Running a business or being in a position of leadership often means high stress, more things to juggle and long work hours. 

This often leads to bad eating and lifestyle habits that impact our metabolic health and how efficient our bodies are at creating and using energy.

And as we move into your mid 40s and beyond, women especially become more prone to metabolic health issues because of insulin resistance. This means we can’t utilize energy as well, we start storing body fat (especially around the belly) and our cholesterol goes up.

So if you're feeling tired, struggling to concentrate, or noticing that your body shape is changing, it's a sign that your metabolic health needs attention. (Skip the email and go straight to getting my health with this issue? Click here).

What causes these metabolic health issues?

👉 When you consume sugary foods or processed carbohydrates, your blood sugar rises quickly, causing your glucose levels to spike. Over time, these frequent spikes lead to insulin resistance, where your body has to produce more and more insulin to process the same amount of glucose, resulting in weight gain, particularly around the belly, and other metabolic problems. 

Stress has a role to play. When you’re stressed, your body releases glucose into the bloodstream, even if you haven’t eaten. This keeps your insulin levels elevated, and over time, can lead to belly fat, low energy, and mood swings.

Once again, this is compounded when we hit our 40s because these issues are progressive and catch up with us over time. So even if nothing has changed you might all of sudden started looking and feeling very different.

The good news is you can improve your metabolic health and reverse these issues. So let’s get into how we go about doing this.

Step 1: Test your metabolic markers
👉 The first thing you need to do is get a clear picture of where your metabolic health stands. This means getting a blood test to check your fasting glucose levels and fasting insulin levels. High insulin levels are a key indicator of insulin resistance, which is the root cause of many metabolic health issues, like weight gain and fatigue.

Other important markers to check are your HDL cholesterol (the “good” cholesterol), triglycerides, and your waist circumference. For women, 88 cm (35 inches) is the cut-off point. If your waist measures above that, it’s a sign that you may be heading towards insulin resistance.

Step 2: Keep glucose spikes under control
Glucose spikes happen when your blood sugar rises too quickly after eating. Over time, these spikes cause your insulin levels to remain high, making it harder for your body to burn fat and maintain steady energy levels. 

👉 To manage your glucose levels you need to focus on reducing your sugar intake and limiting processed foods. And sugar is in everything so make sure you’re checking food labels for added sugars or high carbohydrate content. Even if you’re eating out, be mindful of sauces and condiments, which often contain hidden sugars.

Another way you can keep your glucose levels steady is by pairing your carbohydrates with protein, healthy fats, and fiber. For example, if you're eating starchy carbs like rice or bread, pair them with chicken or fish, some vegetables, and healthy fats like avocado.

Step 3: Manage your stress to reduce insulin
I’ve had clients wear continuous glucose monitors and we’ve seen their blood sugar spike after stressful meetings – even when they haven’t eaten for hours.

This happens because stress hormones cause the body to flood glucose into the bloodstream, which then triggers insulin production. If you’re constantly stressed, you could be following a healthy diet but still struggling with weight gain and low energy.

👉 So you need to find ways to calm your mind and body throughout the day, whether it’s taking short breaks, practicing mindfulness, or doing something as simple as deep breathing exercises. 

Lastly, poor sleep will also contribute to high glucose levels, so make sure you’re getting quality sleep – getting to bed by 10 PM and aiming for a full eight hours of rest.

Step 4: Build muscle and exercise
As we get into our 40s, we naturally start to lose muscle mass, a condition called sarcopenia. This happens due to hormonal changes that make us more prone to insulin resistance, and it accelerates after 35. You may have noticed a loss of muscle tone in areas like your arms, legs, and core, and a shift towards storing more body fat, especially around your belly.

👉 The best way to reverse this and boost your metabolic health is to build lean muscle through resistance training – exercises that strengthen your muscles, like weightlifting or bodyweight exercises. 

Metabolic health is so important to women in business and following these four steps is the start to feeling more focused and energized so you can have more success in your business and work.