Metabolism After 40 – What’s Actually Going On?

It’s not your imagination—your metabolism does change with age. But the reasons why are more nuanced than you’ve been told. Hormones, muscle mass, lifestyle, and stress all play a role. Here’s what really shifts in your 40s and beyond:

The Big Metabolic Players:

• Loss of muscle mass: Muscle is metabolically active tissue. Less muscle = lower resting metabolic rate (RMR).

• Lower estrogen levels: Estrogen helps regulate insulin sensitivity and fat storage. As it drops, fat gain—especially around the midsection—can increase.

• Chronic stress & poor sleep: These raise cortisol, which affects blood sugar regulation and hunger cues.

• Less movement overall: Sedentary habits sneak in, even with good intentions

What You Can Do:

• Strength train consistently to preserve and build lean mass.

• Don’t overdo cardio—focus on walking and strategic intensity, not long sessions.

• Get your protein in: Aim for 25–30g per meal to support muscle repair.

• Reduce stressors and improve sleep hygiene. Cortisol management = metabolic health..

You’re not broken. You’re adapting—and with the right strategies, you can thrive in this new phase.

Quick Tip:

Track your daily step count for a week. Most women need at least 7,000–10,000 steps/day to support metabolism, digestion, and energy.

Got questions, want to learn more about something? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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