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The #1 Secret to Increase Your Metabolism · My Sexy Menopause Body

• 0:04
  SPEAKER_00: Welcome to MySexy Menopause Body, where we're flipping the script on what it means to feel strong, sexy, and empowered in midlife and health.
• 0:16
  SPEAKER_00: Join your host, Kim Nicholson, and she gets real about the changes we face: body, mind, and spirit, and why this phase of life is an opportunity to redefine what sexy means on your terms.
• 0:32
  SPEAKER_00: This is a space for honest conversations, expert advice, and stories from women just like you.
• 0:39
  SPEAKER_00: Okay, let's go.
• 0:49
  SPEAKER_01: Hey there and welcome to this episode of My Sexy Menopause Body.
• 0:55
  SPEAKER_01: I'm Kim Nicholson, and today we are going to tackle something that I hear from women all the time.
• 1:02
  SPEAKER_01: It's probably one of the top five complaints that I have with my uh clients.
• 1:08
  SPEAKER_01: It is, why is it so hard for me to lose weight after 50?
• 1:12
  SPEAKER_01: And also why does my metabolism feel like it just stopped?
• 1:16
  SPEAKER_01: And I've also heard this.
• 1:18
  SPEAKER_01: Why am I doing the same things I did in my 30s, but at this time nothing is working?
• 1:25
  SPEAKER_01: But I'm doing the same things.
• 1:26
  SPEAKER_01: I'm still working out, I'm still eating right, but I'm not losing weight.
• 1:31
  SPEAKER_01: Well, I hear you.
• 1:33
  SPEAKER_01: I've been there too, and I know it's frustrating, and I have good news.
• 1:38
  SPEAKER_01: This isn't something or anything about eating less or punishing yourself with workouts that just drain your energy.
• 1:46
  SPEAKER_01: The answer is actually quite simple.
• 1:50
  SPEAKER_01: It's protein strength and fueling your body like it deserves.
• 1:56
  SPEAKER_01: So so, all right, here we go.
• 1:58
  SPEAKER_01: So here's what I have for you today.
• 2:00
  SPEAKER_01: So, first of all, we're gonna talk about why protein is the metabolism booster that you're missing.
• 2:06
  SPEAKER_01: And the biggest mistake women over 50 make when they're trying to lose weight, the simple changes you can make today, starting right now, that will transform your energy, your hormones, and your metabolism.
• 2:20
  SPEAKER_01: And guess what?
• 2:21
  SPEAKER_01: Without starving yourself.
• 2:23
  SPEAKER_01: So grab your journal because, like always, this is an interactive um uh session podcast, and I want to make sure you take some notes and of course also leave me some feedback on today's episode.
• 2:36
  SPEAKER_01: So, all right, let's jump right into it.
• 2:39
  SPEAKER_01: The problem is your metabolism didn't break at all.
• 2:44
  SPEAKER_01: Okay, so it's not your metabolism.
• 2:47
  SPEAKER_01: What the problem is, is that it's underfed.
• 2:50
  SPEAKER_01: Yes, let's talk about the lie we've been told for decades.
• 2:54
  SPEAKER_01: To lose weight, you need to eat less.
• 2:56
  SPEAKER_01: Well, nope, no longer true.
• 3:00
  SPEAKER_01: We may have believed it at one time, but it is not something that we want to promote or to do.
• 3:06
  SPEAKER_01: Here's the reality: your body needs fuel, and as you age, your metabolism isn't slowing down because of some mysterious inevitable force.
• 3:16
  SPEAKER_01: It's slowing down because guess what?
• 3:18
  SPEAKER_01: Your muscle mass is decreasing.
• 3:22
  SPEAKER_01: Yep, your muscle mass is decreasing, and that muscle, well, that's what keeps your metabolism active.
• 3:30
  SPEAKER_01: So here's a fact check women start losing muscle mass around the age of 30.
• 3:36
  SPEAKER_01: Yes, 30.
• 3:39
  SPEAKER_01: And by menopause, this loss can accelerate if we're not intentional about preventing it.
• 3:47
  SPEAKER_01: So less muscle in our body means a slower metabolism, which means less strength, and you guessed it, more difficulty keeping weight off.
• 3:59
  SPEAKER_01: So, ladies, the question isn't how can I eat less?
• 4:05
  SPEAKER_01: The real question is how can I fuel my body to work better?
• 4:11
  SPEAKER_01: Well, the answer or the fix is protein plus strength training equals a metabolic reset for your body.
• 4:21
  SPEAKER_01: That's the good news.
• 4:23
  SPEAKER_01: You can rebuild your metabolism, and here's how: here's your blueprint.
• 4:27
  SPEAKER_01: We are going to prioritize protein at every meal.
• 4:33
  SPEAKER_01: Protein isn't just for like the Jim Bros, it's for your hormonal support, it's a muscle builder, and it's your fat-burning ally.
• 4:44
  SPEAKER_01: So, how much um protein do you need?
• 4:48
  SPEAKER_01: Well, between 0.6 to 0.8 grams per pound of a body weight.
• 4:54
  SPEAKER_01: And some of your uh best sources of protein are going to be your lean meats, fish, Greek yogurt, eggs, some tofu, protein powders, and more.
• 5:09
  SPEAKER_01: And if you need a list, I do have a free downloadable list on protein uh on my website, kimdick.com.
• 5:17
  SPEAKER_01: And I will try to link it down below.
• 5:19
  SPEAKER_01: I'm not quite sure they allow me to, but I will try to link it below so you can have easy access to it.
• 5:24
  SPEAKER_01: All right, so let's get back.
• 5:26
  SPEAKER_01: So, why does all this work?
• 5:28
  SPEAKER_01: See, the protein will help keep you full, it also stabilizes your blood sugar and it prevents muscle loss, which is the number one reason metabolism slows down after 50.
• 5:40
  SPEAKER_01: So I have a question for you.
• 5:42
  SPEAKER_01: Do you feel satisfied after meals?
• 5:45
  SPEAKER_01: Or are you constantly, you know, kind of craving something?
• 5:49
  SPEAKER_01: Because if you are craving something, protein could be, and I'm emphasizing could be the missing piece.
• 5:59
  SPEAKER_01: All right, step number two, we're going to increase your strength training.
• 6:03
  SPEAKER_01: Your strength training, by all means, is your metabolism's best friend.
• 6:08
  SPEAKER_01: So listen, I love a good walk, but if you're not lifting weights, you're leaving the strength and metabolism on the table.
• 6:17
  SPEAKER_01: So, because this is what happens to your body, muscle burns calories, even at a resting heart rate.
• 6:25
  SPEAKER_01: Strength training also reverses bone loss.
• 6:29
  SPEAKER_01: And third, it improves your insulin sensitivity.
• 6:33
  SPEAKER_01: You know, here's an example.
• 6:35
  SPEAKER_01: It helps prevent belly fat.
• 6:38
  SPEAKER_01: It's true.
• 6:39
  SPEAKER_01: It's amazing when you start focusing on protein and strength training, what how your body will adapt.
• 6:46
  SPEAKER_01: So here's how I want you to start.
• 6:48
  SPEAKER_01: So if you're just a beginner and you never picked up a weight ever, or at least in the last 10 years, you know, for sure always get your primary care physician's approval before starting anything.
• 6:59
  SPEAKER_01: And if you've got bad knees, bad hips, bad back, you know, you want to make sure that you're using modified versions of strength training.
• 7:07
  SPEAKER_01: And I do have a strength training guide on kimnik.com, but you can also find many, many, many on YouTube as well as I'm sure you can find some on TikTok, but just make sure they're from a credible source.
• 7:20
  SPEAKER_01: Um, I am accredited through a national uh accreditation for uh coaching, and so you want to make sure that you're looking for somebody who's just not like the next door neighbor who's a you know social influencer and just up there, you know, going crazy with some of the strength training.
• 7:37
  SPEAKER_01: So you want to make sure you get somebody who actually has gone through the educational process of of um strength training and cardiovascular training.
• 7:47
  SPEAKER_01: Okay, so here's how to start.
• 7:48
  SPEAKER_01: So if you're a beginner, you're going to start two to three times a week using just body weight exercises.
• 7:56
  SPEAKER_01: What are body weight exercises well like?
• 7:58
  SPEAKER_01: Push-ups.
• 7:59
  SPEAKER_01: And you don't have to do the full blown-out push-up.
• 8:02
  SPEAKER_01: You can do a modified wall push-up.
• 8:03
  SPEAKER_01: You can do on you can do a push-up on your knees.
• 8:06
  SPEAKER_01: Again, I've got a list of these on my site.
• 8:09
  SPEAKER_01: And you know, please feel free to go ahead and take them.
• 8:12
  SPEAKER_01: They're uh free from going to my site if you go into my VIP section.
• 8:16
  SPEAKER_01: Now, if you're an intermediate um person, if you feel like you've you've you're knowledgeable on weights, it's just been a couple years, maybe or a year that you haven't really, you know, had a strength training regimen, add weights or resistant bands at this time.
• 8:31
  SPEAKER_01: And again, you want to start off slowly, excuse me, two to three times a week.
• 8:36
  SPEAKER_01: Um, but this time use weights or resistant bands.
• 8:39
  SPEAKER_01: Now, if you're advanced, challenge yourself with heavier weights and progressive overload.
• 8:44
  SPEAKER_01: So you want to make sure that you're challenging your muscles, and as you gain more strength, you will need to challenge your muscles.
• 8:52
  SPEAKER_01: But I have a question for you.
• 8:54
  SPEAKER_01: So, when's the last time you lifted something heavier than a grocery bag?
• 9:00
  SPEAKER_01: So, could adding strength training actually shift how you feel in your body?
• 9:05
  SPEAKER_01: It absolutely can.
• 9:06
  SPEAKER_01: But think about that.
• 9:07
  SPEAKER_01: You know, I want to live till I'm, you know, a hundred years old and I want to be able to carry my own groceries or pick up grandchildren.
• 9:13
  SPEAKER_01: You know, I need that strength.
• 9:15
  SPEAKER_01: I want that strength, and I want to keep my metabolism strong.
• 9:19
  SPEAKER_01: All right, the next thing we're gonna do is fix your protein timing.
• 9:23
  SPEAKER_01: Excuse me.
• 9:24
  SPEAKER_01: All right, it's not just what you eat, but also when you eat it.
• 9:29
  SPEAKER_01: So in the morning, break your overnight fast with at least 25 to 30 grams of protein.
• 9:36
  SPEAKER_01: This will help set up your metabolism for the entire day.
• 9:41
  SPEAKER_01: Excuse me.
• 9:43
  SPEAKER_01: Things like uh smoothies.
• 9:46
  SPEAKER_01: I add a lot of uh whey protein or pea protein to my smoothies, Greek yogurt.
• 9:52
  SPEAKER_01: I'll add a handful of spinach, blueberries, bananas.
• 9:55
  SPEAKER_01: I have a whole list of them again on my site.
• 9:58
  SPEAKER_01: Um, and I actually have a book that I, gosh, I came out before smoothies were even cool.
• 10:03
  SPEAKER_01: I think it came out in 2006, um, how to become a smoothie alchemist.
• 10:08
  SPEAKER_01: Because I love kind of being a mad scientist in the kitchen with my smoothies.
• 10:13
  SPEAKER_01: Um, but it's a great way of adding protein to your breakfast in the morning.
• 10:19
  SPEAKER_01: Then after your workout, a post-workout, this is when your muscles are craving protein for repair.
• 10:26
  SPEAKER_01: So at that time, fuel them properly.
• 10:29
  SPEAKER_01: So whenever you schedule your workout, your strength training workout, I want you to add a protein to your very next meal.
• 10:37
  SPEAKER_01: And for evening, for your dinners, just don't skip dinner or don't go, you know, carb heavy before bed.
• 10:45
  SPEAKER_01: Try a balance of protein plus fiber plus healthy fats.
• 10:49
  SPEAKER_01: This will help stabilize your blood sugar overnight.
• 10:53
  SPEAKER_01: So I have an action step for you.
• 10:55
  SPEAKER_01: I want you to track your protein for a day, be sure that you're getting enough.
• 10:58
  SPEAKER_01: And if you're not, where can you add that extra serving of protein?
• 11:03
  SPEAKER_01: So I want to tell you about a client of mine that I um that came to me about, I guess about two years ago.
• 11:09
  SPEAKER_01: Her name is Lisa, and she came to me just completely exhausted.
• 11:14
  SPEAKER_01: She was uh eating about 1200 calories a day.
• 11:17
  SPEAKER_01: She's walking, gosh, I think it was five to six miles, and yet she was still gaining weight.
• 11:24
  SPEAKER_01: She was 52 years old and still gaining weight with that, 1200 calories a day and walking five miles.
• 11:31
  SPEAKER_01: All right, that's incredible.
• 11:33
  SPEAKER_01: So, what's the first thing you think we did?
• 11:35
  SPEAKER_01: We added protein, of course, and this is what I'm trying to tell you too.
• 11:38
  SPEAKER_01: And the second thing I did, strength training.
• 11:41
  SPEAKER_01: At first, she was, you know, kind of skeptical.
• 11:44
  SPEAKER_01: She was like, you know, won't eating more make me gain more weight?
• 11:48
  SPEAKER_01: She she asked, like most people do.
• 11:51
  SPEAKER_01: Well, my answer was nope.
• 11:54
  SPEAKER_01: Within a month, believe it or not, her energy was back.
• 11:58
  SPEAKER_01: Within three months, she felt stronger.
• 12:02
  SPEAKER_01: And six months later, well, guess what?
• 12:05
  SPEAKER_01: She had actually lost the inches without depriving herself.
• 12:10
  SPEAKER_01: So this isn't about dieting.
• 12:13
  SPEAKER_01: Think of it, think of it as about fueling your body.
• 12:17
  SPEAKER_01: So, another question for you.
• 12:20
  SPEAKER_01: Sit with this one for a while.
• 12:22
  SPEAKER_01: What would change in your life if you had more energy?
• 12:27
  SPEAKER_01: How about more confidence and even more strength in your life?
• 12:30
  SPEAKER_01: Wouldn't that be incredible?
• 12:33
  SPEAKER_01: Well, here's my takeaway, because you know I love takeaways after a podcast because I want to make sure that these are, you know, interactive and that I give you something to take home with you or to take on with you.
• 12:46
  SPEAKER_01: So, a couple things I want you to remember is number one, protein is essential.
• 12:52
  SPEAKER_01: Aim for about 25 to 30 grams per meal.
• 12:57
  SPEAKER_01: Second thing I want you to remember is strength training is a non-negotiable.
• 13:02
  SPEAKER_01: Your metabolism needs muscle.
• 13:06
  SPEAKER_01: And the third thing I want you to take away is to eat in a way that supports your hormones, such as protein, fiber, and healthy fats.
• 13:16
  SPEAKER_01: We will be talking about this in a future episode, but I really would love to see you and hear you say that you're ditching the processed junk.
• 13:27
  SPEAKER_01: These things will make a huge difference.
• 13:29
  SPEAKER_01: So I know today was a lot of information, but here's where you start.
• 13:34
  SPEAKER_01: Again, number one, I just want you to look at your meals.
• 13:37
  SPEAKER_01: Are you getting enough protein?
• 13:39
  SPEAKER_01: If not, where can you add more?
• 13:42
  SPEAKER_01: Okay, I've given you some good ideas, and there's more ideas on my site, more website.
• 13:46
  SPEAKER_01: Second thing, move your body in ways that build strength.
• 13:50
  SPEAKER_01: Start, you can start small, just add two strength training workouts a week.
• 13:55
  SPEAKER_01: But make sure you get all major muscles in that group.
• 13:58
  SPEAKER_01: Yeah, I don't want you to just do like a set of 10, you know, bicep curls and be, you know, call it a day.
• 14:04
  SPEAKER_01: Uh, it needs to be a productive strength training session.
• 14:09
  SPEAKER_01: So again, go to my website, you'll get some workouts there for free, and you can see the ones that are recommended to for strength training, especially for women over 50.
• 14:19
  SPEAKER_01: Um, that'll make a big difference.
• 14:21
  SPEAKER_01: And then the third thing, I want you to download my protein-powered strength guide.
• 14:27
  SPEAKER_01: Uh, I will try to put the link in the show notes below, but if not, again, they will be on my site and you can grab them there.
• 14:34
  SPEAKER_01: Um, and for easy high-protein meals and workout, they're all included.
• 14:39
  SPEAKER_01: It's kind of like a great mixture, a great balance of protein and strength, strength training.
• 14:45
  SPEAKER_01: All right.
• 14:46
  SPEAKER_01: Thank you for joining me today.
• 14:48
  SPEAKER_01: I really appreciate and love each one of you.
• 14:51
  SPEAKER_01: So if this episode resonated with you, here's what I want you to do: subscribe, leave a review for me, and share this episode with a friend who needs it.
• 15:02
  SPEAKER_01: Because here's the truth: this is your time.
• 15:06
  SPEAKER_01: You are not stuck in some slowing metabolism, you are not trapped in that body that's working against you.
• 15:14
  SPEAKER_01: You are strong, you are capable, and you with the right tools can thrive.
• 15:22
  SPEAKER_01: So until next time, keep lifting, keep fueling, and keep redefining what sexy means to you.
• 15:36
  SPEAKER_00: Thanks for being here with us on my sexy menopause body.
• 15:41
  SPEAKER_00: Remember, this is your journey, your chance to own your body, mind, and spirit.
• 15:47
  SPEAKER_00: And define sexy on your terms.
• 15:50
  SPEAKER_00: If today's episode resonated with you, subscribe, leave a review, and share it with others.
• 15:56
  SPEAKER_00: Let's keep building this conversation and this community together.
• 16:01
  SPEAKER_00: Until next time, take care of yourself and keep showing up.