I Just Can't Loose Weight!

At the core of unwanted weight gain, especially around age 40, is insulin, the primary hormone involved in how our body processes sugar [glucose]. When we shift our focus from “scale weight” to the breakdown of our plate, we begin to work with our body’s ability to burn fat and maintain a healthy vibrant metabolism.

Food/Insulin Connection.

When you eat food, particularly foods high in carbs or sugars, the body breaks it down into glucose [blood sugar]. In response, the pancreas releases insulin to help shuttle that glucose into the cells for energy. This is how a healthy glucose response works.

Unfortunately, this process can easily begin to accumulate more energy [glucose] when our body is unable to effectively process the foods we eat.

This can be a result of eating too much food - too much of the time, or eating a large amount of carbohydrates found in processed and ultra-processed foods instead of eating an abundance of fiber-rich vegetables & fruits.

To add insult to our climbing weight, our hormones are steadily declining, leaving us with less of the protective benefits of estrogen and this can lead to:

Cardiovascular events
Higher blood pressure
Elevated triglycerides and HDL cholesterol
Lower LDL cholesterol
Poorer blood flow which impacts brain health
Increased inflammation
Increase in diseases
Elevated blood sugar & insulin levels

This decline in estrogen invites in less sensitivity to insulin- called insulin resistance, which is marked by hormonal changes, decreased muscle mass and a slow down in our metabolism. As our cells become resistant to insulin’s signals, the actual moving of glucose into our cells becomes less efficient as well.

Why is Insulin Resistance a Problem?

When insulin levels remain elevated in the bloodstream, because they are no longer able to efficiently move glucose into the cells, we then end up with higher levels of circulating insulin, which makes it harder for our body to burn fat.

When insulin is out, fat burning stops.

The Downward Spiral.

Elevated insulin triggers the storage of more fat, particularly around the abdomen, where fat deposits become more pronounced as insulin resistance increases. As fat builds up, the body craves more sugar and carbs to satisfy energy needs, leading to even higher insulin levels and perpetuating the cycle.

This craving cycle is often compounded by the hormonal shifts that happen around age 45, such as changes in estrogen, testosterone, and thyroid hormones.

This becomes a vicious loop—insulin resistance leads to more fat storage, more cravings, and higher insulin levels.

What Can I Do?

Focus on reducing insulin spikes and improving insulin sensitivity, through addressing the root cause of weight gain after age 45.
Lower the incoming insulin surge by eating a balance of protein, quality fats and whole, real-food carbohydrates found in nature called vegetables & fruits. This will help the body become more efficient at burning fat rather than storing it around the middle.
Avoid glucose spikes throughout the day, by eating balanced meals and avoid snacking. This stops the cycle of constant insulin surges that contribute to cravings, fatigue, and generally not feeling great.
Ultimately, by restoring balance to insulin levels, you will begin to gain control over your metabolism, making it easier to shed unwanted fat and maintain a healthy weight as you age.

What Do I Eat Now?

Fill half of your plate with non-starchy vegetables at meals.
Leafy greens [spinach, kale, lettuce], cruciferous vegetables [broccoli, cauliflower, Brussels sprouts], bell peppers, cucumbers, and zucchini .
Protein and healthy fats should make up approximately one-quarter of your plate.
Protein Sources: Grass-fed meats, pastured poultry, and pork, wild-caught fish and organic dairy, especially yogurt and cottage cheese.
Fat Sources: Avocado, Nuts [almonds, walnuts, pistachios], Seeds (chia seeds, flaxseeds, pumpkin seeds), organic Olive, Coconut, and Avocado oil, organic Butter and Ghee.
Add some starchy carbohydrates to one-quarter of your plate [sweet potatoes, quinoa, lentils, beans]. If weight loss slows, be cautious with the amount of starchy carbohydrates you're eating each day. Try reducing the amount of these carbohydrates to promote faster fat loss.

Focus on This.

Circadian-based Intermittent Fasting [IF] can be one of the easiest modifications to encourage weight loss, especially for women. This plan can be simple - limit food intake to 8-10 hours per day and eat during daylight hours only.

This can deliver improved results without feelings of deprivation just by closing the kitchen after dinner to create a 14-16 hour window for your body to shift into fat-burning, insulin and hormone optimizing mode. Remember, this is an easy way to realize fat loss as most of the fasting occurs while you sleep!

More benefits include:

Optimal levels of insulin and other hormones
Fat loss
Increased energy & stamina
Improved mental acuity
Lower blood sugar levels
Resets insulin block
Triggers autophagy [cell clean-up]
Repairs DNA and regulates mTOR [the gene involved in promoting a healthy life span.]

Still Stuck?

Here's a list of common roadblocks:

You eat too much-Think of this as; "I'm eating beyong my metabolic ceiling".
You're drinking alcohol.

If fat burning, better sleep and a clearer brain is your goal, alcohol is Not your friend, because it will keep you in a fat-storage state and disrupt your hormones.

You're constipated. Consider how much protein you're consuming because too much protein can keep you plugged up. Make sure you are drinking plenty of flitered water with electrolytes. Consider how much dairy you're consuming too.
You're highly carb-intolerant. Try reducing your carbohydrates based on your daily calories.
You're still consuming "no-sugar"treats believing they are fine. If the weight isn't budging, this could be the culprit.