Lose Fat & Build Muscle After 40 w/ this Exercise Method

Protein Focus

Kristin Rowell emphasizes the critical role of protein in maintaining health and building muscle, particularly as we age. She notes that many people consume inadequate protein due to the corporatization of food, which promotes carbohydrates over protein. Kristin advises prioritizing protein in meals, filling in with healthy fats, and carefully adding carbohydrates.

I tell my clients to prioritize protein, fill in with fat, and then carefully add carbs.

--- Kristin Rowell

She also recommends starting meals with fibrous carbohydrates to aid digestion and regulate blood sugar 1 2 3.

   

Carb Reduction

Reducing carbohydrate intake is crucial for cognitive function, blood sugar regulation, and reducing inflammation, according to Kristin. She suggests that most people, especially those with sedentary lifestyles, consume too many carbohydrates. Kristin advises opting for meals rich in protein and healthy fats, like steak with vegetables, and avoiding bread at the start of meals to prevent blood sugar spikes.

Restaurants bring bread to pacify you and make you more likely to order more food.

--- Kristin Rowell

This approach helps in making more intentional and conscious food choices 2 3 4.

   

Fasting Benefits

Kristin discusses the benefits of periodic fasting, highlighting its role in resetting digestion and regulating blood sugar. She explains that fasting helps deplete glycogen stores, encouraging the body to burn fat for energy, which can lead to improved body composition and lower triglyceride levels.

The number one thing you'll see is your triglycerides number will plummet because we're burning body fat.

--- Kristin Rowell

Kristin incorporates fasting into her routine and recommends it for clients with higher body fat to enhance metabolic health 5 6 7.