy I need to make it through an intense training session. I wouldn't touch a pre-workout, but Ucan superstarch checks off all the boxes to give me the energy I need without the downsides. I'm also a fan of their electrolyte powder, Ucan Hydrate.
Go to 40plusfitnesspodcast.com/ucan and use the code 40PLUS to save 20% on your entire order. Make Ucan superstarch your competitive advantage at 40plusfitnesspodcast.com/ucan.
[00:27:37.590] – AllanThe following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – John Somsky | – Margaret Bakalian |
– Deb Scarlett | – Judy Murphy | – Melissa Ball |
– Debbie Ralston | – Leigh Tanner | – Tim Alexander |
– John Dachauer |
Thank you!
Less...
It is human nature to like simplicity. It's easy to wrap our heads around and typically quick to get started. But simple can be a disastrous approach to weight loss after 40 because our bodies are anything but simple, especially as we age. On this episode I discuss why you may want to put a little more forethought and research into your weight loss plan if simple hasn't helped you lose weight and keep it off in the recent past.
Transcript
Today's discussion is going to be about why simple can be a bad long term strategy for weight loss. Let's face it, everybody likes simple rules. We like simple because simple, something we can wrap your mind around. And if it works, if that rule of thumb, if that simple thing is correct, it works. And that's beautiful. You know, the keep it super simple, KISS model, if you will. There's other versions of that, obviously, but I'll just I'll go with that clean one. And for a lot of people, that's actually what we want. We want the simplest solution to solve a problem. So why would I think or say that it's not a good long-term strategy for weight loss?
Well, before I get into that, I want to kind of take you back to 1999 when the movie came out called The Matrix. And this is one of my personal favorite movies I particularly like the first one that of them in the series were really, really good. But in this particular movie, Morpheus offers Neo, who was played by Keanu Reeves, two choices. And so he has his two hands out there. You can take the red pill or you can take the blue pill.
And Neo had to make that choice. But it seems for a lot of people in wanting simple we're doing the same thing with weight loss and the two operate offers are either Calories In Calories Out (CICO) or energy balance or your low carb/keto. And for most of the people that are on one side of the fence or another, they're in this tribe. It's this or that, and they're almost oblivious to the other side of the conversation. And as a result, no one's really having good conversations about what we should be doing for weight loss.
Today, I want to tell you and show you how this, this or that choice is an illusion that's actually part of the problem why so many people suffer and struggle to lose weight.
So the first reason I want to kind of get into is is kind of the most obvious one. Nutrition is not a simple thing. If it were really that simple, we would all just eat Twinkies and take multivitamins and we would be fine and obviously that's not the case because food is information.
What we eat, when we eat, how we eat and how much we eat are all bits and pieces of information that we're giving our body for our body to then do something with. Okay? And the body's this wonderful mechanism that can take us through hard times. It can make us thrive during good times, and the body adapts to everything that we do to it, including our food. So I want you to stop thinking about food as something that you just enjoy eating or something that's providing you with calories or anything like that.
Food is information.
And when you kind of wrap your mind around that, you can understand how food is just like a matrix. And the only way we're going to understand what works for us is to go ahead and peel back the layers of that matrix. And the way I like to visualize this is that there are three layers to this matrix.
Now, the first layer is very, very simple. It's like grade school math. The second layer is a little bit more complicated. So we'll say that's like high school algebra, maybe some geometry mixed in there. And then the final layer is extremely complex. In fact, the math is so difficult that in some cases we as human beings, science and everything have not really solved that puzzle, have not cracked that code. So let's take a moment to talk about these three layers and how they all affect your ability to lose weight.
So the first is the Calories In Calories Out model. This is a very simple model because it assumes what goes in has to come out. And so it's trying to play off of the law of thermodynamics. And in particular, that was Newton's laws, but it was the law of conservation of energy. So the expectation is if you put energy into a system, then the energy will have to come out or be stored, can't be lost anywhere. Now, that all makes sense and it's actually true. But there's just a couple problems with the Calories In Calories Out model being a pure thermodynamics play. And that's because the human body is not a closed system. See, the way they like to measure calories is in a closed system.
So they will literally burn something in a container and there's nothing else in that container but that thing. And that's where they figure out how many calories an item could produce based on burning it. Likewise, when they're looking at human performance, they're measuring the carbon dioxide output of a human being, doing some work. And that's where they're coming up with some estimates on how many calories the individual burned. Now, when you're in a closed system, that's very easy to measure. But unfortunately, we don't live in closed systems. We don't live in closed environments.
So pretty much everything we do related to calories is done on a formula and an estimate. And there are some big, big problems with those estimates, for example. They would assume if there was an Olympic athlete that weighed the same as I do, that we would both burn the same amount of energy, traveling the same distance. And that's just not true. I'm going to be much less efficient at my movement than an Olympic athlete. Therefore, the Olympic athlete is going to burn fewer bits of energy to accomplish the same task.
That's how they become elite performers. They're able to perform better. They're able to use utilize energy more effectively, more efficiently than someone normally would. If I were trying to outswim Michael Phelps, I'm going to flail and my legs and arms are not going to cooperate as well. He's going to glide through the water with almost no effort or at least looks like it's almost no effort. So you can't compare me to Michael Phelps from a calorie burning model.
Yet everything we have out there tells me if you spend an hour running, you're going to burn X number of calories. And again, these are all estimates. So they just don't really know at that point in time how many calories you might be burning. It's an estimate. Same with food. You know, if you're not measuring to the nth degree the volume of each and every ingredient in a recipe and then making sure that you're eating that specifically portion to portion, then you're going to potentially be off.
What does that mean? Well, if you're off just 16 calories on a meal and you're overeating by 16 calories every meal, you could be gaining as much as 10 pounds in a year. And so it's these finite what we think of as perfect formulas that are leading us astray quite often.
The other thing that's not quite right with calories in, calories out is a lot of people start to get hungry and then they get hangry. If you're eating predominantly a higher carb meal, which is what you inevitably end up doing in a Calories In Calories Out, pure model, because they look at fat and they say fat is nine calories per gram and a carb is four calories per gram. So if we substitute fat grams for carbs grams, we're going to reduce our total calorie input. And that is true.
The problem is we get hungry. Carbs burn through our system faster. They need to go somewhere faster. And as the result, it makes it very difficult for someone to stay at a calorie restriction and not have some hunger issues. And we're going to get into that in a little bit more detail when I talk about the next layer, because that hunger and all the stuff that's going on in our body, how fast we're burning energy, all those things is really dictated by the next two layers.
SPONSOR
This episode of the 40+ Fitness Podcast is sponsored by Ucan. On the podcast, we often talk about low-carb and ketosis as a way of managing your metabolism and how managing your blood sugar is key for weight loss and avoiding metabolic dysfunction. But how do we fuel a hard, long workout? I remember having a conversation with my trainer about low-carb, keto, and fasted workouts. He was skeptical.
I was getting stronger. But on my heavy days, especially when I was doing more than six reps percent, I would get winded and need longer rest than programed. Had I known what Ucan superstarch does, then I would have performed better and likely gotten even stronger. Most pre-workouts have sugar and stimulants that give you a big boost, but that is inevitably followed by a crash. Ucan's patented superstarch is different. Superstarch has the remarkable ability to provide a steady release of energy without spiking blood sugar.
Ucan energy powders and energy bars are delicious and provide all the energy I need to make it through an intense training session. I wouldn't touch a pre-workout, but Ucan superstarch checks off all the boxes to give me the energy I need without the downsides. I'm also a fan of their electrolyte powder, Ucan hydrate. Go to 40plusfitnesspodcast.com/ucan and use the code 40PLUS to save 20% on your entire order. Make Ucan superstarch your competitive advantage at 40plusfitnesspodcast.com/ucan.
So the second layer of this is going to be a little bit more complex because it's not just the simple math of which you studied in grade school. There's a little bit more to it. And that's macros. The macronutrients that your body needs to perform. Now, our brain and our body are made up of protein and fat. Now carbs such as just standard sugar or potato or a carrot or an apple or even some lettuce or broccoli are are all made up of carbs and some protein. But our body really only uses the carbs for energy, the protein and the fat is utilized for building materials.
So one of the things about macros that's really, really important to wrap your mind around is that like body temperature, which stays in a very tight range and blood pH which stays in the very tight range, our blood sugar level stays at a very tight range, or at least it's supposed to if we're living optimally. So when you start looking at blood sugar, just a simple little tip here is that a human body has less than a teaspoon of total sugar in our blood system at any given point in time when we eat something that has carbs in it and maybe even a little bit, if we eat something with protein, we're going to get an input of insulin.
The pancreas will put some insulin in there because it's going to say we don't need this much sugar in the blood. It's dangerous for our kidneys, it's dangerous for our brain. Let's regulate this. Let's keep it in this tight little range that we need to keep our blood sugar in to be healthy. If you're fairly active and maybe you did a good workout today, then the insulin can take that and put it in the muscles and the liver in the form of glycogen. So that it can refresh, basically restore the glycogen that was in the muscles and in the liver that we use during a hard workout.
Now, for most of us, though, we didn't do a hard workout necessarily. And we eat that sugar or we eat that carb and the body has only one other option, and that's to store it as fat. So we start accumulating fat because we have more blood sugar than our body needs and it stores it. If we're active, then those energy burn. And as I said, the first model is not wrong. We are burning those calories.
The problem is we get this little surge and we store a little. So little surge, little store, little surge, little store. And most of the people that preach the Calories In Calories Out model will also tell you you should eat six small meals per day so you're never super hungry. So they recognize that you're digesting that food really quickly. You're putting it to use in your body really quickly and you're going to be hungry, really quickly. And so they encourage you to eat more frequently. Well, again, that's a little surge and a little burn. A little surge, little burn.
You're never really giving your body the opportunity to go back to look at fat storage. Now, if you're slightly below your actual calorie usage, then, yes, there's the potential that you could actually use some of that body fat for energy.
But because you're eating all the time, there's not a lot of opportunity for that. And if you let yourself get hungry, you're very likely over eating those small meals or they're bigger meals than they should be. And now you're not in your calorie deficit.
Over time, what happens is we have this fat cells that are good at storing this energy, but even the fat cells themselves get a little overburdened. Ad a way you can kind of visualize this as imagine that every day that you're putting out garbage by your house and the that the trucks, the garbage trucks are coming by and they're picking up garbage. But that garbage, they don't really have anywhere to put it, sort of putting it in the garbage trucks that are driving around with garbage trucks. The garbage trucks get full and then the garbage trucks don't want to pick up any more garbage because they're full. So what are they doing? They're just they're driving around, but they're not picking up the trash. And so the trash collects. Now, blood sugar is that trash.
And so the pancreas says we need more of we need more of these these trucks. And so it starts trying to make more insulin. It tries to get more moving and force the fat cells to take on more, which they can do. They don't like it, but they do it. And that's when we start really having metabolic problems. And because the pancreas is working so hard to create all this excess insulin six times per day, boop, boop, boop, boop, it can get tired and it can fail.
And so we end up with these situations of insulin resistance and metabolic dysfunction because we keep feeding ourselves carbs and we're overeating. And a lot of that overeating actually comes from the fact that when we eat the standard American diet, it tends to not be low fat. And it also tends to not be low carb. It tends to be high carb, high fat and low in protein. And that's just a recipe for disaster, because there's too many calories and there's too many carbs, and our body is going to readily want to and need to store that sugar as fat.
Let's take a little bit of a step back now that we're into this, the second realm, because this is something even though it's a little bit complex, it's something that's fairly easy for us to wrap our minds around, because most of us know what protein, fat and carbs really are. They know where they come from. But the problem is most of us are not eating it from the right sources. We're not eating whole food. We're getting our food from a bag, box, can, or jar.
It has additives. It has added sugar. So it'll taste better and it'll have these like little labels all over them. “Healthy.” “Good for your heart.” All this stuff. Lies, lies, lies. They just are, okay? You need real food. That's what your body needs. That's when we talk about information. If you're putting processed foods in your body, it's getting garbled information and it's going to make poor choices for you.
It's going to store it. Now, one of the things, as I mentioned earlier, with the Calories In Calories Out model was that they they kind of turned on fat and they called fat the corporate culprit of why we're fat, why we have heart attacks and everything else is going on in our bodies. I've even seen people say that they believe diabetes is caused by excess fat in the diet. Again, not true, but I hear it. And so there's all this fat phobia and there has been for decades.
And it's not going to go away any time soon for most people. But I want you to think of it in these terms because everybody's afraid if I start eating more fat and more protein than my cholesterol is going to go up. So I hear the cholesterol conversation. Now, I'm not a doctor, so I'm not going to tell you what you should do relative to managing your cholesterol levels. I'm just going to say it in these simple terms.
Just because there are firemen and firewomen at a fire does not mean they are the cause of the fire. And just because there are more firemen and firewomen at a bigger fire doesn't mean, again, that the firemen are firewomen started that fire. There is no cause and effect. That one exists in a location at a given time. They're not causing you know, the firemen are not causing the fire.
If you follow the cholesterol model, that's what you believe, because my cholesterol is high. That's why I have clogged arteries, when the reality of it is it's that excess sugar, it's the insulin. It's all the stuff that's going on there that's creating the environment where cholesterol now has actually cake and do its thing to protect your blood vessels from leaking and then doing its job. Yes, you are now calcifying those in your in your arteries, and that is what's leading to heart disease and stroke.
And so if you can get past your fat phobia, then you're going to be able to make it into this next level.
And the third and final level is hormones. Now, if you're just a Calories In Calories Out model kind of person, then you may not think hormones have anything to do with fat. And it's not true. We know men can lose weight easier than women because we have testosterone. We know that a woman going through menopause begins to store fat differently because of estrogen and testosterone.
So if your hormones change and that's going to change where you store fat, it only makes reasonable sense that hormones do have a place in the fat storage system. And we've already talked about insulin, so we know that one. Now we're talking about the sex hormones, but thyroid, cortisol, glucagon, leptin and ghrelin, which are your hunger and satiety, all these different hormones are basically in a system of messaging that's happening in our body. And the food that goes in is information is then translated into our hormones.
So how do we manage the hormone system so that we're optimizing our opportunity to lose body fat and lose weight? Well, the first thing is, yes, you can go to your doctor and pretty much for thyroid, testosterone and estrogen, they can supplement. They can give you some. And that would definitely help alleviate if you're low. If your low T, if you've gone through menopause and you want to put some estrogen in there, that may make you feel a lot better. And then the same thing with thyroid. If your thyroid is under producing or converting, then your doctor might prescribe some thyroid again just to help you optimize where you need to be with those hormones.
But for most of the hormones that relate to what we're doing, trying to lose weight, there really isn't. A doctor way, there isn't a pill or a shot or something like that or a patch or something stuck under the skin that we can use to fix that problem, we have we have to manage it through lifestyle. And there are four core areas of lifestyle that are really important for managing your hormone system.
We've talked a bit about food, and if you're eating whole food and you're focused on food quality and you're eating a balanced diet, getting all the minerals and vitamins and things that you need.
And by the way, a lot of our hormones are made out of cholesterol. So, again, it's not necessarily a bad thing to have cholesterol. It's not evil. It's not terrible. But I'll let you manage that.
Anyway. Managing your nutrition, it should be the first step for weight loss. And so if you're eating a good balanced meal, you're getting some good proteins with each meal. There's some fat in there and a minimal amount of carbohydrates predominantly so that you can get your fiber and some vitamins and minerals.
Then you're signaling. The information you're putting in your body is that we have access to good food and we we don't need this extra body fat. It's okay to let go of it. And we're not going to be hungry all the time.
And we're not going to be eating six meals a day because we just don't need that food as a result of not needing that food. We are not eating as many calories. See the magic. So start with your nutrition and get that balanced and get that working for you.
The next is sleep. Most of the hormones in the human body, particularly with weight loss, are somewhat influenced by our circadian rhythm. If we're not getting a good night's sleep and we're not going to sleep early enough and we're setting alarms and we're waking up all frazzled, we're basically with that lack of sleep signaling to our body that we're in a stressful situation, something's bad, and we're not giving our body the opportunity to do the things it needs to do to optimize its own hormones. So after nutrition, the next thing I would focus on is improving quality of your sleep.
And then the next one is stress management. Now, when we're stressed, our body releases cortisol and sometimes it doesn't even have to be like seeing a bear or anything like that. Just in the morning, your cortisol levels are going to rise so that it's telling your body it's time to get up and start moving around. So cortisol has a very important purpose. But in our current day, we're all overstressed. We're all over sensitized. We're on the computer at night. We're watching shows, the news, everything that's going on in the world. So we end up in this kind of fight or flight mode almost all the time.
And if we're not managing that cortisol, cortisol has this really interesting relationship with your other hormones, particularly insulin. And it tells the body, don't burn excess energy, cut back on your energy. We're going to use this adrenaline and other stuff to get stuff done. But you focus on conservation because we need to survive. And if you're constantly in that state, you're going to probably be storing fat and it's really hard to lose fat. And you're also likely going to be breaking down muscle because cortisol is catabolic.
OK, next, I want to get into kind of some of the things that happen when we're not managing our stress. And a lot of times it just comes down to fatigue. We're just constantly dealing with information and we're trying to make the right decisions. And decisions are kind of finite. If we start doing too much, there's a fatigue. And as a result, we might make poor choices. We might decide I've had a tough day at work. I'm going to skip my workout. Or even worse, I had a tough day at work, I think I'm going to drink a bottle or two of wine and maybe someone takes up smoking again to manage their stress. So you see that this whole cycle of not managing your stress can lead you down a very dark path. That is, again, in each of those cases, communicating to your body. All is not good and we need to fight and we need to flight. And all those things are happening inside your body as expressed by your hormones. And then your actions.
And so the final one is movement, and this one, I saved it for last, but I don't want you to think that this is the most important thing, because the reality of it is you have to start with nutrition and then focus on your sleep and then focus on your stress. And movement is something that you blend into your life as you go.
It's great to start. Most people will start a weight loss program and they'll say, I'm going to eat very few calories and I'm going to bust my butt to try to lose this weight. The problem is you can't out exercise a bad diet. So, you know, you started out doing really, really well. You got hungry and then you you chewed into the Girl Scout cookies. And I mean, a whole pack of those is gone. And you you didn't do it and now it's time to exercise. You're not going to burn that box of Girl Scout cookies as fast as you hate them, you just can't. So you can't exercise, you can't out sleep, you can't out stress manage a bad diet. You got to get that right first.
So with the movement, this is something we want to talk about, kind of as a pretext to all the other stuff where we're trying to communicate to our hormones that it's okay to lose the weight. It's okay to use that energy for the right reasons. So as you do the exercises, recognize the type of exercise, how frequently you do it, how intensely you do it are communications to your body. So if you're lifting heavy weights, you're communicating to your body that you need more muscle, you need more strength, you need more bone density.
As such, your body actually starts producing a little bit more testosterone to aid in making those things happen. Again, exercise like just about everything else is lifestyle related, is going to be a communication strategy for your body, for you to tell your body that you want it to get stronger, you want it to go ahead and shed some of that body fat, get that growth hormone going. And that just kind of speeds the whole process up.
And then, don't don't feel like you've got to sit down and start this this massive exercise program straight away. Sometimes the simplest is easiest. And I know I started this by saying simple is not the best weight loss strategy, but sometimes with movement, I can tell you simple is actually the best. Go for a walk, go do something you enjoy, ride a bike, go hiking, do some things outside that you enjoy. And then as you get yourself more comfortable with movement as being a part of your every day, then you can start factoring in resistance, training, balance, mobility, all those different things. So you're building the body you want through the communication that came from the exercise that you did.
To sort of kind of roll this all together: Calories In, Calories Out is not wrong. The low-carb approach is not wrong. But the problem with only thinking you have those two choices is that you don't get the whole picture. They're all right at some level. But you've got to look at all of them and you've got to look at it from the perspective of this is all sitting on that complex model of hormones that even to this day, the best scientists in the world struggle to wrap their mind around how to optimize and make all those things work the way they're supposed to work. Because the human body is not simple. It is one of the most complex pieces of equipment you will ever have the ability to operate.
And we're doing it with these hormones. We're doing it with the information we feed our body and the time and day and how much and what macros they are. All of that matters. All of that's a part of it. I don't want to leave you thinking that this is just something that's outside the realm of your capacity to understand, because it's not. Any incremental improvement that you do is going to be good. Your body is going to respond. If you're not eating much whole food right now, most of your food is coming from a bag, box , jar, or can, start to change that. Go to a Farmer's Market this weekend and pick up some vegetables and meat, go to the butcher and find out ways that you can get meat at a cheaper discount, because sometimes they write off, they write down some of their higher priced, grass fed cow beef and some of their pasture chickens because they didn't sell at all. And you might have an opportunity to pick up on some of that at a discount look for a local co-op where they're selling things that are typically much cheaper because they're trying to make whole foods more accessible.
Start a process of looking for ways to improve your nutrition. And that's going to be the key to managing the hormones, looking at your macros, then looking at your calories, and then you've taken all of that math and all those layers and you've put together a formula that works for you. So, no, simple is not always the best alternative for long term weight loss, but once you know your rules, very likely those will be your rules for a long, long time.
And so learning how to eat, learning how to sleep better, learning how to reduce stress and manage stress and learning how to move should all be things that you look at each day to improve your health and fitness.
The following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – John Somsky | – Margaret Bakalian |
– Deb Scarlett | – Judy Murphy | – Melissa Ball |
– Debbie Ralston | – Leigh Tanner | – Tim Alexander |
– John Dachauer |
Thank you!
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In her book, The Energy Equation, Dr. Sarah Myhill shows us why finding the right energy balance is critical for a long, healthy life.
Transcript
Text
[00:06:38.180] – AllanThe following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – John Somsky | – Margaret Bakalian |
– Deb Scarlett | – Judy Murphy | – Melissa Ball |
– Debbie Ralston | – Leigh Tanner | – Tim Alexander |
– John Dachauer |
Thank you!
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If you struggle with failed diets and exercise programs, it might be all in your head. In his book, Mind of Weight, Dr. Ian K. Smith shares with us some great tips, tactics, and strategies to ensure we approach our health and fitness with the right mindset.
Transcript
The following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – John Somsky | – Margaret Bakalian |
– Deb Scarlett | – Judy Murphy | – Melissa Ball |
– Debbie Ralston | – Leigh Tanner | – Tim Alexander |
– John Dachauer |
Thank you!
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In your effort to lose weight over 40, it is a good idea to capture more data than just your weight (easy). But up until now, getting an accurate fix on body fat percentage was either expensive and time-consuming, or inaccurate. Today we meet Dr. Mike Fedewa and Dr. Mike Esco to discuss body fat, body fat measurement, and their new app, Made Health.
Transcript
00:01:34.740] – Allan
Raz, how are you doing this week?
The following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – John Somsky | – Margaret Bakalian |
– Deb Scarlett | – Judy Murphy | – Melissa Ball |
– Debbie Ralston | – Leigh Tanner | – Tim Alexander |
Thank you!
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In her book, Good Food Bad Diet, Abby Langer, RD explains how diet culture and the way we think about food is keeping us from losing the weight we want.
Transcript
The following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – John Somsky | – Margaret Bakalian |
– Deb Scarlett | – Judy Murphy | – Melissa Ball |
– Debbie Ralston | – Leigh Tanner | – Tim Alexander |
Thank you!
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On this episode of the 40+ Fitness Podcast, we discuss the top approaches to lose weight after 40.
Transcript
As a personal trainer, the number one question I get from clients and potential clients is why is weight loss so hard and weight gain so easy now that I'm over 40? Most people believe it has to do with their metabolic rate. And while most of us will put on extra pounds as we get into midlife, this isn't a natural decline related to aging. Muscle mass is going down, which all of the things being even should mean that we're losing weight after 40.
However, we're obviously putting on body fat faster than we're losing that muscle mass, and that's why our weight is going up. Weight loss after 40 is complicated by several factors. In this episode, I'm going to talk about all of them and some of the things that you can do to address each one so you can shed those unwanted pounds. I call them the five pillars of weight loss after 40.
But before we get into the how to of weight loss, I want to cover a few reasons why losing those excess pounds is important. Why you want to lose weight after 40? Excess body fat is bad for your liver and heart health. If you carry those extra pounds as abdominal fat, you have what we call visceral fat. This increases your risk of health issues such as non-alcoholic fatty liver disease, heart disease, type two diabetes and insulin resistance. Excess body weight is also bad for your joints, too often people stop exercising because their joints hurt, which causes even more weight gain. It's a vicious cycle.
It's hard to increase your activity level when you're in pain and actually maybe even causing more damage to that joint. So losing those excess pounds is going to be important to make sure that you're not damaging joints that would otherwise be very useful to you in the future.
Being overweight causes other issues like sleep apnea, increased estrogen levels, and increase in stress hormones. All of these make weight loss that much harder. So it's time to turn the script and get back on track.
How to lose weight after 40 to reach and maintain a healthy weight for you. First, we have to understand the five pillars to healthy weight loss, they are hormones, nutrition, sleep, stress management and movement and each of them is important in their own way to helping you lose weight after 40.
Hormones, there are over twenty-seven key hormones that affect your ability to lose weight, but for the purposes of this discussion, I'm going to stick to seven that I'll group into three buckets. There are the sex hormones. And we're going to primarily talk about estrogen and testosterone. There are hunger hormones which include leptin and ghrelin, and there are energy management, fat storage hormones which include insulin, glucagon and cortisol.
Your estrogen and testosterone levels affect your body composition and how fat is distributed on your body. Because men have more testosterone, it's easier for them to lose weight and maintain muscle mass. I know it's not fair, but it is what it is. And we have to work with what we have. So women, it is going to be a little bit more difficult for you to lose weight. But that doesn't mean it's impossible. It just means we have to work a little bit smarter.
Men are going to have an easier way of it. So if you're trying to lose weight and your husband's trying to lose weight, then your husband's going to have an easier time of it. And so if you're the guy and your wife is trying to lose weight, realize you're going to be able to lose weight faster than her. It's the testosterone that's predominantly responsible for making that happen.
Leptin and ghrelin are these signaling hormones that tell your body when you're hungry and when you're full, unfortunately, the way the standard American diet is set up and the way we tend to eat, you know, always busy at our desk, in our car on the run, really interrupts this communication.
Leptin and ghrelin need time to communicate with the body to let it know what's going on. And many times we're not giving it the time to do so. Insulin has been called the queen of weight loss hormones and for good reason with glucagon, it helps maintain your blood sugar level.
If you're pounding your body with unhealthy snacks and meals. Like fried foods, chips, ice cream, you get the picture and you're not clearing out your glycogen stores in your muscles and liver, more on that later. With aerobic exercise and resistance training, insulin has no choice but to store the excess sugar as body fat.
Cortisol is a stress hormone when you're stressed out, cortisol rises, having elevated cortisol levels causes you to have a slower metabolism and store fat in your abdominal area, visceral fat. Both of these are really, really bad. So we can see how the hormones affect our ability to either lose weight or gain weight. What do we do about it? The best thing we can do for our sex hormones is to monitor our hormone levels, eat healthy and get regular exercise.
We can deal with our hunger signaling if we improve the quality of our food, if we take smaller bites and we eat slower. This gives your brain time to process those hunger cues. It's important to get comfortable with being a little bit hungry from time to time. If you really want to lose weight, you need to be able to manage that, that ability to just say, OK, I can be a little hungry. Maybe drink a little bit of water, take a little bit of time between those meals, you don't have to be eating all the time.
The whole old mantra of “eat every three hours” is what's part of the problem. You shouldn't have to eat every three hours. If you get good at managing your energy levels and eating good high-quality foods, your body will be just fine without that extra fuel.
And we can manage our energy management fat storage hormones through some simple lifestyle changes that are within the other four pillars of health. So we're going to talk about those and how you can use the other four pillars, which you have a lot of control over going forward.
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So the next one is nutrition, why do we eat? First and foremost, we eat to stay alive. Food provides energy and building blocks that our body needs. But if that's all it was, we could take those nutrition pills that they had in the science fiction books and shows. You know, just take a pill, we got the vitamins, we got the nutrition and we're good, right? No, we also eat for enjoyment and for social connections.
So as we do these things and we eat for the social connection enjoyment, we build a relationship with food. Now, having a relationship with food is not the bad thing, but it can be. If you're emotionally eating because you're stressed, because you're upset, because you're lonely. That emotional eating is really one of the main reasons why people overeat.
Regardless of how you choose to eat, and I mean that rather you go with the high fat, the low carb, the high carb, the low fat vegan paleo Mediterranean. You can lose weight after 40 with a few simple tactics.
The first step. And the one almost every single person skips is to track what you eat in a food diary. I know it's difficult, I know it's cumbersome, I know it's not fun, but it's something that you need to do. Now, one way you can do this and make it very, very simple. With an app or notebook, put down what you ate and how many servings you had. That's it. It's pretty simple. You're not counting calories, not doing anything.
Is this how many servings did you have of what? This teaches you a key lesson on portion size and control. And now, again, I didn't say track your calories, track the grams of protein, fat, carbs. That's because those aren't what make healthy diet healthy. In general, healthy foods are what we know they are.
OK, olive oil is better for us than margarine, we know fruit is better than refined carbs. We know that alcoholic calorie drinks, I mean, drinks are just calories without much nutritional benefit. So rather than worry about the the you know, the calories and the grams of this or that, just start trying to make better food choices.
And if you're logging these things, you're going to see I had two bags of chips yesterday. I had ice cream every night last week. Those will be easy things to start knocking off, particularly if you're understanding why you're eating what you're eating, which is what you can do with a food journal. So now once you know how much you're eating, and in some cases, like I said, the why, you begin to make better choices. Now, once you start doing that over time, that now becomes who you are.
That becomes more of a lifestyle, a healthy lifestyle. Because in the end, if you don't make what you're doing sustainable, you'll stay on that weight gain yo yo dieting and you're going to basically experience what you have so far. So the core of the nutrition piece is do a food diary, track portions, track what you ate, and then you can go back and assess why you ate, what you ate, and make better choices. That's going to go a long way.
Now as you get down the road on this, maybe you do need to look at some of those other factors like calories and grams and carbs and things like that when you plateau. But initially, all you need to do is make healthier choices and know what you're putting in your mouth every day so you can make the best decisions going forward.
The second pillar is sleep, lack of sleep is kind of like this badge of honor, just stop it, OK? It's not doing any good. You're not winning anybody's hearts and minds by not sleeping. You need seven to nine hours of sleep every night. Everybody is a little different, but all of us need between seven and nine hours of sleep.
Yes, you can get by with less. Yes, some people will sleep more, but in general, everybody needs seven to nine hours. A night of good restful sleep comes from letting your body go through all of the natural sleep patterns. That's deep sleep, very deep sleep, REM sleep and light sleep. Now you hear some people talk about a fifth, another deep, a very, very deep sleep. But generally I just break it into the four. That's a little old school, but deep sleep, very deep sleep, rem sleep and light sleep.
Now, when you're dealing with sleep now, obviously for a lot of people, there are things that are outside of their control like, you know, hot flashes and night sweats or sleep apnea. But many of the things that mess up our sleep are self-inflicted. And I see this all the time. Avoid blue light. We know that. We know that watching TV, watching on a computer, being on our phone late at night is not helping our sleep. Cut out alcohol consumption prior to bedtime so that, you know, in the general sense, those are the two things that really disrupt our sleep the most and they're easy to fix.
OK, now, I'm not going to dive deep into the sleep discussion. I will link in this show notes for this episode. You can a 40plusfitnesspodcast.com/465 and I'll have links to other episodes that I've done on sleep. Obviously with 465 episodes and sleep being such an important component of health. We've covered this a few times.
Additional Podcast Episodes on Sleep
The next pillar of healthy weight loss over 40 is stress management and this was a big one for me. Excess stress and my inability to manage it was one of the major contributors to my weight management issues. Not only did stress cause me to make for poor food choices, it put me in a chronic high cortisol mode, which meant my fat distribution made me look horrible and put me at a higher risk for cardiovascular disease. So I would I would use breathing exercises, meditation and weight training. You know, there's nothing like throwing around some heavy weights to help manage stress.
But even this wasn't enough. And I made a pretty big, drastic choice and I opted out of the rat race. I dropped out of corporate when I got laid off and I just didn't go back. Now, I know that's not possible for most people, you know, but for us, our kids were on their own. You know, they're out of, past college. Tammy was on board with this. So I made a self-love based decision to choose myself over money. And security.
Now, three years later, I'm more sure than ever that I made the right decision, so stress management is a key thing and there are things you can do to manage stress in the moment. But the best tactic I have found by far is to just jettison it. So if you've got bad relationships, as hard as it is jettison it. If you've got a bad job, change jobs if it can help but jettison it.
That's the easiest and best solution, not maybe the easiest. I take that back, but you get the idea. Now again stress management is kind of a deep topic. We've talked about this a few times on the podcast, so I'm going to link to some stress management episodes in the show. Notes you can go to 40plusfitnesspodcast.com/465. And I'll have some stress management links there. We've done quite a few shows on that as I was going through my stressful years.
The next pillar, a final pillar of weight loss after 40 is movement. Now you might have thought, OK, I'm his personal trainer. Why is movement last? And no, I didn't save the best for last. Only a small percentage of people listen to the end of this podcast. So if you're still with me, I do want to thank you. You have a very special place in my heart. So one, you know, most people are going to get the big thing, which is the understanding hormones and the nutrition. Beyond that, then sleep and stress management and then finally this this movement thing.
Now, I'm going to tell you straight out that there are four absolutes when it comes to exercise, training or movement, whatever you want to call it. I know a lot of people get put off by the term exercise or training or movement. You know, it is what it is. We have to train. We have to do something for our bodies. Now that the must, the very you must…You must strength train. You must do strength training to ensure you avoid that muscle loss we talked about earlier.
And osteoporosis strengthening the loss you're going to loss of bone density. Strength and bone density are critical for maintaining independence as we age. Strength training is a non-negotiable. You must be strength training period. You should do some form of aerobic activity for your cardiovascular health and endurance and stamina. In order to keep up and keep doing the things you love to do, you have to maintain the stamina required to do it.
If you want to keep up with your grandkids at the zoo or keep running or keep swimming or playing tennis or all the other things that you like to enjoy doing. You have to start training yourself a little bit harder, you have to push a little bit harder than just doing the thing to maintain that stamina to be able to do it on a regular basis. OK, so have some training in mind that pushes you cardiovascular so that you have the stamina, endurance to do the things you love. And then movement is life. If you're not moving your body, then you're slowly letting your body go.
OK, so walk, dance, play, make movement a part of who you are. It's not just about burning calories. It will burn calories. It will improve your sleep, it will help you manage stress and it will also help improve your hormone balance. So it does a lot for us, but it's really about how our body was designed. It was designed to move OK.
And then I guess the fourth absolute in this whole list thing is you have to enjoy what you're doing, but you don't always have to do just what you enjoy. And I know that's kind of sounds backwards, but, you know, if you start strength training and you start seeing yourself get stronger, you're going to start enjoying strength training.
I know that sounds weird, but you will if you don't enjoy running initially or walking at a pace and getting yourself winded, eventually you will. I promise that those are just natural things. Our bodies love to move. And so initially you may have to push yourself to do some things you don't enjoy.
For example, if I want to be in the aerobic capacity, the stamina to be able to play sand volleyball, I'm going to have to work on my cardiovascular. I'm going to have to do some things to keep my legs strong and keep them with the stamina they need to keep up with what I would want to do.
I'm going to have to do some training, which might not be exactly the thing I love doing, like running sprints in the sand. But I'm doing that so that I can enjoy more volleyball. I can play longer, I can have more fun. So make make movement, not just your life, make it fun, but do the things that allow you to keep making it fun.
If you allow yourself to go down, it's much harder to climb back up. And if you get yourself up, it's much easier to stay there. So do some training every day. It doesn't have to be hard training, but have a program so you can define fitness on your own terms now.
Everybody wants to blame our sedentary lifestyles for this obesity crisis we're going through right now, unfortunately, move more and eat less doesn't work. So I want you to look back at these five pillars of weight loss after 40, that's hormones, nutrition, sleep, stress management and movement. The cool thing of this is we have control over all five of them. We just have to apply patience, persistence and progression.
Now, I'm here for you, if you need any help with this, you want to learn a little bit more, you can email me at allan@40plusfitnesspodcast.com or you can book a discovery call at 40plusfitnesspodcast.com/discovery.
It's a no sale call, it's a 15-minute call. We get on, we start talking about what your goals are and we address each of these five pillars of health and how you can modify your lifestyle to make sure that you're losing weight after 40.
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