How to Increase Metabolism After 40

Ageing gracefully comes with its own set of challenges, and one of the most common is our slowing metabolism. As we get older, this can be particularly frustrating, since it becomes harder to maintain a healthy weight and energy levels. So, if you're scratching your noggin wondering how to increase your metabolism after 40, you're not alone! But don't worry, we're in this together, and we’ve got some fantastic tips to help you kick that metabolism into high gear, from exercise activities and sleep habits, to eating practices.

Metabolism involves a series of chemical reactions that help sustain life, including converting food eaten to energy, circulating blood, and repairing cells. The rate at which your body burns calories at rest is known as the basal metabolic rate (BMR), and it accounts for about 50% to 80% of your total energy expenditure. Factors such as age, gender, body composition, and physical activity levels influence your metabolism.

Breaking Down The Science

Alright, let's break it down in simple terms. Your metabolism is like your body's personal chef and energy manager rolled into one. 

It takes the food you eat and turns it into fuel for everything from breathing to running after the kids (or grandkids!). As we hit our fabulous 40s and beyond, this process can slow down a bit. But hey, who says we can't teach you some new tricks?

Several factors contribute to a slower metabolism as we age:

• Muscle Loss: Starting around age 30, we lose about 3% to 8% of muscle mass per decade, and this rate increases even more after 60. This can lower your metabolic rate since muscle burns more calories than fat.
• Hormonal Rollercoaster: Perimenopause and menopause can throw our hormones for a loop, which can lead to some unwanted weight gain and a slower metabolism.
• Reduced Physical Activity: Let's face it, between work, family, and trying to have a social life, finding time for exercise can feel like mission impossible.

But don't fret! We've got some tricks up our sleeves to get that metabolism humming again.

Wondering how to speed up your metabolism with exercise? We've got you!

It's time to channel your inner Wonder Woman! Resistance training is like a secret weapon for your metabolism. Resistance and strength training help build and maintain muscle mass, which is fantastic for boosting metabolism and burning calories even when you're not working out. Why? Muscle tissue burns more calories than fat tissue, even at rest!

Tips for Resistance Training:

• Aim for at least two to three sessions per week.
• Focus on compound exercises like squats, deadlifts, and bench presses that work for multiple muscle groups.
• Start small and build up. We're not trying to become bodybuilders overnight!

Fun Ways to Get Started:

• Join a local women's fitness class — it's a great way to meet new friends too!
• Try bodyweight exercises at home while watching your favourite show.
• Grab some dumbbells and follow along with online workout videos.

HIIT is like giving your metabolism a big ol' wake-up call. It's all about short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This type of workout can significantly increase your metabolic rate, even after you've finished exercising.

And the best part? You can do it in less time than it takes to watch an episode of your favourite show!

Sample HIIT Workout:

• Warm-up: 5 minutes of light jogging or brisk walking.
• Interval: 1 minute of sprinting followed by 2 minutes of walking. Repeat for 15-20 minutes.
• Cool down: 5 minutes of stretching or slow walking.

Cardiovascular exercises like running, cycling, and swimming are excellent for burning calories and improving overall fitness. Plus, they can be really fun!

Enjoyable Cardio Ideas:

• Go for a bike ride with friends or family.
• Join a dance class — salsa, anyone?
• Try water aerobics for a low-impact but effective workout.

Tips for Aerobic Exercise:

• Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity per week.
• Mix up your routine to keep it interesting and challenging.

Ladies, we can't stress this enough — beauty sleep isn't just for beauty! Getting enough shut-eye is crucial for keeping your metabolism in check.

Lack of sleep can lead to hormonal imbalances that affect hunger and appetite, making it harder to maintain a healthy weight. Studies have shown that sleep deprivation can decrease metabolic rate and increase the risk of weight gain.

Tips for Better Sleep

• Stick to a Schedule: Try to go to bed and wake up at a similar time every day. Your body will thank you!
• Create a Relaxing Bedtime Routine: Maybe a warm bath, some light reading, or a bit of meditation. Find what helps you unwind.
• Ditch the Screens: We know it's tricky, but try to avoid those phones and tablets at least an hour before bed. They can mess with your sleep cycle.
• Make Your Bedroom a Sleep Haven: Keep it cool, dark, and quiet. Think of it as your personal relaxation retreat!

Here's how to increase your metabolism through your diet:

Protein is like a superhero for your metabolism. It helps build and repair muscle, and it has a higher thermic effect compared to fats and carbs. This means that your body burns more calories digesting protein — how cool is that?

Tasty Protein-Rich Foods:

• Lean meats like chicken and turkey
• Fish (salmon is a great choice!)
• Eggs 
• Dairy products like Greek yoghurt and cottage cheese
• Beans, lentils, or tofu for our veggie-loving friends

We mean it when we say water is life! Staying hydrated can play a huge role in keeping your metabolism running smoothly. Plus, it can help you feel fuller and more energised.

Fun Ways to Stay Hydrated:

• Infuse your water with fruits like lemon, strawberries, or cucumber for a tasty twist.
• Try herbal teas — hot or iced! 

Hydration Tips:

• Aim to drink at least 8 cups (2 litres) of water per day.
• Drink a glass of water before each meal to help control appetite
• Eat water-rich foods like watermelon, cucumbers, and tomatoes.

Eating smaller meals more frequently throughout the day can help keep your metabolism active. This approach prevents large spikes and drops in blood sugar levels, which can negatively impact metabolism.

Meal Timing Tips:

• Try to eat every 3-4 hours.
• Include a mix of protein, healthy fats, and complex carbohydrates in each meal.
• Avoid skipping meals, as this can slow down your metabolism.

Certain foods can give your metabolism a little extra kick due to their thermogenic properties or nutrient content.

Metabolism-Friendly Foods to Try:

• Green Tea: Contains antioxidants like EGCG that can increase metabolic rate.
• Spices: Ingredients like cayenne pepper and ginger can temporarily boost metabolism.
• Whole Grains: Foods like oats and brown rice require more energy to digest, increasing calorie burn.

Stress can be a real party pooper when it comes to your metabolism. When we're stressed, our bodies produce more cortisol, which can lead to increased appetite and fat storage, especially around the tummy area.

Ways to De-Stress

• Mindfulness and Meditation: Take a few minutes each day to just breathe and be present. It's like a mini-vacation for your mind!
• Get Moving: Exercise is a great stress-buster. Even a quick dance party in your living room can help!
• Hobbies and Relaxation: Whether it's gardening, painting, or knitting, doing something you enjoy can really help melt that stress away.

Now, let's chat about a secret weapon in your metabolism-boosting arsenal — The Lady Shake BOOST!

Why You'll Love Our BOOST Supplement

• Energy Kick Without the Crash: Say goodbye to those afternoon slumps! BOOST revs up your energy levels without the post-high crashes. It's perfect for powering through your day.
• Metabolism Magician: With ingredients like InnoSlim®, BOOST is designed to turn your body into a fat-burning machine. Hello, weight loss goals!
• Focus Sharpener: Need to stay on top of your game? BOOST helps sharpen your focus, so you can tackle whatever life throws at you.
• Hydration Helper: Struggling to drink enough water? BOOST makes staying hydrated a breeze and tastes great too!

How to Make BOOST Part of Your Day

• Breakfast on the Go: Accompany your morning shake with BOOST to start your day off strong. 
• Pre-Workout Wonder: About to hit the gym? Have a BOOST to power up your workout.
• Afternoon Pick-Me-Up: Feeling that 3 pm slump? BOOST to the rescue!

It's time to breathe a sigh of relief — now you know how to increase metabolism after 40! It's all about finding what works for you and having fun along the way. Mix up your exercise routine, get some quality shut-eye, eat well, and don't forget to take time for yourself. And with The Lady Shake and BOOST in your corner, you've got an extra helping hand along the way.

So let's rev up those engines and show the world what women over 40 can do! Here's to feeling energised, healthy, and absolutely amazing. You've got this, and we're all cheering you on!