If you’ve hit your 40s and feel like your body is holding onto weight no matter how clean you eat or how much you work out, you’re not alone—and it’s not your fault. According to Amy Kendzicki, a registered nurse and certified hormone specialist, the strategies that may have worked in your 20s and 30s—like calorie-cutting and intense cardio—could now be sabotaging your results.
“Fat loss hits different after 40,” Kendzicki says in a recent viral video. “The weight will not budge no matter what you do. So you end up doing even more cardio and cutting out even more carbs… and that’s actually making things worse.”
To help women shift out of fat-storing mode and into fat-burning, Kendzicki shared five hormone-smart tips that target the root causes of weight gain in midlife:
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1. Start Your Day With a Protein-Packed Breakfast
Fasting in the morning may feel energizing at first, but Kendzicki warns it's often driven by a cortisol spike—your stress hormone—which can backfire later. “You get this huge crash in the afternoon, and then you need all the coffee and energy drinks. That’s not good for your nervous system,” she says.
Her solution: Eat a balanced breakfast with protein, fat, and fiber. One example? “Three eggs and half a cup of cottage cheese, cooked in avocado oil with a handful of greens or some berries.” Aim for 30 grams of protein to keep blood sugar and insulin stable.
2. Stop Snacking All Day
Frequent grazing—even on healthy options like protein shakes—can cause insulin spikes, which make fat loss harder. “Eat more dense meals,” Kendzicki advises. “Incorporate more protein and fat so that you can make it four to five hours between meals.”
3. Swap Cardio for Strength Training
Forget burning calories on the treadmill. “It’s not about calories—it’s about building muscle,” she says. “Muscle is like a garbage disposal for glucose. The more muscle you have, the more insulin sensitive you are.” That means your body can process carbs more efficiently instead of storing them as fat.
4. Prioritize Sleep Like It’s Your Job
“Seven hours isn’t enough for everyone,” says Kendzicki. She recommends 8–9 hours for optimal hormone recovery, especially if you're struggling with adrenal fatigue. Her go-to supplement? Magnesium glycinate, both oral and topical. “Topical magnesium is 70% more absorbable,” she notes.
5. Consider Microdosing a GLP-1 for Insulin Resistance
If you’re doing everything right and still stuck, microdosing a GLP-1 medication may help, Kendzicki says. “It helps sensitize your cells to insulin again. It shuts off food noise and cravings for sweets.”
Lastly, she stresses the importance of daily movement: “10,000 to 12,000 steps a day is ideal for weight loss without stressing the body or increasing cortisol.”
“These tweaks can make all the difference,” she says. “If you’re struggling, it’s not about willpower—it’s about working with your hormones, not against them.”
For more personalized support, Kendzicki offers discovery calls and customized nutrition plans tailored for women in midlife.
