Metabolism and Aging: What You Need to Know
Did you know that your metabolism doesn’t actually slow down until you hit 60?
It’s a common myth that metabolism slows dramatically after your 30s or 40s, leading to weight gain. But according to a 2021 study titled Daily Energy Expenditure Through the Human Life Course, metabolism remains steady from age 20 to age 60. After 60, it begins to decline, but only gradually.
Let’s address some common objections about metabolism and aging—and explore how your habits, not your age, may be the culprit behind weight gain.
Objection: “Studies on metabolism only look at men.”
Response: The 2021 study referenced above examined 6,421 people. Of those participants, 64% (4,108) were women. This research provides robust evidence that metabolism consistency is not gender-specific.
Objection: “I started gaining weight at 40, and my doctor said it’s my metabolism.”
Response: While weight gain is common in your 40s, it’s often linked to lifestyle changes rather than a slower metabolism.
In your late 30s and early 40s, many of us face:
Demanding jobs
Increased family responsibilities
Stress
Less time for exercise
More reliance on processed foods
Moving to the suburbs and relying more on the car than walking
Increased alcohol consumption
These habits can lead to weight gain, but they’re not caused by a slower metabolism. However, muscle loss—a key factor in metabolism—can contribute. Starting around age 30, we lose 3-8% of our muscle mass per decade unless we actively strength train.
The good news? This is not an age issue—it’s a habit issue. By incorporating regular strength training into your routine, you can preserve and even rebuild muscle, keeping your metabolism robust.
If you don't know how, you can grab my FREE Beginner’s Guide to Strength Training by clicking here.
Objection: “Doesn’t menopause slow metabolism?”
Response: Menopause can make weight management more challenging, but rarely due to a slower metabolism. Instead, symptoms like hot flashes, poor sleep, and mood changes can disrupt healthy habits.
When you’re exhausted or irritable, it’s harder to make good food choices or stick to your workout routine. Additionally, high-intensity workouts (like HIIT) may feel harder and require longer recovery times if you’re not sleeping well.
What can you do?
Be patient: Weight loss during menopause may take longer, but it’s still achievable.
Modify your workout routine: Focus on low-impact strength training, Zone 2 cardio, and walking instead of endless HIIT workouts.
Limit alcohol consumption: Reducing your intake can have a big impact on your overall progress.
FAQ: Common Metabolism Myths
Is metabolism purely genetic?
While genetics play a role in metabolic rate, lifestyle factors such as diet, exercise, and sleep have a much bigger impact on long-term metabolic health.
Does eating small meals frequently boost metabolism?
No, research shows that meal frequency has little effect on metabolism. What matters most is your total daily calorie intake.
Can crash dieting slow metabolism permanently?
Extreme calorie restriction can lower metabolism temporarily, but it’s not permanent. Once you return to normal eating and maintain muscle, metabolism recovers.
Key Takeaways
Your metabolism remains steady until age 60, according to recent research.
Weight gain in your 30s, 40s, and 50s is more often linked to habits than age.
Strength training is essential to preserving muscle mass and keeping your metabolism active.
During menopause, focus on habits like better sleep, low-impact workouts, and mindful eating to see results.
By focusing on sustainable habits and making adjustments as needed, you can maintain a healthy weight and lifestyle well into your 60s and beyond. If you're looking for personalized guidance, check out my online coaching program, created for moms over 40 who are struggling to lose and maintain weight.