Managing weight gain naturally as we age
- Jeff Butterworth B.App.Sc N.D
- Jan 12
- 4 min read
This protocol has been developed by myself and tested clinically. It represents the cutting edge of health optimisation and weight management. It is for personal research and for those people that understand that weight gain is a symptom, not a stand alone condition. Correct the underlying causes and weight regulates naturally along with improvement in total health outcomes.
As we get older, our bodies change in ways that make losing weight more challenging. Metabolism slows down, hormone production drops, appetite and insulin signals shift, and the ability to maintain lean mass declines. These changes mean that a straight calorie-counting approach often fails long term.
Managing weight after 40 requires a comprehensive strategy that supports your metabolism, hormones, lifestyle, and behaviour. Correcting metabolic disease is the key and a science based approach of peptides, supplements, diet and lifestyle can not only help you manage your weight, but optimise your health for years to come.
The Four Pillars of Lifestyle for Weight Management
First and most important are my 4 pillars I write about in my book, Happy Healthy YOU. Without these fundamentals in place any approach is doomed to fail.
To lose weight sustainably after 40, lifestyle habits must support your biology, not fight it.
Diet: A nutrient-dense eating pattern helps stabilise blood sugar, satiety, and hormones. Emphasise lean proteins, healthy fats, whole carbohydrates like vegetables and legumes, and plenty of fibre. Protein supports muscle maintenance, fats help hormone production and satiety, and fibre helps blood sugar and gut health. Avoiding ultra-processed foods helps reduce insulin spikes and cravings. The key is to avoid processing and look towards a balance of macros, not high protien, carbs or fat. A balance. This is vital.
Sleep: Good sleep is critical because lack of sleep disrupts hunger and satiety hormones (like leptin and ghrelin) and increases stress hormones that favour fat storage. Aim for 7–9 hours of consistent, quality sleep per night. Less that 5 hours sleep, will set your biochemistry to prediabetic the next day.
Exercise: Muscle mass naturally declines with age, and muscle burns more calories than fat at rest. Strength training 2–4 times per week helps preserve or increase muscle mass, which supports metabolic rate. Add aerobic activity for cardiovascular health, and mobility work to reduce injury risk. If you are struggling with injuring a combination of supplements and peptides can help encourage healing and inflammation.
Mindfulness: Chronic stress elevates cortisol, which can increase appetite and fat storage, especially around the midsection. Mindfulness practices such as meditation, breathing exercises, yoga, or even structured journaling help lower stress levels and support better eating habits and recovery.
Peptides and Retatrutide
Peptides are changing the game when it comes to weight management however there are many other benefits aside from appetite control.
Retatrutide, in particular, is a medication being developed for weight loss and metabolic health, yet improves cholesterol levels, inflammation levels, liver health and much more.
It works by activating three hormone receptors in the body that help regulate appetite, energy balance, and metabolism. Clinical trials have shown that people with obesity can lose a significant amount of body weight over a period of months while taking it. Some studies reported average reductions of more than 15 – 24 % of starting body weight in adults treated weekly with retatrutide. These results also included improvements in blood sugar control and metabolic markers.
It is currently an investigational drug and not widely approved yet, and because it’s a once-weekly injectable medication. It is available for people only under personal research purposes and requires a strict protocol of administration and dosage. For more information you can download this protocol for research.
Thyroid Support with Bladderwrack
Optimising the thyriod is often forgotten as we age and incredible important for maintaining weight. People often fail because thyroid hormones are not optimised. This does not mean you need to have active thyroid deficiency. It is about optimising the production and usage of thyroid hormones. Often they test normal however when taking supplements for thyroid, the weight starts to shift.
Thyroid hormones help control how fast your metabolism runs. As we age, some people experience slower thyroid function, which can make weight management harder. Bladderwrack is the key. It is a type of seaweed that contains iodine naturally. Iodine is a key mineral that your thyroid uses to make hormones. In areas where iodine intake is low, getting enough iodine can help support thyroid hormone production and help metabolism function more efficiently. Some traditional herbal use includes supporting underactive thyroid function when iodine is deficient.
Bladderwrack also contains antioxidants and other compounds that may support overall metabolic health, and some people use it as part of their thyroid-supporting regimen. Boost 3 contains bladderwrack as well as irish moss.
Hormonal Supplements for Support
As hormone production changes with age, targeted supplementation can help support balance, energy, and metabolism, but they should complement, not replace, foundational lifestyle and clinical guidance. The key is to produce your own hormones, not replace them.
Supplements to support natural hormonal balance for women, like Happy Hormones, include nutrients and botanicals aimed at mood, stress, and endocrine balance. These may help with energy, mood, and appetite regulation, all of which influence weight management behaviours.
For men, supplements like Mens Plus are designed to support male hormonal health, which may help maintain vitality and muscle mass in men whose testosterone levels naturally decline with age. Supporting testosterone and general endocrine health can indirectly support metabolic rate and body composition when paired with resistance training, adequate protein intake, and good sleep.
Why This Matters After 40
After middle age, hormone production, including thyroid hormones, sex hormones, and metabolic signals, gradually declines. It is important to understand however that hormone production is a function of health and when you optimise health, your hormones automatically increase.
Low hormone levels contribute to slower metabolism, increased fat storage, and more difficulty losing weight with diet alone. A strategy that includes metabolic therapy like retatrutide (when medically appropriate), thyroid support where needed, hormonal stimulus and integrated lifestyle habits gives you the best chance of managing weight sustainably.
Combining modern therapeutic approaches with foundational diet, sleep, exercise, and stress practices helps you work with your changing biology rather than against it.
Join our community on health optimisation for more information and download the protocol for supplements, peptides, diet and lifestyle to understand how to follow this approach.
If you would like more information please feel free to email me at support@butterworthhealth.com
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