· Max Lowery · Podcast Episode · 3 min read
#67 How Women Over 40 Should Eat and Exercise to Lose Weight Effortlessly
Never Diet Again! Max Lowery exposes why traditional weight loss methods fail post-40. Learn the biological shifts making fat loss harder & how to eat, move & live for long-term success without extreme diets or burnout #NeverDietAgain
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The Truth About Fat Loss After 40: Why What Worked Before No Longer Works (and What to Do Instead)
You’re not broken — your body has just changed.
If cutting carbs, smashing HIIT, or slashing calories used to work but now just leaves you exhausted and stuck, this episode is for you.
After helping over 1,200 women over 40 lose weight and keep it off, Max reveals exactly why your old methods backfire — and how to eat, move, and live in a way that works with your hormones and metabolism, not against them.
What’s Really Going On
After 40, your body adapts:
Estrogen & progesterone drop, promoting belly fat and insulin resistance
Cortisol rises (stress + lack of sleep = more stored fat)
Muscle mass declines 3–8% per decade, slowing metabolism
Life load increases (career, kids, aging parents) → chronic fatigue, disrupted sleep, emotional eating
Your body isn’t broken — it’s protecting you. But when you add restriction and overtraining on top of that, it pushes you further into stress mode and stalls fat loss completely.
How to Eat for Effortless Fat Loss
Forget quick fixes and deprivation. These are real-world, hormone-friendly habits that thousands of women have used successfully:
Eat more at meals, stop snacking.
Large, satisfying meals = stable blood sugar + fewer cravings.
(Yes, especially breakfast!)Prioritize protein — every meal.
30–40g per meal preserves muscle, reduces cravings, and boosts metabolism.
(Greek yogurt, chicken, fish, eggs, tofu, cottage cheese.)Stick to a routine eating schedule.
Consistency trains hunger hormones and reduces emotional eating.Don’t fear carbs.
You need them for energy, recovery, hormone health, and sleep.
Have them around workouts or dinner for best results.Consider creatine.
One of the most proven, safe, and powerful supplements for women over 40 — supports muscle, bone density, cognitive health, and mood.
How to Exercise Smarter, Not Harder
If you’re still doing endless HIIT and cardio, it’s time to stop punishing your body.
Prioritize strength training.
Builds muscle, supports metabolism, bones, and joint health. It’s your #1 longevity tool.Add low-impact movement.
Long walks, light jogs, yoga — they burn fat without spiking cortisol.Skip fasted workouts.
Training on an empty stomach adds unnecessary stress and can disrupt hormones.
Key Takeaway
You don’t need intensity — you need consistency.
When you align your nutrition, exercise, and recovery with your changing physiology, fat loss becomes easier, not harder.
This is the approach that’s helped thousands of women finally lose weight without restriction, guilt, or burnout.
Want to see more behind the scenes, client success stories, and daily tips for sustainable fat loss? Come connect with me on Instagram https://www.instagram.com/max.lowery. It’s where I share practical advice, motivation, and the exact strategies my clients use to lose weight and keep it off, without ever dieting again.