5 Ways to Support Your Metabolism in Midlife

If you’ve noticed changes in your metabolism during your 40s, 50s, and beyond, you’re not alone. Hormonal shifts in perimenopause and menopause affect how your body uses energy, stores fat, and regulates appetite. That’s why you may feel like the same diet and exercise routine that worked in your 30s no longer delivers the same results.

The good news? You can support your metabolism with simple, sustainable habits. By focusing on food, movement, hydration, and rest, you can balance your energy and feel more vibrant through midlife and beyond.

 

 

Here are five ways to get started:

 

1. Eat whole foods (especially protein and fiber)

Whole foods—like fruits, vegetables, legumes, nuts, seeds, and lean proteins—are nutrient-dense and help stabilize blood sugar. Protein is especially important, since it not only helps preserve muscle mass (which naturally declines with age) but also has a higher thermic effect—meaning your body burns more calories digesting it compared to fats or carbs. Fiber also plays a big role, supporting digestion, hormone balance, and satiety.

 

 

 

2. Limit sugar and refined carbs

Refined carbs like white bread, pastries, and soda cause blood sugar spikes and crashes that leave you tired and craving more. Over time, this can increase insulin resistance, making it harder to maintain a healthy weight. Instead, focus on complex carbs like quinoa, oats, sweet potatoes, or brown rice. These provide steady energy, support balanced hormones, and help your metabolism stay efficient.

 

 

 

3. Strength train (and add cardio too!)

Muscle is metabolically active tissue, meaning the more muscle you have, the more calories you burn—even at rest. That’s why strength training is essential in midlife. Just 2–3 sessions per week can help preserve and even build lean muscle mass. Adding in cardio, such as walking, cycling, or swimming, boosts cardiovascular health and supports overall energy balance. Together, they provide a powerful one-two punch for metabolism.

 

 

 

4. Stay hydrated

Water plays a role in almost every metabolic process, from digestion to nutrient absorption to temperature regulation. Even mild dehydration can slow your metabolism and leave you feeling fatigued. Aim for about half your body weight in ounces daily, and remember that herbal teas and water-rich foods (like cucumbers and watermelon) also contribute to hydration.

 

 

5. Get quality sleep

Sleep is often the most overlooked piece of the metabolism puzzle. Without adequate rest, hormones like cortisol (stress), ghrelin (hunger), and leptin (fullness) can become imbalanced, leading to increased cravings and sluggish energy. Prioritizing 7–9 hours of quality sleep helps reset your metabolism daily. Try creating a calming bedtime routine—dim the lights, unplug from devices, and practice relaxation techniques like deep breathing or gentle yoga.

 

 

The Takeaway:

Hormonal changes may shift how your metabolism works, but they don’t define your health. By making small, sustainable choices, you can boost your energy, support a healthy weight, and feel more balanced through midlife and beyond.

 

 

 

💜 If you’ve been struggling with metabolism changes and want personalized support, I’d love to help. Let’s chat about your goals and create a plan that works for you. Click here to book a free call with me.