Have you ever stepped on the scale? Seen a number you weren’t expecting and my metabolism must be slowing down. Maybe you’re even feeling like you’re trying harder than you did ten years ago. But suddenly maintaining your weight feels a whole lot harder. Your metabolism doesn’t just simply fall off a cliff. Usually it’s not one thing. It’s several small things that have changed over time. Sometimes we blame our age for changes that may also be connected to the way our lives have changed. That is actually good news, because some of these things we can do something about. There is hope. Please don’t look at your body at 40 or 50 or 60 and believe your best years are behind you. They’re not.
All right. Welcome back. Hey, everyone. Welcome back to the Vanessa Carlson Fitness podcast. I’m Doctor Vanessa Carlson, physical therapist and founder of Vanessa Carlton Fitness, where we help busy women become stronger, healthier and more confident without spending hours in the gym. Can I ask you a question? Have you ever stepped on the scale? Seen a number you weren’t expecting and thought I my metabolism must be slowing down.
Maybe you’re eating pretty much the same way you always have. Maybe you’re exercising. Maybe you’re even feeling like you’re trying harder than you did ten years ago. But suddenly maintaining your weight feels a whole lot harder. So what happened? Did you turn 40 and your metabolism just decided, well, I’m done. Exactly. Today we’re going to talk about what actually happens to your metabolism as you get older, and more importantly, what you can do about it.
But first, I’m curious. I’m just a little curious.
When did you first notice that maintaining your weight seem to become more difficult? Was it in your 30s, your 40s? Your 50s? Maybe after having children? Or maybe you haven’t noticed a difference at all? Tell me in the comments. I’d really love to hear what you’ve experienced, because there’s a good chance other women watching this have experienced something very similar, and we’re not in this alone.
Okay, let’s dive in to today’s topic. First, let’s clear up one of the biggest misconceptions. Your metabolism doesn’t just simply fall off a cliff, right? Except where? Bye bye bye. Metabolism. The moment you turn 40, there are a lot of things happening as we move through, through different stages of life. Our activity levels may change. I have a client right now that she got her first career job, if you will.
And now she’s in front of a computer. Eight. At least hours, five days a week. That really has changed her activity level. Right. Sometimes our body composition can change. Our sleep can change. My kids still get up at night, whether they have a bad dream or they need to go into the party. Changes in weather. Right? Deter by sleep.
Our stress levels can change. Hormonal changes can affect body composition and where fat tends to be stored. And if we’re not actively maintaining our muscle, we can gradually lose some of it as we get older. So when someone says, my metabolism is broken, the real story is usually much more complicated. Right. So let’s talk about muscle. Muscle is incredibly important as we age.
I was actually making a case for this for my grandpa, who was almost 90. If we’re not challenging our muscles, we tend to lose muscle over time. That matters far more than how we look. Muscle helps us move. It supports our joints, helps us to lift, carry, climb stairs, maintain our independence. And yes, muscle tissue requires energy. That’s one reason I don’t want women over 40.
Focusing exclusively on how can I weigh less? Right. I also want you asking how can I become stronger? I work with women at. I mean, I’ve been in the industry over 20 years and we had two women’s gyms. We had three gyms actually within the last ten years. Now I work with people more one on one via zoom live zoom sessions, and I’m in constant and communication with my clients.
But I have worked with women who are absolutely convinced their metabolism had just stopped working. I’ve heard it so many times they tell me, Vanessa, I used to be able to eat whatever I want. I never had to think about my weight. Now I look at food and I’ve gained 5 pounds, right? Obviously looking at food doesn’t make you gain weight, but I do understand the frustration when things in our lives, when we enter a new season, things start to change.
Then we start looking at what’s actually changed. Right. Having these conversations during the reach and rise assessments, I’m trying to understand where is this person at in their season of life that matters? Maybe they’re sitting more. Maybe they’re sleeping less. Maybe they’ve lost muscle. Maybe they’re eating. Habits have gradually changed. Maybe they’re moving less throughout the day without even realizing it.
Usually it’s not one thing. It’s several small things that have changed over time. Right. So let me ask you something. How much has your lifestyle change since you were 25? Right. Since you were a quarter. Do you ship more? Do you sleep less? Have more responsibility? Responsibility? I know I do. Right. Do you spend less time moving throughout the day?
Because sometimes we blame our age for changes that may also be connected to the way our lives have changed. And that is actually good news, because some of these things we can do something about. There is hope, right? There’s something we can do about it. This is where strength training becomes incredibly important. You don’t have to become a bodybuilder, right?
You don’t need to spend two hours in the gym, but you do want to give your muscles a reason to stay sharp. Let me repeat that. You do want to give your muscles a reason to stay strong. Resistive training challenges your muscles. It helps maintain and build the strength you need. And as you become stronger every day, life often becomes easier to.
And ladies, don’t be afraid of lifting weights. Right? Ladies, please don’t be afraid of lifting weights. I hear this all the time, but, Vanessa, I don’t want to get bulky. I totally hear that, right. It takes a lot for you to really get bulky. Building large amounts of muscle. Doesn’t happen accidentally, but becoming stronger. That’s something I want for every woman.
Especially as we get older. Strength training is going to help you now, but also your future self. You’re going to yield results from that compound effect a little bit over time, getting 1% better over time. Okay, now let’s talk about food because another mistake I see is women spending or women responding to weight gain by eating less and less.
And sometimes that becomes incredibly difficult to sustain. Instead of constantly asking, how little can I eat, I want you thinking, how can I nourish my body well? Am I getting vegetables enough vegetables right? Am I getting different? I was talking to my daughter about this the other day. Eat the orange. Right. Her carrots. Eat your reds. The beach, the tomatoes.
Make sure you eat your greens. This should be a colorful. Your plate should look colorful, right? Getting so many different nutrients that God has given us. Okay, so how can I knew my body well? Protein, vegetables, fruit, whole foods, enough water, foods that actually satisfy you. Especially when you start strength training, you’re going to need more water because your muscles need water to lean out to help with the recovery process, because there’s going to be some natural inflammation, and you need more water to flush your body out and recover, and so that the muscles can lean and tighten.
Okay. So foods that actually satisfy you and yes, room for foods you enjoy too. Because remember we’re not trying to create a die diet. You can survive for 30 days. We’re trying to create a lifestyle that you can live and enjoy, right. I’ve seen this shift happen with women I’ve worked with. Instead of obsessing over eating as little as possible, they started focusing on getting stronger, eating enough protein, getting in their vegetables, walking, staying hydrated, moving more throughout their day, sleeping better, and keeping that positive feedback wheel going.
Wash. Rinse. Repeat. Right. Be consistent. Getting a little bit better each day and then suddenly poof. The entire relationship with health change. They weren’t just chasing a smaller number on the scale anymore. They were chasing strength and confidence and longevity. So can I encourage you? Please don’t look at your body at 40 or 50 or 60 and believe your best years are behind you.
They’re not. Your body may be different than it was 20 years, and that’s okay. It doesn’t mean worse. You can still become stronger. You can still improve your health. You can still build new habits, and you can still surprise yourself with what your body is capable of doing. Is metabolism important? Absolutely. But I don’t want you using your metabolism as a reason to give up and focus on the things you can influence, right?
Build muscle. If you’re sitting for weather in front of the TV or in front of a computer or some sort of screen, get up. Stay active. Be more active than what you are sitting. Eat nutritious foods. Get adequate protein. Prioritize sleep, manage stress and be consistent. Get 1% better each day. You can’t control every change that comes with aging, right?
But there is still so much you can control. Okay, so here’s my final question. What if instead of trying to get your 25 year old body back, you started building the strongest 50 year old, six year old or seven year old body you possibly could? What if you had that mind shift? How would that change the way you approach fitness?
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Would you lift weights? Would you work out more at home? Would you go to the gym? Would you prioritize sleep? Would you eat differently? Would you set a goal for yourself to do A5K or a hike? Go to the Grand Canyon. Would you stop punishing yourself and start taking care of yourself? I imagine the Grand Canyon because that’s one of my goals anyway.
What’s one thing you could start doing this week for the future version of yourself? Right. One thing you can start this week for the future version of yourself a view if you’re comfortable. Tell me in the comments. I’d love to hear it. If there’s power when we speak it out loud and write it out loud or write it down as well.
Okay, so here’s your challenge this week. Don’t try to turn back the clock, right? Do one thing that helps you become stronger going forward. Maybe it’s adding two strength workouts this week. Maybe it’s getting more protein. Maybe it’s taking a daily walk, or maybe it’s taking a walk in the morning and a walk in the evening. Maybe it’s going to bed 30 minutes earlier, but guys choose one.
Start there because you don’t need to change everything overnight. You need small, healthy choices, repeated consistently, and you don’t have to do it alone. I love coming alongside the people, mostly women, that I get to work with and help them figure out how they can do this with their workouts, with their habits. So don’t feel like you have to do it alone.
I truly believe every season of life has a purpose. Getting older isn’t something we need to fear, right? I was just spending time with my grandfather this weekend who was about to be 90W. It’s just so beautiful to see. And I’m not saying it’s easy by any means, but aging is something we should be grateful for. So many people are that I hear or learn about, you know, that don’t have that opportunity anymore to get older because they’re no longer here with us.
So we should be grateful for another year. It’s another opportunity to grow, to serve, to love, to become wiser. And yes, yes, yes, become stronger. Taking care of the body God has entrusted you. It’s about it isn’t about trying to look 25 forever. It’s about being prepared for everything he still has ahead of you. You’re not done yet, right?
You still got air in your lungs and your heart still beating. Let’s go. All right. If today’s episode encourage you, please share it with another woman. Maybe someone who’s convinced her metabolism is working against her. Maybe she needs to hear that getting older, does it mean giving up? And if you’d like how? Building a fitness plan design around your body, your goals, and your season of life.
I would love, love, love to walk alongside you. Give us a call or you can reach out to 074675509 or visit Vanessa Carlson to learn more about our one on one Life coaching, live virtual training and supportive community. Thank you. Thank you so much for spending time with me today. If these episodes are encouraging you and helping you become healthier, I would love to have you join us.
Consider subscribing. Liking this video so you don’t miss future conversations. Thank you again for sharing us forward. We release new episodes every weekday and I’d love to continue this journey with you. All right guys. Until next time, keep moving, keep smiling, keep getting stronger. And remember, you don’t need your 20 year old self body back. You need to take care of the incredible body you have today.
God bless you and I’ll see you in the next episode where we go over how much protein do women over 40 need? All right, guys, Ciao, for now.
Vanessa Carlson, and I am the owner of Vanessa Carlson Fitness. I am Raider Carlson and I am the general manager. At VC fitness our first goal is our fun first approach with all of our clients. Working out should not feel like a punishment at all, and we strive to make it the highlight of their day. The workouts are tailored.
I love using my background as a doctor, physical therapy to make sure that we’re meeting our clients where they’re at, to help them to get to where they want to be. And I think the third thing is the accountability and communication. So not only do we have one on one sessions with our clients in person and via zoom, but with the app, we are communicating with our clients almost on a daily basis so that they feel confident.
Those companies don’t have a doctor of physical therapy on staff. And so obviously Vanessa is a doctor of physical therapy and highly sought out around the country. And that brings me to my next point that we are the highest rated, the most reviewed personal training company in Portland, Maine, where our headquarters are located. However, we train virtually nationwide through zoom, through live zoom sessions, and so it doesn’t matter where you live.
You can work with Vanessa. And then the third thing is our very first session with Vanessa is only a dollar. We call it the region rise assessments, where basically it’s a meet and greet where she looks at your body using her Doctor of physical therapy skills to make sure that you’re getting the most out of your session and make sure that it’s a good fit for you.
I mean, obviously, we know that we can work with anybody, but obviously it’s got to be a good fit for you. So when I was a child, my grandmother had breast cancer and I was very close with her and was with her for a lot of her appointments with chemo, radiation, all the things and kind of seeing how that affected her.
And I just knew early on I wanted to do something to help people with their health. I didn’t really know what that was going to look like. Fast forward as a child, I remember getting my first Barbie workout video working out with Dance Barbie, and that just was a core memory for me. It closed the door, worked out, felt great, and then fast forward some more.
I knew that I wanted to do something in the health and medical field, and had really great mentors and teachers that helped direct me where I knew I wanted to have a gym one day. I didn’t know how I was going to look, and we had our opportunity. As I was a physical therapist to open our first gym, I just went for it and just really wanted to help people learn how to take care of their bodies.
I just knew that fitness was my passion. And just over the years, it just all worked out together. And here we are. The rest is history. So here’s the thing you don’t have to figure this on your own. And I totally understand how exercise can be overwhelming. We all know that we need to eat healthy and exercise and work out on carve time for it, and don’t feel like you have to know it all.
Do it all by yourself. And even if you’re feeling unmotivated, know that you’re not alone. So my my message to you is surround yourself with someone who is motivated. For someone that is passionate about exercise and eating well and building a positive habits, good healthy habits. I don’t know how to paint, but if I want to make a canvas painting, I’m going to go to a place that the person is a great teacher and passionate about it.
And I’m going to come out with a beautiful painting. Same thing with this. Take the shame. Take the pressure off of your shoulders. You’re not alone in this. Many people I work with all the time don’t know where to start, and I am honored to come alongside and help you figure it out. And just start building that momentum and get in your stride.
And I promise you, you won’t regret it. So anything that we’re saying resonates with you. Don’t wait. Just call the number. Or you can put your information on our website and someone will get. Get back in touch with you very, very quickly. I mean, you got to do it so fast and you don’t know what you’re doing because your mind, which I get in the.
So don’t let them get in the way. Only it’s only $1 to try, Vanessa. And it might be the most impactful hour in 15 minutes of your life. Here at VC fitness for your first consultation, it’s only $1. The assessment is going to just go over some things that are on your heart. Give me a good idea of your body awareness, your mechanics and see if we are a good fit and it only costs $1.
So you can find us at BC fitness. Or you can call the number (207) 467-5509. Again, that is (207) 467-5509. And you can look at us and VC Fitness dot live. And one more time you can call (207) 467-5509. And we are waiting for your call.