Training Tips & Strategy Archives - Lisa Wishmann Wellness

What Really Happens to Your Metabolism After 30

LISAWISHMANN / May 9, 2025

What Really Happens to Your Metabolism After 30? (It’s Not What You Might Think!) May 9, 2025 Think Your Metabolism Suddenly Started to Decline After 30? Think Again. Most people blame any weight gain in their 30s and 40s on a “slowed” metabolism. Hate to break it to you, but this isn’t it. A study has found that metabolism doesn’t significantly decline until after age 60. So, if it’s not your biology, what gives? What happens to your metabolism? What the Research Actually Shows A massive 2021 study published in Science by Duke University and international collaborators analyzed data from over 6,400 individuals across 29 countries, ranging in age from 8 days to 95 years. Researchers measured total energy expenditure in real-world settings and were able to accurately assess how human metabolism changes across the lifespan. Here’s a quick overview of what they found: From birth to age 1, your metabolic rate skyrockets. Infants burn calories at a rate nearly 50% higher than adults when adjusted for body size. This is the highest rate of metabolism you’ll experience in your entire life. From age 1 to around 20, metabolism gradually declines. Contrary to the belief that teens have “unbeatable” metabolisms, it’s actually a downward slope from infancy, though it is still relatively high due to growth and high activity levels. From age 20 to 60, total energy expenditure holds remarkably steady. When adjusted for fat-free mass (lean mass), there’s no significant decline in metabolism during these decades, even through pregnancy, menopause, and middle age. Yep. After age 60, metabolism begins to gradually decline at a rate of about 0.7% per year, primarily due to the loss of lean body mass and organ function. This research overturns decades of assumptions that your metabolic rate begins dropping in your 30s or 40s, especially for women. Instead, it points to changes in lifestyle, movement, and body composition as the real culprits behind slowed fat loss or weight gain in adulthood. So if you’ve said that , “I hit 30 and everything changed,” what’s really happening is not a metabolic cliff, but a quiet accumulation of habit shifts. Let’s breakdown what’s really going on, starting with TDEE. What Is TDEE? TDEE stands for Total Daily Energy Expenditure. It’s the total amount of energy (calories) your body burns in a day. TDEE has four components: 1. Basal Metabolic Rate (BMR)The number of calories your body needs to maintain basic functions like breathing, cellular repair, and keeping your organs functioning. This makes up the largest portion of your TDEE. around 60 to 70 percent 2. Non-Exercise Activity Thermogenesis (NEAT)This includes all the little movements you do during the day: walking, cleaning, fidgeting, cooking, playing with your kids. NEAT can vary dramatically from person to person and plays a significant role in energy balance. 3. Thermic Effect of Food (TEF)Your body uses energy to digest, absorb, and process all of the food you eat. Protein has the highest thermic effect. So all of that talk about consuming more protein? It’s more than adding lean mass because higher protein meals will increase your TDEE. 4. Exercise Activity Thermogenesis (EAT)This is what you burn during traditional, intentional workouts. Contrary to popular belief, this makes up the smallest slice of the TDEE pie for most people, at around 5 to 10 percent. So, What Changes in Your 30s and 40s? Your metabolism didn’t “crash” at 30, but your lifestyle likely did change in small, compounding ways. Think back to when you were younger… You were constantly on the move: walking to class across campus, lugging around a backpack, meeting up with friends, riding your bike, playing a school or club sport, or even just fidgeting while studying. Movement was built into your day without thinking about it, even if you weren’t working out. Then came full-time work. Now you spend most of your day sitting at a desk, in your car, during meetings. Add a growing list of responsibilities: a demanding job, family schedules, household logistics. Your time is limited, energy is split, and convenience takes over. So, you reach for the quickest food options, skip meals, or eat while multitasking. This food is usually higher in refined carbs and fats. You sleep less, stress more, and workouts start slipping through the cracks. Let’s compare this to the four components of TDEE: BMR: remains stable through your 30s and 40s unless there’s significant muscle loss NEAT: declines because you sit more and are less active overall TEF: may drop if your diet shifts toward ultra-processed, or quick meals low in protein and fiber EAT: becomes inconsistent due to stress, fatigue, or lack of energy You feel off. Your body changes and you feel stuck. So, you decide to “get back on track.” And what do you reach for? The same workouts, meal plans, or habits that worked in your 20s. Except… your life looks nothing like it did then. That’s where the disconnect comes up for most people. It’s not that your body is broken or a switch has flipped, the old strategies no longer match your current reality. The good news? You can improve it. How to Improve Your TDEE (Without Burning Out) Here’s how to support and improve each piece of the TDEE puzzle: 1. Support BMR by Building and Maintaining MuscleMuscle is metabolically active tissue. Strength training and protein intake help you retain lean mass as you age. This alone can make a noticeable difference in how your body feels and functions. You can read more about that for women, here. 2. Increase NEAT by Adding More Movement into Your Daily LifeTake phone calls standing. Walk after each meal. Carry your groceries to a parking spot further away from the door. Stretch during TV time. Increase your step count. While 8-10k steps per day are optimal, if you’re sedentary, start out with adding 1-2k more. 3. Boost TEF by Prioritizing ProteinNo, you’re not going to stop hearing about protein any time soon. Aim for at least 25 to 30 grams

Training Tips & Strategy

Why Coaching Works When Programs Alone Don’t: The Reality Behind Coaching

LISAWISHMANN / April 30, 2025

Why Coaching Works When Programs Alone Don’t: The Reality Behind Coaching April 30, 2025 Why You Don’t Need Another Program—You Need a Coach You’ve downloaded the free workouts.You’ve tried the macro calculators.You’ve told yourself this time will be different. But it still doesn’t stick. Maybe you made progress, but as soon as life get’s busy you fall off track, again. It’s not because you’re lazy or undisciplined. It’s because most training programs aren’t designed for you they’re designed for the masses. AND. Even if a program is designed for you, but no one takes the time to talk about your personal challenges or obstacles when it comes to fitness, your custom program won’t stick either. This is where coaching comes in. Let’s Clear Something Up: What Is Coaching, Really? The word coach gets thrown around a lot these days and there are more coaches than ever. While plenty of people use the title, not everyone is actually coaching in practice. There’s a difference between coaching, consulting, and mentoring. Let’s review: Coaching is a partnership. It’s a collaborative process that helps you discover the best path forward based on your life, your priorities, and your capacity. The actual definition from the ICF: “coaching is partnering with clients in a thought-provoking and creative process that inspires them to maximize their potential.” Consulting provides expert recommendations. A consultant has an agenda and will likely tell you what to do based on his or her own knowledge, experience, and intuition. Mentoring is based on personal experience. A mentor will share what worked for them in hopes it helps you, too. Within my own practice, I do a blend of coaching and consulting because real transformation requires both insight and implementation. What Coaching Is (and How It Actually Helps You Stay Consistent) 1. A Thought PartnershipI don’t just hand you a plan. I help you understand what’s realistic, where you’re stuck, and how to move forward. Together. Even if you are an Essential Coaching client, which is my lowest touch offering, I will still connect with you monthly or as needed to see if you are stuck and/or where you need help. 2. A Safe Space for ChangeWe work on mindset. We challenge old patterns. We create routines that align with your actual life, not an idealized version of it. We work through the real barriers: stress, burnout, perfectionism. All of this occurs in a space of non-judgment where you get to be honest and open. 3. A Sustainable SystemYou won’t be just checking boxes. You’re going to build habits and learn how to stick with them, without burning out, and while life gets crazy because we both know it will. What Coaching Is Not (and Why Most Programs Miss the Mark) 1. Just a Training ProgramThere’s no value in a plan you can’t stick with. Change will not come from a plan you can’t stick with. Coaching adapts to you, your stress levels, your schedule, your goals. While yes, you will get a training program, we will work together to make sure you’re actually doing it. 2. A Quick FixThis isn’t about 30-day challenges, 75-Hard, or cutting carbs summer because summer is around the corner. Coaching is about the long game. If you stop with chasing aggressive solutions because you have an upcoming deadline and instead focus on the long game, you will stop yo-yoing with your fitness. 3. One-Size-Fits-AllYou’re not a template, and your solution shouldn’t be either. If You’ve Tried a Bunch of Training Programs and They Haven’t Worked for You… You’re not the problem. The problem is that you’ve been trying to fit your life around someone else’s solution. A generic program bought without any insight into your schedule, goals, challenges, or knowledge of common thoughts that swirl around in your head. Coaching flips that on its head. We build a plan around your life so you can show up, stay consistent, and get stronger without the mental gymnastics or feelings of defeat. Inside StrongHER: Fitness Coaching for Women Who Want More Than a Program StrongHER is my 8-week women’s coaching cohort that combines strength training, nutrition education & personalized coaching, sustainable habit support, and real-life implementation. You’ll get: a semi-custom training plan that fits your schedule and environment (home or gym) a personalized nutrition plan based on your goals and what you like to eat support with the things that repeatedly get in the way (time, stress, self-doubt, family schedules) weekly guidance, group coaching calls, education, and community We officially begin May 7. Enrollment is open now, but spots are limited! Want to learn more? Visit the StrongHER webpage here. More Posts Like This No posts found!

Training Tips & Strategy

The Truth About Why Women Need More Muscle: Strength, Metabolism, Longevity

LISAWISHMANN / April 25, 2025

The Truth About Why Women Need More Muscle: Strength, Metabolism, & Longevity April 25, 2025 Muscle plays a critical role in metabolic health and disease prevention. It’s 2025 and yet I still encounter many women who avoid strength training, fearing it will make them appear less feminine and more bulky. Or, if they do weight lift it’s the focus is on light DBs and no intensity or grit. The truth about why women need more muscle? Building muscle enhances your metabolism, supports hormone balance, and promotes longevity …and yes, of course, it makes you strong and sexy, too. Muscle is the body’s largest endocrine organ, and plays a crucial role in metabolic health and disease prevention. Let’s deep dive into some information backed by data that suggests without argument that anyone and everyone should pursue strength training. If you are a woman who is reading this, yes, women need more muscle, including you. If you’re not a woman, please share this with the most important women in your life. Strength Makes Life Easier Bold yet truthful statement: When you are stronger, everything in life is easier. From carrying groceries and moving furniture, to playing with your kids and staying independent as you age… strength gives you freedom. Women need more muscle because it builds physical resilience, protects your joints, improves posture, and boosts daily energy. Strength doesn’t just change your physique or make your workouts easier, it changes how you move through your entire life with more ease, confidence, and capability. More Muscle Means Better Metabolism First, let’s breakdown Resting Metabolic Rate (RMR): Your RMR is the amount of energy (calories) your body uses at rest to maintain basic functions like breathing, circulation, and digestion. RMR accounts for roughly 60–75% of your total daily energy expenditure (TDEE). Why is RMR important? Knowing your RMR helps you accurately estimate how many calories you need to maintain, lose, or gain weight. A very low RMR can sometimes signal issues like hormonal imbalances, under-eating, or chronic stress. Factors that influence RMR include age, sex, genetics, nutrition, sleep, stress, and exercise and lean muscle mass. Muscle tissue is more metabolically active than fat. This means protecting and building muscle helps support a higher RMR over time, helping to combat the natural decline in metabolism that comes with age. Strength training done correctly increases lean body mass. The more muscle you have, the more calories your body burns at rest, making it easier to maintain your physique, support metabolic health, and protect against weight regain. Higher muscle mass also improves insulin sensitivity, making it easier for the body to regulate blood sugar. Strength training has been shown to reduce visceral fat, which is the type of fat stored around internal organs that is most closely linked to disease risk (1). Quick Note: While often used interchangeably, Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR) are not the same. BMR measures the minimum energy your body needs to perform essential functions in a completely rested, fasted state. RMR measures the energy burned at rest in more practical, real-world conditions, including light digestion or minimal movement. RMR is generally the more useful number when planning your nutrition and training. Muscle Enhances Hormonal Health Strength training plays an important role in supporting hormone function, especially as women transition through different life stages, particularly during phases like perimenopause and menopause when estrogen levels decline. This decline in estrogen can lead to changes in body composition including decreased lean muscle mass, increased fat storage, decreased bone density, and a slower metabolism. These hormonal changes can also contribute to symptoms such as fatigue, mood disturbances, disrupted sleep, and an increased risk of insulin resistance. The time to focus on strength training as a woman to support your hormones later in life? Your 20s and 30s. It’s never too late to start, but the best time to incorporate strength training into your life if you haven’t already is… today. Here’s how strength training supports better hormonal health in women: Muscle mass improves insulin sensitivity, which helps regulate blood sugar levels and reduce fat storage. Resistance training stimulates growth hormone and IGF-1. Two hormones that aid in muscle growth, tissue repair, and fat metabolism. Regular strength training workouts can help lower chronic stress, thus reducing its negative impact on body composition. By preserving muscle mass, you also protect bone density, reducing the risk of osteoporosis and fractures later in life. Research shows that women who prioritize strength training during midlife maintain better body composition, stronger bones, and a healthier metabolism compared to those who rely only on cardiovascular endurance exercise or dieting alone (2). Muscle Promotes Longevity Maintaining lean muscle on your body isn’t only important for aesthetics as you age, but it also plays an important role in how well you age. Low skeletal muscle mass, sarcopenia, is strongly associated with higher rates of chronic disease, functional decline, and early mortality (3). Muscle acts as a reserve and protector of your metabolic health, mobility, and independence as you get older. Here are five ways increased muscle promotes longevity, and are hopefully the last examples to help convince you to either 1) stick with the routine you have 2) starting a strength training program ASAP: 1. Strong muscles allow you to perform daily activities (walking, climbing stairs, lifting groceries) without assistance. The stronger you are, the longer you will be able to be independent in life. 2. Maintaining muscle mass improves balance, stability, and joint integrity, lowering the risk of serious injuries like hip fractures. 3. Increased muscle helps the body manage blood sugar, cholesterol, and inflammation. These are all factors in preventing heart disease, diabetes, and age-related cognitive decline. 4. Muscle serves as a reserve of amino acids, which are crucial for immune system repair and response during illness or injury. 5. More muscle mass is linked to better recovery outcomes after surgeries, hospitalizations, and periods of illness. Women with greater relative muscle mass have a significantly lower risk of developing

5 Signs You're Making Progress Blog Post

Training Tips & Strategy

How to Tell if Your Workout Plan Is Working: 5 Signs You’re Making Progress

LISAWISHMANN / April 25, 2025

How to Tell if Your Workout Plan is Working:5 Signs You’re Making Progress April 25, 2025 5 Signs Your Workout Plan Is Working …beyond the scale. If you’ve ever wondered how to tell if your workout plan is working, you’re not alone. Many people commit to a training plan but aren’t sure what real progress looks like, especially beyond the scale. In fact, the scale might not move at all in the beginning. Maybe it does move, but nearly not as much as you anticipated. You might not feel sore. So how do you actually know if your fitness program is effective? Up next, I break down 5 clear signs your training is working the beyond your weight, how much you sweat, or soreness. Whether you’re a seasoned lifter following a strength training program, just getting back into a routine after time off, or are a complete beginner these indicators will help you measure workout progress the right way. 1. You’re Getting Stronger: A Clear Sign Your Workout Plan Is Working If you are on a training program, it is likely you are tracking sets, reps, workout history, etc. (and if you’re not, you absolutely should be, but that’s a conversation for a different post). Signs you are getting stronger include: you can lift heavier weight than when you started, you can do more reps with the same weight, movements that once felt hard now feel easier, and you can maintain better control through a full range of motion. Additionally, if you’ve had to do any exercise with assistance, you might need less added resistance for movements like pull-ups or dips. 2. Your Performance is Improving Improved performance is equally as important as improved strength when measuring progress. The work performance is broad and all-encompassing, but specific examples that demonstrate your progress include: You complete workouts faster or with better pacing. Your endurance during circuits or conditioning has increased. You notice you are out of breath less. You can maintain higher levels of effort during your session without burning out. You recover quicker between training sessions. Not only should you be able to push harder, when you do, your breathing and heart rate will return to baseline faster. 3. You’ve Built a Routine (& are Consistent) This one is often overlooked as a measurement of progress. Myself and many other fitness professionals hammer this because it is so critical to your success. You can have the best intentions and the best training plan, but if you don’t stick with it none of that matters. Things that you should take note of include if you’ve followed the same program for 8–12+ weeks, you rarely miss planned workouts, you resist the urge to jump from plan to plan, and you prioritize tracking your sessions. Consistency should also be measured against how much you rest and recover, not just how frequently you train. Remember, the adaptations that lead to progress happen outside of the gym, during your recovery period! 4. You Feel Better Day to Day Hopefully one of reasons you workout is to feel better. We all want more energy, a more stable mood, and a clearer mind. You may notice you feel better with a consistent routine if… You sleep deeper and wake up feeling more rested.Your energy levels are more stable throughout the day.Your mood is more even and less reactive day to day.You experience fewer aches, pains, or nagging injuries.Your digestion and appetite regulation improve. 5. Body Changes Without the Scale: Proof Your Training Plan Is Paying Off Better fitting clothes is the classic non-scale victory and for good reason. When your clothes fit better you’ll be more confident. When your confidence improves it seems like everything else around you improves. Aside from the obvious that your jeans or pants feel looser in the waist, or your shirts fit better across your shoulders or arms, non-scale clothes fit differently markers of progress are: You notice better muscle tone in the mirror. Areas that used to feel “soft” feel firmer. You feel stronger and more confident in your clothes. You may experience these changes in your body even if the scale doesn’t move much or stays the same. Strength, performance, consistency, recovery, and body composition tell a clearer story. If you feel like you’ve been doing all of the right things, but you’re not seeing these signs yet… You might not need to train harder, just smarter. I can help you with that. Check out my available programs designed to help you build strength and see real progress. If you want to learn more about how I can help you, schedule your free discovery call here. More Posts Like This No posts found!