For women over 35, the relationship between metabolic health and heart health can become increasingly important—especially as hormonal changes during perimenopause and menopause may begin to shift how the body processes energy and stores fat. Kylie Larson, a respected fitness and nutrition expert specializing in women’s health, emphasizes the potential benefits of adopting sustainable habits that may support metabolic function while also promoting long-term heart health. Understanding this connection could help women take a proactive approach to aging, energy levels, and overall well-being.

The Overlap of Metabolic and Heart Health

Metabolism governs how the body converts food into energy and regulates essential functions like blood sugar levels, fat storage, and muscle repair. Emerging research suggests that poor metabolic health—often associated with insulin resistance, elevated blood sugar, and increased visceral fat—may contribute to cardiovascular issues like high blood pressure and heart disease.

Hormonal changes after 35, particularly the decline in estrogen levels, might make maintaining metabolic health more challenging. Lower estrogen levels could reduce the body’s ability to metabolize fats efficiently, potentially increasing inflammation and contributing to shifts in LDL (bad) cholesterol and HDL (good) cholesterol levels. These changes may create conditions that could influence both metabolic dysfunction and cardiovascular health.

Why Metabolic Health May Shift After 35

As women enter perimenopause, the following metabolic changes may emerge:

• Increased Belly Fat: Declining estrogen levels might lead to fat storage around the abdomen, which some studies associate with heart disease and insulin resistance.
• Insulin Resistance: Lower estrogen levels could reduce the body’s ability to process glucose efficiently, potentially raising the risk of type 2 diabetes.
• Higher Blood Pressure: Estrogen appears to play a role in maintaining the elasticity of blood vessels. When it decreases, blood pressure may rise, which could increase the risk of heart disease.

For women over 35, maintaining balanced hormones through sustainable lifestyle changes may be beneficial for both metabolic and cardiovascular health.

Sustainable Habits to Support Metabolic and Heart Health

Kylie Larson encourages women to focus on sustainable, long-term strategies rather than quick fixes. Research suggests that consistent, healthy habits might help regulate hormones, support metabolic function, and promote heart health.

Strength Training to Boost Metabolism and Heart Health

Strength training may help build lean muscle mass, which could increase the body’s resting metabolic rate and improve insulin sensitivity. It might also support bone density and joint health, which tend to become more important after 35. Some evidence indicates that strength training could enhance cardiovascular function by improving blood flow and reducing inflammation.

Prioritize Whole, Nutrient-Dense Foods

A diet rich in whole foods—such as leafy greens, lean proteins, healthy fats, and complex carbohydrates—may support metabolic function and heart health. Fiber from fruits, vegetables, and legumes could help stabilize blood sugar levels and promote gut health, which some studies link to hormone regulation. Foods high in omega-3 fatty acids, like salmon and walnuts, might help reduce inflammation and support cholesterol balance.

Improve Sleep Quality

Sleep is widely regarded as a cornerstone of metabolic health. Poor sleep may disrupt the body’s ability to regulate hunger hormones like ghrelin and leptin, potentially leading to increased cravings and less optimal food choices. Prioritizing consistent, high-quality sleep might support both metabolic balance and cardiovascular function.

Manage Stress and Cortisol Levels

Chronic stress can elevate cortisol levels, which might contribute to increased fat storage (especially around the midsection), higher blood pressure, and poor sleep quality. Incorporating stress-reducing practices like yoga, meditation, and breathwork may help regulate cortisol levels and support overall metabolic and heart health.

Stay Active with a Balanced Workout Routine

Combining strength training with cardiovascular exercise (like walking, swimming, or cycling) could support metabolic health and heart function. Cardiovascular exercise might improve circulation, help lower blood pressure, and enhance fat metabolism. A balanced routine that includes both strength and cardio may help regulate hormones and support overall energy levels.

The Long-Term Benefits of Building Sustainable Habits

Sustainable lifestyle changes may create lasting benefits for both metabolic and cardiovascular health. Rather than focusing on short-term weight loss or rigid dieting, women might benefit more from building habits that could support long-term hormonal balance and heart function. Consistent strength training, balanced nutrition, stress management, and quality sleep could form the foundation for metabolic and cardiovascular resilience.

Kylie Larson’s approach emphasizes that women over 35 might feel stronger, more balanced, and energized by focusing on these core principles. By aligning metabolic health with heart health through sustainable habits, women could navigate perimenopause and beyond with greater confidence and vitality. To explore further, visit her official website for insights on wellness during perimenopause.

Disclaimer: This article is for informational purposes only. The information provided does not replace medical advice, diagnosis, or treatment. Always consult with a healthcare provider before making any changes to your diet, exercise, or lifestyle, especially if you have underlying health conditions or are experiencing symptoms related to hormonal changes. Individual results may vary, and sustainable health practices should be adapted to personal needs and circumstances.

Published by Jeremy S.