Hey Reader!

I hope you hare having a good week. Today we're talking all about metabolism.

If you’ve ever felt like your metabolism slowed down overnight, you’re not alone. During menopause, hormonal changes can impact how your body burns energy—but the good news?

You have the power to rev it back up! Here's how ...

💡 Quick Win: Eat Protein Within 30 Minutes of Your Workout

After strength training, your muscles are primed to absorb nutrients and rebuild stronger. Eating a protein-rich meal or snack within 30 minutes helps fuel recovery and keeps your metabolism humming. My go to post workout meal is a yogurt bowl (Greek yogurt, protein powder, fruit and granola). Other ideas include a smoothie, tofu scramble, or a handful of edamame post-workout!

🏋️‍♀️ Strength Tip Muscle = Higher Metabolism

The more muscle you have, the more calories your body burns—even at rest. Lifting heavy weights helps you maintain and build lean muscle, which is crucial for keeping your metabolism strong. So, don’t be afraid to pick up those dumbbells! Aim for 2-3 strength training sessions per week.

🥑 Meal Idea: Lentil & Quinoa Power Bowl

Fuel your body with this high-protein, nutrient-dense meal:
✔️ Lentils for plant-based protein and fiber
✔️ Quinoa for a complete protein source
✔️ Roasted veggies for vitamins and antioxidants
✔️ Tahini or lemon dressing for flavor and healthy fats

This recipe is great for meal prep, you can cook the lentils, quinoa and roasted veggies at the beginning of the week to make mealtime easy!

🚫 Myth-Busting: “Cardio is the Best Way to Boost Metabolism”

Nope! While cardio has its benefits, strength training is the real metabolism booster. Lifting weights increases muscle mass, which helps you burn more calories even when you're not working out. So, if you’ve been relying on endless cardio to boost your metabolism, it’s time to switch things up!

🔥 Challenge: Try 2-3 Strength Workouts This Week!

I challenge you to complete two strength training sessions this week. Need a workout plan? DM me “STRONG” on Instagram or reply to this email, and I’ll send you a quick guide!

👉 Want to take your strength to the next level? My 1:1 coaching program is open! Click below to learn more and schedule a call.

Stay strong,
Courtney

P.S. What’s one thing about metabolism and menopause that confuses you? Reply and let me know—I’d love to answer your questions! 💪