Sharing ways to boost your metabolism for my friends who are over 40, but these tips can absolutely help anyone who is trying to improve their metabolism.

Hi friends! How’s the day going so far? The kids are back in school this week (I can’t even believe it) so we’re finding our way into the new school/soccer/dance routine. Our internal clocks are still ticking at Hawaii time (3 hours earlier than it is here in AZ) so that first 6:30 wakeup is going to be REAL lol.

For today’s post, I’m sharing some ways to help boost your metabolism, especially if you’re over 40 (even in your 30s) and notice that results have slowed. Metabolism is the body’s natural process of turning food into energy and your metabolic rate can determine how quickly your body can burn calories. It also affects your body’s ability to lose or gain weight, and is affected by a variety of factors including a person’s age, body composition, hormones, thyroid function, sleep, and so much more. I’ll often hear friends and clients note that metabolism declines as you age, but there are ways you can boost (and repair) your metabolism after you hit the age of 40.

Friendly note here that if you suspect that your metabolism isn’t functioning the way it should (especially if you’re hitting all of the basics like fueling, sleep, hydration, stress management, and fitness), reach out to your health care provider for a personalized action plan. A functional practitioner will help you determine root cause and help you rebalance your body. This is not medical advice and intended for informational purposes only.

10 Ways To Boost Your Metabolism After 40

Strength train

Muscle is the best insurance policy for your metabolism. Muscle is *hungrier* than fat and since it has a higher caloric demand, it burns more calories than fat does at rest. Strength training can also help to protect bone density as we age, and from a functional standpoint, so many strength training exercises support our everyday movements as we age. If you don’t currently strength train, meet with a local certified personal trainer to develop a personalized strength routine. If you need help, I have a few 1:1 online fitness coaching spots open for fall! I’m happy to help ya accomplish your fitness and health goals. My application link is here.

Eat MORE

It may sound counterintuitive, but pretty much all of my nutrition clients need to eat more and increase their metabolic baseline following longterm dieting and deprivation. (Years ago, I was in this situation myself!) Each time you diet down to a certain weight, you may notice you regain the weight and that the results don’t last. Afterwards, you might even have to take more extreme measures to get the same results because the metabolic baseline has been decreased. The body wants to achieve homeostasis, so each time you cut your calories, it will decrease your metabolism to encourage your body to hold onto what it can. As your weight goes down, your calorie burn per day also goes down! If you know that you’re not currently eating enough to support your needs, try adding an additional 100 calories per day for a f

Hi friends! I’ve missed you! This is the longest I’ve been away from blogging for a long time, but I’m back now and excited to chat with you. I hope you had a wonderful weekend and that those of my parent friends with kids heading back to school have an amazing week.

We’re back from Hawaii and I have so much to say. It was our first time in Oahu, and it was seriously the most magical, beautiful, relaxing trip. I feel so refreshed and my heart is very happy after a week away. It’s been a whirlwind couple of months (Vegas, staycation, dance competitions, family in town, and then our entire family got sick) and this was the perfect way to cap off an awesome summer.

I’m excited to share a recap from our trip, some of the adventures we enjoyed, and some of the food we ate!

The FOOD. It was everything.. and I’m still having malasada withdrawals….

(These are the malasadas from Duke’s Market, which we had a few times. They’re made from rice flour, slightly crunchy on the outside, soft and chewy on the inside. The purple ube one was my fave, followed by the haupia filled one. Haupia is a gorgeous coconut custard. #2 on the list of best donuts in my life)

One of the best parts is that my mom was able to join us! The Pilot had to work some of the days we were there, so we asked if we could fly her out to join us. We were all so pumped that she was able to make it and we had the best time with her there.

Our Waikiki Recap (+ what to do and where to stay)

Waikiki adventures:

Beach days

I knew that the kids would be happier just going to the beach than planning excursions with lots of travel time, and that was exactly correct. Also, for many of the snorkeling or sea turtle adventures, you need

Sharing some ideas on how to set healthy examples for kids, teach them about health, and get them excited about nutrition.

Hi friends! How’s the week going? We’re having the dreamiest time in Hawaii; I never want to leave.

For today’s post, I’m answering a reader’s request about teaching kids about nutrition and setting a healthy example for kids as they grow up. While I’m not an expert in this (please keep in mind that I’m NOT an RD), it’s been important to me to model healthy behaviors our babies can keep for life. In today’s post, I’m sharing some of the things that have worked for us, and as always, I love hearing your input, too!

How to teach kids about nutrition

Show, don’t tell

This is my #1 tip and I could probably just end this post here. A lot of the things the kids know about nutrition, they’ve learned from watching us and how we eat, how we plan our meals, and how we shop. I don’t have to really “tell” them anything; kids are little sponges and are always soaking up information from the world around them.

I love the fact that our kiddos are adventurous eaters who seem to enjoy food as much as we do. They’re not picky and will try anything, and while they each have a giant sweet tooth (I do, too!), they also enjoy lots of fresh produce, protein, healthy fats, and nutrient-dense starches on their plates. One of my biggest goals for nutrition for the girls was to teach them about balance, which they can only learn if I model that myself. I’ll have a giant salad, but I’ll also have a cupcake or ice cream with them, and it’s no big deal. We order Domino’s pizza (they love it) and get donuts weekly. I never want anything to be *weird* or forbidden, and they know that we focus on colorful, fresh foods from the earth + room for the soul-hugging stuff in there, too.

(Their favorite snack: smoked oysters and skinless/bonless sardines. They eat them straight-up out of the can.)

This can be hard if you’ve grown up with a tricky relationship with food, but remember that kids are always watching. Enjoy treats guilt-free and don’t talk about how food affects your physical appearance. Instead, you can say things like, “I’m going to have so much energy after this salad” or “soup always makes me feel better when I’m under the weather.” Or, you could also say nothing. I find that whatever I’m eating, the girls want to eat, too. I’ll often make my portions larger because I know at least half will be “tasted.”

Eat the rainbow

I don’t think kids *need* to know the vitamin, mineral content, or

Aloha friends! Happy Friday to you all. I hope you’re having a lovely morning and have a fun and relaxing weekend ahead. After a rough couple of weeks, I’m on the way to Hawaii with the crew! SO ready to be on the beach with a shaved ice in hand. I’ll definitely be sharing a recap of our trip and will post some of the adventures on IG stories.

(I have zero pics from this week but here’s one from our last trip to Hawaii! Liv was tiny and P was in my belly.)

It’s time for the Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

Read, watch, listen:

A new season of Never Have I Ever is on the way and I’m SO pumped.

A cast recording of the Music Man with Hugh Jackman and Sutton Foster?? Blessed.

Simplify for happiness.

How to do anything.

Fitness + good eats:

If you’ve been wanting to try Fit Team but aren’t sure about committing to a subscription, you can get a copy of our August workout plan here! This month’s focus is endurance, so think pulsing movements, higher reps, and spicy isometric holds. Each workout has a video tutorial with demos and modifications.

It’s not a subscription and you can try out the workouts and see how you like them. 🙂 (Please keep in mind that monthly members get access to our online platform and all of the bonuses, including live workouts, follow-along videos, playlists, recipes, calls with health experts, etc.) Get your August plan here so you’re ready to rock and roll on Monday!

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Sharing a whole day of eats from start to finish. 

Hey hey! Happy humpday! What’s going on this morning? I have 1:1 calls all morning and getting a podcast episode edited and ready to go. I hope you have a lovely day ahead.

For today’s post, I thought I’d share a WIAW (What I Ate Wednesday) since it’s been a while. I always love getting healthy meal inspiration from friends, so I like to share these posts for an idea of what a typical day of eats looks like. I can understand why these types of posts may not be helpful for everyone (sharing my thoughts on that here!) but I tried some a couple of new recipes and am excited to share them with ya.

Here’s what a full day of recent eats looked like from start to finish! (I took these pics a couple of weeks ago but am just sharing them now! The kids weren’t at camp this particular week, so I was juggling work stuff in between making sure they were happy, fed, and entertained. The Pilot was also out of town for work so I was doing the solo parenting thing. I also let them watch some extra TV while I got things done, let’s be real.)

8:20am

I slept in until 8 (summer, I love youuuuuuuuuuuu) and then started my day with a large glass of water with Sakara Beauty drops (minerals that are completely tasteless. I like adding these to my water since I filter it with the Berkey, and my stress level is a bit higher lately, which can deplete minerals)

Since it was a busy morning work-wise, I had a Bulletproof bar and a cup of coffee (decaf with raw milk, Stevia, and collagen), probiotics/digestive enzymes from Sakara and made the kids a quick breakfast. I sat at the kitchen table with my computer and helped the kids while they worked on their summer packets.

10:15am

Watered the plants and had the rest of my breakfast:

2 scrambled eggs, 2 slices of turkey bacon, and a reheated Super Hero muffin from this cookbook. These muffins are SO good and the kids loved helping me make them. Whenever we make breakfast staples, I try to make a double batch and freeze them for quick options.

I sat by the pool writing while the kids swam, hopped in for a bit to cool off and play, and took two 1:1 coaching calls upstairs while the kids dried off and ate their lunch.