Metabolism and ageing are linked, but the story is more complex than a simple slowdown. Oestrogen, cortisol and lifestyle shifts all influence how our bodies change in middle age. Midlife is not a stage where you must accept a sedentary life; it is an invitation to build strength and feel better.
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There is a common belief that metabolism drops sharply in midlife, and it is easy to see why. Many people reach their forties and fifties and notice gradual weight gain, often around the tummy, along with other body changes. While midlife metabolic change is real, it is not the end of the story. By unpacking the myths, you can stay motivated to prioritise health and wellbeing.
What exactly is metabolism?
Metabolism is not only about how quickly you burn calories. It is the sum of the processes that keep you alive, including cell repair, hormone balance, digestion, temperature regulation and movement. From around forty there is usually a small decline in metabolic efficiency. This is physiology, not failure, and it is shaped by muscle loss, stress, lifestyle and fluctuating oestrogen.
How hormones affect metabolism
The myth suggests a sudden midlife crash, but what often happens is that perimenopause and menopause shift oestrogen and progesterone, which changes how the body stores fat. Lower oestrogen can influence insulin sensitivity and encourage fat storage around the midsection. Cortisol, the stress hormone, also plays a part, which is why managing stress supports weight management. Clues that hormones may be involved include stronger or more frequent cravings, an increase in abdominal fat, bloating that lingers and fatigue despite healthy habits.
Muscle is your metabolic superpower
Strength training becomes a near non-negotiable as you age because lean muscle mass is a strong determinant of metabolic rate. More muscle means a higher resting energy burn, better blood sugar control, stronger bones and improved joint stability and posture. Aim for two to three sessions a week that you can sustain, and pair them with supportive eating habits so the work you do in the gym translates into real-world results.
What to eat to support metabolism in middle age
Protein should feature at every meal to help repair and maintain muscle. Build plates around fibre-rich vegetables and whole grains to steady energy and support digestion. Include healthy fats to aid hormone production and satiety. Keep meals consistent through the day to curb cravings and prevent energy dips that drive less helpful choices.
Midlife metabolism is not the enemy, and it does not change overnight. It is a prompt to recognise new needs and adjust habits accordingly. When you understand what is happening beneath the surface, midlife can feel like a period of renewed vitality rather than frustration.
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