Is Your Metabolism Slowing Down?
Does Metabolism Slow with Age?
Your metabolism is the sum of all the processes keeping your body running.
The more active these processes are, the faster your metabolism.
Aging does affect metabolism, but not in the way you might think.
The loss of lean muscle mass and lower level of physical activity that often happen as you age are the real culprits for slowing things down.
The great news is that boosting your metabolism is NOT as hard as you think.
Why This Matters
You’re not stuck with a slow metabolism. You can control key factors that affect it. Simple nutrition and fitness habits can improve your metabolism, help you manage your weight, and improve your overall health!
FITNESS SIMPLIFIED
As a woman in midlife, the most likely reason you’re experiencing a slower metabolism is because of a decrease in lean body mass, especially muscle tissue.
Why is that?
Estrogen and testosterone are natural muscle preservers, so lower levels of these hormones with aging means your muscles are more vulnerable to atrophy!
The BEST way to fight this decline in muscle tissue is by strength training.
Fitness Tip To Boost Your Metabolism
Build Muscle with Strength Training
Building up and maintaining as much of your muscle mass as possible will allow you to experience a more “revved up” metabolism.
If you're new to strength training, start with bodyweight exercises (like in this beginner program).
Once you’ve built a solid foundation of body control and technique with bodyweight-only exercises, add weights to challenge your muscles.
But how do you know if you’re lifting the right amount?
For most women 50+ that are new to strength training, 5-pound weights are often too light (unless recovering from an injury).
Many need 10, 15, or even 20+ pound weights for lower-body exercises to make a difference in their strength and metabolism.😮
Your ideal weight depends on your strength level and the muscle group you're training though.
Here’s the best way to know the correct weight to use for an exercise…
Choose the Correct Weights for Weight Training
- Determine how many reps you’re aiming to do of a specific exercise, e.g. 8 reps total
- When you finish all 8 reps of that exercise, it should feel like you could have done 1-2 more good reps. If you could have kept going for 5+ more reps, it’s not heavy enough. If you can’t complete all 8 reps with good form, it’s a little too heavy.
- The weight you choose should feel “hard”, with the final 2-3 reps making you work for it. 😅
Extra tip: With heavier weights, try to keep a light, relaxed grip when holding weights. Gripping too hard can lead to wrist problems and even elbow tendonitis.
Did You Know...
- Your lower body is often stronger than your upper body, so it can handle heavier weights. If you have access to a variety of weights, choose the right one for each exercise to keep it challenging.
- The best rep range for building muscle is 6-15 repetitions. I like to stick to the lower end, around 6-10 reps.
- Incorporating “compound exercises”—movements that work multiple muscle groups at once (like a squat to overhead press)—can boost your metabolism even more.
NUTRITION SIMPLIFIED
Forget expensive, trendy supplements.
This nutrition hack to boost your metabolism is simple, safe, and backed by science!
Nutrition Tip To Boost Your Metabolism
Eat More Protein
Protein powers nearly every metabolic process in your body.
More protein = more efficient metabolic processes.
It’s a win-win!
Protein helps build and maintain muscle, which is the MOST effective way to boost metabolism.
Plus, it keeps you feeling full longer, burns more calories during digestion, and helps manage blood sugar.
For women, a good protein goal is 1g per pound of “ideal” body weight per day, or 120-150g daily (about 20-40g per meal).If that seems like a lot, begin by aiming for around 100g per day.
Example: A veggie scramble for breakfast with 2 large whole eggs + chicken sausage is about 30g of protein.
That’s a strong start to your day!
Chicken + Peach Skewers with Lemon Basil Dressing
More protein-rich ideas:
- Protein shake with handful of mixed raw nuts and an apple (~38g PRO)
- Salad with peas, lentils & beans or 1 palm chicken breast (~25g PRO)
- Grilled salmon or steak (1 palm) with roasted vegetables and cupped handful quinoa (~45g PRO)
MINDSET SIMPLIFIED
As we age, we tend to move less—often without realizing it.
This reduction in movement is the biggest metabolism killer, by far.
Pay attention to how active you are throughout the day and look for simple ways to move MORE.
Take the stairs instead of the elevator.
Park farther from the door.
Avoid sitting for long periods of time.
Take breaks to stand up, stretch, and walk around.
Small movements add up, keeping your metabolism active!
Mindset Tip for a Healthy Metabolism
Stay Moving
THE TAKEAWAY
You’re not stuck with a slow metabolism as you age. Small, simple choices can can boost your metabolism and keep your body feeling its strongest & best!
- Build muscle with strength training
- Eat more protein
- Stay Moving
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 340: Easy Strategy For Boosting Perimenopausal Metabolism
Ep 161: Exercise Hacks to Boost Metabolism
Ep 159: Nutrition Hacks to Boost Metabolism
SPECIAL RESOURCE
This 20 minute FAT BURNING workout will dramatically increase your metabolism to help you burn more fat all day long. This HIIT/interval style workout incorporates functional strengthening movements that instantly translate to daily living - a fully body balanced routine.
Until next week... Be strong
