Why Your Metabolism Isn’t Broken After 40

Broken.

Slow.

Damaged.

Screwed up. 

These are words I've heard many women say when describing their metabolism. The idea that their metabolism has been hijacked. That they are doomed to a slow-paced metabolic rate that has set them up for inevitable weight gain as they age.

I'll be the first to say that "metabolism" is complex. It's definitely not black and white but instead is a nuanced conversation around food, energy, function and our frame of mind.

What exactly is metabolism anyway?

Well, in a nutshell, it’s a chemical process that converts foods you eat into energy for your body.

How efficient your body is at this process is what determines your metabolic rate.

Each person's metabolism is unique and even within each individual this process fluctuates.

Some days, our bodies require more fuel since we may be more active.

Other days, we might require less.

No, your METABOLISM is not BROKEN.

There are many factors that influence our metabolism and even if you believe yours is slow, I can assure you, it's not broken or damaged.

Here's a list of what influences our metabolic rate: 

• Sex (men have a faster metabolism than women)

• Age (at the age of 65 our metabolism begins to slow down... FYI not at 40)

• Lean muscle tissue (building and maintaining muscle mass requires energy)

• Genetics (the gene pool can be a factor)

• Medication (some meds can slow down our metabolic rate)

• Cold temps (require more energy to keep the body warm)

• Sleep (poor sleep can affect hormones which can slow metabolism)

• Food choices (protein "burns" more fuel for digestion than carbs/fats)

• NEAT (activities that are NOT exercise such as fidgeting, moving around, cooking etc)

So definitely a lot at play here... and definitely more complex than calories in/calories out.

But more importantly, what can you do if you feel like you have a sluggish metabolism?

You can blame genetics or maybe medication you're taking.

But as always, I look at what we CAN control...which will ultimately stack the cards in our favour

What are the controllables? 

1. Muscle Mass

2. Protein intake

3. NEAT

4. Sleep

Yes, I'm getting older every year, just like you. And I am a female. That's my reality…that's not changing.

But I do have agency over the other stuff.

And it can make a huge difference.

Which is why I'm constantly preaching the "strength train-eat-protein-move- your-body-sleep" message!

Cuz these are the keys that can and WILL ignite our metabolism.

So next time you’re tempted to blame your slow metabolism, assess the areas that you can work at keeping your metabolic rate running efficiently.

How would you describe your metabolism?

What areas can you hone in on to keep yours from slowing down?

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Frequently Asked Questions About Metabolism and Aging,Your Metabolism Isn't Broken

Is it true that metabolism slows down after 40?

Not necessarily. Research shows that metabolism typically remains fairly stable through midlife and begins to decline more noticeably around age 60–65. Lifestyle factors such as muscle mass, activity levels, sleep, and nutrition often have a bigger impact than age alone.

What factors affect metabolism in women?

Many things influence metabolism, including age, muscle mass, genetics, hormones, sleep quality, medications, protein intake, daily movement, and overall activity levels. Metabolism is complex and influenced by multiple factors working together.

How can women naturally boost their metabolism?

Women can support a healthy metabolism by strength training regularly, eating enough protein, improving sleep quality, staying active throughout the day, and maintaining muscle mass as they age.

Does strength training help increase metabolism?

Yes. Strength training helps build and maintain lean muscle tissue, which requires energy to sustain. More muscle mass can help support a more efficient metabolic rate and improve overall metabolic health.

What is NEAT and how does it affect metabolism?

NEAT stands for Non-Exercise Activity Thermogenesis. It includes everyday movement such as walking, cooking, cleaning, standing, and fidgeting. These daily activities can significantly impact calorie burn and metabolic health.