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Simple Nutrition Tips For Healthy, Glowing Skin

Simple Nutrition Tips For Healthy, Glowing Skin

by | Oct 21, 2023 | Anti-ageing

Woman inviting you into the website

Do you wish your skin was clear, calm and youthful? You don’t need to spend hundreds or even thousands on skin treatments, masks and cosmetic procedures – it all starts with some simple nutrition tweaks.

If you’re after healthy, glowing skin, this is what you want to focus on.

Simple Nutrition Tips For Healthy, Glowing Skin

Drink plenty of fresh filtered water

It might be on the surface, but your skin relies on what your body provides just like any other organ in the body. For healthy skin, it needs plenty of nutrition, functional detoxification pathways and of course hydration. And all of these essential mechanisms rely on having plenty of water in the body.

Dehydration can contribute to a host of skin-related symptoms including:

  • Dry, itchy or rough skin

  • Fine lines

  • Dull complexion

  • Reduced elasticity

  • Fragile skin that is easily damaged

So do your skin a favour and go drink a big glass of water ASAP!

Don’t fear fats

Or at least don’t fear healthy fats – think fats such as avocado, ghee, coconut oil & olive oil and omega-3 fatty acids such as those found in fish.

Essential fatty acids build the membranes of your cells, keeping them happy and healthy. Plus they also support the skin’s natural barrier, helping to keep your skin hydrated, plumper, and younger looking.

Omega 3s have some additional benefits to offer. For example, they can protect against sun damage & reduce inflammation. For those who dislike fish or are plant-based, you can include chia seeds, flaxseeds, hemp seeds and walnuts.

But do avoid this fat at all costs!

The one type of fat that can sabotage your skin health? Industrial trans fats – aka vegetable oils that are chemically altered to be solid at room temperature. Trans fats can drive systemic inflammation, which is bad news for your skin.

You’ll find these fats in highly processed foods, take-away (particularly fried food from restaurants that reuse frying oil!) and any food that lists ‘partially hydrogenated oil’ as an ingredient.

Unfortunately, in Australia, manufacturers are not required to declare trans fats on the nutrition label. The only time they must list it is if they make a nutrition content claim about cholesterol, saturated, trans, polyunsaturated, monounsaturated, or any of the omega fatty acids.

So your best bet is to stick to a diet of 80-90% wholefoods, and choose your ‘treat’ foods wisely.

Want my free age-defying secrets? (Silly question, i know!) click here now

Up the vitamin E

All vitamins & minerals benefit your skin in one way or another, but if I had to pick out one super-nutrient to touch on, it would have to be vitamin E.

Vitamin E is a fat-soluble nutrient, meaning you need to consume it with fat to absorb the goodness. It has anti-inflammatory properties, counteracts UV damage thanks to its antioxidant properties, and reduces premature ageing and cell damage.

How can you increase your intake? Through plant-based foods that are rich in healthy fats. Reach for almonds, sunflower seeds, hazelnuts, pine nuts, Brazil nuts, pumpkin seeds and avocado. The best part is that these contain fat already, so your body will absorb more of the vitamin E.

Eat your fruit & veg

Fruit and vegetables have so much to offer us in terms of health benefits. But when it comes to skin, the biggest benefit is as a source of antioxidants.

For example, beta-carotene, found in orange and yellow produce, protects your skin against UV rays and premature ageing. Other antioxidants that support healthy skin include vitamin C, lutein and lycopene.

The easiest way to make sure that you get plenty of skin-loving antioxidants? Choose a variety of different coloured fruits & veg – this will give you a wide spectrum of antioxidants (not to mention plenty of fibre, vitamins & minerals!)

Start from the inside out

One of the most important steps you can take for your skin is to optimise your internal health – particularly your gut (including your liver detox pathways). If you think about it, your digestive tract is responsible for:

  • Digesting nutrients so they are able to be absorbed

  • Absorbing nutrients into the bloodstream

  • Removing toxins and excess hormones that can affect your skin

  • Supporting your immune system (including the regulation of inflammation)

In fact, all of the other tips listed above rely on these actions to happen. So if you’re going to do just one thing for your skin’s sake, it has to be focusing on a healthy gut and liver detox.

Need some tips on how to get your insides balanced again? Listen to The Ageless and Awesome Podcast.

Ready to live your best life? Click to Book your free Introduction call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

Your Metabolism Explained – What You Need To Know

Your Metabolism Explained – What You Need To Know

by | Oct 14, 2023 | Anti-ageing, Weight Loss

Woman inviting you into the website

Whenever we talk about weight loss, the topic of metabolism comes up. But do you know what it actually means and how it affects your body? Let’s get into some of the nitty gritty of your metabolism & what you can do with it.

What is metabolism?

First up, we need to understand what it is! There is a lot more to it than just losing or gaining weight. In fact, the definition of metabolism is:

All of the chemical processes that take place in the body to allow for growth, reproduction and maintenance of life

So it’s much more than just whether you can drop body fat or not!

It’s also important to note that there are several hormones & glands that play a part in controlling your metabolism. The major one to keep in mind specific to metabolic rate (how fast or slow it is) is your thyroid gland. In turn, your thyroid gland is controlled by your hypothalamus & pituitary gland in the brain.

Is it fixed, or can it be changed?

You might hear a lot of talk about a slow or fast metabolic rate. Teenage boys who can eat everything in sight and not put on a kilo? Fast metabolic rate. Someone with a condition such as Hashimoto’s that affects the thyroid’s function? Likely a slow metabolic rate that will lead to weight gain.

But it’s a big myth that your metabolism is fixed and there is nothing you can do about it! While there is a genetic component to the metabolic rate, there is plenty you can do to support a higher rate.

Does your metabolism drop with age?

Another common myth I hear from my clients? ‘Oh it’s just because I’m getting older, your metabolism slows down as soon as you hit 40 right?’

Think again. While there is some truth to it – there is a reduction that occurs – the latest science busted the idea that ageing was to blame for significant weight gain.

Research released in 2021 found that between 20 and 60, metabolic rate didn’t really change. It was once the participants reached 60 that the metabolism dropped – and even then, it was only by 0.7% per year.

It may even be that this myth itself is to blame. We tell ourselves that it’s inevitable to gain weight with age, so we don’t do anything to prevent it.

Want my free age-defying secrets? (Silly question, i know!) click here now

Tips to boost your metabolism

So now that you know a sluggish metabolism isn’t set in stone, what can you do to get it moving? Here are some simple habits to get you started.

Use movement

There are a few ways that physical activity can support your metabolism.

First up, we have incidental activity. If you’re moving frequently throughout the day and getting your steps in, this kicks up the metabolic rate.

Then there is more structured training. HIIT can support a healthy metabolism, although keep in mind it’s not for those under high or chronic stress. Strength training and building muscle can also be amazing for supporting your metabolic rate – muscle requires more calories to function and maintain itself. So if you add more muscle to your body, you will naturally increase your metabolism.

Don’t starve yourself – eat regularly!

I see so many women calorie restricting to lose weight. But this can actually have the opposite effect and leave you unable to eat a normal amount.

There are a few factors at play here. Calorie restriction can impair thyroid function, dropping the metabolic rate. Food also supports metabolism through TEF or thermic effect of food.  That’s right, food actually helps to burn itself off because it takes energy to digest and process it all!

And if that wasn’t enough, calorie restriction can also lead to nutrient deficiencies. If you don’t have the nutrients your body needs for an optimal metabolism, it can slow down the rate.

Get plenty of quality rest

If you’re skimping on sleep, you’re putting yourself at high risk of developing insulin resistance, which leads to cravings, weight gain and serious chronic health conditions. It also spikes your cortisol which puts pressure on the thyroid gland.

Make sure you prioritise 7-9 hours of high-quality sleep every night.

Add some green tea & spicy food

These ones have a minimal effect, but it can’t hurt to give them a go! Green tea and spicy food like chilli can give a minor boost to your metabolic rate. Not to mention, they’re also packed full of antioxidants and other fantastic supportive compounds.

Ditch the quick fixes and transform your body the right way!

Let’s jump on a FREE Introduction Call to talk about how we can get you looking AND feeling amazing

Ready to live your best life? Click to Book your free Introduction call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

Perimenopause and Eczema

Perimenopause and Eczema

by | Aug 10, 2023 | Anti-ageing, Perimenopause, Skin

Woman inviting you into the website

As if navigating the hormonal changes of perimenopause wasn’t challenging enough, many women (including myself!) also find themselves grappling with an increase in eczema symptoms during this phase of life, or in my case, eczema for the first time! Yippee!! So my friend, I’m here to help by helping you understand this connection and provide you with some practical tips to manage eczema during perimenopause. So, let’s get started!

Want my free age-defying secrets? (Silly question, i know!) click here now

Understanding the Connection Between Peri/Meno and Skin

Skin changes are a symptom of fluctuating hormones in women as I’ve outlined in the past couple of blogs and episodes of The Ageless and Awesome Podcast.

The three primary hormones that affect the skin are:

1. Progesterone: Supports oestrogen and keeps skin moist and supple.

2. Oestrogen: Helps with collagen production and maintains skin thickness.

3. Testosterone: Manages sebum production and helps with elasticity.

Of these, oestrogen levels plays the most significant role in your skin health. Oestrogen, also known as estradiol, is a hormone closely linked to the female reproductive system and organs, however it also impacts the body in a number of other functions.

For example: 

– At puberty, oestrogen helps with the growth of long bones and the fusion of growth plates AND protects bones throughout life, preventing osteoporosis.

 – During puberty and pregnancy, oestrogen encourages the growth of mammary ducts.

 – Oestrogen provides lubrication and moisture to vaginal epithelial mucosal cells.

 – Cardiovascular health benefits from oestrogen because it reduces LDL ( “bad cholesterol”) and increases HDL (“good cholesterol”).

Along with these essential functions in your body, oestrogen plays a critical role in keeping skin supple, elastic, and smooth.

Skin Health and Eczema 

Some skin dryness comes from the ageing process. As we get older, our skin becomes less watertight and both men and women experience thinner epithelial layers which allows moisture to evaporate through the skin more quickly.

For women, dry skin also comes from the loss of oestrogen during perimenopause. The skin-smoothing collagen and moisturising oils in the skin are supported with oestrogen so as oestrogen levels drop, a loss of collagen and nourishing oils occurs. Without enough collagen and skin oils, skin becomes less able to retain moisture, making it dry, itchy, and flaky.

Atopic dermatitis, also known as eczema, causes itchy skin, scaly patches, blisters, and dry skin. Although eczema can occur at any time in a person’s life, perimenopause can create the perfect storm for eczema symptoms to appear. In addition to hormonal imbalance, the pH level of perimenopause skin begins to change when a woman nears 50 years of age. Skin can become sensitive and less resilient, resulting in menopause-associated face rashes or eczema. Fabrics, dyes, perfumes, and stress can induce skin reactions much more quickly during perimenopause.

This was certainly the case for me. To listen to my story on The Ageless and Awesome Podcast.

Hormone imbalance is the primary cause of eczema during perimenopause (shocker, right?!?). Diminished oestrogen levels cause the skin to become more reactive to internal and environmental triggers. In addition, age and hormonal imbalance prevent the skin from healing as quickly as it used to, resulting in persistent eczema symptoms. Therefore, women with a previous history of eczema may experience a significant recurrence of their symptoms. For these women, eczema and menopause may go hand in hand.

Managing Eczema in Peri/Menopause

Moisturise, Moisturise, Moisturise!

One of the most crucial steps in managing eczema is to keep your skin well-hydrated. Opt for fragrance-free and hypoallergenic moisturisers to avoid any potential irritants. Also be mindful of using natural ingredients wherever possible to avoid endocrine disrupting chemicals that can further contribute to hormone fluctuations. Apply moisturiser immediately after bathing to lock in the moisture. Consider using thicker ointments or creams rather than lotions (especially in the cooler, drier months), as they provide a stronger barrier for your skin.

Choose Gentle and Fragrance Free Products

Perimenopause itself can be a stressful time due to the various physical and During perimenopause, your skin may become more sensitive, so it’s essential to choose gentle skincare and household products. Avoid harsh soaps, detergents, and other potential irritants that may exacerbate your eczema symptoms. Opt for products labeled as “fragrance-free” or “hypoallergenic” to minimise the risk of skin irritation.

Manage Your Stress

Stress can trigger or worsen eczema symptoms. Perimenopause itself can be a stressful time due to the various physical and emotional changes you may be experiencing plus the life stressors in our 40s/50s can be increased. Engage in stress-reducing activities such as deep breathing exercises, yoga, meditation, or engaging in anything that brings you joy. Taking care of your mental well-being can have a positive impact on your skin.

Nourish Your Body

A nourishing diet with the ideal foods for your skin and hormones can work wonders for your skin health. Include foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel), chia seeds, and walnuts. These healthy fats have anti-inflammatory properties that may help reduce eczema flare-ups. Avoid potential trigger foods like dairy, gluten, and certain spices, as they can worsen inflammation in some individuals or get your very own personalised nutrition plan in The Glow Protocol™️ so that you know the EXACT foods for your optimal health. It was life changing for me and my skin.

Consult a Practitioner

If your eczema symptoms become severe or you just can’t seem to get on top of it, it’s best to seek professional help. A qualified Health Care Practitioner, (err…like me!) can provide personalised advice and recommend the best management plan for your situation. You’ll be so glad you did. 

Of course, this is general advice and not a personalised protocol. If you’re look for a more personalised approach and a protocol with the EXACT strategy for your individual biochemistry, then click this link to learn more.

Ready to live your best life? Click to Book your free Introduction call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

The Estrobolome Unveiled: A Peek into Perimenopausal Skin Secrets!

The Estrobolome Unveiled: A Peek into Perimenopausal Skin Secrets!

by | Aug 10, 2023 | Anti-ageing, Perimenopause

Woman with brain fog

When you think of perimenopause and menopause, most people are thinking of the common symptoms like hot flashes and mood swings, right? But what you may not realise is that peri/menopause also affects the skin. One fascinating aspect of this is the role of the estrobolome – please stay with me, I’ll try not to make this a snoozefest. In this post, I’ll explore how the estrobolome can influence our skin health and discuss practical tips to support vibrant and healthy skin – and we all want that right??

Understanding the Estrobolome

Before diving into the connection between the estrobolome and peri/menopausal skin, have you heard of the estrobolome? The estrobolome is simply part of your gut microbiome and it’s a funky term for the community of microorganisms in the gut that contribute to the metabolism of oestrogen. These microorganisms play a crucial role in converting oestrogen into various metabolites, which can have either beneficial or detrimental effects on the body.

Want my free age-defying secrets? (Silly question, i know!) click here now

Impact of the Estrobolome on Perimenopausal Skin

As you already know, perimenopause triggers hormonal fluctuations, particularly a decline in oestrogen levels. These changes can affect the skin in multiple ways. Here are some key aspects of the estrobolome’s impact on perimenopausal skin:

Hydration and Elasticity:
Oestrogen is known to promote skin hydration and maintain its elasticity. As oestrogen levels decline during perimenopause, the skin may become drier and lose some of its suppleness. The estrobolome influences the metabolism of oestrogen, and an imbalance in its composition can increase skin dryness and reduce elasticity. Supporting a healthy estrobolome may help optimise oestrogen metabolism and contribute to better skin hydration and elasticity.

Collagen Production:
Collagen, a structural protein responsible for skin strength and firmness, is influenced by oestrogen levels. Oestrogen stimulates collagen production, and reduced oestrogen during perimenopause can lead to a decline in collagen synthesis. The estrobolome’s role in oestrogen metabolism can indirectly affect collagen levels, potentially impacting the skin’s ability to maintain its youthful appearance. Nurturing a healthy estrobolome may contribute to optimal oestrogen metabolism and support collagen production.

Skin Thickness and Wrinkles:
Oestrogen also influences the thickness of the skin and its ability to retain moisture. Reduced oestrogen levels can result in thinner skin, making it more prone to wrinkles and fine lines. Additionally, oestrogen depletion affects the skin’s ability to retain moisture, leading to dryness and an aged appearance. By maintaining a balanced estrobolome, perimenopausal women may support oestrogen metabolism, potentially promoting thicker and more moisturised skin, thus reducing the appearance of wrinkles. 

Inflammation and Sensitivity:
Hormonal changes during perimenopause can cause increased skin sensitivity and inflammation. The estrobolome’s impact on oestrogen metabolism can indirectly influence these skin conditions. Imbalances in oestrogen metabolites due to an unhealthy estrobolome may contribute to heightened skin sensitivity and inflammation. By promoting a healthy estrobolome, women can potentially mitigate these skin issues and maintain a more balanced complexion.

Supporting a Healthy Estrobolome for Vibrant Skin

So, what can we do to optimise our skin health during peri/menopause?

1. Balanced Diet:
Consuming a nutrient-rich diet is crucial for supporting a healthy estrobolome and overall skin health. Focus on whole foods, including fruits, vegetables, quality proteins, and healthy fats. These provide essential nutrients and antioxidants that nourish the gut microbiome and promote optimal oestrogen metabolism.

2. Probiotic and Prebiotic Foods:
Consider incorporating probiotic-rich foods like yogurt, sauerkraut, and kefir into your diet. These foods contain beneficial bacteria that can help maintain a healthy estrobolome. Additionally, consuming prebiotic-rich foods such as garlic, onions, and bananas can provide the necessary fibre to feed your beneficial gut bacteria.

3. Stay Hydrated:
Proper hydration is essential for skin health. Drink an adequate (35mL/kg) amount of water daily to help maintain skin hydration and support its natural functions.

4. Skincare Routine:
Adopt a skincare routine that focuses on hydration and nourishment. Use chemical free cleansers, moisturisers, and serums formulated to support mature skin. Look for products containing hyaluronic acid, antioxidants, and natural oils to replenish moisture and combat oxidative stress.

5. Manage Stress:
Stress can negatively impact the gut microbiome and skin health. Engage in stress-reducing activities such as deep breathing, meditation, yoga, spending time in nature or activities that bring joy and relaxation. Prioritising self-care can positively impact both your gut health and skin.

As we navigate the changes that occur during peri/menopause, understanding the estrobolome’s impact on the skin can provide valuable insights. By supporting a healthy estrobolome through a balanced diet, probiotics, hydration, and stress management, women can potentially optimise oestrogen metabolism and promote vibrant and healthy skin. Remember, taking care of your gut health not only benefits your overall well-being but also has a remarkable influence on the health and appearance of your skin throughout the perimenopausal transition.

Of course, this is general advice and not a personalised protocol. If you’re look for a more personalised approach and a protocol with the EXACT strategy for your individual biochemistry, then click this link to learn more.

Ready to live your best life? Click to Book your free Introduction call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

How To Lose Weight Healthily (No Fad Diets In Sight!)

How To Lose Weight Healthily (No Fad Diets In Sight!)

by | Aug 2, 2023 | Anti-ageing, Weight Loss

How To Lose Weight Healthily (No Fad Diets In Sight!)

When a new year rolls around, many of us start thinking about how we can live a healthier lifestyle. Weight loss is one of the most common goals set during January. But instead of reaching for the latest fad diet, I encourage you to look at how you can lose weight healthily – because healthy weight loss is sustainable weight loss.

Let’s look at what you can do to lose weight without resorting to calorie restriction or crazy exercise regimes.

Want my free age-defying secrets? (Silly question, i know!) click here now

Tips to lose weight healthily in 2023

Add in the nourishing foods

Most fad diets will have you cut foods out. Whether it’s cutting carbs for keto, cutting fat, or restricting calories in general, it’s a miserable way to live! But the good news is you can switch up this mindset and focus on including more nourishing foods.

Why does this work?

  • Wholefoods contain more micronutrients that fuel your body’s metabolism
  • They are packed with fibre and protein that keep you satiated
  • Nourishing wholefoods also help to reduce inflammation that can contribute to insulin resistance, thyroid disease and other weight saboteurs

So fill your plate up with foods such as:

  • Eggs and dairy (sheep’s dairy is often better tolerated)
  • Fish and seafood
  • High-quality meat and poultry
  • Beans and legumes
  • Nuts and seeds
  • Wholegrains and pseudograins
  • Fruit and vegetables
  • Herbs and spices

Start by aiming for 80% wholefoods and 20% bonus foods that you enjoy.

Even if you make it a rule to have these foods as 80% of your intake, you’ll be well on your way to a healthy weight.

Find fun ways to move your body

Exercise is a must for so many reasons – not just to optimise your body composition! But there’s nothing worse than working out in a way that you loathe.

So if you hate the gym or going for jogs? I give you full permission to break up with those forms of movement! When you do physical activity you don’t enjoy, you’ll take any excuse to not do them.

So what’s the solution? Find a fun way to move and incorporate it on a regular basis! You might like to try out some different classes and hobbies to find the right fit.

Once you know your form of movement, aim for 2-3 movement sessions per week to begin with.

Put yourself to bed early

If your goal is to lose weight healthily, you need to look into more than just nutrition and exercise. A commonly skipped piece of the puzzle? Getting plenty of high-quality rest.

In fact, poor sleep can sabotage your weight loss efforts. If your nutrition and exercise are in place but you’re not sleeping well, your results can plateau.

Why does poor sleep impact on weight loss? There are a few factors at play, including:

  • Lower tolerance for stress and elevated cortisol levels, which can impact your thyroid function
  • Increased hunger hormones, leading to more calories being consumed
  • Reduced insulin sensitivity and higher insulin resistance, contributing to more cravings for sweet, unhealthy food choices

An easy way to tell if you’re getting enough sleep? Do a quick assessment of how you feel when you wake up.

Do you feel energised and ready to jump into your day? Or are you instantly reaching for the coffee pot to give yourself a jumpstart? If it’s the latter, there’s a good chance your sleep quality and/or quality is lacking.

Stay zen

Another overlooked saboteur? Stress! Unfortunately, the human body can’t tell the difference between being attacked by a wild animal and your boss piling even more work on your overloaded plate. So it kicks in with protective mechanisms such as:

  • Increasing your appetite
  • Giving you more sweet, junk food cravings for that quick energy hit
  • Making your cells resistant to insulin
  • Slowing down your metabolic rate by reducing your thyroid function
  • Storing as much energy as possible into the body, particularly around the abdomen

So if you want to lose weight healthily, it’s time to assess your stress. You might not be able to cut out all sources, but you can work on improving your stress resilience (psst – this is something I teach my clients all about!)

Get accountable

To lose weight healthily, you can’t just do something once. You need habits and systems set up to keep up your healthy patterns.

Unfortunately, we do tend to slip back into the more comfortable – UberEats after a hard day, skipping the workout, scrolling Instagram past midnight. That’s why accountability & support from an external source is critical for most people to make lasting change.

This could be as simple as enlisting a friend or your partner for workouts and meal planning. Or if you want to really make big changes with zero excuses, it might be time to bring in a health expert who can not only tailor your healthy living plan, but also keep you motivated when life gets tough.

This is exactly why my Glow Protocol clients see amazing results within weeks of beginning their program!

Ditch the quick fixes and transform your body the right way!

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking AND feeling amazing.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

How To Lose Weight Without Ageing Overnight

How To Lose Weight Without Ageing Overnight

by | Aug 2, 2023 | Anti-ageing, Weight Loss

How To Lose Weight Without Ageing Overnight

So many women want to know how to lose weight – but in a way that doesn’t make them look or feel older. Unfortunately, many weight loss programs out there aren’t set up to help you shift excess kilos in a sustainable way, nor do they care how you look afterwards! In fact, rapid weight loss will often lead to premature ageing.

But the good news is that you don’t have to choose between a healthy body weight and a youthful appearance. With these tips, you can work towards your weight loss goals and skip the premature ageing.

Want my free age-defying secrets? (Silly question, i know!) click here now

How To Lose Weight Without Ageing Overnight

Focus on nourishing foods

Most of the diets out there are focused on what you can’t have. All they do is deprive you, and set you up to fail the first time that a craving overcomes your willpower!

So if you want to know how to lose weight successfully? It’s time to turn this around and instead, make your priority to incorporate more nutrition into your day.

The easiest way to do this is by including a wide variety of wholefoods, including:

  • Fruit and vegetables
  • Nuts and seeds
  • Beans and legumes
  • Herbs and spices
  • Wholegrains such as oats
  • Dairy if you tolerate it (goat milk products are often better tolerated)
  • Eggs
  • Fish and shellfish
  • High-quality poultry and red meat

Not only will this make weight loss easier, but it will also provide you with key anti-ageing nutrients. And if that’s not enough, it also naturally crowds out less healthy options.

Psst – worried you’re not getting enough nutrition in to keep yourself youthful? Make sure you check out my healthy ageing supplement, Energy Glow NR. It contains ingredients specifically to maintain skin integrity & structure, support skin repair and overall skin health – plus so much more. You can learn more about Energy Glow NR here.

Incorporate strength training

A common cause of premature ageing during weight loss is reduced muscle mass. Muscles help us to stay younger and fitter for longer, so we want to hold onto them for as long as possible!

Too many women still believe that strength training will make them big and bulky. But strength training is one of the best forms of exercise for supporting a higher metabolism (so you can eat more food!) as well as preventing premature ageing.

Include at least 1-2 strength training sessions per week. This could include weight lifting, body weight exercise or even hobbies that incorporate strength training such as pole-dancing.

Don’t make it a race

When people are looking at how to lose weight, they often focus on losing as much as possible in a short period of time. But rapid weight loss will not only be unsustainable for most people – it also contributes to premature ageing.

That’s why it’s better to work on slow, sustainable weight loss. Not only does this increase your chance of maintaining your new weight, it also reduces the risk of muscle loss and gives your skin time to adjust to your body changes.

Prioritise hydration

Dehydration is one of the quickest ways to prematurely age your skin – and the rest of your body suffers just as much! Unfortunately, a lot of quick-fix diets and fads tend to dehydrate you.

Hydration is about two key factors:

  1. Drinking enough water (filtered is best)
  2. Including a balance of electrolytes that help you to utilise the water

The good news is that the latter will fall into place when you focus on eating mostly wholefoods. To boost your water intake, don’t just drink plain water – include water-rich fruit and vegetables, drink herbal teas, and even make yourself a smoothie! All of this adds up to more hydration for your skin and other organs.

Manage your stress levels

Chronic stress is a major driver of inflammation and inflammaging. So if you want to look and feel younger for longer, it’s critical that you manage your stress levels. This is even more vital when losing weight, as dropping body fat is a form of stress for the body.

Incorporate strategies such as yoga, deep breathing, meditation and hobbies such as gardening to help process your stress.

Skip the ageing accelerators

The last thing you want to do during this time of change is add more ageing factors into the mix! So ditch the common ageing accelerators, including:

By incorporating these strategies, you’re setting yourself up for success – not only in losing excess body fat, but in looking and feeling youthful in the process!

Want to drop the excess kilos without looking or feeling older? There is a way!

Stop Googling how to lose weight (because let’s face it, there’s so much misinformation out there!)

Instead, let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking AND feeling amazing.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

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