Midlife Metabolism
Why It Slows & How to Fire It Back Up
Does it feels like your body’s working against you lately? Feeling stuck, no matter how hard you try? You’re not imagining things, get a cuppa & enjoy this week’s Blog!
What worked in your 20s and 30s might feel totally ineffective now — and that’s because your metabolism has changed, male & female…there’s not getting away from it! But here’s the good news: you can absolutely take it back into your hands.
What’s Actually Happening to Your Metabolism?
By the time we hit our 40s and 50s, several key shifts affect how our bodies burn energy:
Loss of lean muscle mass
We lose about 3–8% of muscle per decade after age 30, and this accelerates after 50. Since muscle is metabolically active tissue, less muscle means a slower resting metabolic rate.
Hormonal fluctuations
Declining hormone levels impact how we store fat, (especially around our middle), regulate appetite, and manage blood sugar. This can lead to increased fat storage and reduced energy if we don’t manage it properly.
Insulin sensitivity decreases
As we age, our cells may become less responsive to insulin, making it harder to regulate blood sugar and increasing fat storage — particularly around the belly.
Reduced spontaneous movement
We often focus so much on workouts that we forget about the other 23 hours of the day. That’s where NEAT comes in, the energy you burn doing everyday things like walking, cleaning, gardening, standing, or even fidgeting. Shifting hormones result in us naturally moving less, coupled with sedentary living, means your overall activity decreases.
How to Reignite Your Metabolism – Without the Crash Diets
Here’s what the latest science tells us about turning the tide and feeling energised, strong, and in control again:
1. Strength Training Is Non-Negotiable
Weight-bearing and resistance exercises help build muscle and increase your resting metabolic rate. Studies show that just two sessions per week can significantly improve metabolic health in midlife women.
2. Increase Your Protein Intake
Protein supports muscle repair, reduces hunger, and prevents muscle loss. This also helps regulate ghrelin and leptin — the hormones that control hunger and fullness. Make sure you’re fuelling your body with enough protein before and after you exercise, this is especially important you, ladies!
3. Move Consistently, Not Excessively
Daily walks, light cardio, and functional movement support energy and fat oxidation without stressing the body. It’s not about punishment — it’s about sustainable movement.
4. Balance Your Macros
Ditch restrictive eating. Instead, focus on getting the right mix of protein, healthy fats, and complex carbs at every meal. This helps stabilise blood sugar, reduce cravings, and support hormone balance.
5. Prioritise Recovery
Often under rated, but the cornerstone of performance is sleep, recovery and stress management are key to metabolic health. Chronic stress increases cortisol, which contributes to belly fat storage and insulin resistance.
Midlife Isn’t the End! It’s a Metabolic Reset that needs the right Strategy
When you understand what’s really happening inside your body, you can stop blaming yourself for slowing down… and start fuelling yourself to speed up.
You don’t need to go to extremes. You need a strategy built for where you are now — and where you want to go.
Are you ready to take the Next Step & take back control of your metabolism and energy?
Join my Master Your Macros class — a practical, science-based workshop designed for real midlife women who want real results.
You’ll walk away with clarity, confidence, and a clear plan that finally makes sense for your body today.
No fads. No fluff. Strategies what work.
Read Here for more information.
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Let’s take this on together, one step at a time & make this, the time it finally clicks.
Ciao for now, Ex.