You’ve probably heard it before: “Your metabolism slows down as you age, and there’s nothing you can do about it.” Or maybe, “If you just eat less and exercise more, the weight will come off.”
But if you’ve tried everything and still feel like your metabolism is stuck in slow motion, you’re not alone, trust me—and it’s not your fault.
The truth is, metabolism is more than just calories in, calories out. It’s influenced by hormones, muscle mass, stress levels, and even how well you sleep. And while it does shift as we age, there are real, sustainable ways to support it—without crash diets ( check out my recipe below) or exhausting workout routines.
Myth #1: Your Metabolism is Doomed After 50
Don't panic. Metabolism naturally slows down over time, but that doesn’t mean doomed or it’s out of your control. One of the the biggest factor? Muscle loss. After 40, we start losing muscle mass unless we actively work to maintain it. Since muscle burns more calories than fat, keeping your body strong is key.
What helps?
Strength-based movement (even bodyweight exercises count!)
Prioritizing protein at each meal
Staying active throughout the day (not just during workouts)
Myth #2: Eating Less is the Answer
It seems logical—eat less, weigh less. But overly restrictive diets can backfire, slowing metabolism even more. When your body doesn’t get enough fuel, it conserves energy, making it harder to burn fat and stay energized. It goes into hibernation mode.
What helps?
Eating balanced meals with protein, healthy fats, and fiber
Avoiding long stretches without eating (which can trigger cravings and energy crashes)
Nourishing your body instead of depriving it
Myth #3: Cardio is the Best Way to Speed Up Metabolism
False! Endless cardio might burn calories, but it won’t necessarily boost your metabolism long-term. Strength training, on the other hand, helps build muscle—which keeps your metabolism humming even when you’re at rest.
What helps?
Mixing in resistance training, yoga, or pilates
Walking daily for circulation and energy
Getting enough rest to allow muscles to rebuild
Myth #4: Metabolism is Only About Food and Exercise
Stress and sleep play huge roles in how your metabolism functions. Chronic stress can lead to higher cortisol levels, which encourages the body to store fat, especially around the midsection. Poor sleep? That can disrupt hunger hormones, making cravings harder to control.
What helps?
Creating a wind-down routine for better sleep ( phones and computers off, use mediation Apps)
Managing stress with breathing exercises, gentle movement, or time outdoors
Prioritizing rest just as much as nutrition and exercise
The good news? Small, consistent shifts can make a big difference. Start with one change—maybe adding protein to breakfast or lifting light weights twice a week—and build from there, one step at a time!
Exciting News!
I’m currently preparing to sit for the National Board for Health & Wellness Coaching (NBHWC) Certifying Exam—a highly respected credential that is recognized by the AMA (American Medical Assos) and upholds the highest standards in health coaching. To fulfill my certification requirements, I’ll be offering 50 coaching sessions at a special limited-time rate!
These sessions are a great opportunity to receive personalized support for your health and wellness goals while helping me complete this important step in my certification. Details will be coming soon, so stay tuned!
Curious if this is the right fit for you? Book a free discovery call with me today!
💡Why Health Coaching?
Willpower alone isn’t enough for lasting change. True wellness comes from understanding your real motivator, building habits that fit your life, and having the right support. As a certified health coach, I guide clients in a whole-body approach—mind, body, and lifestyle—to improve nutrition, manage stress, and boost energy in a way that feels natural and sustainable!
In health,
Protein-Packed Power Bowl
YUM! This bowl is a perfect mix of protein, fiber, and healthy fats to fuel your metabolism and keep your energy steady all day long.