“My metabolism has come to a screeching halt.” It’s a phrase uttered by countless women navigating midlife, and the frustration is real. You’re eating the same and exercising the same, yet your body’s calorie-burning engine seems to be stuck in low gear. While it’s true that your metabolism naturally changes during menopause, it is absolutely not a closed case.
The key isn’t a magic pill, but a smarter strategy. By understanding what’s happening and implementing proven techniques, you can absolutely take steps to “rev up” your metabolic engine.
The Midlife Metabolic Shift: What’s Really Happening?
Before trying to “boost” your metabolism, it helps to know what it is and why it’s changing. Your metabolism is the complex process that converts food and drink into energy. A significant part of this process is your Basal Metabolic Rate (BMR)—the number of calories your body burns at complete rest just to keep you alive.
The crucial muscle connection. The primary reason your BMR declines in midlife is the natural loss of muscle mass, a process called sarcopenia, which is accelerated by the hormonal shifts of menopause.1 Since muscle is metabolically active tissue (it burns calories just by existing), having less of it means your resting calorie-burn naturally decreases.
The hormonal influence. On top of muscle loss, declining estrogen can affect how your body uses energy and where it stores fat. It’s a “perfect storm” of factors that requires a new approach to keep your metabolic fire stoked.
Stoking the Metabolic Fire: 5 Evidence-Based Strategies
Strategy 1: Build Your Metabolic Engine with Strength Training
This is the most powerful tool in your arsenal for counteracting the midlife slowdown. Focusing on building and maintaining muscle is the cornerstone of a healthy metabolism.
Because muscle tissue burns significantly more calories at rest than fat tissue, it directly increases your BMR, turning your body into a more efficient calorie-burning machine 24/7.2
Engage in strength training at least two to three times per week. This can involve lifting weights, using resistance bands, or performing bodyweight exercises like squats, lunges, and push-ups.
Strategy 2: Fuel Up with the Power of Protein
The food you eat can either help or hinder your metabolic rate. Protein is a key ally.
It has a higher thermic effect. This means your body uses more energy (burns more calories) to digest protein compared to fats and carbohydrates, a process known as the Thermic Effect of Food (TEF).3 By including a solid source of protein like chicken, fish, eggs, or legumes in every meal, you give your metabolism a natural nudge while also providing the building blocks for muscle repair.
Strategy 3: Rethink Your Movement with NEAT
Your 30-minute workout is great, but the other 23.5 hours of your day matter, too. This is where NEAT, or Non-Exercise Activity Thermogenesis, comes into play.
NEAT includes all the calories you burn from movements outside of formal exercise. For many people, this can be a surprisingly large number. You can increase your NEAT by intentionally adding more small movements into your day:4
- Take the stairs instead of the elevator.
- Pace around while you’re on a phone call.
- Stand up and stretch every hour.
- Fidget with your feet while sitting at a desk.
Strategy 4: Hydrate for Optimal Function
Your body’s metabolic processes require water to run efficiently. Even mild dehydration can cause your metabolism to slow down.
Make a conscious effort to drink plenty of water throughout the day. For an extra, gentle nudge, consider swapping one of your daily coffees for a cup of green tea. Studies have shown that the antioxidant compounds and caffeine in green tea can provide a modest, temporary boost to your metabolic rate.5
Strategy 5: Avoid the “Starvation Mode” Trap
This may sound counterintuitive, but severely restricting your intake is one of the worst things you can do for your long-term metabolism. When your body senses a major calorie deficit from a crash diet, it goes into a protective “starvation mode.”
To conserve energy, it slows down your metabolism—a process called adaptive thermogenesis. This makes weight loss harder and virtually guarantees rebound weight gain when you resume normal eating.6 Fueling your body adequately is essential for keeping your metabolism humming.
A Lifelong Strategy, Not a Quick Fix
Revving up your metabolism in midlife isn’t about finding a magic pill; it’s about building a collection of smart, sustainable habits. By focusing on building strength, fueling your body properly, and moving more throughout your day, you can effectively take control of your body’s energy equation and thrive through menopause and beyond.