Thread by @brettboettcher1

Everyone over 40 blames aging for gaining weight.

But it´s not your age... it´s your hormones declining.

That´s why you struggle to lose weight no matter how hard you diet and exercise.

Here are 9 science-backed ways to fix your hormones (bookmark this): 🧵

The fitness industry just tells you to focus on a calorie deficit with diet & exercise.

But when your hormones decline, you naturally burn far fewer calories per day.

This makes it MUCH harder to lose weight - especially belly fat.

Here's what happens inside your body:

1. Eat more protein.

Most people think it´s just for muscle.

But it´s actually the best macronutrient for fat loss by far.

- Increases leptin (feeling full)
- Burns a lot of calories just to digest it
- Better for insulin sensitivity than carbs.

Here´s how to get more:

2. Improve your gut health.

Everyone thinks your gut is just for digesting food...

But when it´s unhealthy, you have higher:

- Cortisol
- Inflammation
- Insulin resistance.

Cut out processed food, refined sugar and eat more meat, eggs and fermented foods.

3. Reduce your stress

Stress releases the hormone cortisol which in excess is a nightmare for fat loss.

It slows your metabolism, causes insulin resistance and inflammation and even makes you hungrier and crave junk.

Here´s how to reduce it:

4. Eat more meat and eggs.

They contain fats that your hormones, especially testosterone, are literally made from.

They boosts your metabolism and fat loss.

They also help your mood and energy levels.

The idea of meat and eggs being bad for you started with this false study...

5. Improve your sleep.

Poor sleep makes fat loss much harder by increasing:

- Hunger
- Cortisol
- Cravings
- Inflammation
- Insulin resistance.

Improve it by:

- Not eating within 3 hours before bed
- Supplementing magnesium glycinate
- Minimizing bright light in the evening.

6. Reduce inflammation.

Inflammation silently destroys your hormonal health:

- Leads to excess cortisol
- Damages insulin receptors & signaling
- Harms thyroid which slows metabolism.

Even worse?

Nearly everone nowadays has excess inflammation.

Here´s how to reduce it:

7. Resistance train.

Muscle isn´t just for looks.

It´s one of the best ways to improve your hormonal health and longevity by giving you:

- A faster metabolism
- Enhanced insulin sensitivity.
- Higher testosterone & growth hormone.

Here´s how is best to do it after age 40:

8. Get more sunlight.

Sunlight is vital for your health and fat loss just like a healthy diet and exercise.

It improves your:

- Testosterone
- Thyroid function
- Insulin sensitivity
- Vitamin D production (which acts like a hormone).

Spend some time outside everyday.

9. Walk more.

Most people overlook walking because it seems so easy...

But that´s the best thing about it.

It´s an easy way to be more active, especially for beginners.

It burns calories and reduces cortisol and insulin resistance.

Here´s how to fit more into your day:

9 ways to fix your hormones for easier fat loss:

- Walk more
- Eat more protein
- Resistance train
- Get more sunlight
- Improve gut health
- Improve your sleep
- Reduce your stress
- Lower inflammation
- Eat more meat & eggs.

Thanks for reading.

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