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3 Secrets to Boost Your Metabolism and Feel Amazing · My Sexy Menopause Body

• 0:04
  SPEAKER_00: Welcome to MySexy Metaphysic, where we're flipping the script on what it means to feel strong, sexy, and empowered in mid-life and real.
• 0:19
  SPEAKER_00: She gets real about the changes we face.
• 0:22
  SPEAKER_00: Honey, mind, and spirit.
• 0:25
  SPEAKER_00: 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.
• 0:48
  SPEAKER_01: Hey there, and welcome back to my sexy menopause body.
• 0:54
  SPEAKER_01: I'm Kim Nicholson, and today we're gonna talk about one of the biggest strong struggles women over 50 face.
• 1:02
  SPEAKER_01: It's get you guessed it, losing weight and then feeling good in our bodies again.
• 1:08
  SPEAKER_01: So let's be honest here.
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  SPEAKER_01: You know, when we're in our 20s and 30s, you know, losing weight felt hard enough, but post-50 and beyond that, it's almost like downright impossible.
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  SPEAKER_01: Or at least that's the way it feels.
• 1:24
  SPEAKER_01: Sometimes you feel like your favorite jeans don't fit.
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  SPEAKER_01: Um, I don't know, cravings hit at the worst times.
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  SPEAKER_01: And it seems like no matter what you do, that scale won't budge.
• 1:37
  SPEAKER_01: Here's the thing it's not your fault.
• 1:41
  SPEAKER_01: It's not your fault.
• 1:42
  SPEAKER_01: The game changes as we age, and so therefore, the rules need to change along with it.
• 1:49
  SPEAKER_01: So, this is what we're going to talk about today.
• 1:51
  SPEAKER_01: There are three essential fixes that we need to jumpstart our metabolism and balance our hormones and you know, just ditch the deprivation mindset so we can lose weight for good without feeling like we're, I don't know, punishing ourselves.
• 2:10
  SPEAKER_01: So, all right, let's get into this.
• 2:13
  SPEAKER_01: So, one of the biggest mistakes we make after 50, and I hear this over and over again with my clients, is when the weight doesn't come off, we go straight to what?
• 2:24
  SPEAKER_01: Restriction.
• 2:26
  SPEAKER_01: You know, we eat less, we cut out carbs, we skip meals, and we punish ourselves with being, you know, with rigid and kind of unsustainable plans or goals.
• 2:38
  SPEAKER_01: But here's the truth: when you eat less, your metabolism slows down.
• 2:44
  SPEAKER_01: It's kind of like um your body goes into this survival mode.
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  SPEAKER_01: It holds on to every calorie because it thinks famine is coming.
• 2:54
  SPEAKER_01: So that deprivation mindset isn't just sus uh it's it isn't just unsustainable, it actually is working against you.
• 3:04
  SPEAKER_01: So the key to losing weight after 50 is working with your body, not against it.
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  SPEAKER_01: And that starts the understanding of how your metabolism works, and given it what your metabolism metabolism needs to thrive.
• 3:20
  SPEAKER_01: I have a question for you.
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  SPEAKER_01: You know, I always do.
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  SPEAKER_01: So have you ever found yourself stuck in the cycle of restriction and then frustration?
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  SPEAKER_01: What would it feel like to let go of that mindset and then just trust your body instead?
• 3:39
  SPEAKER_01: I love that question.
• 3:41
  SPEAKER_01: Again, pull out those journals and answer the question.
• 3:46
  SPEAKER_01: What would it feel like to let go of that mindset and just trust the process?
• 3:50
  SPEAKER_01: All right, so let's get into this, though, those three fixes to jumpstart your metabolism.
• 3:55
  SPEAKER_01: The first one I want to talk about is to fuel your fire.
• 3:59
  SPEAKER_01: I want you to eat to ignite your metabolism.
• 4:03
  SPEAKER_01: So think of your metabolism is like a fire.
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  SPEAKER_01: It's it needs fuel to burn, right?
• 4:10
  SPEAKER_01: So skipping meals or cutting calories too low is like throwing like a wet blanket over that fire.
• 4:16
  SPEAKER_01: So instead, we need to focus on eating balanced meals that include a lean protein, healthy fats, and of course, your fiber-rich carbs.
• 4:27
  SPEAKER_01: Proteins in particular is are going to be your best friend for increasing your metabolism.
• 4:33
  SPEAKER_01: Because protein, it also helps build lean muscle, which burns more calories, even at a resting heart rate.
• 4:40
  SPEAKER_01: And the other bonus with protein, it keeps you fuller longer, which helps reduce those cravings.
• 4:47
  SPEAKER_01: So here's an action step I would like you to try.
• 4:51
  SPEAKER_01: Start your day off with a high protein breakfast.
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  SPEAKER_01: All right, so I want you to think of things like uh eggs and spinach, or Greek yogurt with berries, or protein smooth smoothie, anything along that line.
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  SPEAKER_01: This kind of will jumpstart your metabolism and it sets the tone for the entire day.
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  SPEAKER_01: So I have a question for you too.
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  SPEAKER_01: Another one, of course.
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  SPEAKER_01: What's one simple change you could make to your meals this week to include more protein or more fiber?
• 5:24
  SPEAKER_01: Hmm.
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  SPEAKER_01: Could be challenging, but I've got some answers here for you.
• 5:28
  SPEAKER_01: So listen to this list here and see.
• 5:31
  SPEAKER_01: Hold on, let me pull my list here.
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  SPEAKER_01: And here are some of the suggestions that I have been making to my clients for the last several years.
• 5:38
  SPEAKER_01: Of course, in the morning, uh, you can do eggs, and of course, it can be scrambled, poached, boiled, you know, you can make an omelet, add things like spinach, tomatoes, and even, you know, sprinkle with some feta cheese.
• 5:49
  SPEAKER_01: Or, like I had mentioned earlier, Greek yogurt.
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  SPEAKER_01: I love to top them with berries and chia seeds.
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  SPEAKER_01: And just, you know, you can even drizzle some honey on top.
• 5:58
  SPEAKER_01: Gosh, I'm salivating here just thinking of this.
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  SPEAKER_01: Protein smoothie I've already mentioned.
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  SPEAKER_01: Another option is cottage cheese.
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  SPEAKER_01: And you can pair your cottage cheese with something like uh chopped pineapple or even sliced peaches.
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  SPEAKER_01: I love sliced peaches with it to start your day.
• 6:13
  SPEAKER_01: Um, also, how about smoked salmon?
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  SPEAKER_01: You know, put a uh smoked salmon on a whole grain toast or you know, add avocado slices with it.
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  SPEAKER_01: For lunch to get those protein uh to get your protein in.
• 6:25
  SPEAKER_01: How about a grilled chicken salad?
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  SPEAKER_01: You know, you just all you have to do is make some greens with grilled chicken, avocado, and some quinoa.
• 6:34
  SPEAKER_01: Make a light vinaigrette.
• 6:35
  SPEAKER_01: You can go to my website, kimdick.com, and I've got all these recipes on there for you too.
• 6:41
  SPEAKER_01: So um, you could also do a turkey wrap.
• 6:42
  SPEAKER_01: Hey, it's just right after Thanksgiving.
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  SPEAKER_01: I'm sure you've got leftover turkey.
• 6:46
  SPEAKER_01: You know, use a whole grain wrap, load it with, you know, your turkey or chicken breast, load it with spinach and maybe even hummus, and there you go.
• 6:54
  SPEAKER_01: How about lentil soup?
• 6:55
  SPEAKER_01: And you with lentil soup, you could add extra veggies and top it with, you know, a little bit of Greek yogurt on top for creaminess.
• 7:03
  SPEAKER_01: Tuna salad is also really good for lunch.
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  SPEAKER_01: You can, you know, mix your can of tuna with avocado or even Greek yogurt instead of mayonnaise.
• 7:12
  SPEAKER_01: And I know I'm a big mayonnaise lover, but you know, by substituting either avocado or Greek yogurt, it it really gives it that creamy taste that you know that mayon mayonnaise does provide.
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  SPEAKER_01: And you're a lot less less calories with that as well.
• 7:26
  SPEAKER_01: And then you can serve this uh tuna with cucumber slices or even put it in kind of a lettuce wrap.
• 7:32
  SPEAKER_01: You could do a uh a one bowl meal, like a quinoa bowl for lunch, with you throw some black beans in there, some grilled veggies, and a lot of these things I used as leftovers from the night before.
• 7:42
  SPEAKER_01: And then, of course, a little bit of uh guacamole on top of that, your quinoa bowl.
• 7:47
  SPEAKER_01: And some of the snacks, because I know snacking can be a downfall for a lot of us.
• 7:51
  SPEAKER_01: Um, keep some hard-boiled eggs in the refrigerator.
• 7:54
  SPEAKER_01: How about edamami?
• 7:55
  SPEAKER_01: I told you anytime I go to an Asian restaurant and they have edamami on the menu.
• 7:59
  SPEAKER_01: I order two, I eat one that night, and then I take it home and I have it for snacks throughout the week.
• 8:05
  SPEAKER_01: Um, also string cheese, you know, it's very easy to you know take with you, and it's very satisfying as well.
• 8:12
  SPEAKER_01: I have I make an incredible hummus, very easy to make.
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  SPEAKER_01: Again, got my rest got the recipe on my site if you want it.
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  SPEAKER_01: Um, and you can pack, you can use the uh hummus with, you know, like carrots or cucumbers and bell peppers, you know, to dip it in.
• 8:27
  SPEAKER_01: Uh, how about a really nice trail mix like nuts and seeds and a little bit of dried fruit?
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  SPEAKER_01: You know, this is a great energy boosting snack.
• 8:35
  SPEAKER_01: Um, how about some protein bars?
• 8:38
  SPEAKER_01: Now I'm going to use a bit of caution on this one because a lot of the protein bars out there have a lot of sugar.
• 8:46
  SPEAKER_01: So I want you to be careful with the, you know, take check the labels of some of the protein bars that perhaps you are accustomed to eating.
• 8:53
  SPEAKER_01: Just make sure that they're not loaded with sugar.
• 8:56
  SPEAKER_01: And for dinner, um, some dinner suggestions, um, baked salmon or grilled salmon, you know, and have a side roast of sweet potatoes or even some broccoli.
• 9:05
  SPEAKER_01: Um, how about grilled steak or even a pork tenderloin?
• 9:09
  SPEAKER_01: Um, again, pair it with a side salad and some really good roasted vegetables.
• 9:15
  SPEAKER_01: Um, tomorrow night I'm doing a shrimp stir fry, and I'm gonna be adding, you know, colorful bell peppers and some snap peas, and then I'm making a like a light soy ginger sauce.
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  SPEAKER_01: You could also substitute tofu or tempeh if you want.
• 9:29
  SPEAKER_01: And then, of course, you could do something like chicken or turkey meatballs.
• 9:32
  SPEAKER_01: Again, you know, ground turkey, it makes a great time, great meatball.
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  SPEAKER_01: You really don't miss the beef.
• 9:38
  SPEAKER_01: And again, some for some evening stat uh snacks, I would go again with either cottage cheese or with mixed nuts.
• 9:44
  SPEAKER_01: You can chop some nuts and just sprinkle it on top of the cottage cheese.
• 9:47
  SPEAKER_01: That's really good.
• 9:48
  SPEAKER_01: Uh again, Greek yogurt.
• 9:50
  SPEAKER_01: I like my little bit of dark chocolate shavings on top.
• 9:53
  SPEAKER_01: And then you can always have a, you know, like a protein-packed smoothie.
• 9:57
  SPEAKER_01: But anyway, protein doesn't have to be boring.
• 10:00
  SPEAKER_01: So I hope some of these ideas, you know, you found appetizing and hopefully you'll give them a try and let me know how you like them.
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  SPEAKER_01: Of course, give me some of your ideas as well.
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  SPEAKER_01: Love to share them with the community.
• 10:10
  SPEAKER_01: All right, the next thing I want to talk about, you know, increasing your metabolism is strength training and daily movement.
• 10:18
  SPEAKER_01: Again, after 50 to 50, you know, 55 and up, we naturally lose muscle mass.
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  SPEAKER_01: Yep, it's because, and of course, this slows down our metabolism.
• 10:28
  SPEAKER_01: When we lose our muscle, it slows down our metabolism.
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  SPEAKER_01: But here's the good news doesn't matter what age you are, you can rebuild that muscle and reignite your calorie burn with just simple strength training.
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  SPEAKER_01: Things like lifting weights or using resistant bands or even body weight exercises like doing squats and push-ups.
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  SPEAKER_01: You know, these are all incredible options for you.
• 10:53
  SPEAKER_01: But the other piece of that puzzle is daily movement, and it doesn't have to be like a 90-minute workout.
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  SPEAKER_01: You can go for a walk for 30 minutes plus dancing or cycling or even things like gardening.
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  SPEAKER_01: These things count, but the key here is consistency.
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  SPEAKER_01: I highly recommend that you add daily movement every day.
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  SPEAKER_01: Every day.
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  SPEAKER_01: Just do anything, you know, walk.
• 11:22
  SPEAKER_01: Walking is one of one of my favorites.
• 11:24
  SPEAKER_01: Of course, water fitness is too, but this time of the year, unless I'm doing a cold plunge, I really don't get into the pool.
• 11:30
  SPEAKER_01: But consistency is definitely key.
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  SPEAKER_01: So add two to three strength training sessions to your week, even if they're just you know 20 minutes long.
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  SPEAKER_01: Um, and on the other days, you know, aim aim for like 7,000 steps or a 30-minute walk.
• 11:47
  SPEAKER_01: All right, so um again, another question I want to ask you is how can you make movement a regular part of your routine?
• 11:54
  SPEAKER_01: You know, but you want it something that you actually will enjoy and look forward to.
• 11:59
  SPEAKER_01: All right, the third way to ramp up your metabolism is to have sleep your way to weight loss.
• 12:08
  SPEAKER_01: You know, there is a restorative power that comes along with rest.
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  SPEAKER_01: Sleep is always one of those unsung heroes of weight loss.
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  SPEAKER_01: And here's why: because poor sleep disrupts your hunger hormones.
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  SPEAKER_01: So it makes you crave sugar and carbs.
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  SPEAKER_01: It also increases your cortisol, it's your stress hormone, which can lead to that horrible stubborn belly fat.
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  SPEAKER_01: So to restore your metabolism, you need restorative sleep.
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  SPEAKER_01: And that means creating a bedtime routine, avoiding screens at least an hour before bed, and keeping your sleep environment nice and cool and dark.
• 12:46
  SPEAKER_01: So start a bedtime ritual, you know, dim the lights, sip some herbal tea like chamomile.
• 12:52
  SPEAKER_01: I love chamomile.
• 12:53
  SPEAKER_01: About an, you know, an hour and a half or two hours before I go to bed.
• 12:57
  SPEAKER_01: And, you know, you know, read the Bible or write down three things you're grateful for because you want a calm state of mind when you're resting and trying to fall asleep.
• 13:09
  SPEAKER_01: So, what's one thing you can do tonight to improve your quality of sleep?
• 13:13
  SPEAKER_01: Give it some thought.
• 13:15
  SPEAKER_01: So when you fuel your body and you move regularly and you prioritize sleep, you're not just jump starting your metabolism.
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  SPEAKER_01: You're actually creating this, I don't know, this ripple effect of positive changes.
• 13:32
  SPEAKER_01: So many positive things will come out of just making those three changes.
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  SPEAKER_01: So your cravings diminish, your energy returns, your body will start working with you and not against you.
• 13:43
  SPEAKER_01: And here's the best part you'll stop obsessing over the scale and start feeling good in your body again.
• 13:50
  SPEAKER_01: Because remember, it's not about perfection, it's about the progress you're making and creating a lifestyle that feels sustainable and enjoyable.
• 14:02
  SPEAKER_01: Hmm.
• 14:03
  SPEAKER_01: So here are my key takeaways for today.
• 14:06
  SPEAKER_01: I want you to eat enough.
• 14:09
  SPEAKER_01: Um, you know, fuel your metabolism with balanced meals that include protein, fiber, and healthy fats.
• 14:14
  SPEAKER_01: I want you to add strength training.
• 14:16
  SPEAKER_01: That could be your secret weapon.
• 14:18
  SPEAKER_01: It builds muscle and it boosts your calorie burn and uh boost it maintains bone health or increases bone health as well.
• 14:26
  SPEAKER_01: Daily movement matters.
• 14:27
  SPEAKER_01: Find activities that you love and make them a regular part of your life.
• 14:32
  SPEAKER_01: Like I said, it could be just dancing, walking, anything, anything that makes you happy.
• 14:38
  SPEAKER_01: And then prioritize your quality sleep.
• 14:40
  SPEAKER_01: Remember, a rested body will burn more fat, more efficiently, and it keeps cravings in check.
• 14:48
  SPEAKER_01: And of course, ditch that deprivation mindset.
• 14:51
  SPEAKER_01: You know, sustainable weight loss is about nourishing our body, not punishing it.
• 14:57
  SPEAKER_01: All right, so what's one belief about weight loss that's been holding you back?
• 15:02
  SPEAKER_01: How would you, you know, how would you change that if you could?
• 15:06
  SPEAKER_01: What would your future look like if you could just change one belief?
• 15:11
  SPEAKER_01: And of course, you know, how can you make these changes that we've talked about feel more and joyful and sustainable?
• 15:18
  SPEAKER_01: You know, they're easy and they're fun.
• 15:23
  SPEAKER_01: So I hope that I was able to ignite an idea or spark your motivation to make some changes in your in your lifestyle so that it can really help boost your metabolism.
• 15:38
  SPEAKER_01: Because we again, we want to work with our bodies and not against it.
• 15:42
  SPEAKER_01: So again, thank you so much for joining me today on this episode of My Sexy Menopause Body.
• 15:49
  SPEAKER_01: And I hope this episode really gave you kind of like a fresh perspective on weight loss and metabolism.
• 15:56
  SPEAKER_01: Because remember, once you hit 50 and beyond, it can be more challenging.
• 16:00
  SPEAKER_01: But if you work with your body, it's not.
• 16:04
  SPEAKER_01: So remember it's not about deprivation or perfection, it's about learning to work with your body and not against it.
• 16:10
  SPEAKER_01: So if you found this helpful, you know, please share it with a friend who also might need some encouragement.
• 16:15
  SPEAKER_01: And please don't forget to subscribe for some more practical tips and empowering conversations.
• 16:23
  SPEAKER_01: And if you're looking for more of a step-by-step guidance, head over to kimnik.com to check out my wellness programs that I've designed just for you.
• 16:32
  SPEAKER_01: So until next time, take care of yourself, stay curious, and remember, your body is your partner, not your enemy.
• 16:44
  SPEAKER_00: Let's keep building this conversation and this community together.
• 16:48
  SPEAKER_00: Until next time, take care of yourself and keep showing up.