Hack your metabolism!

I had my metabolism measured this summer when I did the BodPod and Quark RMR tests at UK. After 4 years as a vegan, I wanted to e sure my muscle mass was in good shape & to measure my resting metabolic rate.  On that date, my RMR was 1495 calories and I was in a state of fat burn – BUT that was just a snapshot in time. It didn’t give me much insight into how my body responds to a variety of foods & activities from day to day.

Enter the LUMEN.  “Lumen’s technology has been scientifically proven to accurately measure metabolic fuel usage when compared to the gold standard (RER) for measuring metabolism in multiple validation studies. With Lumen’s daily insights, you will improve your metabolism by improving metabolic flexibility: your body’s ability to shift efficiently between using fats or carbs as a source of energy, and see in real-time how different meals, workouts & activity levels impact your metabolism.”  

I’ve been tracking my measurements randomly for the past week. These are just a couple of my personal insights:

  • If I eat too many carbs (low fat/protein & carb-heavy dinner followed by lots of frozen mango for dessert) late in the day with no activity afterward, I am still burning those carbs off in the morning (ideally, you’d wake up in a fat burning state most days if weight loss is a goal).
  • Even if I wake up burning carbs, I’m generally able to switch over to fat burning if I do HIIT or cardio in a fasted state in the morning.

The Lumen app offers a daily meal plan recommendation based upon your goals & the state in which you wake up in the morning.  I LOVE the fact that I was able to tell the app about my dietary restrictions (you can let it know if you don’t eat meat, nuts, gluten, dairy, and many other common dietary preferences). 

This week, I am going to continue taking my morning measurement & at least somewhat following the suggested dietary pattern for the day.  While I’ve done carb cycling in the past, I am really looking forward to seeing my personalized real-time results that only the Lumen offers, instead of just guessing.

If you’d like to give the Lumen a try, you can order one at my link HERE and/or use the code “gretchen” at checkout for 10% off!

*affiliate links*

Get toned at 50+

“On average, people lose about 30 percent of their muscle power between ages 50 and 70. But this doesn’t have to be; inactivity and too little protein hasten the process. Keep muscles healthy with regular strength training — a smart step that 79 percent of people in their 50s skip.” source

That muscle loss leads to decreased metabolism, and often times we take in more calories than we realize.  While it’s not good to be a slave to My Fitness Pal, it can be eye-opening to track every bite & sip you take in for a few days to get a true picture of your calories & macros.

It’s also important to vary your exercise, making sure to include strength/resistance training with weights to build muscle!!  

*as always, ask your doc before starting or changing your exercise routine or diet*

4 Ways You’re Sabotaging Your Weight Loss

I work with  women all the time who are struggling with weight gain during perimenopause and menopause.  Here are 4 common reasons may start to struggle with losing unwanted pounds during this stage of life:

1. Chronic Stress: When you’re under constant stress, it can wreak havoc on the stress hormone cortisol. It’s sooo important to manage stress. If you don’t get your hormones into balance – otherwise, belly fat can creep up! Make sure you’re resting, taking breaks, listening to your body, and using meditation/mindfulness/breath work to help get back into a parasympathetic state. 


2. You’re consuming way too much oil & saturated fat: Yes, we need some healthy fats; BUT there is so much evidence that staying “low-carb” all the time with excessive protein and fat is not conducive to long term fat loss. Often, those low-carb/high-protein diets encourage the eating of excessive saturated fat which increases risk of heart disease as well.

3. Your gut is imbalanced: Mind your microbiome! Avoid those foods that are highly processed and high in fat/low in fiber, increasing diversity of plants to feed the microbiome, improving digestion and nourishment. (Check out Fiber Fueled for more on this topic)

4. Excessive calorie restriction: When you restrict calories too much for too long, it is really hard to maintain weight loss over the long haul. As you approach your goal weight, you’ll have to do some experimenting to find the sweet spot of how much you can eat without gaining weight.

Bonus: You’re too self-critical: Mindset matters! If you’re obsessed with your “diet” vs enjoying a healthy lifestyle, your cortisol level goes up & this can lead to a binge or imbalance.  Life, food & movement are to be enjoyed! Follow a 80×20 or 90×10 mindset to allow occasional indulgences, without going off the rails! When in a state of chronic stress, you’re more likely to hold onto every calorie and ounce of fat because your body feels like you’re constantly in a state of threat. (See #1 again)

Super 60! Finish Summer STRONG!

Ready to finish Summer 2021 with a BANG & get in great shape?!

Join our Goal Fit gang in the SUPER 60! Program! You can go all-in on all the strategies or go for an 80/20 or 90/10 approach. I have 2 vacations planned, so I am going to commit to 90/10!

Anyone can join in for FREE, but Goal Fit monthly members have added benefits:

  • Increased accountability
  • Fun, supportive community
  • New workout videos every week
  • New breathwork or meditation videos each week
  • New recipes every week
  • Live & recorded weekly check-ins via zoom (2 options/week)
  • Individual zoom chat re your goals and any modifications
  • Prizes!

*Click HERE to join the membership for just $10.99/month & cancel at any time.