If you’re over 40 and feeling like your metabolism has slowed down or your body is just more resistant to fat loss – you’re not imagining it, and you’re not alone!
There are physiological changes happening but, I promise, your body isn’t broken. At this stage of life, we just need a different, smarter approach to health and wellness than we did 10 or 20 years ago.
What worked back then just won’t work now.
Let’s dive into what’s REALLY going on… and how we can actually fix it.
What’s changing in your 40+ metabolism?
Hormonal imbalances
As we enter (and stumble) through our 40s, hormones start to shift (yes, this happens to men as well)
Estrogen and Progesterone levels decrease – this can lead to increased fat storage, changes in insulin sensitivity, increased risk of osteoporosis and cardiovascular function… to name a few
Testosterone levels decline – this occurs in both men and women and leads to decreases in muscle mass and a lower metabolic rate, changes in sexual function and fatigue
Growth Hormone levels decline – impacts bone density, muscle mass and energy levels
Insulin may decrease – leading to insulin resistance and increased chance of Diabetes
Sarcopenia (muscle loss)
Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process.
Starting around your 30s and 40s, adults will lose 3-5% of their muscle mass each decade. This number increases dramatically after age 40 for those who do not strength train.
Why does this matter, you ask?
Muscle tissue is metabolically active tissue… meaning, the more muscle you have, the more calories you’ll burn AT REST.
Less muscle you have = lower resting metabolic rate (RMR) = slower metabolism
Decreased muscular regeneration capacity
Basically a “science-y” way to say recovery and repair slow down as we age.
Decreased collagen production, changes in muscle tissue and an altered inflammatory response all affect the healing process and muscle recovery.
Reduced insulin sensitivity
As we age, the body becomes less efficient as using carbohydrates and storing nutrients in muscle tissue.
This can lead to blood sugar fluctuations and increased fat storage, if left unmanaged.
OK…
Now that I’ve COMPLETELY freaked you out…
There is some good news!
What works now (and maybe… even better than before)?
Prioritize protein
I know, I’m kinda tired of saying it.. I know you’re tired of hearing it. There’s a reason everyone keeps talking about it though – it freaking works!
Protein is essential for muscle building and maintenance, hormone regulation and production, immune function… I could go on and on.
Aim for 0.8 – 1.0 per pound of GOAL bodyweight
30-40 grams per meal to maximize protein synthesis
This will help to increase your metabolism, preserve lean mass and reduce cravings throughout the day.
Strength training
This is non-negotiable as we age as it will help to prevent sarcopenia (muscle loss), stimulate muscle growth, improve insulin sensitivity, increase bone density, and raise your resting metabolic rate.
Think “Fountain of Youth” – strength training is quite literally the fountain of youth.
3-5 times per week is ideal and focus on Progressive Overload.
Balanced diet over restriction
Long gone are the days when you can cut out entire food groups. Your body just won’t work that way anymore.
This type of restriction will actually backfire in midlife. Your body is more sensitive to stress from prolonged low-calorie diets and this type of stress will lead to increased cortisol levels, lower sex hormones and fluctuating thyroid function.
Instead focus on:
Balanced macros/nutrition
Fueling properly throughout the day & for activity levels
Eating enough to support bodily functions
NEAT, recovery and stress management
Non-Exercise Activity Thermogenesis (calories burned throughout the day, not with structured exercise)
Walking, sleep quality and stress management are essential for managing hormonal balance, fat loss and mood.
A 30 minute walk + 7-8 hours of sleep is more beneficial than 60 minutes of cardio + 5 hours of sleep… just putting that out there.
Evidence-based approach
Using tools like nutrition trackers, wearables and apps can help you stay consistent.
We can’t manage what we don’t know.
The takeaway from all this… don’t panic, ADAPT.
Your metabolism isn’t broken once you turn 40, it’s adapting to your changing body.
The key is to work WITH your physiology, not fight against it.
Smarter, not harder.
The strategies that used to work might not anymore, but that doesn’t mean your SOL.
It just means you need a new strategy:
- Smarter programming
- More consistent fueling
- Better body awareness
Are you ready to support your 40+ metabolism the RIGHT WAY?
Join my coaching program!
Fill out the application and let’s get ready!
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