40’s

In General ….

• After 40 women start to lose muscle mass
• After 40 women decrease fat burning
• After 40 women experience a decrease in bone density
• Most disruption in sleeping patterns start

Diet/Nutrition

• Increase protein intake (that does not mean meat), decrease carbohydrates (that does mean bread and pasta)
• Berries for antioxidants  - anthocyanadins, resveratrol – good for small blood vessels of the eyes and brain
• Beta-Carotene – converted into Vitamin A, important for skin health, immune function, and bone health - apricots, broccoli, carrots, kale, papaya, peach, pumpkin, red peppers, spinach, tomatoes

Exercise( 30minutes 5-7 days a week)

Continue weight bearing exercise, resistance training, moderate impact cardio (focus on getting heart rate into you optimal aerobic range)

Supplements

Bone builders  -  

• Boron -2.5mg-6mg daily
• Vitamin K – 1000mcg K1 daily
• Calcium and Vitamin D - 1200mg and 600IU, respectively
• Magnesium – 800mg daily

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