Hormone Hacks for Women Boost Your Metabolism and Build Muscle After 40

Have you noticed that building muscle and staying lean becomes tougher after 40? Hormonal changes can slow your metabolism and make it harder to stay fit, but the good news is, you can hack your hormones, rev up your metabolism, and still build muscle effectively.

After 40, both men and women face slower metabolism and declining hormone levels like estrogen and testosterone, which makes it harder to stay in shape. However, by understanding these shifts, you can regain control of your body, boost muscle growth, and increase energy levels.

The Hormonal Shift After 40
For women, estrogen and testosterone naturally decline after 40. Estrogen helps control fat storage and regulate metabolism, while testosterone supports muscle mass. As these hormones dip, muscle building and fat loss become more challenging. Additionally, cortisol (the stress hormone) often rises, leading to muscle breakdown and belly fat gain. Balancing these hormones is key to reigniting your metabolism.

Hack #1: Boost Estrogen with Phytoestrogens
Estrogen affects how your body stores fat and burns calories. Lower levels can lead to abdominal fat gain. To counter this, include phytoestrogen-rich foods like flaxseeds, soy, and lentils in your diet. These mimic estrogen’s effects, helping balance your hormone levels and maintain a healthier metabolism.

Hack #2: Naturally Increase Testosterone
Testosterone helps build muscle, and women need it too, especially after 40 when levels drop. Resistance training—such as lifting weights, squats, and push-ups—naturally boosts testosterone. Incorporate strength training into your routine to signal your body to produce more testosterone. Certain foods like eggs, tuna, and oysters (rich in zinc) also support testosterone production. Plus, prioritize good sleep, as poor sleep can lower testosterone and hinder muscle-building.

Hack #3: Manage Cortisol with Adaptogens
Chronic stress raises cortisol, which leads to fat gain and muscle loss. Adaptogens like ashwagandha and rhodiola help manage cortisol by reducing the body's stress response. These natural herbs can protect your muscle mass from stress-related breakdowns and help you feel more balanced.

Hack #4: Prioritize Protein for Muscle Growth
Protein becomes even more critical after 40 since your body becomes less efficient at using it to build muscle. Aim for 25-30 grams of protein per meal, with sources like lean meats, eggs, lentils, or quinoa. Protein not only aids muscle growth but also helps control hunger and boost metabolism.

Hack #5: Improve Insulin Sensitivity with Carb Timing
As you age, insulin sensitivity declines, leading to fat storage, especially around the belly. Improve insulin sensitivity by timing your carb intake around your workouts when your body uses them best for energy and recovery. Opt for complex carbs like sweet potatoes, quinoa, and oats, paired with protein to keep insulin levels stable and reduce fat storage.

By focusing on these hormone hacks, you can regain control of your metabolism, build muscle, and stay lean after 40.

References:
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Nieschlag, E., Behre, H. M., Bouchard, P., Corrales, J. J., Jones, T. H., Stalla, G. K., Webb, S. M., & Wu, F. C. W. (2004). Testosterone replacement therapy: current trends and future directions. Human Reproduction Update, 10(5), 409-419.

Ng Tang Fui, M., Prendergast, L. A., Dupuis, P., Raval, M., Strauss, B. J., Zajac, J. D., & Grossmann, M. (2016). Effects of testosterone treatment on body fat and lean mass in obese men on a hypocaloric diet: a randomised controlled trial. BMC Medicine, 14, 1-11.

Bhasin, S., Brito, J. P., Cunningham, G. R., Hayes, F. J., Hodis, H. N., Matsumoto, A. M., Snyder, P. J., Swerdloff, R. S., Wu, F. C., & Yialamas, M. A. (2018). Testosterone therapy in men with hypogonadism: an endocrine society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism, 103(5), 1715-1744.

Hern{'a}ndez-P{'e}rez, J. G., Taha, S., Torres-S{'a}nchez, L. E., Villasante-Tezanos, A., Milani, S. A., Baillargeon, J., Canfield, S., & Lopez, D. S. (2024). Association of sleep duration and quality with serum testosterone concentrations among men and women: NHANES 2011-2016. Andrology, 12(3), 518-526.

Disclaimer: This video is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional before making any changes to your diet or supplement routine.