Wellthy Soul

What Is BMR?

One number most women have never been taught about is BMR.
BMR stands for Basal Metabolic Rate.
It represents the calories your body burns simply to stay alive.

Even if you stayed in bed all day your body still burns energy for:
• Brain function
• Organ function
• Circulation
• Cellular repair
• Hormone production

For most women, BMR represents 60 to 70 percent of daily calorie burn.
The biggest factor influencing BMR is muscle mass.
More muscle means a higher metabolic baseline.

This is why Strength Lab begins by helping women understand their metabolic baseline.

You cannot improve what you do not measure.

Why Undereating Slows Metabolism?

Many women believe the solution to fat loss is eating less.
But chronic undereating can create the opposite effect.

When calorie intake is too low for too long, the body adapts.
Metabolic adaptations can include:
• Reduced metabolic rate
• Increased fatigue
• Hormone disruption
• Muscle breakdown
• Increased hunger signals

Your body is not broken.
Your body is adaptive.

Strength Lab focuses on supporting metabolism instead of fighting it.
We rebuild metabolic capacity through:
• Strength training
• Protein intake
• Consistent movement
• Adequate fuel

Fat loss works best when metabolism is supported.

Protein is not just for athletes.
Protein is metabolic protection for women over forty.

Protein helps:
• Maintain muscle mass
• Support metabolic rate
• Stabilize blood sugar
• Improve satiety
• Support recovery from exercise

When protein intake is too low, the body can break down muscle tissue.
When protein intake is adequate, the body can build and preserve muscle.
Most women in midlife are eating far less protein than their metabolism needs.

👉Week 1 of Strength Lab focuses on protein awareness.
Never perfection. Just awareness.

Many women think their metabolism slowed because of age.
In reality, the biggest metabolic shift after 40 is loss of muscle mass. 😐

Muscle is active tissue.

It burns calories all day long, even when you are resting.
When muscle decreases, metabolism decreases.
That is why endless dieting stops working.

Strength training changes the equation.
When you build muscle, your body becomes more metabolically active again.
This is exactly why Strength Lab starts with lifting.

Muscle is not just aesthetic.
Muscle is metabolic health.

Moms want confidence they are doing the right thing when it comes to their kids!

Mom, you handle schedules, food, rides, money, and emotions. This program removes the guesswork so you can feel confident supporting your athlete.

The Athlete Edge Challenge begins February 9th.
✅ Custom Meal Plan for your athlete
✅ Custom workout plan
✅ Weekly one-on-ones with your coach and nutritionist
✅ Mindset work, accountability and a proven program

Booking opens Sunday at 6pm.
Learn more at wellthysoul.com/the-athlete-edge-challenge/

More sleep equals better fat metabolism and calmer mornings.
One extra hour per night changes everything.

Ways to protect your evenings:
-Set a consistent lights down time
-Finish dinner two hours before bed
-Prep tomorrow’s meals earlier in the day
-Silence notifications after a set hour
-Create a non negotiable bedtime cue

Small boundaries create big results.

⚾️ Free download for baseball families.

Pre and Post Workout Fueling for Baseball Players was built by a baseball mom and health coach who lives this life. It takes the guesswork out of fueling so your athlete has better energy, focus, and recovery on long practices and game days.

Inside you’ll learn: what to eat before workouts and games, simple pre-game snacks that support focus, how to fuel after practice, hydration guidelines, and common fueling mistakes and fixes.

Download here 👉 https://mailchi.mp/wellthysoul.com/baseball-ebook

Late nights and post practice eating habits can slow recovery and raise injury risk.

In the Student Athlete Challenge, we coach athletes on evening routines that actually support muscle repair.

#1 Training creates the stimulus.
#2 Nutrition provides the fuel.
#3 Sleep is where muscle repairs and strength is built.

All three matter if an athlete wants to get stronger.

https://www.wellthysoul.com/the-athlete-edge-challenge/

Week 3 reminder. 📌

Recovery is a strategy, not a reward.
Sleep drives fat loss, mood stability, and hormone balance.
This week in Reset Lab, we protect our evenings on purpose.