Simple Ways to Master Midlife Metabolism

Everyone's weight loss journey is unique, primarily influenced by seven biological mechanisms that regulate body weight. After decades of personal struggle, I found that incorporating five consistent habits sparked a transformative health journey, resulting in a weight loss of 75 pounds, even at now that I'm 56 years old!

Consistent Daily Exercise: Exercise must be an integral part of our daily routine[1], like brushing our teeth. With age, our...

Starting a new exercise routine can trigger an increased appetite and hunger, but is it real or just a decoy? Let's explore the science behind post-exercise hunger and how to distinguish between real and decoy hunger signals.

Leptin and Fat Storage

Leptin is a metabolic hormone that manages your appetite and fat stores. When you start an exercise program, Leptin thinks the stored fat on your body is there intentionally and that you've been saving and keeping it as future energy. This leads to...

"Could you do it for $ 1 million?" That's what I ask myself when things get hard or when I feel stressed, overwhelmed, and challenged. I try to give myself a "jolt" to help see the situation differently. A mental perspective shift requires firm, reassuring, and nurturing self-talk. Here are a few things I say to myself to retrieve my optimism, build perseverance, and tap into my underlying determination to keep going! 

1. It's simple but not easy. I use this as a mantra to remind...

If Sitting is as Unhealthy as Smoking, How do we Quit?

Stand up at least once every hour, and remain standing for at least one minute. Ideally, walking or doing air squats to activate your muscles during the one minute. Because when you activate your muscles, you keep the mitochondria in the muscle cells strong, which increases your metabolism's efficiency and overall health. 

65% of Muscle is Below the Belt  

Most of the body's muscle is in the legs, thighs, glutes,...

The New Year will reliably spark renewed motivation to change habits and routines. Earlier this month, I published "New Year Resolutions that Work," which outlined the steps to make the change successfully. But maintaining motivation throughout the calendar year is the most difficult. So here are the newest ways to help keep your motivation to change.

Set Flexible Goals

Healthy habits and routines only survive the everyday pressure of time and unexpected interruptions of daily life when the...

Your body wants to maintain a steady weight with reliable metabolic function and relies on the right balance of energy and nutrients. So, if you need a healthy pivot after the holiday, focus on these top three levers to help boost your metabolism. 

#1 Fiber

Find fiber first in every meal and make it the foundation, not the optional side dish. The metabolism's hormonal infrastructure relies on fiber from natural foods to maintain digestive health. To learn more, listen to my podcast...

"Fall back" is how I remember this seasonal time change to set my clocks back. And if I'm not mindful of healthy habits and routines, it's easy to fall back into unhealthy patterns. That's because, in addition to the days getting shorter and shorter. The brain reacts to the lack of sunlight and works to adjust its natural clock too. 

The brain wants to hibernate, urging me to stay in bed longer or get inside and stay inside earlier in the evening. It's the internal clock we all have...

Find it difficult to maintain healthy habits constantly? That's because habit change is a skill you build continuously through practice and by taking action. Here's a quick tip that keeps me moving: Do the Opposite!

Do the Opposite

"Do the opposite" means take the opposite action from what your brain and body want to do. What you "feel like" is the primal, auto-pilot, lazy brain's direction. And auto-pilot will always retreat to old habits, what's easy and what feels good. 

We all...

Resistance to healthy routines is natural and normal. Especially when it's time to go back to work or school after enjoying summer vacation, a plan can get you started, but resistance is a reliable rebel that covertly shows up to derail even the most solid plans and routines! Learn how to identify the unsuspecting ways resistance causes interference and get tips to help stop the sabotage so you can maintain momentum with your healthy habits and routines! 

Resistance is Hidden...

Not getting the results you want, or maybe you've hit a plateau? It's time to make a change! When it comes to cardiovascular activity, duration, frequency, and intensity are the top levers to pull. The good news is the modification is simple! 

Lower Intensity

Cardio activity is the best way to improve your metabolism. But the latest trends in cardio push most people out of the steady beneficial range. Intervals and high-intensity training hit the top cardio zones and aren't the best way...