Biohacking is a fast-growing trend that helps improve health, energy levels and quality of life
Every month, we bring you the most important topics in biohacking and health
A new monthly health and biohacking series for Fitness.ee readers
We are pleased to launch a monthly Frillice.com series on Fitness.ee that, on the first Tuesday of every month, brings you the hottest news from the world of health and biohacking.
We start with a topic that affects thousands of people.
Why doesn’t the advice “Eat less and move more” work?
Especially after age 35
You cut calories.
You train more.
You avoid sugar.
But your body weight stays stuck. Or it dips for a moment, only to climb back up soon after.
The problem isn’t your willpower.
The problem is the hormonal state of your body – especially after age 35.
Why doesn’t counting calories work after age 35?
A calorie is a mathematical unit of energy.
But your body is not a calculator.
It is a complex network of hormones, and arithmetic alone isn’t enough to manage it.
1. Insulin sensitivity declines
With age, both muscle mass and the sensitivity of your cells to insulin decrease.
When cells don’t respond to insulin well enough:
- blood sugar stays higher
- the body stores more fat
- fat burning slows down
Studies show that insulin sensitivity declines gradually, especially when it is accompanied by a loss of muscle mass.
👉 If you count calories but don’t consciously manage your blood sugar response, you burn less body fat than you think.
2. Stress and cortisol
Cortisol is a stress hormone.
Useful in the short term. A brake on fat burning in the long term.
Chronic stress:
- raises blood sugar
- increases belly fat storage
- reduces muscle mass
You may eat less, but if your body is in constant stress mode, it holds on to fat.
3. Declining muscle mass
Muscles are your body’s metabolic currency.
The less muscle you have, the slower your metabolism.
After age 30–40, a natural decline in muscle mass begins – unless you offset it with strength training and enough protein.
If you focus only on calories and avoid strength training and protein, you steer your body into preservation mode.
4. Gut health
Inside you lives the microbiome – an “invisible organ” that influences your entire metabolism.
It directly affects:
- inflammation in the body
- insulin sensitivity
- energy use
Different people can react to the same food in completely different ways.
“But it’s healthy” may not take your individuality into account.
What can you do?
Good news – all of this can be prevented.
✔ Keep your carbohydrate intake moderate. Focus on protein, fat and dietary fiber.
✔ Three meals a day are enough. Avoid carbohydrate-heavy snacks.
✔ Eat protein, fat and fiber first – and only then carbohydrates. The order in which you eat affects your blood sugar.
✔ Reduce stress – breathing exercises, cold water, conscious relaxation.
✔ Do strength training at least 2–3 times a week.
✔ Get enough protein – at least 30 g per meal.
Personalization matters
In the Frillice environment, we help you put together a personalized daily plan that includes:
- recipes
- habits
- daily supplements
- allowance for any health issues you may have
You can unlock the personalized approach in the Frillice environment. Note: use the code FITNESS and get 20% off!
New ideas in the new month.
Heikki Mägi
Frillice
Come and train! ArtGym
