The Truth About Midlife Metabolism: Why It’s Not Broken & How to Fire It Up

Let’s have a heart-to-heart about something I hear all the time:
"My metabolism is broken!"
"I hit 40 and everything changed."
"No matter what I do, the weight just won’t budge."

I hear you. I’ve been there. And I’m here to tell you—you are NOT broken. Your metabolism isn’t slowing down as much as you think. It just needs a new strategy. So let’s unpack what’s really going on in midlife and how you can take back control, starting today.

Is My Metabolism Really Slowing Down?

Here’s the first truth bomb: your metabolism doesn’t just fall off a cliff at 40 or even 50.
Research (including a big study published in Science) shows that our metabolism stays pretty stable from ages 20 to 60. So what’s with the weight gain and body changes, right?

It’s not your metabolism slowing down. It’s a combination of lifestyle shifts, muscle loss, stress, and hormones that make it feel like your body is working against you.

But here’s the exciting part—you can absolutely do something about it.

Let’s Talk About Muscle (And Why You Need More Of It)

One of the biggest reasons things feel harder in midlife? We start losing muscle mass as early as our 30s. It’s called sarcopenia, and if we’re not actively working to keep our muscle, it slowly slips away.

Less muscle means your body burns fewer calories at rest. That’s why strength training becomes your non-negotiable best friend after 40.
When you lift weights, you build muscle. More muscle = a faster metabolism = a leaner, stronger you.

Here’s what I recommend:

• Strength train 2-4 times a week
• Focus on getting stronger over time—progressive overload matters
• Don’t be afraid of lifting heavy! You’re stronger than you think

What’s Up With Belly Fat? (And How Do I Get Rid of It?)

I get this question almost every day.
So many women tell me, “I never had belly fat before, and now it’s all collecting right there.” Sound familiar?

Hormonal shifts—especially a drop in estrogen—change how and where our body stores fat. Fat starts to shift to the midsection. Add in higher stress levels (hello, cortisol!) and less sleep, and it’s a recipe for stubborn belly fat.

But we can flip the script!

• Strength training helps burn fat and build lean muscle
• Daily movement (I recommend 7-10k steps a day) keeps your metabolism humming
• Prioritize sleep—those 7-9 hours are magic for fat loss and recovery
• Balanced nutrition (hello, protein and fiber!) keeps hormones happy and cravings in check

This isn’t about getting a flat stomach—it’s about feeling confident and strong in your body.

Protein: Your Midlife Power Move

Let’s talk food—specifically protein.
Most women over 40 aren’t eating nearly enough. And protein is essential for maintaining muscle, keeping you full, balancing blood sugar, and helping you recover from workouts.

Aim for 20-30 grams of protein at every meal. I know that can sound like a lot at first, but once you get the hang of it, it becomes second nature.
Some easy options:

• Eggs and greek yogurt with avocado toast
• Grilled chicken or salmon on a big leafy salad
• Greek yogurt with nuts and berries
• A protein smoothie after your workout

If you’re strength training (and you will be!), you need protein to support those muscles you’re building. Think of protein as fuel for the strong, vibrant life you’re creating.

Stress & Sleep: The Hidden Metabolism Killers

You can be doing everything right in the gym and kitchen, but if you’re not sleeping and your stress is through the roof, it’s going to feel like you’re stuck.

Stress raises cortisol, and cortisol loves to store fat—especially around the belly. Poor sleep messes with your hunger hormones, making cravings stronger and zapping your energy.
This is why I always tell my clients: recovery is part of the work.

Here’s what to do:

• Aim for 7-9 hours of quality sleep
• Create a wind-down routine (think less scrolling, more relaxing!)
• Get outside, move your body, journal, meditate—find what helps YOU manage stress
• Take rest days seriously. They’re not a luxury, they’re a necessity.

Why Diets Don’t Work—And What Does

If you’ve ever slashed calories or done an extreme diet, only to feel exhausted and stuck, I get it.
Those crash diets might have worked when we were younger, but they backfire in midlife.
Cutting calories too low can  cause muscle loss and leave you feeling drained.

So what does work?

• Eating enough to fuel your body, workouts, and life
• Focusing on whole, nutrient-dense foods that nourish you
• Strength training (notice a theme?)
• Moving daily—your non-exercise activity matters! (Things like walking, standing, gardening)
• Being consistent, not perfect

You don’t have to diet. You have to fuel your body so it works for you, not against you.

Here’s the Bottom Line: You Are Not Broken. You’re Just in a New Season.

This is your time.
Midlife isn’t the beginning of the end—it’s the beginning of a new chapter. One where you take up space, lift heavy things, eat nourishing foods, and feel freaking amazing in your body.

Your metabolism isn’t broken. It just needs a little love and a strategy that matches where you are right now.

I believe in you. Your strongest, most vibrant life is still ahead.

Ready to take action?
If you want support with all of this, I’ve got you! Check out my coaching programs or hop into our Wild Bloom Fitness community.
Let’s bloom, baby! 💪🌿