For the past several weeks I've been working on a guide related to metabolic health specific to those of us past the age of 40 (though you young 30-something's would be wise to learn about this now too).

I'll be shouting it out as soon as it's ready but in the meantime I thought I'd pull a few pieces from it and share some important nuggets.

Essentially there 4 critical factors that impact our metabolic health:

• Diet & Nutrition

• Exercise & Movement

• Sleep & Stress

• Hormonal Balance

Today, I want to focus on the exercise and movement side of things because I find this to be the easiest starting point when it comes to making health shifts. "Easiest" doesn't mean it's easy of course, this is going to require some work, but movement is a tangible action and it doesn't take long to feel the impact which means it can keep you coming back for more.

Unfortunately, I cannot say the same about kale. At least, not right away. ;)

3 Tips for Better Habits

Exercise plays a significant role in influencing your metabolism, impacting how your body burns calories, processes energy, and maintains overall health.

Before I share any tips, let's get this out there:

MORE movement is better than less and SLOW MOTION is better than no motion.

If your first step is getting off the couch for a walk, GREAT. Do that and feel proud.

If you're looking to turn it up a notch, or you've been working out a while and aren't really seeing the results, there's 3 kinds of movement you'll want to fit into your weekly plan.

1. Strength / Resistance Training. Builds muscle mass, which increases calories burned at rest and shapes your muscles, giving you a leaner look.

2. High-Intensity Interval Training (HIIT). Highly effective for boosting metabolism, it combines the benefits of cardio and strength training, promoting fat loss and muscle gain while maximizing the afterburn effect.

3. Steady-State Cardio (Zone 2). Improves aerobic capacity, enhances fat metabolism, simulates the growth of mitochondria, and of course supports cardiovascular health, building a base for higher intensity or longer endurance training.

In addition to the obvious benefits of increased strength, fat loss, and better cardiovascular health, getting in a mix of these movement types as part of your workout routine will improve your metabolic health and your mental health.

More to come on this soon, in the meantime, start to work this mix in, or choose just one of these to start if you're in the beginning stage of your fitness journey.

Double Click for More Details

While we're on the topic of zone 2 training, I'd be remiss if I didn't share a little more info and send you to one of my favorite resources on this topic, Dr. Peter Attia.

Peter gets into the nitty gritty details with his training, and you're welcome to dive in too by checking out a compilation of clips and articles on his website.

If you want the quick version, here ya go:

In terms of heart rate zones, Zone 2 represents a moderate-intensity level where you can comfortably hold a conversation while exercising but still feel that you’re working.

Zone 2 is the intensity where your body is highly efficient at burning fat for fuel, which is critical for endurance and overall metabolic health.

Aim to get a few sessions of this type of training in during the week and make it fun. Bike rides are my favorite right now (especially while nursing a knee injury).

1 Last Thing...

Don't let the rabbit hole of information on training routines and workout styles keep you standing still, stuck in analysis mode.

Getting out for a walk today is more valuable that spending the 20 minutes reading articles about the "best" kind of training.

Sure, it's important to have a training plan and be strategic about your time spent exercising but most of us are better off making time for more general movement each day--especially those of us who make it to the gym regularly and spend much of our other hours sedentary in front of a screen.

7,500 steps is a great daily target (yes, you read that right, it doesn't have to be 10,000).

Get up and move more today, whatever that looks like for you.

Take Action!

How will you use this information today?

What ONE small action step will you commit to?

Write it down & set a reminder to check your follow through.

P.S. If you're not already subscribed, I'd love it if you joined my list to get other blog posts and resources related to nutrition, fitness, mindset, and other general awesomeness for you and your team.

Until the next time my friends...