By Lara Frendjian, Functional Nutritionist
If you feel like your metabolism has suddenly slammed on the brakes after 40—leaving you with stubborn weight gain, bloating, exhaustion, and zero energy—you’re not alone.
"At 45, it felt like overnight—I gained 10 pounds. I was bloated beyond belief, like pregnant from my rib cage. I was exhausted all the time, but who has time to nap? I was helping women with their health, yet I was going through this myself. And I thought—WHAT is happening to my body?" - Lara Frendjian
The truth is, what worked in your 20s and 30s stops working in your 40s. Your body is going through real metabolic and hormonal shifts—and if you don’t adjust your nutrition, exercise, and stress management, you’ll feel like you’re fighting an uphill battle.
The Big Shift: Why Your Body Changes After 40
✔️ Your metabolism slows down – meaning your body burns fewer calories at rest.
✔️ Hormonal shifts affect fat storage – progesterone drops, estrogen becomes erratic, and cortisol spikes, leading to weight gain (especially around the midsection).
✔️ Blood sugar regulation weakens – making you more prone to insulin resistance, cravings, and energy crashes.
✔️ Your body is more sensitive to stress – over-exercising, under-eating, fasting too aggressively, or drinking coffee first thing in the morning can actually make things worse.
But here’s the good news: you can turn this around. It starts with eating the right way for this phase of life—balancing protein, fiber, healthy fats, and micronutrients while removing stressors from your body.
Step 1: The Stress Bucket – Why Nothing is Working
"We have a stress bucket. And throughout our life, we’re filling it up. Some women breeze through perimenopause, and others—hot flashes, exhaustion, brain fog—it’s a horror show. The difference? How FULL your stress bucket is."
Your body was handling stress fine… until now. Over-exercising, under-eating, fasting, pushing harder—it all adds to your stress bucket.
🚨 When the bucket overflows, symptoms hit hard. That’s when weight loss stalls, bloating worsens, energy disappears, and nothing works.
How to Empty the Stress Bucket:
✅ Eat nourishing, balanced meals (no more skipping meals or eating like a bird).
✅ Reduce cortisol spikes by eating protein and fat in the morning—NOT coffee on an empty stomach.
✅ Ditch chronic high-intensity workouts (more on that next).
✅ Improve digestion by focusing on whole, unprocessed foods and hydration.
✅ Sleep well—if you’re waking up in the night, your blood sugar or stress levels need attention.
Step 2: Macros & Micros – Why Counting Macros Isn’t Enough
Right now, macro-based diets are everywhere. You’ve probably seen the advice: "You can eat anything as long as it fits your macros!" That means if you hit your protein, carbs, and fat goals, it doesn’t matter whether you get those from a fast-food burger or a balanced, whole-food meal.
🚨 But here’s the problem: Macros are only part of the picture.
"Women in midlife don’t just need calories—they need nutrients. We need vitamins and minerals, not just macros. Micronutrient deficiencies are one of the biggest causes of feeling awful in midlife. You can hit your macros eating processed junk, but if your body is starving for magnesium, zinc, B vitamins, or essential fatty acids, you’re still going to feel exhausted, bloated, and stuck." - Lara Frendjian
The Micros That Matter
Macros tell you how much. Micros tell you what your body actually needs.
✔️ Magnesium – Needed for stress management, muscle relaxation, and sleep. Deficiency = anxiety, poor recovery, and restless sleep.
Sources: Dark leafy greens, pumpkin seeds, almonds, cacao.
✔️ Zinc – Supports immune function, hormone production, and metabolism. Deficiency = slow thyroid, weak immunity, and poor wound healing.
Sources: Grass-fed beef, oysters, pumpkin seeds, chickpeas.
✔️ B Vitamins – Essential for energy production, brain function, and detoxification. Low B6 = more severe PMS and hormonal imbalances.
Sources: Liver, eggs, salmon, lentils, bananas.
✔️ Omega-3s & Healthy Fats – Reduce inflammation, support brain function, and balance hormones.
Sources: Wild-caught fish, chia seeds, walnuts, flaxseeds, olive oil.
✔️ Fiber – Supports digestion, gut health, and hormone detoxification.
Sources: Chia seeds, flaxseeds, leafy greens, berries, sweet potatoes.
🚨 Bottom Line: Counting macros alone won’t fix bloating, fatigue, weight gain, or hormonal shifts. If you aren’t nourishing your body with micronutrients, your metabolism won’t fire up the way you want it to.
"It’s not just about hitting numbers—it’s about giving your body what it actually needs to thrive." - Lara Frendjian
Step 3: Low-Intensity vs High-Intensity Exercise – What Works Now
"Most women think: 'I need to work out harder, eat less, and do more HIIT to lose weight.' And it’s actually the worst thing you can do."
🚨 Signs your workout is making things worse:
❌ You feel exhausted instead of energized after exercising.
❌ You gain weight or feel puffier after workouts.
❌ You have constant cravings and blood sugar crashes.
What to Do Instead:
✅ Low-intensity, restorative workouts – "Pilates, walking, and rebounding support metabolism without spiking cortisol."
✅ Strength training – "Muscle is your metabolism’s best friend. You want to maintain or build lean muscle in your 40s."
✅ Breathwork during exercise – "If you can’t breathe through your nose, you’re working out too intensely for your body."
Step 4: What to Eat – A Simple, Nourishing Meal Plan
This is NOT about restrictive dieting—it’s about fueling your body properly.
Breakfast: Chia Seed Pudding (High Protein, High Fiber)
📌 "Chia pudding keeps me full for hours and balances blood sugar."
✅ Ingredients:
- 3 tbsp chia seeds
- 1 cup unsweetened kefir (or almond milk)
- ½ avocado
- ½ cup frozen strawberries
- 1 scoop clean whey protein powder
- 1 tsp cinnamon (blood sugar stabilizer)
🔹 Blend everything together & let sit for 5-10 mins.
Lunch: High-Protein, Gut-Friendly Salad
📌 "I love arugula with grated beets because beets support liver detox and digestion."
✅ Ingredients:
- 2 cups arugula
- ½ cup grated raw beets
- 1 can wild-caught tuna OR 4 oz grilled chicken
- 2 tbsp olive oil
- ½ lemon squeezed
- 1 tbsp hemp seeds (for extra protein)
Dinner: Protein, Fiber & Healthy Fats
📌 "Dinner should be simple: protein, veggies, and a healthy carb like sweet potato."
✅ Ingredients:
- 4-6 oz baked salmon
- 1 cup roasted broccoli
- ½ sweet potato (fiber + slow-digesting carb)
- 1 tbsp ghee or butter
Fasting Between Meals & Bedtime Snack
📌 "You don’t need to snack all day. But if you’re waking up in the night because you’re hungry, have a little fat before bed."
✅ Lara’s Favorite Nighttime Snacks (if needed):
1️⃣ 1 tbsp almond butter with sea salt
2️⃣ 1 tbsp creamed coconut (for slow-digesting energy)
The Bottom Line: Nourish, Don’t Punish
This isn’t about restricting, punishing, or forcing your body to change. It’s about giving it what it needs.
🚀 Boost metabolism with protein, fiber, and micronutrients.
🚀 Lower cortisol & stress by eating enough, sleeping well, and choosing low-impact movement.
🚀 Lose weight & reduce bloating by eating real, whole foods and ditching processed oils and sugar.
"Your body isn’t broken. It just needs the right fuel, the right movement, and LESS stress. Do that, and it WILL respond." - Lara Frendjian
👉 Start today—pick one meal, one habit, and build from there. 💛
👉 Want even more tips on balancing hormones, fixing your metabolism, and finally feeling GOOD again? Lara and I break it all down in this week’s podcast episode! 🎙️ Listen here
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