Aging bolder, stronger, wiser ...

Your real 'magic' potion, 5 appetites and more. Open up!

Author

Bolder Women
September 19, 2023

Hey there, amazing woman!

Today, we're going on a journey of inner strength, resilience, and really successful aging.

As we move into those years when we’re no longer in our 30s (and especially past our 40s), it's crucial that we find practices that support our well-being and confidence.

So, let's dive into the single most effective ‘armour’ we have against unnecessary aging, that also acts like a ‘magic wand' when it comes to feeling and looking ah-mazing.

This protective force field also causes our bodies to produce neurochemicals that prevent weight regain, lift our mood, promote optimism, and clear brain fog.

It’s the ‘birthright’ we didn’t know we had, and many women think it’s only for the men when nothing could be further from the truth …

… and I can’t wait to share it with you today.

But before we dive in ...

Did you know that we don’t have ONE, but FIVE appetites?

“I have an appetite for chocolate” is a phrase almost all of us can relate to?

But we’re not aware that what is actually driving our hunger are 5 non-conscious appetites for:

(1) protein,
(2) fats,
(3) carbs,
(4) sodium, and
(5) calcium.

And the greatest of these is protein.

Without us ever knowing about it, many of our eating habits are directly driven by our non-conscious appetite for protein …

… an appetite for amino acids which are the building blocks of protein.

Did you also know that the current recommended daily intake for protein for women is less than HALF of what we need to thrive and age successfully as strong, healthy and fit women!

If you put diesel into a standard petrol car, that car just isn’t going to work well.

No matter what else you ‘fix’ in that car, the one simple truth is that cars that run on petrol need petrol, not diesel.

And that’s what it’s like for our bodies when it comes to the amount and type of protein we need.

And while everyone is getting on the protein bandwagon, women are still not eating the optimal amount, or type, of protein.

It’s like the ‘message’ got traction, but still isn’t quite the right message.

Rhoda Lucas is an award-winning dietitian and women’s health expert and has specialised in this ‘protein appetite’.

She’s taught thousands of women how to think differently about protein as a way to reduce hunger, improve digestion, increase lifespan and healthspan, lose body fat, and maintain strength for muscle and bone.

Her program is “one of a kind” and we have a special offer this week.

Rhoda Lucas

Rhoda Lucas, BS, MND, APD

About Rhoda

Rhoda Lucas is dietitian, strength coach, author and at 53, she’s a mature-age model. She has a Master’s Degree in Nutrition and Dietetics and is the recipient of the Professors Prize in Nutrition from Deakin University.

She also qualified and competed at the Fitness America World Championships.

After a nasty thyroid scare and surgery in her mid-40s, Rhoda doubled-down on healthy aging for women, focussing on the main things we can control …

… our mental fitness, our eating, and our training.

After learning about the new science of protein leverage, she developed an eating approach that helped her reduce body fat and gain muscle …

... and used this to place in the Australasian WBFF as a fitness model.

Once she’d proven that this new science works in the ‘real world’ she began teaching her clients and provides them with meal plans based on the science of protein leverage.

Since then, thousands of women have gone through her Elegant Eating Solution and learned how to implement protein leverage in their own lives.

Protein leverage coupled with strength training forms the basis of our main topic today.

Quite simply, if you don't eat enough protein while lifting weights, protecting muscle mass after 40 isn't going to happen.

Deep Dive: The Beauty of Strength Training

Strength training is a fantastic way to tap into the power within each of us.

Some of you may worry about effecting your femininity, but please don’t worry – the female physique is naturally unique and beautiful.

Just think about the statues of Greek Goddesses and their powerful physiques.

(Just look at those biceps 👀 )

Athena, Greek Goddess

Embracing our strength empowers us to celebrate and cherish our bodies.

And if you’ve been strength training for a while, and you’re feeling a bit frustrated when the results aren't immediate, again please don't worry.

Transformation takes time.

Every small step counts, and your efforts will lead you closer to what you want for your life.

I remember when I first started strength training, I took some photos …

… you know the average selfie where you stand in front of the mirror and angle the phone to capture front, back and side.

I didn’t like doing this, but I am actually glad I did, because 3 months later I took the same photos again and my physique had totally changed!

I could see muscle definition and shape in all the right places.

I had lost fat and gained muscle and I had become stronger in the gym!

The Journey to Empowerment:

But our goal here isn't just about looks – it's about feeling strong and empowered from the inside out.

As we age, our bodies go through changes, and strength training becomes crucial for maintaining our vitality, bone health, muscle health and mobility.

Did you know that due to declining estrogen women over 40 lose 1% of their muscle mass each year if they don’t do anything about it?

In addition, we gain 1-2 KG of fat per year, with a focus on belly fat.

This means that if we don’t take action now, then in 10 years, we will have more fat and less muscle than we do now …

… and unfortunately, fat accumulates around the midsection.

It‘s awesome that there is more research coming through supporting the role of strength training and protein to stop the decline in muscle and reduce body fat for women over 40.

Embracing Community Support:

If you would like to embrace strength training like I did, there's a whole community of amazing women like you, offering support, encouragement, and inspiration.

Together, we'll celebrate victories and lift each other up during the times when we don’t feel ourselves and have lost confidence or are frustrated.

I can personally attest to the incredible impact of strength training on life.

It's not just about physical changes; it's about improving your overall well-being and self-worth.

My confidence grew and now lifting barbells and dumbbells is normal for me.

Conclusion:

As we embrace the natural changes that come with age, let's also embrace the strength within us.

Strength training isn't just about muscles; it's about revealing the extraordinary potential inside each of us.

Together, we can cultivate resilience and confidence through the power of strength training.

Steps from Today’s Issue of BBolder Women

  1. Set Clear Goals

    Clarify your strength training goals. Whether it's building muscles, improving physique, focusing on performance, or boosting confidence, a clear vision will keep you motivated.

  2. Follow a structured Strength Training Program

    Follow a progressive overload program with a mix of strength training exercises, including compound lifts and accessory exercises targeting different muscle groups.

    Work with a professional to design a workout plan that suits your age, fitness level, and individual needs.

     

  3. Embrace Consistency

    Consistency is key to seeing progress in your strength training journey. Schedule regular workout sessions and stick to them. Remember, transformation takes time, and consistent effort will yield long-lasting results.

  4. Start to incorporate protein rich foods at each meal

    Consider working with a dietitian who specialises in fat loss and muscle gain for women AND who has an understanding about strength training.

  5. Join a Supportive Community

    Surround yourself with like-minded women who share similar aspirations.

  6. Celebrate Small Victories

    Acknowledge and celebrate every milestone, no matter how small.

    Whether it's lifting a slightly heavier weight or completing an extra rep, these achievements signify progress. Celebrating your successes will keep you motivated to continue your empowering journey.

By following these practical steps, you can incorporate the suggestions from this article into your life and embark on an empowering strength training journey that will lead you towards a confident and strong version of yourself.

Remember, the key is to be patient, consistent, and open to the support and inspiration of others around you.

Bite Size Snacks

Intermittent Fasting → Research shows that intermittent fasting (IF) may have benefits for obesity-related health outcomes, but also results in muscle loss, impacting strength and mobility in women aged 40-60.

Bone Health → High impact resistance training has been found to safely improve bone health in women even if they have very low bone density.

Not Enough Protein → The RDA of protein for women is less than half of what is actually needed for active women who want to stay strong and age successfully. Learn more in this free Masterclass.

MEME of the Day

A Message from Rhoda Lucas

If you got all the proven benefits of eating the amount and type of protein and put them in a bottle called “The 100% Anti-Aging Formula” …

… you’d be able to sell it for 10s of thousands of dollars.

And even though we can’t put these benefits in a bottle, the benefits are in a vessel, and that vessel is YOU.

All it takes is your decision.

By making sure you’re eating enough of the right type of protein, you get:

  1. Muscle Preservation: Increasing protein intake can help preserve and build lean muscle mass, which is crucial for maintaining a healthy metabolism and overall strength.

  2. Metabolic Support: A higher protein intake can boost metabolism, helping to counteract the natural slowdown that often occurs with age.

  3. Blood Sugar Control: Reducing carbs and focusing on protein can help stabilize blood sugar levels, which is important for managing hormonal fluctuations during perimenopause.

    And by doing this you get …

  4. Variety and Flexibility: Enjoy a diverse range of foods to ensure enjoyment and sustainability of the dietary changes.

  5. You will finally understand how to get a truly balanced nutrient intake. Instead of drastic reductions and fad diets, you will find a balanced intake of protein, carbs, and fats to ensure comprehensive nutrition.

    And even though change can sometimes cause friction, we’ve got you covered …

  6. Digestive Issues: Sudden increases in protein intake may cause digestive discomfort for some individuals …


    … which is why it’s best to follow a proven plan designed by an expert in protein leverage.

  7. Social Challenges: Changing eating patterns may lead to difficulties in social settings …

    … which is why it’s so important to understand where protein fits into an overall eating plan so that you have complete flexibility in social situations.

  8. Complexity: Balancing protein, carbs, and fats can be complex and challenging if you’re not familiar with nutritional principles …


    … which is why it’s important to follow a meal plan so that you don’t have to worry about the complexity and can make this beneficial change easily and quickly.

It’s always best for women to seek guidance from experts to tailor dietary recommendations to their individual needs.

And don’t forget the importance of community, where you can share experiences, recipes, and tips for success!

Solve the mystery of optimal nutrition, successful aging long-term weight management. Join Rhoda on a Masterclass on nutrition, body weight, energy balance and protein leverage → Register for the Masterclass

Ready to Change the Things You Can Change?

It's not all about gaining muscles (unless you’re doing a fitness competition).

It’s about unleashing our inner power and feeling super confident in our strong bodies.

Remember, it's a journey, so stay patient and committed to your goals.

And guess what? You're not alone on this adventure; we've got an awesome community to support you all the way!

As we age, let's embrace our uniqueness and nurture our strength.

So, let's rock this journey, conquer challenges, and let our strength and empowerment shine through!

Reflection (to ask yourself)

“What steps can I take to become part of a supportive community that empowers me on my journey?”

Amy and the team at
BBolder Women

How’d we do with the newsletter this week?