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Rapid Weight Loss Ages You – Let’s Look At Why

Rapid Weight Loss Ages You – Let’s Look At Why

by | Aug 1, 2023 | Anti-ageing, Weight Loss

Rapid Weight Loss Can Age You - Let's Look At Why

Have you ever worried about the side effects of losing weight? Women in their 30s, 40s and beyond can experience a massive change in their appearance when they lose weight rapidly – and not always in a good way. Let’s look at why rapid weight loss can cause premature ageing.

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

Why does rapid weight loss age you?

There are several key ways that rapid weight loss contributes to premature ageing.

Reduction in muscle mass

Firstly, when you lose weight rapidly, you’re not just losing fat. Quick weight loss methods also contribute to the loss of muscle mass. As your muscle mass drops, your body composition will alter (and your metabolism will also change, by the way!)

This means that you’ll have reduced strength, endurance and overall fitness, which can make you feel older. But it can also lead to changes to your posture and the shape of your body. These can all add up to both looking and feeling older.

Changes to skin elasticity

Another common experience when you lose weight quickly is a loss in elasticity. To put it simply, if you lose weight fast, your skin doesn’t have the time needed to adjust to the change in body composition. As a result, you’re more likely to have sagging skin and wrinkles.

This tends to be most noticeable in the face. Depending on how much weight you lose and your genetics, you may see new wrinkles, crows lines, a hollow area under the eyes and gaunt cheeks.

Dehydration

One often overlooked contributor to premature ageing with weight loss is dehydration. This is particularly common if you’re not consciously increasing your water intake, getting insufficient electrolytes or even restricting carbohydrates (such as a keto diet).

Why does this make such a big difference? Dehydration can cause dry, dull skin. It becomes more prone to wrinkles and other forms of damage that make you look older than you are.

Nutrient deficiencies

Weight loss diets are often deficient in key nutrients that keep you healthy and youthful. And as we know, if you’re not getting these nutrients in, premature ageing won’t be far behind! This is common in diets that restrict food groups or are too low in fat (because fat is a must for a healthy, youthful appearance!)

Want to make sure you’re getting plenty of healthy ageing nutrients? 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.

Stress

Last but far from least, rapid weight loss puts a massive stress load onto your body. Once you add on all of your other forms of stress – work, family, responsibilities, the daily commute, the list goes on – it becomes a big problem.

Chronic stress feeds into inflammation and inflammaging, which is the biggest driver of premature ageing.

How can I avoid this side effect?

The good news is that you can have your weight-loss cake and eat it too! Despite what the Hollywood stories might say, you don’t have to choose between your face and your body.

Stay tuned for the next blog, where I’ll give you actionable steps for how you can lose weight without looking older.

Don’t opt for rapid weight loss fads that prematurely age you – there’s a better 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.

Your Metabolism Explained – What You Need To Know

Your Metabolism Explained – What You Need To Know

by | Aug 1, 2023 | Anti-ageing, Weight Loss

Woman with brain fog

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 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.

Chocolate for Breakfast – Yes Please!

Chocolate for Breakfast – Yes Please!

by | Jul 18, 2023 | Anti-ageing, Recipes, Skin

Woman with brain fog

So if you’ve watched my video, you’ll know how much I looove chocolate!  And chocolate for breakfast is pretty decadent.  I experimented with chocolate oats and this recipe is pretty awesome…

This simple breakfast is highly nutritious, and will keep you satisfied for hours.  I used raw cacao which is truly amazing, with almost 3x the iron content of red meat, 30% more calcium than cow’s milk and one serve gives you 20% of your daily magnesium intake.

Raw cacao also contains neurotransmitters which are associated with feelings of happiness and wellbeing.  Yes – proof that chocolate makes you happy (like you didn’t know that already!)

And before I stop raving on about the health benefits of raw cacao – I have to mention the antioxidant content. Antioxidants reduce inflammation in the body.

Raw cacao has the highest antioxidant content of any food in the world.  This translates into cancer and other degenerative disease prevention, and there’s emerging evidence of an anti-aging effect due to collagen boosting activity.

Yes, this is chocolate I’m talking about lovelies!

I add chia seeds for additional protein and omega 3’s.

The oats (never use instant oats or those oats that come in sachets – please!) are of course a good complex carbohydrate rich in fibre (beta-glucan) which is known to lower bad cholesterol. Oats are also a great source of minerals such as manganese, selenium, phosphorus, magnesium, and zinc.

They may reduce cardiovascular disease, lower blood pressure and colon cancer.  

And the hazelnuts give you a little boost of fibre, potassium, folate and Vitamin E.

Phew!  For such a simple breakfast, it is seriously good for you.  And did I mention how gooooood it tastes!

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

Ingredients

⅓ cup rolled oats

1 cup non-dairy milk

1 tsp raw cacao powder

1 tblsp chia seeds

½ tsp vanilla extract

A handful of hazelnuts, chopped

Method

Mix the oats, chia seeds, milk, vanilla extract and raw cacao powder together in a bowl and soak overnight. If you forget, you can miss the soaking part and just put this together in the morning, however soaking helps your body to absorb the nutrients more easily.

Cook the mixture as per the oats packet instructions. Usually this will involve simmering over a medium-low heat for approximately 10-15 minutes, or until they’re at the consistency that you like to eat them.  Soaking will reduce the cooking time considerably.

While these are simmering, put a small pan over a low heat and gently toast the hazelnuts. These really only need to be warmed through. They burn easily so please keep an eye on them.

Once the oats are cooked, pour them into a bowl and top with the hazelnuts. Prepare for deliciousness xx

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

 

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.

Powerful Age-Defying Movement

Powerful Age-Defying Movement

by | May 25, 2023 | Anti-ageing, Perimenopause

Woman with brain fog

When it comes to balancing your hormones plus ageing well, one of the most important factors is movement. The way we choose to move our bodies, or not, can have far reaching effects on all aspects of our health, and dramatically slow the ageing process. For instance, we can reduce insulin resistance, build new neural pathways, foster bone health, and build core strength and muscle mass through movement. These benefits also happen to be hallmarks of healthy ageing, so let’s look at what types of movement give the biggest age-defying health benefits.

WALKING

Science has showed us overall that our physical fitness level is a predictor of life expectancy, and we also know that being fit reduces our risk of death from all major disease states. Aside from this, we also feel good when we exercise, have more energy, and our moods and outlook are improved.

Walking is an excellent aerobic activity that has been shown in various studies to be especially positive for cardiovascular health. This is important as we hit our 40s and beyond, because cardiovascular health is an area that can decline rapidly if we don’t take look after our health and wellness.

Walking is also greatly beneficial in reducing insulin resistance, which is very important if you struggle with sugar cravings and blood sugar dips (these can feel awful!) or have diabetes.

Lastly, walking is a pleasure for the soul. Spending time outdoors in nature, moving your body and enjoying the sunshine are all positives of this humble exercise.

YOGA

Yoga is a movement system that has so many benefits, from the practice of deep breathing and mindfulness to the connection of breath and body in movement.

Practicing yoga requires a mindful state and fosters relaxation and stress release in the process. Science has picked up on the extraordinary benefits of this practice in extending life span and improving health. Studies show that this happens through anti-inflammatory, antioxidant, and anti-stress effects, and that the body also produces endogenous substances during yoga that have regenerative properties.

And of course there are the hormone balancing impacts of increasing oestrogen and progesterone plus reducing cortisol through yoga.

What’s more, studies of the human brain show that the areas we use for thinking, reasoning, and learning are also active when we practice yoga. This means that we can increase our neuroplasticity, our brains capacity for change and growth, through yoga!

PILATES

Pilates focuses on building core strength, but in fact is an all over body workout. Core strength is an especially important aspect of healthy ageing, because having a strong core means that you will have good posture, strong back muscles and greatly reduce your risk of muscle injuries and lower back pain. As we age, having a healthy core also gives us good balance and stability, and makes it easier to perform all physical activities. This lowers the risk of falls and associated injuries, as well as improving overall quality of life.

Pilates is also the perfect exercise to increase muscle strength and tone and create a sound mind-body connection. It can be done by anyone, of any age or fitness level.

HIIT AND ENDURANCE TRAINING

High Intensity Interval Training (HIIT) and endurance training (cycling, running and swimming, etc.) have been shown to have a specific anti-ageing effect. HIIT refers to short bursts (15sec – 4 min) of full-on exercise followed by short rest periods. A HIIT workout can last from 10-40 minutes so is very time efficient for all us busy folk.

These types of workouts have been shown to increase telomerase activity, which increases our telomeres, which are like little caps at the end of our chromosomes. As our telomeres shorten, cellular ageing occurs. In a 2020 study published in the European Heart Journal, HIIT and endurance training (but not resistance training) were shown to increase telomere length, inhibiting cell death and thereby producing an anti-ageing outcome.

RESISTANCE TRAINING

The last type of movement that I want to mention for its age-defying benefits is resistance training (lifting weights). It has the power to prevent osteoporosis and low muscle mass, which are both hallmarks of the ageing process. It’s also empowering to feel strong and to see your body change in appearance as you build and tone muscle.

Having a good amount of muscle mass as we age is important because it predicts the amount of mobility and physical function we will have as we age. Each one of us wants to be able to tie our own shoes and look after ourselves as we age, and regular resistance training can help us achieve this.

As far as bone health is concerned, in order to build bone and halt its loss, our bones need to be exposed to resistance training exercises that stress the bones more than daily living activities do.

So, to preserve both muscle and bone mass, regular resistance training is ideal. You can do exercises such as weights, yoga and Pilates that use your body weight, and even walking and jogging to put resistance on your bones and muscles and increase their strength.

As you can see, moving the body is a critical part of an age-defying lifestyle and helps to ensure that you slow down degenerative processes. It has the power to reduce inflammation, balance insulin levels, increase muscle and bone mass, improve mood, increase your core strength, and build neural pathways in your brain, just to name a few. While the movement types I’ve mentioned above are the best for an age-defying benefit, it’s important to find movement you love to do so it becomes an enjoyable part of your lifestyle and you look forward to it, rather than it being a means to an end.

Have you downloaded my Essential 8 Age-Defying Secrets eBook yet? Click here to do that now!

Susie Garden

I help women feeling stressed, flat and peri/menopausal regain their youthful energy and glow (plus lose weight) using a proven method so their natural beauty and confidence shines through.

How To Make 2023 Your ‘Year Of Youth’

How To Make 2023 Your ‘Year Of Youth’

by | Dec 26, 2022 | Anti-ageing, Skin

The past few years have left many of us feeling drained, overwhelmed and older than we’d like. But you can make 2023 your Year Of Youth – a time for focusing on feeling energised, motivated and youthful in mind and body.

How to make 2023 the Year Of Youth

STEP 1: DECIDE ON WHAT YOU WANT FOR YOURSELF

The biggest mistake I see people making is that they set their New Year goals based on what they think they should work towards, or what others want them to work on. But the secret to success is to choose the areas that you want to achieve for yourself – including knowing your ‘why’ behind those goals.

To give you some inspiration, here are some of the goals that my Glow Protocol clients come to me with:

  • Weight loss/fat loss

  • Better sleep

  • Glowing, youthful skin

  • Balanced hormones

  • Better management of health condition(s)

  • Improved gut health

  • Increased energy levels

It’s important to not go overboard with your goals. Stick to choosing 1-3 areas you want to focus in on. Remember, when it comes to your health, improving one or two areas will have a ripple effect anyway! So pick your top priorities.

STEP 2: IDENTIFY HOW YOU CAN WORK ON THESE AREAS

The next is to figure out how you can tackle these priorities.

For example, weight loss is a great goal – but what do you need to achieve this? There’s a good chance you’ve already tried diets and had little to show for it. So we need to look at the reasons behind why your weight isn’t shifting (psst – if this is the case for you, I’ve covered potential reasons in a previous blog!)

Depending on your focus, you may need to consider contributing factors such as:

These underlying issues can stop you from achieving your intended outcomes. Not to mention – when your progress stalls, your motivation wanes and you’re likely to give up!

Find the steps and habits you need to work towards your goals. And if you don’t know the steps and habits? Skip down to step 4.

STEP 3: COMMIT TO THE PROCESS

It’s one thing to set goals, but quite another to commit to them. Countless studies have found that around 80% of New Years’ Resolutions have gone out the window by mid-Feb, and less than 10% of people will actually achieve their resolutions. The difference is committing to the process of changing your habits (and your life!)

Make a plan for how you can stay focused and on track in a sustainable manner. Do you know what you will do on the busy days, the stressful days, the impossible days? Have you included support and accountability in your plan?

And most importantly – can you picture spending the rest of your life with your new habits and behaviours? If not, your approach may need some revision.

STEP 4: SEEK SUPPORT

Doing it all by yourself can be overwhelming, confusing and exhausting. You may know what you want to work towards, but filtering through the bombardment of health advice out there can leave you feeling lost and paralysed.

That’s where working with a health expert can make all the difference. We have been trained not only in health, but in identifying what information is applicable to the individual based on their needs, goals and body.

This allows us to create a clear plan for you to help you achieve exactly what you want for your life and your health.

ARE YOU READY TO MAKE 2023 YOUR YEAR OF YOUTH?

Let’s jump on a FREE Anti-Ageing Strategy Call to talk about how we can get you feeling amazing in the New Year and beyond!

Book your time here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

Why ‘New Year New You’ Sucks!

Why ‘New Year New You’ Sucks!

by | Dec 19, 2022 | Anti-ageing

Do you find yourself promising, ‘New Year, new me!’ every time January rolls around? I’m not going to lie – I think the whole idea of New Year, New You is terrible. But that doesn’t mean that you can’t make some great changes over the next 12 months – let me explain to you how.

Why ‘New Year, New You’ Sucks

It’s a short-term mindset

The statistics around New Year’s resolutions are pretty atrocious. Around 80% of people have given up by mid-Feb. Less than 10% of people will actually achieve their resolutions in any given year.

So if you truly want to change your life and reach your goals in the new year? You need to stop approaching it like the 80%, and start looking at what the >10% are doing differently.

You want long-term results

Now I’m going to make an assumption here – you’re not setting your resolutions with the intention of it lasting a few weeks or a couple of months. You want them to be your new reality – for many, many years to come. So what you want is a long-term result.

That’s why the detoxes, fad diets and bootcamps don’t do the trick for most people. They’re jumping into an approach that is designed to be short-term. That’s why you might look and feel great for a little bit, but then slip straight back into your usual habits.

So if the short-term options won’t work, what does?

There are two important pieces to this puzzle:

1. You have to be committed to consistency. That means that whatever you decide to do, you approach it knowing that this is something you’ll continue to do for years

2. You need a structured plan that suits your lifestyle and state of health. There’s no point in following a schedule that has you at the gym 6 days a week if you don’t have that kind of time free or haven’t worked out in years! You need something that meets you where you’re at.

This is where working with a qualified health professional makes a massive difference. We are able to assess your lifestyle and overall health, then create a plan that fits you.

You can be both a masterpiece and a work in progress!

Another area I often see people overlooking when setting their intentions for the New Year? Self-love and acceptance.

The focus is all on what is ‘wrong’ with you or ‘not good enough’. People believe they aren’t fit enough, healthy enough, thin enough… and that means they aren’t as worthy as those who they believe are.

But if you’re going to take a truly sustainable approach to your health? You need to consider your emotional and mental health as well. And that means learning to love yourself, or at the very least accept yourself as you are.

As the saying goes – you can be both a masterpiece and a work in progress! So you can still work on improving yourself and your health. But we want to do it from the perspective of improving on what is already ‘good enough’.

ARE YOU READY TO MAKE 2023 count?

Let’s jump on a FREE Anti-Ageing Strategy Call to talk about how we can get you feeling amazing in the New Year and beyond!

Book your time here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.