As we age, especially during perimenopause and menopause, losing or maintaining weight can feel like an uphill battle. Metabolism slows, energy fluctuates, and what once worked no longer does. But here’s the good news—sustainable weight loss is possible, and it’s not just about dieting!
In this blog, we explore Maili’s incredible transformation—how she regained her health, lost weight, and uncovered the secrets to lasting wellness. Spoiler: it’s not just about counting calories!
Why Traditional Dieting Alone Isn’t the Answer 🚫🍏
When we hit our 40s and 50s, the old methods of dieting just don’t seem to work anymore. We’re told to restrict our calories, avoid certain foods, and stick to rigid eating plans. However, these methods often fail us, especially during perimenopause and menopause when hormonal changes complicate things even further.
What many don’t realize is that dieting alone doesn’t address the root causes of weight gain in midlife. Instead, real transformation requires a holistic approach — one that combines proper nutrition with strength training, sleep, stress management, and environmental factors like light exposure.
As Maili points out, “Sustainable weight loss and overall health improvement require patience and the right tools, not just restricting food.”
The Power of Strength Training and Muscle Health 💪🏋️♀️
After the age of 30, our bodies begin to lose muscle mass, and this accelerates in our 40s and beyond. Muscle plays a crucial role in metabolism — the more muscle we have, the more calories we burn, even at rest. This makes building and maintaining muscle incredibly important, especially for women over 40.
Strength training is the key here. It’s not about bulking up, but about preserving and building lean muscle mass to keep our metabolism running efficiently. Maili shares, “Strength training requires motivation, but it’s one of the most rewarding forms of exercise for your body and mind.”
But muscle is not just important for burning calories. It’s essential for bone health, balance, and preventing falls as we age. Additionally, our muscle isn’t just skeletal — it includes the muscle of our organs. Maintaining muscle mass helps protect our organs and bones as we age, supporting a healthy and strong body.
Pro Tip: If you’re new to strength training, try adding a weighted vest to your routine. This simple addition can help you build muscle without feeling overwhelmed.
Why Sunlight and Environment Matter: Quantum Biology 101 🌞✨
You may be wondering what light and environment have to do with weight loss and health. The answer: a lot! Quantum biology is the study of how light and other environmental factors impact our biology on a cellular level. And for weight loss and overall health, light exposure plays a crucial role.
Natural sunlight, particularly during the early morning, helps regulate our circadian rhythm, which in turn supports proper hormone production, sleep, and metabolism. UVA light in the morning helps us produce serotonin, which is then converted to melatonin — the hormone responsible for quality sleep. Since sleep is a vital part of metabolism, getting early morning light is a game-changer for both weight loss and overall health.
In addition, Maili highlights the importance of protecting our thyroid, which is close to the surface of our skin. Exposure to non-natural light, such as blue light from screens, can disrupt thyroid health. It’s important to limit blue light exposure and spend time outside in natural light to support thyroid function.
Pro Tip: Avoid wearing sunglasses when you’re outside in the morning to let your body fully absorb the natural light. This will support hormone production and improve your circadian rhythm.
Phases of Transformation: The Building Phase 🏗️🍽️
Transformation isn’t immediate, and it’s important to go through different phases of change. One of the first phases, the “building phase,” focuses on gaining muscle, which requires more energy intake. This can be difficult for women who’ve been conditioned by the fat-free era to believe that eating more, especially healthy fats, is bad.
To build muscle and support overall health, it’s important to focus on proper nutrition. This may mean adjusting your macronutrient intake to include more protein and healthy fats, which are essential for muscle repair and growth. This phase is about fueling your body for strength and transformation.
Sleep, Stress, and Their Role in Metabolism 😴🧘♀️
It’s easy to overlook the role sleep plays in weight loss and overall health, but it’s crucial. Poor sleep can disrupt metabolism and hormones, making it harder to lose weight or maintain a healthy weight. Light exposure (especially in the morning) can help regulate your sleep cycle, but managing stress is equally important.
Chronic stress affects cortisol levels, which can lead to weight gain, particularly around the belly. Managing stress through practices like yoga, meditation, or simply taking time for yourself can make a big difference in your ability to lose weight and stay healthy.
Pro Tip: Create a bedtime routine that supports healthy sleep — reduce screen time, keep your room cool and dark, and ensure you’re getting the right amount of sleep each night to support your body’s metabolic processes.
Conclusion: Start Small, Stay Consistent, and Celebrate Progress 🌟
Weight loss and health transformation are journeys, not races. It’s important to start small and be patient with your progress. Remember, there’s no one-size-fits-all approach. What works for one person might not work for another, but with the right tools — like strength training, proper nutrition, and environmental changes — you can create lasting change.
Maili’s transformation didn’t happen overnight, and neither will yours. But with consistency, time, and the right approach, you can regain your health, feel stronger, and lose weight in a way that’s sustainable and effective for the long run.
Takeaway Tip: Focus on progress, not perfection. Celebrate small wins along the way, and remember that every step forward is a step toward better health.
Final Thoughts: A New Way Forward 🌿✨
Maili’s journey shows that health and weight transformation in your 40s, 50s, and beyond is not just possible, but achievable with the right approach. By combining strength training, light exposure, proper nutrition, and good sleep hygiene, you can shift your health and weight in a sustainable, supportive way.
If you’re interested in learning more about Maili’s transformation, be sure to check my interview here! Watch Maili’s Transformation!
