Does Your Metabolism Really Slow Down With Age?

As women in midlife, we go through many transitional shifts – physically, hormonally, and emotionally. A common factor in our 40s and 50s is continuing to eat in the same way we always have, yet noticing our body responding very differently. Clothes may feel tighter, energy levels fluctuate, and weight seems harder to manage than before and creeping on in new areas. So, is this all really down to our metabolism slowing down? And if so, is there anything we can actually do about it?

What Is Metabolism?

Your metabolism is how your body turns food into energy. Constantly active, it powers everything from breathing and circulating blood to moving your muscles and thinking.

• Basal Metabolic Rate (BMR): the energy your body uses just to keep you alive; breathing, circulating blood, keeping organs functioning
  
• The thermic effect of food: the energy it takes to digest, absorb, and process what you eat
  
• Activity energy: the calories you burn through movement, exercise, and everyday activity

What Changes in Midlife 

1. Loss of Muscle Mass

Women start to lose muscle as early as their 30s. Muscle is metabolically active tissue. Less muscle = fewer calories burned at rest. This is one of the biggest drivers of metabolic change in midlife.

2. Hormonal Shifts (Perimenopause & Menopause)

Declining oestrogen affects:

• Where fat is stored (more fat around the tummy)
• Insulin sensitivity
• Appetite regulation
• Stress hormones like cortisol

This doesn’t “slow” metabolism – it changes how your body uses and stores energy.

3. Less Daily Movement

Midlife can sometimes come with:

• Less desire to exercise due to aching joints, disturbed sleep patterns etc.
• Less recovery from intense exercise

Even small reductions in daily steps can significantly impact calorie burn over time. Remember consistency beats intensity at this life stage. It’s how you are training which is crucial.

How to Support a Healthy Metabolism in Midlife

1. Prioritise Protein Daily

Examples:

• Breakfast: Greek yogurt with berries and chia seeds
• Lunch: Lentil and chicken salad with olive oil
• Dinner: Salmon, roasted vegetables, and quinoa
• Snack: Cottage cheese with nuts or a smoothie

2. Strength Train (up to 4 x per week)

30 minutes of strength training is a non-negotiable in midlife. Think big compound moves, using more than one muscle group at a time.

Benefits include:

• Preserving muscle mass
• Improving insulin sensitivity
• Supporting bone health
• Boosting resting metabolic rate (& mood!)

Example routine:

• Squats 
• Romanian deadlift 
• Push-ups 
• Renegade rows

3. Fuel correctly

Under-eating increases stress hormones and slows metabolic output. Instead of cutting calories or restricting your diet:

• Eat balanced meals
• Include healthy fats
• Avoid skipping meals or cutting out food groups
• Take supplements where needed

Midlife-friendly plate:

• Vegetables
• Protein
• Carbs (whole grains, legumes, starchy veggies)
• Add fats (olive oil, avocado, nuts)
• Don’t forget fibre!
• Include foods that support your gut health

4. Manage Stress & Sleep

High cortisol encourages fat storage, especially around the belly. Support your nervous system with:

• 7 – 8 hours of sleep
• Gentle movement (walking, yoga)
• Breathing exercises 

5. Move More & Smarter, not Harder

Daily movement matters more than intense workouts alone. Remember small bursts of exercise all add up.

Examples:

• Walk first thing in the morning and after meals
• Stretching and mobility exercises when you wake
• Remembering your rest days around your workouts – recovery is essential
• Balancing your strength with your cardio, just not high intensity activity daily

Final thoughts

As we age our metabolism becomes more sensitive to how we move, eat, rest, and manage stress. Once we understand these changes and stop chasing quick fixes, the focus shifts to sustainable habits that support long-term health, strength, and energy. Changes can take time so it’s key to stick with it as the benefits will come.

What’s changing is:

• Muscle mass
• Hormones
• Stress load
• Recovery needs

The solution to supporting our metabolism is eating smarter, lifting weights, managing stress to support your body through change and recovery. Midlife is a chance to work with your body, not against it. Small, consistent changes can make a huge difference in how you feel – and how your metabolism responds. For the long term.

As always, any questions, please do get in touch.

Caroline x