Have you noticed changes in your body shape over time?
Insights by: Katie Lopez
Hello Powerful!
A common concern I hear is the desire to “lose belly fat.” But why does this seem to be such a widespread issue?
As we age, hormonal shifts and environmental stressors impact how our mitochondria function and influence our body composition. Sarcopenia, the loss of muscle and increase in fat, actually starts in our 20s!
Our environment plays a critical role in shaping our bodies, thoughts, and overall health. Did you know that Western societies, like the United States, are often described as obesogenic environments? Surprisingly, less than 7% of adults in the U.S. have optimal metabolic health (Ding, D., et al, 2022).
To address belly fat and improve your metabolism, it's essential to understand how your body is functioning. Here are key metrics I look at to determine why someone might be gaining belly fat and losing muscle:
Fasting and post-prandial glucose
Fasting insulin
Fasting triglycerides
Waist circumference
Blood pressure
Regularly checking these metrics with your healthcare provider—ideally 1-2 times a year or more frequently if needed—can be very informative. At-home monitoring of blood sugar with a continuous glucose monitor or a fingerstick meter can provide valuable insights. Imagine if everyone monitored their blood sugar—pharmaceutical companies might face serious challenges!
For a holistic approach to improving your metabolism and reshaping your body, consider these strategies:
Identity and Mindset Work: This is the most crucial step. Reprogramming your mindset can drive real, lasting change.
Muscle Stimulation: Incorporate activities like walking and resistance training to build and maintain muscle.
Protein-Centered Nutrition: Focus on meals and snacks rich in protein to support muscle growth and metabolism.
Evaluate Your Relationships: Remember, we are influenced by those around us. Surround yourself with supportive and health-conscious individuals.
“All I did was follow your food and exercise plan, and now I have a six-pack! I’m not hungry, and I feel great. I don’t want to lose any more weight!”
Here are some key patterns I've observed:
Identity Shift: People who achieve significant health improvements often redefine themselves as fit and powerful. This shift in identity is crucial as it shapes thoughts and behaviors. Those who see themselves as fit naturally revolve their lives around fitness. They stay active, prioritize high-protein foods, and regularly engage their muscles. Even with a desk job or a demanding travel schedule, a fit identity drives them to incorporate movement and protein into their routine.
Protein Prioritization: High-protein foods are central to their diet. Protein not only helps keep us full but also supports muscle growth and enzyme formation and is typically rich in vitamins and minerals. Incorporating protein into every meal and snack is a simple yet effective strategy. Options like meat, eggs, yogurt, and low-fat cheese are excellent choices. Personally, I consume 40-50 eggs each week!
Regular Muscle Stimulation and Movement: After age 30, we naturally lose muscle and gain fat, which can lead to perceptions of a slow metabolism or a genetic predisposition to weight gain. Challenging these beliefs through consistent movement and muscle-building activities can significantly boost metabolism. In my opinion, hiring a personal trainer is one of the best investments in your health.
Daily non-food "Snacking" for Well-being: Boosting feel-good hormones like endorphins, serotonin, dopamine, and oxytocin throughout the day can be achieved through activities beyond eating. Consider regular “snacks” of exercise, journaling, music, breathwork, affection, or sunlight. These practices help reduce the tendency to self-regulate with overeating and processed foods.
Personally, I’ve experienced remarkable transformations by shifting my identity. One of my favorite tools for making these changes is a vision board, as imagination holds boundless potential.
Coming from a family that struggled with body image, overeating, and identifying as “big people with slow metabolisms,” I dealt with IBS, unstable glucose levels, and constant hunger throughout my childhood. Through changing my identity, I have reversed these issues and now feel healthy and confident.
Power Play:
Track your glucose fluctuations around the clock with a continuous glucose monitor from Nutrisense. This tool provides insights into how lifestyle choices affect your glucose levels. The Nutrisense app and their expert coaches offer fantastic support without rigid dieting. Use this link and code POWER for a $75 discount. Alternatively, explore Abbott’s Lingo or Dexcom’s Stelo over-the-counter monitors with a quick online order for less than $100/mo.
Power Book:
You2 by Price Pritchett
Power Quote:
“You are the books you read, the films you watch, the music you listen to, the people you meet, the dreams you have, and the conversations you engage in. You are what you take from these.”
Support and Inspiration:
Join our private Facebook group, “Power Blueprint,” for just $35/month, with the flexibility to cancel anytime. Our mission is to offer valuable support and inspiration to help you thrive. Check out my eBook “Power Blueprint” a comprehensive guide designed to help you adopt a transformative mindset and achieve optimal wellness.
Until next time,
Katie Lopez
katie@wearehighpower.com
code: POWER
for a $75 discount