tips for weight management

One of the most beautiful parts of being human is our capacity for change — but when those changes come in the form of a slowed metabolism, an increased appetite and an unhappy gut, it’s time to take a critical look at both our biology and lifestyle habits.

The body will inevitably change as it ages, and for many women, a need for weight management is part of that, but the battle over metabolic regulation isn’t a hopeless one. It can be won with insight, effort and a little extra sleep.

Hormone whisperer and best-selling author, Dr. Sara Gottfried, helps women better understand their bodies and adjust to physical and chemical changes along every stage of life. Her new book, Brain Body Diet puts extra emphasis on how much we can control these changes with simple lifestyle adjustments. Check out these tips for managing weight as we get older and offsetting the unwanted effects of aging along the way…

Does My Age Affect My Weight?

Fat burning slows down with age …beginning in the mid-30s for women and later for men. The gauge that drives body weight set point is called the adipostat.

all about adipostat Adipostat is like a thermostat in your brain, but instead of controlling temperature, it controls factors of weight management: how much fat you burn and store by adjusting your appetite hormones, among other factors.

If the adipostat gets wonky due to poor food choices (like with sugar), stress or toxins, you can much more easily gain weight than lose it.

Lifestyle vs. Genes? Only ten percent of disease is caused by genes, while ninety percent is caused by environmental factors, including the environment you create with lifestyle choices. Exercise is an important part of the puzzle, but I always have my patients consider these lifestyle factors in order to leverage weight loss and aging.

How Do I Manage Weight Gain As I Age?

Along with stress, as discussed earlier, sleep debt and toxins are the top offenders.

sleep is key. Sleep is incredibly important for weight management, and poor sleep quality is an epidemic that so many people simply take for granted as part of a busy lifestyle. Studies show a link between weight gain, lack of sleep and insulin resistance. Furthermore, sleep debt leads to dietary indiscretion and weight gain in women — you’re too tired to make wise food choices.

In other words, get that solid seven to nine hours that your body really needs. Regardless of your ability to seemingly function on less sleep, odds are you need it. Only three percent of the population has a gene allowing them to function well on less sleep.

Getting better shut-eye is a crucial part of overall health and well-being. Also, two tactics to improve: Turn off electronics at least one hour before bed and cut out caffeine.

detox your life. When you’re trying to preserve your youth and health, understand that toxins from the environment accumulate in your fat.

Your exposure to toxic chemicals, pollution and mold around your home and in your daily life could also be contributing adversely to general health, weight and aging. Hazards can be found in toothpaste, deodorant, sunscreen, food preservatives, the lining of cans that hold food and many kinds of plastic. Toxins are found in our homes from lead or mold, in the water we drink and the products we buy.

Read the full series with Dr. Sara based on her new book Brain Body Diet: start exploring here

From our friends


  1. “The list goes on and on.” is the end of the article? Please be more comprehensive and lead the reader to resources and links or just give more info. This feels incomplete and sophomoric.

    Jenny | 06.28.2019 | Reply
  2. Is the other 3/4’s of this article coming soon? This is barely an outline for the claims of the headline. Amateur at best.

    Diaming | 06.30.2019 | Reply
  3. Agreed that was a cliffhanger ending where I assumed that the list was in the next paragraph.,

    alicia lindsey | 06.30.2019 | Reply
  4. Yes, please finish this article

    Shelley Davis | 06.30.2019 | Reply
  5. I agree with others regarding the author left us hanging. It wasn’t explained about the list going on and on.

    Eileen Nemeroff | 07.31.2019 | Reply
  6. I don’t have any mold around my home and I get plenty of sleep. This article seemed like it might really spell it out but it doesn’t at all.

    carmen | 08.10.2019 | Reply
  7. I was totally left hanging on this article;
    like everyone else…
    I mean really… if your gonna get someone’s attention, then just drop off the article before it reaches its end point … why bother?
    Absolutely, ridiculous … all I wanted to do was try and learn to help my girlfriend with controlling weight loss issues

    Mr k | 09.10.2019 | Reply
  8. Disappointing in it’s incompleteness. I agree with the others that the article certainly needed to be better and more complete.

    Marilyn | 09.10.2019 | Reply
  9. It’s an attention-grab, inflammatory commercial to buy Dr. Sara’s book.

    Rebecca Kean | 09.14.2019 | Reply
  10. I think they want you to buy mentioned book for more info.

  11. Agree with all the above – incomplete article

    Alison | 09.17.2019 | Reply
  12. i agree with every comment. that was the first part of an article. very disappointing.

    kathy | 09.22.2019 | Reply
  13. I think the point was to try to get you to buy the book…

    Heather | 09.27.2019 | Reply
  14. So you all thought she should divulge all of the book’s contents in a free online article? She gave you the outline of major factors that affect weight in older adults. Buy her book or do your own research to find out more.

    Laura Robertson | 10.04.2019 | Reply
  15. We did not expect her to divulge anything but the article seemed incomplete. Also, your response at best was rude. Purchasing the book is not a problem, the problem is this the article is poorly written.

    Carol | 10.19.2019 | Reply
  16. Laura Robertson- I think you missed the point honey- the article was entitled How to manage your weight – it wasn’t entitled- this is a great book to help you manage your weight- i clicked on it expecting an article not random words joined together- it must be the worst article ive read and i wish i hadnt wasted time clicking – nor do i want to buy the book its peddling- waste of anyones time

  17. The author didn’t say anything that 100 different articles have already stated. This was very unsatisfying. Not up to your usual standards

    elliezon.net | 11.27.2019 | Reply
  18. This was a waste of time. Thanks for nothin’.

    Sarah Mentock | 12.10.2019 | Reply
  19. “Hazards can be found in toothpaste, deodorant, sunscreen, food preservatives, the lining of cans that hold food and many kinds of plastic. Toxins are found in our homes from lead or mold, in the water we drink and the products we buy. The list goes on and on.” LOL! Yes, there are toxins everywhere. There are germs everywhere. Are they toxic enough, exist in high enough concentrations, to hurt you is the question.

    GuyB | 12.10.2019 | Reply
  20. I never knew that toxins like food preservatives can negatively affect your health and weight. My mom is a health nut and is worried about gaining more weight as she continues to age. I’ll have to show her this so she can know what to do to preserve her health. https://horizonweightloss.com/weight-loss/

    Taylor Wright | 12.16.2019 | Reply
  21. Dr. Sara is a self-promoting hack. She graduated from Harvard, yet is selling books and promoting pseudo-scientific schlock. She is more interested in becoming a BRAND than actually practicing medicine. Don’t buy into it.

    anne | 12.17.2019 | Reply
  22. ‘It’s all about ‘Adipostat’ . Which is 1) left undefined, and 2) is a completely made up word. Beyond that, the article repeats common knowledge (get some sleep) and scare tactics that are not actionable (nobody is trying to eat more toxins, and we have no evidence that the ones she mentions accumulate at dangerous levels. And again, if they did, what is the proposed solution? Don’t waste your money on this.

  23. article is designed for you to buy the book to find out how the list goes “on and on”

    Dano | 01.16.2020 | Reply
  24. “Dr. Sara” will soon have a ‘talk show’ and you’ll been first in line 🙂

    Dano | 01.16.2020 | Reply
  25. Heaven forbid, mr k, that you don’t have ALL the info to “control” your girlfriends weight issues- yikes

    Lynn | 01.29.2020 | Reply
  26. And? So??

    Nancy | 02.15.2020 | Reply
  27. I also am in agreement. I am generally careful as to what I open to read. I definitely thought there would be more useful information.

    Anna | 02.15.2020 | Reply
  28. Misleading article which promises insight and fails to deliver. More demoralizing than most since the demographic it purportedly addresses, the 55 plus female has not received adequate medical advice nor have there been sufficient clinical trials or satisfactory results from
    ” breakthrough” therapies re: hormones, diet, blood type, exercise etc. to assure those of us who attempt to manage our lives without constant medical intervention of what to choose,
    where to go , what direction to take. Shame on The Chalkboard.

    Christine Stinson | 03.28.2020 | Reply
    • Hi Christine, we’re sorry you didn’t enjoy the story. We felt this insight on adipostat from Dr.Christine was incredibly useful.

      The Chalkboard | 03.30.2020 | Reply
  29. Cheap selling tactic. And because it was a cheap selling tactic you could not pay me to buy her book! You know what? People just get sick of being treated like idiots!!!!!!

  30. Nice photo, nothing else to offer. I’m tired of being told if I would only do the things I already do, I would not have the weight gain I clearly have. Get real, please, and do some proper research on post menapausal women and body composition management.

    Chrissie | 04.30.2020 | Reply
  31. Totally agree, excellent marketing blurb…but just a snippet…but not enough to convince this clever Goop audience to increase your CTR.

  32. Actually, the first thing I saw was the image of the older woman. I thought the article was going to be about how to rock a ponytail as an older woman. I was disappointed.

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