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How to lose weight over 35 - its about hormones and metabolism

Losing weight can be a challenging endeavor, especially as women enter their mid-30s and begin to experience natural estrogen decline. Traditional methods like calorie counting often lead to under-eating and neglect of essential nutrients. Instead, focusing on hormones and metabolism is key.

How do we make this happen at Luna Hormone Health? We promote a balanced approach that includes adequate protein intake, aligning with your circadian rhythm, and incorporating sustainable exercise habits can lead to healthier and more sustainable weight loss. It is all about self care.

Maggie Powers, NP - Luna Hormone Health

1. Ditch Calorie Counting: Focus on Nutrition Instead

Calorie counting has long been touted as the go-to method for weight loss, but it can often lead to a restrictive mindset and unhealthy eating habits. Instead of fixating on numbers, prioritize the quality of your food intake. A key recommendation is to increase your protein consumption to at least 30 grams per meal (100-120grams per day).

Your goal? Consume more grams of protein than carbohydrates. This will minimize your body's insulin production (a hormone!) and support lower average blood sugar levels. This in turn promotes a healthier weight.

Why Protein Matters:

  • Focusing on protein is crucial for maintaining muscle mass, which is essential for a healthy metabolism.

  • It promotes satiety and reduces cravings by stabilizing your blood sugars. Higher fat and protein diets also decrease the likelihood of overeating.

Practical Tips for Increasing Protein:

  • Include lean protein sources in every meal: chicken, turkey, fish, eggs, dairy, legumes, nuts, and seeds.

  • Follow content creators who share reciepes for high protein meals. There are a lot of great tricks out there!

  • Opt for protein-rich snacks like Greek yogurt, cottage cheese, or protein bars between meals.

  • Consider incorporating protein supplements like shakes or powders for busy times of day, or as a back-up plan.

2. Align with Your Circadian Rhythm

Understanding and prioritizing your circadian rhythm—your body's natural sleep-wake cycle—can significantly impact weight loss efforts.

Morning Sunlight:

  • Exposure to natural light in the morning helps regulate your body's internal clock and can improve mood and energy levels throughout the day.

  • Aim for at least 15-30 minutes of sunlight exposure shortly after waking up.

Avoid Blue Light at Night:

  • Blue light emitted from screens (phones, computers, TVs) interferes with melatonin production, disrupting sleep patterns. Your melatnonin production is already under attack your estrogen declines. Excess screen time can make the problem worse.

  • Minimize screen time at least an hour before bedtime or use blue light filters.

Protect Your Sleep:

  • Quality sleep is essential for weight management as it affects hunger hormones like leptin and ghrelin. Establish a bedtime routine and create a sleep-friendly environment (cool, dark, and quiet).

3. Embrace Low-Impact Exercise and Strength Training

Physical activity is crucial for weight loss and overall health, especially as we age. However, intense workouts can sometimes increase stress levels, which may hinder weight loss efforts.

Walking 10,000 Steps a Day:

  • Walking is a low-impact exercise that can be easily incorporated into daily routines.

  • Aim for 10,000 steps per day, which promotes calorie burning and cardiovascular health.

Low-Impact Exercises:

  • Incorporate activities like swimming, cycling, yoga, or Pilates, which improve flexibility, strength, and endurance without placing excessive stress on joints.

Strength Training:

  • Lift weights or use resistance bands to build and maintain muscle mass.

  • Muscle tissue burns more calories than fat tissue, even at rest, supporting a higher metabolism.

Avoid Overly Intense Activities:

  • While some intensity is beneficial, overly strenuous workouts can increase cortisol levels (stress hormone), which may lead to weight retention.

  • Listen to your body and prioritize exercises that you enjoy and can sustain long-term.


4. Hormones and Metabolism

As women age, hormone decline can significantly impact your circadiam rhythm, weight management, and metabolism. At Luna we see many women suffer from dramatically incresing insulin resistance (which causes weight gain). Incorporating personalized hormone care into your weight loss strategy can support a healthier metabolism, stabalized emotions , restored sleep, and an overall improvement in w

ell being.

Consult with a Healthcare Provider:

  • Discussing your symptoms and concerns with a healthcare provider that is trained to evaluate women during this stage of life is critical.

  • Most health care providers want to help - but many are not trained to manage hormone decline in perimenopause and menopause.

Consider Hormone Testing:

  • Hormone testing can provide valuable insights into your hormone levels and help determine if hormone replacement therapy (HRT) or other interventions will help you.

  • Testing may include assessments of estrogen, progesterone, testosterone, thyroid hormones, and cortisol levels.

Hormone Replacement Therapy (HRT):

  • For women experiencing menopausal symptoms or hormonal imbalances, HRT can help restore hormone levels to improve overall well-being and potentially aid in weight management.

  • Discuss the risks and benefits of HRT with your healthcare provider to determine if it's a suitable option for you.

Integrating Personalized Hormone Care

By integrating personalized hormone care into your weight loss journey, you can address underlying factors that may be impacting your ability to lose weight effectively - like low estrogen, or thyroid abnormalities. Working closely with healthcare professionals ensures that your approach is tailored to your unique needs and health profile.


Sustainable weight loss for women over 35 requires a holistic approach that goes beyond calorie counting and quick-fix diets. By focusing on protein-dense foods, aligning with your circadian rhythm, and engaging in sustainable exercise routines, you can achieve and maintain a healthy weight effectively.

Luna Hormone Health takes a personalized approach to weight loss, hormone care, and each woman's wellness journey. Mid-life weight loss is about more than just numbers on a scale—it's about enhancing overall health and well-being. With a holistic approach that includes nutrition, exercise, sleep, and personalized hormone care, women over 35 can navigate their weight loss journey with confidence and achieve lasting results.

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