Want to burn more fat, feel more energized, and stop pesky cravings? But here’s the twist: not by changing what you eat but by when you eat it!! In this episode, you will learn how what you eat impacts your blood sugar, cravings, and metabolism, why skipping meals often backfires, the three daily eating windows to reset your metabolism, and how to time your meals to boost fat burning.
So many women obsess over what foods to eat for burning fat, completely overlooking food pairing and meal timing. I debunk the myth that some foods are better than others for losing weight and explain why calories are what matter. But remember, food quality and your hormonal response to it also matter!
How you fuel your body in the morning truly impacts how it performs the rest of the day. I share heaps of research to back this up. I explain how by providing your brain, muscles, and body with their desired fuel, they burn fat throughout the day, eliminating cravings and excess fat. There’s a time and place for intermittent fasting, but it's not every day nor for everyone. Instead, I provide an alternative.
I then share my top three strategies for eating within an hour of waking. Not to be missed! Lastly, I recommend the optimal time to leave between meals, depending on how active you are. These are all subtle shifts that may mean you need to wake up earlier or meal prep the day before, with a healthy dose of experimenting too, but try it for 10-15 days, and I promise you will feel the shift!
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Topics covered
Stop overlooking the impact of food pairing and meal timing
Why what you eat in the morning is so important
My history of extreme cravings and how I overcame them
The importance of three anchor meals a day
How fasting in the morning forces your body to catch up all day
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.
Transcripts
Holly Perkins:
What if you could burn more fat, feel more energized, and stop the cravings—all by changing when you eat, not what you eat? And how surprised would you be if you discovered that you could keep your daily calories the same and watch your belly change just by making this one small tweak? If you're ready to get scientific and uplevel your eating strategies so that you can get more results with less effort, keep listening. Hello, and thank you so much for being here.
Holly Perkins:
If you are new, welcome. I'm Holly Perkins, and I help women—usually over 40, sometimes in their mid to late 30s—to improve body composition, so that you are at least 70% lean muscle, so that you can reduce your risk of disease and stay in the game of life and out of the rocking chair. And today, we are diving into something that most people completely overlook when it comes to fat loss and energy, and that's specific meal timing.
Holly Perkins:
So many women are stuck obsessing about what foods to eat or not eat, right? In order to get leaner: "What should I eat?" "What are the best foods for fat burning?" You see that all the time. When really, if you follow what I teach and you've listened to some of my podcast episodes, the what you eat really doesn't matter—of course, assuming that you're eating healthy, high-quality foods. What matters is how you pair your foods and when you eat them. That is the secret to my clients’ success. Over the years that I've been in practice coaching women, I have had the joy to witness some really powerful and incredible transformations.
Holly Perkins:
Some of them required a lot of effort, for sure, and some of them were really—just really, really simple and easy. Those are the ones that excite me. Because what if you, my friend, make literally one simple tweak to your habits, and it changes everything? That's powerful, right? So today, I'm spilling the tea on this one practice that could be the game-changer for you, and that is meal timing—and, more specifically, the what and how you eat. Drum roll... in the first 60 minutes of waking. Now listen, this is so much more than a "you need to eat breakfast" conversation. This isn't "breakfast is the most important meal of the day." I'm going to say it a little bit differently, because that has a connotation, right?
Holly Perkins:
So if you're someone who, let's say, has found success with intermittent fasting, I hope you will stay with me, because I'm going to give you a very specific tweak that you can make so that if you're doing intermittent fasting, you're going to be able to get way better results. In general, if you've been around here for a little while, you know that I'm really not a fan of intermittent fasting. And I do use it—I use it very judiciously at certain times—because, without a doubt, it can be helpful. But here's the thing: how you fuel your Ferrari in the morning, specifically, literally programs it for the entire day.
Holly Perkins:
It's like turning on the engine and initiating a program for the computer that runs all day to produce an outcome. It's literally like a click-run program. It's cause and effect. If you do this, you'll experience that one set of physical symptoms during the day. And if you do that, you'll experience this—a completely different set, an experience of different symptoms throughout the day. It's really, honestly, just a very simple choice in the program that you choose to run.
Holly Perkins:
So I'll tease you with this: I have had women—numerous women—over the years take my completely free information (not even paying clients of mine, but free stuff, like what you're learning here on the Holly Perkins Health Podcast), and they make one change. Literally one. They start fueling their body within 60 minutes of waking, and within four to six weeks—making no other changes—they lose between five and eight pounds. Now, listen, yes, this is anecdotal.
Holly Perkins:
Did I run a double-blind cohort study on these people? No. This is what they're reporting back to me. But they swear up and down, they didn't change anything else. Literally, all they did was start eating differently in the morning, and it changed everything. This was monumental for me. I would even argue this was the root of a lot of my suffering during my 20s. So in this episode, you're gonna hear exactly why that is—science to support it. What would it be like if you didn't have to struggle with cravings anymore (if that's a thing for you), or if you didn't struggle with pronounced appetite and hunger, let's say, or if you actually felt good and energized in the afternoons?
Holly Perkins:
If you can relate to any of those symptoms, think about it for a moment, because those things have an enormous ripple effect throughout the day. If you're someone who struggles with either cravings or fatigue or appetite and hunger—I kind of lump all of that together, because those are the most common things that women complain about—how do you usually respond when you get those symptoms? Cravings, appetite, hunger, or fatigue?
Holly Perkins:
You eat, right? Pretty much everybody does. Most people do. And guess what? It's innate. It's part of your biology. Research has shown and proven that when you're tired, you just very naturally—and often subconsciously—reach for food. And those foods are usually higher in carbohydrates and, more namely, sugar. While there are many biological reasons for this, on some level, you're just seeking energy, right? And how would your life be if you didn't need to do that anymore?
Holly Perkins:
In this episode, you'll learn: how when you eat affects your blood sugar, cravings, and body composition; why skipping meals often backfires, especially if you're a woman over 40; the three daily eating windows that literally reset your metabolism; and how to time your meals to naturally reduce cravings and boost fat burning—even without counting calories. Did you know that I once struggled with hardcore, debilitating,
Holly Perkins:
impossible-to-overcome cravings? Like, really bad sugar cravings, carb cravings, alcohol cravings, peanut butter cravings—oh my gosh, galore. And at one point, I sought out psychological counseling because I felt that it was disordered eating. I couldn't understand why I felt so out of control. And while the therapy really was so good for me—and I'm a huge advocate of therapy—it turned out that my eating patterns literally had nothing to do with my head, my mind, my spirit, my emotions. And it had everything to do with my habits and my biology.
Holly Perkins:
And because of my health history of Lyme disease and autoimmune issues, I've pretty much accepted that I will probably always struggle with fatigue on some level for the rest of my life. But I hold out hope, and these days, it's totally manageable, and it's generally 100% related to me following my own advice. When I do the things I teach and preach, I feel pretty stinking awesome. But I'm still human, and I tend to drink too much caffeine at times. Sometimes I forget to drink all my water. Sometimes I don't get all the vegetables that I need.
Holly Perkins:
And so, when I'm not doing what I preach, I struggle with fatigue. But otherwise, I'm pretty good. Now, that all being said, I'm proud to say I have zero—zilch—absolutely no cravings whatsoever. And for someone who was on the complete other end of the spectrum many years ago, I think this is really noteworthy. I never, ever, ever feel powerless to a food—although I understand it, because I was there. I never eat a food unless I 100% choose into it.
Holly Perkins:
Now, that doesn't mean I eat healthy all the time. I don't. But I'm conscious—I choose into it, and it's never reactionary. It's always because I'm choosing to eat the thing. I never feel guilty because of something that I've eaten. And I gotta tell you, this is something I'm deeply proud of, but I also think it's really remarkable, and it speaks volumes to the things that I teach. I walk my walk and talk my talk. Even my most beloved food of all times—donuts—don't rattle me. Yes, sometimes I might overeat a little, especially if Wendy makes her famous, which I call Angel Pillows. She makes homemade donuts. They are to die for, and sure, I might eat one and then a few hours later come back and eat another and maybe feel a little yucky, but I certainly don't feel guilty because of it, and I can certainly stop when I'm ready to.
Holly Perkins:
I will often choose into eating it, but it's never subconscious, and it's never cravings-driven or because I'm seeking relief from fatigue, right? I can walk past any food if I choose to. And because of this, I'm able to pretty naturally maintain my weight without having to be a perfect little angel with my eating habits. Then, when I want to get leaner, I simply button it up a little bit, I clean it up, and I cut back on calories, honestly, and I change very little else.
Holly Perkins:
I tighten up my macronutrients per meal so that I'm balanced all the time, and I just keep my calories in check. This, my friend, is super powerful, and it's also a wonderful place to live mentally. I literally no longer think about food all the time. And the truth is, this is an option for you, too. And beyond the mental, emotional, you know, spiritual aspect of this—the relief and the relief of burden—oh, by the way, this is what's going to fix your metabolism.
Holly Perkins:
So, there are three common mistakes I see women make before they work with me, and I watch them master this habit so that they can feel peaceful around food, burn more fat all day long, feel more energized, and stop the cravings. You might think that some foods are better for weight loss than others. A great example of this is carbs. There's a really good chance that you believe that cutting back on carbs will help you become lean, right? Blows my mind.
Holly Perkins:
How many times I hear people say, "I want to lose weight, so I cut back on carbs." Pasta is a perfect example of this. So many people—myself included in the past—swear off pasta because it makes you fat. But guess what? If you don't have an issue with gluten, and you balance those carbs in the pasta with protein, it's not the pasta that's making you fat. In fact, I had pasta for lunch today. I just made sure I ate a reasonable portion of it, I tracked it, and I balanced it to make sure that my protein and my fat were in balance with the carbohydrates.
Holly Perkins:
So, if carbs don't make you gain weight, what does? Now, if you're a regular listener of my podcast, you better know the answer to this. And if not, my friend, you gotta get studying, because this will change everything for you. So, what makes you gain or lose weight? Calories. At the end of the day, the only thing that really matters when it comes to fat loss or gain—or even muscle gain or muscle loss—is calories. That being said... That all being said, that really is true. It's law. It's physics. It's Mother Nature. It is literally the law of conservation of energy.
Holly Perkins:
But that being said, your body will respond differently to steamed vegetables as compared to pasta, even if you eat the same amount of calories. The quality of food does matter, and the hormonal response to the foods that you're eating matters. That would be like saying you could eat kale or the same amount of calories in table sugar. Your body is going to respond differently to the foods and the quality of food that you give it. But really, the bigger thing that moves the needle is calories. And I have often seen people eat sugar or alcohol or pizza or french fries or whatever—by the way, I do it on the regular—and people can still lose body fat. But the quality of food does matter, and that is why you should always hear my perspectives through that filter.
Holly Perkins:
If I don't overtly say it, I am not saying the candy bar is the same as a bowl of steel-cut oats—even if the calories and the macronutrient distribution were exactly the same. It's not the same. But instead of thinking about what to eat, I want you to think more about timing and combining. Timing and combining. If you can remember that mantra, it'll be huge for you. And more specific to today's episode, research shows that eating food at the beginning part of your day improves glucose control.
Holly Perkins:
The International Journal of Obesity published an article that looked at 420 participants over 20 weeks, grouped into what they call early eaters—who ate breakfast—and late lunch eaters—who fasted until three o'clock in the afternoon. They found that the late lunch eaters lost less weight and displayed a slower weight loss rate during the 20 weeks of treatment than the early eaters. Now, remember, this was a weight loss protocol, so both groups were in a calorie deficit, but there was a difference. And that therapeutic strategies should incorporate not only the caloric intake and macronutrient distribution, as is classically done, but also the timing of food.
Holly Perkins:
That's a direct quote. Eating a balanced meal at the start of the day pretty much programs your body to better manage blood glucose levels during the day. Blood glucose is blood sugar. It is the glucose that your body runs on. It's the gasoline that your brain and your Ferrari love. When your blood sugar is balanced throughout the day, you'll experience less hunger, cravings, and therefore make better behavior choices all day long. If you feel better, you're more likely to work out. If you have more energy, you're more likely to move around more during the day. And this increases what's called your T.D.E.—your total daily energy expenditure.
Holly Perkins:
It's the total amount of calories that you spend in a day. It takes into consideration how much you move about, if you exercise or not, and then your basal metabolic rate. This is all a key part of weight gain or weight loss—the T.D.E.—because this is the thing that we can really manipulate. When your blood glucose is stable, you'll utilize and burn fat better, making it easier to release extra body fat and easier to improve your body composition. As I said, I've had women tell me that simply by switching to a macronutrient-balanced breakfast, they lose weight naturally, without any other changes in calories or exercise expenditure.
Holly Perkins:
Literally, this is the one thing that they change. They went from coffee with collagen for breakfast to a balanced breakfast—regardless of calories. We'll talk about that in a moment. And the studies support this, too. There is also research that shows eating in the morning in a way that balances blood sugar reduces visceral adipose tissue—that's V.A.T., the worrisome belly fat—even when there is no weight loss. You tracking? Okay. Simply by eating in a way that balances blood sugar, you can reduce that even if there's no weight loss. So how could that be? How is that possible?
Holly Perkins:
Well, if you're releasing and getting rid of belly fat, how is it possible you don't lose weight? In other words, the participants didn't lose weight—they burned off that deep belly fat. But if the weight didn't change, that means they also added some muscle. Otherwise, the scale would have changed. Right around here, I advise my clients to make sure you get three anchor meals per day. This means you've got at least three well-designed, intentional meals with beautiful foods, balanced macronutrients that provide sufficient calories as per your goals, your needs, your activity level, and your body composition.
Holly Perkins:
This is where it gets a little trickier—is to determine, well, how many calories do you need for your goal? And I'm not really going to comment on snacks here, because I think it just kind of confuses the conversation a little bit. I'm really emphasizing that you need to have three solid meals, and they should be spaced out as evenly as possible throughout the day. This ensures that your blood sugar stays stable, so that your metabolism can keep humming along just as it's designed. These meals work to almost reset your metabolism every single time you eat by keeping you burning fat.
Holly Perkins:
It's like if you get the food in before your blood sugar drops out too low, you eat just in time, according to the clock, not according to your hunger or your appetite, so that your blood sugar stays stable instead of being on a roller coaster. When your blood sugar bottoms out, then you get symptoms unbeknownst to you. Sometimes it doesn't look like appetite or hunger; it just looks like a sugar craving or your daily afternoon fix of sugary coffee.
Up next, you're getting all of my strategies, all about how and when to eat in the morning. But first, grab your notebook and listen close, because I want to get real specific on eating in the morning—because it's not what you think. In my experience, there are a few reasons why people don't eat in the morning.
Holly Perkins:
Number one, they're doing some version of intermittent fasting. Number two, they aren't hungry. Three, they believe that skipping food saves calories and facilitates weight loss.
But all of these reasons backfire—especially if you're a woman over 35 to 40. These are all valid and understandable reasons for skipping food in the morning. It makes perfect sense. It really does. But what I found is that the small benefit that you might be getting from those strategies doesn't outweigh the biological cascade of events that happens when you don't give your Ferrari the fuel it needs to run on all day.
When you eat within 60 minutes of waking, you give your body fuel so that your brain, muscles, and organs have their preferred juice, which is glucose.
Holly Perkins:
So now, in truth, your body is always burning some mix of glucose and fat. Sometimes it's burning proportionately more fat, and sometimes it's burning proportionately more sugar. But when there isn't any glucose, your metabolism shifts gears and it starts creating the fuel that it needs.
So if you give your body the right amount of foods to stabilize blood sugar, you'll end up burning more fat all day long—instead of having blood sugar swings. Okay? You burn more fat all day long because the blood sugar is stable and there.
Holly Perkins:
But if you fast in the morning, your brain, muscles, and just body in general are forced to create fuel, and that fuel gets created from some fat—definitely—but also a significant amount of stored carbohydrates in your liver and your muscles.
And at some point, your body will also tap into muscle tissue to break down for fuel. Fasting is, by nature, catabolic, which means it's creating resources (i.e., energy and fuel) by breaking down other molecules and structures. And so it creates energy by breaking something down.
Holly Perkins:
So when you skip food in the morning, your body is literally playing catch-up all day long, and that inevitably leads to hunger, cravings, and energy slumps later in the day.
I have episodes that talk all about this, so I'm not going to belabor it too much here. You can go listen to those other podcast episodes. Instead, I want to talk about the data and research and science for fueling yourself in the morning first.
Eating breakfast triggers behaviors that improve total daily energy expenditure—that TDE that I talked about—and therefore it promotes better weight loss in general. The research (linked in the show notes—I’ve got a bunch of things linked today) highlights the fact that when you have fuel to use, you behave differently during the day.
Holly Perkins:
You burn more calories all day long—this is TDE—and therefore it's easier to lose weight. And if nothing else, you'll be less tired, and therefore you'll move more if you've got fuel in your system.
One study in particular showed that, quote, "a high carbohydrate and protein breakfast may prevent weight gain," end quote.
Ultimately, calories determine weight loss or gain, but how you feel all day while you navigate symptoms is impacted by eating breakfast. The research shows that you'll just feel and perform better, largely because eating earlier improves energy and it reduces appetite and cravings later in the day.
Holly Perkins:
Now, if you're someone who swears by intermittent fasting—I see you too. I got some notes for you. I've got an awesome tip for you too. I do believe that some people can really benefit from intermittent fasting, and if that's you, I simply encourage you to assess, really, any struggles or symptoms that are keeping you from the body composition that you want—or the body or performance or happiness that you want.
Assess your struggles, because if you're exactly where you want to be, and you feel awesome, and you're at the body leanness that you want, then keep going, because what you're doing is obviously working.
Holly Perkins:
Now, if you like intermittent fasting but you are having some struggles—let's say with hunger, cravings, or pronounced appetite, or even if you're struggling to lose weight—I mean, full stop there. Think about it. Why are you intermittent fasting then? Are you intermittent fasting to lose weight? Because we do have research that shows that's really not the best strategy. Intermittent fasting can be good for other things, but often it's not the best strategy directly for losing weight. If you love it, do it. But if you're still having some issues, try this: early time-restricted feeding.
Holly Perkins:
It's called little eTRF. It's a form of intermittent fasting where you'll still fast for your desired number of hours per day—whether that's 12, or 14, or 16, or 18, or whatever you're doing—but you'll start your fast in the afternoon, and you'll break your fast at breakfast. That's why it's called early time-restricted feeding. The benefit here is that you get to eat for the active hours of the day when your body needs fuel the most, and then you fast during the hours when you're resting or when you don't need to be sharp or performing or moving around. There is some compelling research in support of this. If you feel really committed to intermittent fasting, studies in humans show that eating in alignment with circadian rhythms in metabolism—by increasing food intake at breakfast time and by reducing it at dinner time—improves glycemic control, weight loss, and lipid levels, and also reduces hunger.
Holly Perkins:
Again, all of my research is linked in the show notes. So let me share my exact strategies for eating earlier in the day, because you might be someone who's like, "I get it. I want to do it," but there are some obstacles to actually eating earlier in the day. Listen, I am not saying it's easy. There was a time when I would wake up at 4:30 in the morning, and at 4:31 I was eating breakfast. Things are different for me now for a number of reasons. So I'm not saying this is easy. It's definitely going to take some trial and error and some strategy for you. But I do think I've figured out kind of like this perfect morning eating strategy for people given a number of different circumstances.
Holly Perkins:
So the first thing is to eat within 60 minutes of waking. If you can do that a minute after getting out of bed, great. But if you need that first hour for whatever reason, just try to get the food in within 60 minutes—full stop, really. And with that, as soon as you get out of bed and your heart rate rises—okay, as soon as you start moving around and thinking, and your heart rate goes up after sleeping—your body and your brain need fuel. Even if you're not hungry, it still needs fuel.
Holly Perkins:
Number two, avoid caffeine on an empty stomach, and instead either pair it with food or have it after you've eaten. This is huge. And I'll admit, I was kind of late to the party on this notion, but it really does blunt the cortisol response to caffeine. And if nothing else, it really does make a big difference in terms of how you feel later in the day. When I say “eaten,” and I use that word around eating, please know that it doesn't mean you have to sit down and have a huge breakfast or a formal meal at all. Because a lot of times I say "eat in the morning," I don't say "have breakfast," right?
Holly Perkins:
Because it comes with a connotation. Again, people are like, "I can't eat eggs and bacon and pancakes and orange juice and a bowl of cereal." I'm not suggesting you sit down and have a huge meal or a feast. If you can, that's awesome. I used to be able to do that. The point here is that you simply need fuel, and there are some ways we can figure out the right amount for you and your body. This is especially true if you wake up super early to exercise. This is one of the first kickbacks I get when people are like, "I can't eat in the morning because I get up at five and I work out at 5:05."
Holly Perkins:
Guess what? My clients are able to make the change, and they get better results. So I can teach you to do it too. The best advice that I can give is to avoid—employed at all costs—exercising on empty in the morning. Again, in my experience, it causes way more trouble than it's possibly worth. Fasted workouts are very short-sighted, and they're backfiring on you whether you realize it or not. If you don't believe me, try out some of my strategies. Give me 10 days, or five days, or even just three days. Isn't it easy to just try this for three days and see how you feel? Then you'll have some feedback.
Holly Perkins:
If you struggle to eat in the morning for any reason—lack of appetite or anything I may have said thus far—try this: aim for even just as little as 200 to 250 calories, right? If I could get 300 calories in you, I'll be happier. But at the bare minimum, with my clients, I say 200, and let's get it up to 250 if we can. Then choose food items that are appealing to you. Some days you might be in the mood for turkey bacon, and some days you might need something more sweet and easy to digest.
Holly Perkins:
But that's key, especially if you're working out. In the morning, it's important to choose foods that are easy to digest—especially if you're working out. So this isn't the time for steel-cut oats. This is the time for something like fruit, or four ounces of fruit juice, or dried fruit, or anything that's lower in fiber and easier to digest. Sweet potato—I will often mix a little bit of sweet potato into a protein shake. One, I've got to get the carbs in. Also, if this is you, and you need the bare minimum, either to work out or not, aim for a 60/40 macronutrient split, where 60% of the calories of that meal come from carbs and 40% come from protein.
Holly Perkins:
Then next, if you aren't worried about eating and working out, and you don't work out in the morning and you're just struggling to find the right foods, the best strategy really is to eat a proper, well-designed meal that's between 350—maybe even 450—calories or more, depending on your specific needs. My breakfasts are actually bigger, and at times they're upwards of 600 and 700 calories.
Holly Perkins:
Believe it or not, you want to choose high-quality, nutritious foods and aim for between 40 to 50% of the calories of that meal—whatever the calories are—coming from carbohydrates. And this is one of those three anchor meals. That's the best-case scenario. It might mean you've got to get up a little bit earlier. It might mean you need to meal prep the day before. And it might mean you need to find some different things to eat that are either palatable or quick for you. But I promise—and I've got the client success stories to show it—it's going to pay off if you stick with it and give it five to ten days to get some results. It's not about perfection.
Holly Perkins:
It's really about getting into this rhythm and then giving it enough time to get some results. And lastly, let's talk a little bit more about meal timing. Try to space out your three anchor meals with about four, maybe five, hours in between. The more active you are, the leaner you are, the closer to three hours you'll need to eat—because your metabolism is most likely higher. When I am really dialed in with my nutrition and my workouts, and I'm leaner, I'm starved at three hours. And that's really by design—when your metabolism is higher.
Holly Perkins:
But if you're not working out as much, or if you're sedentary during the day because of work or any other reason, you can stretch it out to four, maybe five hours. But do not go longer than five hours without a meal or a snack. This alone will naturally reduce cravings and boost fat burning without having to count calories, or without changing your calories at all. In order to promote healthy insulin sensitivity, the research says you do want to allow at least two hours between eatings. This allows your body to improve its own mechanism and regulation to achieve healthy blood glucose levels once the food is digested. And I think this is one reason why we don't really hear about grazing all day like we did back in the 90s. That kind of disappeared.
Holly Perkins:
This is probably why. And you might notice that two hours after a proper meal, you have a little bit of a flare-up right at two hours—where you get a bit of hunger or desire for just a little bit of something, and something sweet. This is literally the transition when your body and your metabolism is shifting gears to maintain blood sugar regulation once that food has passed through your system. It's, in essence, the end of digestion.
Holly Perkins:
Here it's important to just ride out that short-lived craving. Drink water. Drink some peppermint tea. Wait 10 minutes if you can. Do some diaphragmatic breathing, and the craving will be gone. And you'll notice—you'll feel amazing on the other side, because your blood sugar stabilizes. And there you have it. These are my tips for a midlife Metabolism Fix, and just a few simple steps—really hinging on this one concept: eating in the morning. And yes, just eating breakfast really can shift your body and your metabolism in big ways.
Holly Perkins:
In fact, these tips are foundational, and they will allow your body to perform so much better all day long. And that pays off big time in the long run. You may be tempted to think that all of this sounds good, but it won't work for you. Try me. Trust me. Please just try this out, because I have seen incredible results with my clients when they put these tips into action, and I know you can do it too. I hope you enjoyed this episode, and stay tuned for another brand new one on Tuesday of next week. Stay strong, my friend.
