The Mid-Life Edit

Does Your Metabolism Really Slow Down in Midlife?

There comes a point in midlife when many of us start asking the same question.

“Am I imagining it, or does my body suddenly seem to work differently?”

You might be eating much the same foods you've always eaten. You're still active, perhaps even exercising more than you used to.

And yet maintaining your weight feels harder. Your clothes fit differently. And those little indulgences that once seemed to make no difference suddenly feel much more noticeable.

The explanation we're so often given?

“Well, your metabolism slows down as you get older.”

But is that actually true?

The answer might surprise you. Because while our bodies certainly change through midlife, the idea that our metabolism suddenly falls off a cliff when we reach 40, 50 or menopause isn't quite what the research suggests.

Let's look at what's really happening.

First, What Exactly Is Metabolism?

We hear the word metabolism everywhere, particularly when we're talking about weight.

But what does it actually mean?

Put simply, metabolism refers to all the chemical processes that keep your body functioning.

Your body needs energy even when you're doing absolutely nothing.

Breathing. Circulating blood. Maintaining body temperature. Repairing cells. Keeping your brain working.

All of these things require energy.

Then there's the energy you use walking, exercising, doing the housework, gardening or simply moving throughout the day.

Together, these contribute to the amount of energy your body uses.

So metabolism isn't a mysterious switch that suddenly turns itself down when we reach a certain birthday.

It's a collection of processes influenced by several factors, including our body size, muscle mass and activity levels.

Does Metabolism Really Slow Down After 40?

Here's where things get interesting.

A large study published in Science in 2021 examined daily energy expenditure across more than 6,000 people, ranging from babies to older adults.

The researchers found that, after accounting for differences in body size and composition, energy expenditure remained remarkably stable throughout much of adulthood - approximately between the ages of 20 and 60.

A more noticeable decline was observed later in life.

So the idea that everyone's metabolism automatically slows dramatically at 40 or 50 isn't supported by this research.

But there's an important distinction.

Your metabolic rate adjusted for body composition can remain relatively stable, while your body's overall energy needs still change.

That's because your muscle mass, activity levels and body composition may not be the same as they were twenty years ago.

And those differences matter.

So Why Does Maintaining Weight Feel Harder?

If metabolism doesn't simply collapse in midlife, why do so many women notice changes?

Because several things can happen around the same time.

We may gradually lose muscle as we age.

We might spend more time sitting and less time moving without even realising it.

Sleep may become more disrupted.

And during the menopausal transition, changing hormone levels can influence body composition and where fat is stored.

None of these factors tells the whole story on its own.

But together, they can help explain why our bodies may feel different, even when we believe our routines haven't changed very much.

And that's a far more useful explanation than simply being told to eat less.

Muscle: The Part of the Conversation We Often Miss

When we talk about maintaining a healthy weight, the conversation usually centres on food.

But muscle deserves just as much attention.

As we get older, we can gradually lose muscle, particularly if we're not regularly challenging it.

Muscle is important for strength, balance, mobility and maintaining our independence as we age.

It also contributes to the energy our bodies use at rest.

Now, this doesn't mean that building a little muscle will magically transform your metabolism.

The effect on resting energy expenditure is generally more modest than some fitness claims suggest.

But maintaining muscle is still one of the most valuable things we can do for long-term health.

And the encouraging part?

It's never too late to start working on your strength.

You don't have to become a gym enthusiast overnight.

Resistance bands, bodyweight exercises, appropriately challenging weights and regular strength-training sessions can all make a difference to your strength and physical function.

The important thing is finding something you enjoy enough to keep doing.

And What About Menopause?

Menopause is often blamed for almost everything that changes in our bodies during midlife.

But it's worth separating the effects of ageing from the effects of hormonal changes.

The reduction in oestrogen associated with menopause can influence fat distribution, with many women noticing more weight carried around their abdomen.

Changes in body composition can also happen during this stage of life.

However, menopause doesn't necessarily cause a sudden, dramatic reduction in metabolic rate.

It's more complicated than that.

Ageing, hormones, lifestyle, sleep and individual differences all play a part.

So if your jeans suddenly feel tighter around your waist, even though the scales haven't changed very much, you aren't necessarily imagining the difference.

Your body composition may genuinely be changing.

And understanding that can be much more helpful than simply focusing on a number.

Sleep, Stress and Those Everyday Habits

Here's something else we don't always consider.

Midlife can be an incredibly busy stage of life.

We may be juggling work, family, relationships, ageing parents and a hundred other responsibilities.

Add interrupted sleep or menopause symptoms into the mix, and it's hardly surprising that our routines can change.

When we're tired, we may feel hungrier, have less energy for exercise or find ourselves reaching for convenient foods.

Stress can also influence eating patterns and our daily habits.

And sometimes, without consciously deciding to, we simply move less.

A shorter walk.

An evening on the sofa instead of going out.

Taking the car rather than walking.

Individually, these may seem insignificant. Over time, changes in everyday movement can influence how much energy we use.

This isn't about blaming ourselves.

It's about recognising that our lifestyle is about much more than the hour we spend exercising.

Should We Just Eat Less as We Get Older?

This is where I think we need to change the conversation.

When our weight becomes harder to maintain, the first instinct is often to cut back.

Smaller portions. Fewer carbohydrates. Skipping meals. Another restrictive diet.

But our bodies still need adequate nourishment.

Protein contributes to the maintenance of muscle mass, while fibre-rich foods, vegetables, fruit, wholegrains and a varied diet all have a place in healthy eating.

Rather than automatically eating less and less, it may be more helpful to look at the overall quality of what we're eating, our activity levels and the habits we can realistically sustain.

Because healthy ageing isn't simply about making the number on the scales smaller.

It's about remaining strong, active and well nourished.

Small Changes Can Be More Valuable Than Extreme Ones

The encouraging thing is that looking after ourselves in midlife doesn't have to mean completely reinventing our lives.

Sometimes it's about returning to the basics.

Eating regular, balanced meals.

Including protein and fibre-rich foods.

Making time for strength training.

Walking more throughout the day.

Taking sleep seriously.

And finding ways to manage stress where we can.

None of these is a magic solution.

But together, they can help us build habits that support our health as we get older.

And perhaps that's a more positive place to start than constantly worrying about what we should stop eating.

Why This Subject Feels So Personal to Me

For most of my adult life, I felt that I understood my body.

I'd always tried to eat well, stay active and look after myself. Even after having my three boys, maintaining my weight generally felt quite straightforward.

Then midlife arrived.

And suddenly, things that had worked for years didn't seem to work in quite the same way.

I was still exercising. I was still eating a balanced diet.

But maintaining my weight seemed to require far more effort and attention than before.

And everywhere I looked, I was being told something different.

Eat less. Eat more protein. Avoid carbohydrates. Try fasting. Don't fast. Exercise harder. Exercise less.

It became exhausting trying to work out which advice to believe.

What I really wanted wasn't another diet.

I wanted to understand what was happening to my body.

That curiosity eventually became part of the journey Keith and I took when developing NÄRA Balance.

We wanted to approach midlife nutrition thoughtfully, with straightforward information and a carefully considered formula.

And that's why The Mid-Life Edit is so important to me.

Because I know how confusing this stage of life can feel, even when you've spent years trying to do all the right things.

Perhaps It's Time to Think Differently About Metabolism

Maybe the most important thing to understand is that our bodies aren't failing us simply because they're changing.

We don't suddenly become less capable of looking after ourselves when we reach menopause.

And we certainly don't need to spend the rest of our lives fighting against our age.

Instead, perhaps midlife is an opportunity to pay attention to what really matters.

Strength.

Nourishment.

Movement.

Rest.

And understanding our bodies rather than constantly criticising them.

So the next time someone tells you that your metabolism has simply slowed down because you're getting older, remember that the story is much more interesting than that.

Our bodies change. But that doesn't mean we stop having choices about how we care for them.

And that's a conversation worth continuing.

Welcome to The Mid-Life Edit by NÄRA. We're very glad you're here. ❤️

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Further Reading

• Daily Energy Expenditure Through the Human Life Course — Science (2021). This supports our explanation of energy expenditure across adulthood.

• NHS — Things You Can Do to Help Menopause and Perimenopause Symptoms. This supports our general lifestyle recommendations.