Are you feeling the weight of stress and struggling to stay fit as you age? As we step into our 40s and beyond, maintaining a lean and healthy body becomes more complex. Despite societal pressures and biological changes, retaining vitality and fitness through managed stress, balanced nutrition, sleep, and tailored workouts is possible.
In this episode, I discuss how chronic stress can impact your well-being and share practical advice on maintaining a lean and healthy body after 40. Drawing from my personal experiences and insights from coaching over 5,000 women, I'm giving actionable tips to help you confidently navigate these changes and pressures.
In this episode, we cover:
- The impact of chronic stress on sleep, hunger hormones, and physical activity
- Effective methods for managing stress, including yoga, meditation apps, and Peloton meditation classes
- The crucial role of monitoring caloric intake and practicing portion control
- Why even healthy foods can contribute to weight gain if consumed in excess
- The significance of non-exercise activity thermogenesis (NEAT) in daily calorie burn
- Combatting a sedentary lifestyle to prevent weight gain as you age
- The importance of incorporating fiber-rich foods to aid digestion and stabilize blood sugar
- Prioritizing protein intake to maintain muscle mass and promote satiety
- Emphasizing strength training over cardio for muscle and bone health
- Strategies for improving sleep quality and managing stress effectively
- Discussing pelvic floor health and how it relates to aging and hormonal changes
Staying fit and lean after 40 doesn't have to be daunting. By prioritizing protein, embracing strength training, improving sleep, managing stress, and boosting daily activity, you can take control of your health and well-being. It's time to embrace your current stage of life with confidence and proactive health steps. Remember, taking action now sets the foundation for long-term wellness.
You're paying for your kids to go to college, but then you're not gonna be able to enjoy that because you're gonna be frail and falling apart because you haven't taken care of your body.
What adjustments have you made in your fitness routine to adapt to aging? Join me on the 'Grams and share. with me!
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
This episode is brought to you in partnership with Leah Bryant Co.
The unedited podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Hello, hello there, fam! Welcome to another episode of the Unfiltered Fit Life Podcast. I'm Nathalia Melo, your host.
Today, we’re diving into a hot topic: how to get and stay lean after 40. For a long time, I thought this conversation was a bit of an excuse—until I got there myself.
This isn’t about using age or hormonal changes as a scapegoat to stop trying. If you’re ready to stay lean and feel great in your 40s, 50s, 60s, and beyond, this episode is for you. Today, I’ll share seven tips for getting and staying lean after 40, based on personal experience and insights from working with over 5,000 women.
Setting the Stage: The Impact of Age and Hormones
As we age, our bodies go through changes, and one key factor is the loss of lean muscle mass—a process called sarcopenia. This begins in your 30s or 40s and accelerates with age, especially after menopause due to the decline in estrogen.
Here’s a quick overview of key muscle mass milestones:
- 30s to 40s: Muscle mass starts to decline by 3–5% per decade, especially for inactive women.
- 50s to 60s: The rate of muscle loss accelerates, often due to hormonal changes.
- 60s and beyond: Muscle loss becomes more pronounced without strength training.
Maintaining muscle isn’t just about aesthetics; it’s about quality of life—like the ability to get up, play with kids or grandkids, and stay independent as you age.
The Seven Tips to Getting and Staying Lean After 40
1. Prioritize Protein With Every Meal
Protein supports muscle maintenance, satiety, and hunger regulation. As we age, we need more protein to preserve lean mass. Aiming for 1.5 to 2 grams of protein per kilogram of body weight is ideal. For those new to higher protein diets, start gradually and work your way up.
2. Focus on Strength Training
Strength training is crucial to counteract muscle loss, especially as we age. While cardio is great for cardiovascular health, prioritize 2–3 strength training sessions per week, focusing on compound movements like squats and deadlifts.
If you’re unsure where to start, consider working with a professional experienced in training women during perimenopause and menopause to maximize your efforts.
3. Prioritize Quality Sleep
Sleep is essential for recovery, hormonal balance, and appetite regulation. Poor sleep increases cravings, lethargy, and stress. If you struggle with sleep, try improving your bedtime routine by:
- Avoiding screens 30–60 minutes before bed.
- Creating a wind-down routine, like having tea or meditating.
- Addressing hot flashes or other hormonal changes with active strategies.
4. Manage Stress With Mindfulness and Relaxation Techniques
Chronic stress impacts your sleep, appetite, and overall health. Consider techniques like yoga, meditation, or turning off work notifications after hours to manage stress. Start small with 5–10 minutes of mindfulness activities and build from there.
5. Keep an Eye on Caloric Intake and Adjust as Needed
Even healthy foods have calories, and overeating them can lead to a caloric surplus. Be intentional about portion sizes and monitor hunger cues. Avoid the cycle of under-eating during the week and overcompensating on weekends.
Remember, nuts and other calorie-dense foods are healthy, but they can easily lead to overconsumption.
6. Increase Daily Activity (NEAT)
Non-Exercise Activity Thermogenesis (NEAT)—calories burned through daily movement—is a game-changer. The calories you burn in a workout only account for about 5% of your daily expenditure.
Incorporate intentional movement throughout the day:
- Set a daily step goal.
- Take the stairs instead of the elevator.
- Do light chores or take short walks after meals.
7. Include Fiber-Rich Foods
Fiber supports digestion, stabilizes blood sugar, and promotes satiety. Incorporate fruits, vegetables, and whole grains into your diet. Don’t fear fruits because of their sugar content—they’re nutrient-rich and essential for gut health.
Constipation is common during menopause due to hormonal changes and weaker pelvic floor muscles, so fiber is especially important to support regularity.
Why These Tips Work
These tips aren’t just about aesthetics—they’re about setting yourself up for a healthy, active future. Muscle isn’t just for looking good; it’s functional. It supports strength, balance, and independence as you age.
Take Action: Your Next Steps
If you’ve been struggling with strategies that worked in your 20s but no longer do, it’s time to adapt to your body’s changing needs. If you’re ready for a tailored plan to achieve your goals, schedule a Power Clarity Call with me. We’ll discuss your current situation, set realistic goals, and create a strategy designed just for you.
Don’t wait until the new year to start taking care of yourself—the best time is always now. I hope you found these tips helpful and feel empowered to take action.
Until next week, chat soon! Bye-bye!
