How I Reset My Metabolism (and What I Wish I Knew Sooner)

For the longest time, I thought my metabolism was slowing down because I was getting older. I was doing everything I thought I was “supposed” to do...eating less, pushing through endless cardio sessions, and trying to outwork a body that felt more stubborn every year. But despite all that effort, I wasn’t seeing the results I wanted.

I remember feeling stuck, frustrated, and honestly, a little defeated. I was tired all the time, struggling to keep up with my busy schedule, and no matter how hard I tried, the scale wasn’t budging. I convinced myself this was just part of midlife—that slowing down was inevitable.

But then I hit a breaking point. I knew there had to be a better way, and that’s when I started digging deeper into what really happens to a woman’s metabolism in midlife.

Here’s What Finally Worked:

✅ Strength Training, Not Just Cardio – I swapped hours of cardio for 3-4 strength sessions a week. Building lean muscle doesn’t just make you stronger - it boosts your metabolism and helps your body burn fat more efficiently.

✅ Eating Enough Protein – I started fueling my body with enough protein to support muscle growth, balance hormones, and keep me feeling satisfied. Protein became my best friend, and it made a huge difference in how I felt and how my body responded.

✅ Balancing Hormones with Smart Nutrition – I learned how carb cycling, intermittent fasting, and nutrient timing could actually work with my hormones instead of against them. My energy came back, my body composition changed, and I felt more like myself again.

What I Wish I Knew Sooner:

I wish I had known that eating less and working out more wasn’t the answer. I wish I had understood that giving my body what it needed (not depriving it) was the key to feeling lean, strong, and energized. And I wish I had known that a balanced, sustainable approach would get me better results than any crash diet ever could.

If this sounds all too familiar, I want you to know that you don’t have to stay stuck in that cycle. I’ve been where you are, and I’m here to help.

Ready to reset your metabolism and feel amazing this spring? Let’s do this together!

3 Steps to Feel Strong, Lean, and Energized in Midlife

If you’re tired of trying every diet, every workout trend, and every quick fix out there without seeing real results, you’re not alone. So many women in midlife feel stuck - doing “all the right things” but still feeling drained, frustrated, and unsure what to do next.

Here’s the truth: it’s not your fault. Hormonal shifts, outdated diet advice, and one-size-fits-all fitness programs often work against your body instead of with it. But here’s the good news - you don’t need to settle for feeling “off” or out of balance. There’s a better way, and I’m here to walk you through it.

Step 1: Eat Real, Whole Foods (and Yes, Carbs!)
Forget cutting out food groups or obsessing over calorie counts. Instead, focus on fueling your body with nutrient-dense whole foods while balancing your hormones with intermittent fasting. This step alone can help reduce inflammation, stabilize energy levels, and reignite your metabolism.

Step 2: Dial in Your Macros
Macros are the game-changer you’ve been missing. Learning how to eat the right balance of protein, carbs, and fats for your body and goals can help you burn fat, build lean muscle, and feel incredible. The best part? You’ll feel full and satisfied - no crash diets here.

Step 3: Build Strength and Confidence with Workouts You’ll Actually Stick To
Workouts shouldn’t leave you dreading the next session or feeling totally wiped out. Instead, focus on simple, effective strength training designed for your stage of life. Combine that with the right support system, and you’ll not only see results but stay consistent - because consistency is where the magic happens.

This isn’t just another plan. It’s a system designed to work with your body, not against it. It’s about creating a sustainable lifestyle that helps you feel like the best version of yourself, no matter your age.

Are you ready to take the first step? Learn more about how my coaching can help you feel strong, lean, and energized in ways that last.

How much protein should I consume in order to burn fat and build muscle in my 50s?

In your 50s, getting adequate protein is one of the best ways to promote your health and facilitate fat loss. After all, among its superpowers, protein helps build lean muscle, assists in key metabolic processes, creates strong bones, and more!

When your protein goals are not met, your health and fitness suffers and the body cannot function optimally. 

How much protein your body requires each day is dependent on a variety of factors, such as age, and activity level, but by and large, it’s likely you’re consuming insufficient protein! When you work with me, I calculate your individual protein needs in my program.

Here are some ways to get 30 grams of protein:

1.   Chicken breast: About 5-6 ounces cooked.
2.   Salmon: Around 5-6 ounces cooked.
3.   Tofu: Approximately 7-8 ounces.
4.   Greek yogurt: About 1.5 cups.
5.   Lentils: Around 1 cup cooked.
6.   Cottage cheese: Approximately 1.5 cups.
7.   Quinoa: Around 1 cup cooked.
8.   Turkey breast: About 5-6 ounces cooked.
9.   Lean beef: Approximately 5-6 ounces cooked.
10.   Edamame: About 2 cups cooked.

Check out my All About Protein Quick Guide to learn more about the importance of protein. I also share quick tips and recipes that you can start using today to increase your protein intake. Get it by clicking here.

Ready to work with me? Sign up here!

2 Amazing Chickpea Recipes!

A few years ago I did a Plant Based Challenge with the FASTer Way community. I've never been a big plant eater, so this challenge forced me out of my comfort zone. Surprisingly, I found a lot of recipes that have become favorites and want to share two of them with you!

Chickpeas are legumes and a great source of plant protein and fiber. Eating chickpeas is good for gut health and digestion and can help lower cholesterol. You should be eating at least 100 grams of protein daily if you have reached peri-menopause. Fiber will help balance blood sugar levels which can help reduce hot flashes.

I have two go-to chickpea recipes. One is simple and one is not. Both are delicious and both are from FASTer Way Vegan Meal Guides.

BBQ Chickpea Salad

1/2 can chickpeas

3 TBS BBQ sauce - I use Primal Kitchen

2 cups romaine lettuce

1/4 cup corn, carrot and onion

For BBQ Chickpeas -> Add chickpeas and sauce to pan and cook over medium heat until sauce starts to get sticky (8-10 minutes). Stir as they cook.

Dressing:

1 TBS tahini

1 TBS lemon juice

1/4 tsp garlic powder, onion powder, dried parsley

1/8 tsp dried dill

3/4 tsp apple cider vinegar, water

Chickpea Hummus Burgers

1/2 cup dry rolled oats

1/4 cup cooked chickpeas

2 2/3 TBS hummus - I use Cedar's

2 TBS finely diced red onion

1 TBS fresh chopped parsley 

1 tsp onion powder

1/4 tsp ground cumin

1/16 cayenne pepper

salt & pepper to taste

1 1/2 tsp olive oil

2 TBS chopped baby spinach (optional)

Add all ingredients to a food processor and pulse until rough chop. Add more hummus if needed to bind the burgers together. You want the mixture to hold together easily when squeezed, but you don’t want it too wet. Because moisture levels in hummus can vary, I suggest starting with less hummus then adding a little more at a time until your mixture holds together when you squeeze it. Divide the burger mixture into fourths. Using your hands, form four patties about 4 inches in diameter. Heat a large saute pan over medium heat. When hot, add the olive oil. When the olive oil is hot, add the burgers. Cook on one side for 3-4 minutes, until golden brown. Flip and cook on the other side for 2-3 more minutes, until browned. Serve immediately over a salad, or on its own.

*I used the same dressing from the BBQ Chickpea recipe!

Bonus - Chickpea Tuna Avocado Salad

1/2 can tuna

1/2 cup cooked chickpeas

1/4 cucumber

1/2 cup cherry tomatoes

1/4 avocado

2 TBS red onion

Italian dressing - or same from above!

Want to try more FASTer Way recipes? Join 5 Days to Melt Your Middle here or download my FREE Anti Diet Guide here.

Questions? Leave a comment below or message me on my socials!

Healthy Habits Change with Age

Healthy looks different for me in my early 50’s than it did in my 20’s and 30s and even my 40s. What I thought was healthy back then doesn’t serve me now and isn’t going to provide the same results.

Here's what I do now at age 52 to keep my body, mind, and hormones happy and healthy:

✨ Prioritize protein - protein with every meal! I shoot for 114 grams of protein a day!
✨ Lift heavy weights 3 days a week
✨ Complete 30 minute strategic workouts - I don’t overdo it!
✨ Focus on whole foods as much as possible
✨ I’ve found balance! I don’t cut out treats and I enjoy myself on special ocassions!
✨ I give myself grace. I’ve ditched the all or nothing mentality!


What I DON’T do (anymore!):

❌ Cut out entire food groups
❌ Cut calories
❌ Punish myself for ‘bad’ food choices by making myself workout more
❌ Use the scale as the only measure of progress
❌ Hours of cardio daily

It’s ok to adjust and pivot our mentality and our strategies as we age! Even throughout the Faster Way program, we’re constantly pivoting and changing things up to keep our bodies responding and changing! 

Learn more about the program I follow and coach here!

How have your habits changed with age?