It’s common for women entering midlife to feel like they’re not doing anything different but are suddenly gaining weight — especially around their midsection aka belly fat. And often that feeling that “nothing’s changed” leads many women to blame their metabolism, hormones, or aging. Then, they’re left wondering how to get fit over 40.
But while it’s true that aging and midlife hormones do add additional challenges (like more work/life stress) and perimenopausal symptoms (poor sleep, low energy, brain fog, etc.) that make healthy habits harder to do consistently, those things don’t actually prevent you from losing weight.
In reality, it’s the poor eating habits and more sedentary lifestyles that have gradually caught up to us in our 40s that make it feel like we’re packing on the pounds. So by the time we really feel it happening, it may feel abrupt, but it’s actually the compounding effects of decades of subpar nutrition and exercise habits.
In this episode, I talk to Kim Schlag, a personal trainer and nutrition coach who specializes in midlife health and fitness. We debunk common myths about exercise and nutrition and discuss the challenges women over 40 face and the impact those factors have on body composition, body image, and health markers.
Whether you’re pre-, peri- or post-menopausal, this episode will help you take a more holistic approach to health that includes understanding your body, addressing menopause symptoms, and making informed choices about nutrition and exercise. Trust me, you’ll walk away with actionable items that will show you how to get fit over 40.
Episode 143 Highlights With Kim Schlag:
- Many women over 40 have misconceptions about their nutritional needs.
- Diet culture has led to a misunderstanding of food and fitness.
- Weight loss strategies should focus on sustainable habits, not quick fixes.
- Understanding basic nutrition is crucial.
- Women often underestimate their caloric needs as they age.
- Protein intake is essential for maintaining muscle mass.
- Mindset plays a significant role in achieving health goals.
- There is no one-size-fits-all approach to meal patterns.
- Education and behavior change are necessary for lasting results. Start with a baseline of your current movement.
- Exercise should enhance quality of life, not just be a way to burn calories.
- Strength training is crucial for long-term health and confidence.
- Women often underestimate their strength and capabilities.
- Menopause symptoms can be managed with proper support.
- It’s important to track both movement and nutrition for awareness.
- Variety in exercise can enhance overall fitness and enjoyment.
- Don’t accept age-related changes as unchangeable facts.
- Advocating for oneself in healthcare is essential.
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What topics would you like to see us cover in upcoming episodes? —Alison
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