Master Your Metabolism After 40! | Lose Weight, Bloating, Menopause, Perimenopause, Balance Hormones, Healthy Meals, Fatigue, Metabolism Boost

59 | Holiday Series: 5 Smart Food Swaps to Lose Weight Without Missing Out

The holidays are here, and while they’re a time to indulge and celebrate, they don’t have to derail your health and weight loss goals! In this episode, I’m sharing 5 smart holiday food swaps that let you enjoy your favorite dishes while keeping things lighter and healthier.
We’ll cover:✨ Easy swaps for starchy sides like mashed potatoes and casseroles.✨ How to lighten up fats and sugars without sacrificing flavor.✨ Lower-calorie alternatives for creamy dishes.✨ A simple trick to lower the impact of carbs on your blood sugar.✨ BONUS: Why portion control still matters—even with healthier options.
These practical tips are perfect for women over 40 who want to stay on track during the holidays while keeping their energy up, their hormones balanced, and their metabolism firing.
🎄 Small, consistent changes can make a big difference. Imagine starting January feeling strong and ready—not sluggish or frustrated!
Tune in to discover how you can enjoy every bite and stay aligned with your goals.
Next Steps:
👉 Book your free 15-minute call here👉 Learn more about Metabolic Mastery here
In health,
Lara Frendjian, RHN

58 | Holiday Series: Stay Hydrated, Avoid Cravings: Easy Holiday Tips for Women Over 40

Welcome back to our holiday survival series! In this episode, we’re diving into a simple but powerful strategy for getting through the holidays without constantly battling cravings: hydration.
If you’ve ever found yourself snacking your way through holiday gatherings, bouncing from sweet to salty, or feeling sluggish and out of control with cravings, this episode is for you.
I share my personal experience of discovering how something as simple as drinking enough water transformed my energy and helped me kick those cravings for good.
We’ll break down why dehydration can make cravings even stronger, how hydration supports your weight goals, and easy holiday-friendly hydration hacks you can use anywhere.
From festive water infusions to staying hydrated at parties, these tips will help you stay satisfied, energized, and in control this season.
If you’re ready for practical, no-fuss tips to thrive during the holidays, tune in! And if you want more strategies to make healthy living simple and sustainable, check out my Metabolic Mastery program for Women Over 40.
 
Next Steps:
👉 Book your free 15-minute call here👉 Learn more about Metabolic Mastery here
In health,
Lara Frendjian, RHN

57 | Holiday Series: Reduce Cravings, Boost Energy, and Stay Satisfied All Season With Protein!

In this episode, we’re diving into the power of protein to help you stay energized, balanced, and in control of cravings during the holiday season! With parties, family gatherings, and festive treats everywhere, it’s easy to fall into the cycle of constant snacking, leaving you feeling bloated, tired, and craving sugar. But here’s a simple solution: make protein your go-to tool for curbing those cravings and feeling fuller longer.
Join me as I break down why protein is essential for keeping your metabolism steady, reducing cravings, and keeping your energy up through all the holiday events. You’ll learn:
How protein stabilizes blood sugar and keeps you from overindulging on holiday treats
Simple ways to add protein at every meal—from breakfast to holiday dinners—to keep you feeling satisfied
Tips for high-protein appetizers and snacks you can enjoy at parties and on the go
The science of protein and fullness, plus how to avoid the energy crashes that lead to cravings
If you’re ready to feel in control, enjoy holiday meals without overdoing it, and set yourself up for a healthy start to the New Year, this episode is for you. Tune in to get the practical strategies you need to stay satisfied, balanced, and energized—all season long!
Next Steps:
👉 Book your free 15-minute call here👉 Learn more about Metabolic Mastery here
In health,
Lara Frendjian, RHN

56 | Holiday Series: Enjoy Holiday Gatherings Without Overeating

In this episode, we dive into The One-Plate Rule—a powerful, simple strategy to help you stay mindful and feel in control at holiday gatherings without sacrificing your favorite foods.
If you're tired of the post-holiday slump, bloating, and unwanted weight gain, this episode offers a practical way to enjoy your meal fully, avoid overeating, and keep your energy steady.
If you’re ready to feel satisfied, balanced, and energized during the holidays, tune in to explore how the One-Plate Rule can keep you on track. This approach is perfect for women over 40 looking for strategies to enjoy holiday meals mindfully while supporting weight loss goals and overall wellness. Plus, hear how this strategy fits within the broader framework of my Metabolic Mastery for Women Over 40 program, designed to help you achieve lasting health without dieting.
Next Steps:
👉 Book your free 15-minute call here👉 Learn more about Metabolic Mastery here
In health,
Lara Frendjian, RHN

55 | Holiday Series: 6 Strategies to Enjoy Holiday Sweets Without Gaining Weight

Ready to indulge in holiday treats without the guilt or weight gain?
In this episode, we’re diving into simple, effective strategies to help you savor every bite of those seasonal sweets while keeping your wellness goals in check.
I’ll share my personal story of navigating cravings and the steps you can take to enjoy treats mindfully.
From curbing sugar cravings to staying hydrated, these six holiday hacks are designed to keep you energized, satisfied, and balanced all season long.
Discover:
The surprising connection between hydration and cravings
How to eat mindfully to avoid overindulging on sweets
Practical ways to enjoy your favorite holiday treats without feeling weighed down
Tune in and learn how to celebrate the season with joy, balance, and a plan that truly works for you. Plus, find out how my Metabolic Mastery for Women Over 40 program can support you beyond the holidays, keeping your metabolism in top shape year-round!
 
Next Steps:
👉 Book your free 15-minute call here👉 Learn more about Metabolic Mastery here
In health,
Lara

54| Holiday Series: Avoid Holiday Weight Gain With Identity-Based Habits

Are you ready to navigate the holiday season with confidence and avoid the typical weight we tend to gain this time of year?
This episode kicks off our special holiday series, designed to give you one simple, effective tip per episode to help you stay on track with your health and weight goals through the celebrations and family gatherings.
Today, we’re exploring the powerful concept of identity-based habits inspired by James Clear's Atomic Habits. We’ll talk about why deciding who you want to be this holiday season makes healthier choices simpler and more natural—so you can enjoy treats and traditions without derailing your goals.
In This Episode, You’ll Learn:
Why Small Identity Shifts Lead to Big Changes: How defining your holiday identity (like being "someone who treats their body with love") impacts the decisions you make around food, movement, and celebrations.
Simple, Effective Examples of Identity-Based Habits: From choosing one dessert instead of many, to prioritizing a daily walk, these small adjustments help you enjoy the holidays without the guilt.
Actionable Steps for a Guilt-Free Season: Practical exercises to clarify your holiday identity and make choices aligned with your goals.
Ready to Avoid Holiday Weight Gain and Start Strong in 2025?If you're serious about making this holiday season a healthy, happy one, join my Metabolic Mastery for Women Over 40 program! Join now to get free support through the end of 2024 and kick off 2025 ahead of the game. This exclusive offer includes a free 15-minute call to map out your path to a balanced, energized holiday season.
👉 Book your free 15-minute call here👉 Learn more about Metabolic Mastery here
In health,
Lara

53 | The Secret to Lasting Weight Loss: Make One Change For Big Impact

Hi lovely,
In this episode, we’re diving into the power of small, impactful changes that support sustainable weight loss and improve overall health. These simple, daily tweaks can help you break through common weight loss roadblocks and create long-lasting results, perfect if you’re feeling overwhelmed by everything you think you “should” do to lose weight or feel more energetic.
Here’s what we’ll cover:
Why Small Wins Matter: Small, achievable goals can increase motivation and make sticking to healthy habits easier. By incorporating easy wins, you’ll build consistency that lays a strong foundation for reaching weight loss and health goals without burnout.
Simple Changes That Lead to Big Results: Discover high-impact yet easy adjustments like prioritizing good-quality sleep, adding more protein to each meal, staying hydrated, and sneaking movement into your day. These small steps help boost metabolism, manage cravings, and support energy levels without requiring a complete lifestyle overhaul.
Real-Life Success Stories: Hear how real clients achieved lasting results by adopting just one or two of these small but powerful changes, helping with everything from losing weight after 40 to improving energy and managing cravings.
Getting Started Today: We’ll wrap up with actionable tips, like setting a protein goal per meal, tracking water intake, or focusing on quality sleep—all simple steps you can start right away.
Tune in to learn how to make small adjustments that add up to big, lasting health changes. Small wins truly make the biggest difference, especially when it comes to weight loss, energy, and feeling better every day!
 
Want to learn more? Here are your next steps!
Step 1: DM me on Instagram; I’d love to hear from you! https://www.instagram.com/nutritionherway/
Step 2: Join a FREE community https://www.nutritionherway.com/Community
Step 3: Go to https://go.nutritionherway.com/call and schedule a FREE call to determine how I can help you!

52 | LIVE COACHING: Struggling to Eat Enough Protein? Easy Solutions for Busy Women!

Hello lovely,
In this behind-the-scenes episode from my group coaching call, I’m answering a common question from a client who’s been struggling to stay on track with healthy eating because she can’t seem to get enough protein.
Tune in as I challenge Karen’s mindset around protein and explore how this impacts her weight loss journey, energy levels, and overall health. Whether you’re navigating weight loss after 40, boosting energy, or managing perimenopause or menopause symptoms, this episode will give you actionable tips on how to add more protein to your meals, why protein is essential for women over 40, and how it supports metabolism and fat loss.
I’ll also share some simple, quick meal ideas packed with protein to help you stay consistent and energized without feeling overwhelmed. If you’ve ever found it hard to reach your protein goals or wondered why protein is so important for weight loss and metabolism, this episode is for you!
In health,
Lara
Want to lose weight without dieting?
Join the Metabolic Mastery for Women Over 40 Program
Have questions about this program? Book a free 15-min call with me 
 

51 | Struggling with Belly Fat? The Hormonal Reason Behind Midsection Weight Gain

Are you struggling with stubborn belly fat and wondering why, despite your best efforts, it just won’t budge? In today’s episode, I’m diving deep into the hormonal reasons behind midsection weight gain, especially during perimenopause and menopause.
We’ll explore how fluctuations in estrogen, the decline of progesterone, and elevated cortisol levels all contribute to fat storage in the abdominal area. I’ll also break down some key research that explains why this happens and what you can do about it. You’ll walk away with actionable tips on how to manage these hormonal changes through stress reduction, improving sleep, and adjusting your exercise routine.
If you’ve been feeling frustrated or stuck, this episode will give you a clear understanding of what’s happening in your body and how you can start seeing real progress.
Key Topics:
The role of estrogen and progesterone in fat storage
How cortisol contributes to belly fat
Research-backed strategies to reduce stress, improve sleep, and balance your workouts
Key References:
Study on Estrogen and Fat Distribution – The Journal of Clinical Endocrinology & Metabolism (2019)
Study on Progesterone and Fat Metabolism – American Journal of Physiology (2003)
Cortisol and Weight Gain Study – Obesity Reviews (2008)
Cortisol and Perimenopausal Women – Menopause: The Journal of The North American Menopause Society (2016)
Red Light Therapy and Cortisol – The Journal of Alternative and Complementary Medicine (2015)
Sleep and Cortisol Regulation – Sleep Medicine Reviews (2009)
HIIT and Cortisol – Sports Medicine (2021)
If you enjoy this episode and find it helpful, I’d love for you to leave a quick review. It’s the best way to support the show and help other women discover it too!
In health
Lara
Want to lose weight without dieting?
Join the Metabolic Mastery for Women Over 40 Program
Have questions about this program? Book a free 15-min call with me 
 

50 | Waiting for January to Start Losing Weight? How This is Hurting Your Success

Hi lovely,
Are you waiting until January to start your weight loss journey?
If you’ve ever thought, “I’ll focus on my health after the holidays,” this episode is for you.
In this episode I break down why starting in January might not be the best strategy for long-term success, sharing surprising research about the stress of New Year’s resolutions and how they often lead to burnout and early dropout from weight loss programs.
I also tackle the dangers of the “all-in or all-out” mentality that often fuels yo-yo dieting, making weight loss even harder in the future.
In this episode, you’ll learn:
Why waiting until January could be sabotaging your weight loss goals
The negative impact of yo-yo dieting on your metabolism and mental health
How starting now with simple, manageable steps can set you up for success
Why focusing on small changes now can make the holiday season more enjoyable and stress-free
Links mentioned in this episode:
Work with me now for an extra 2 months of support through the Metabolic Mastery for Women Over 40 program. - Check out the details HERE
Schedule a free 15-minute call with me using this link to ask any questions you have about this program: 
Tune in to discover why there’s no better time than now to take control of your health and feel better before the new year even begins!
 
In health,
Lara