FA40 #002: The Truth About Metabolism in Your 40's

If you’re over 40 and feel like your metabolism has slowed to a crawl—you’re not alone.

But here’s the truth: Your metabolism isn’t broken.

The good news? It doesn’t need to be revved it back up—you just need to build better habits.

Let’s break it down.

What Actually Happens to Your Metabolism as You Age?

You lose muscle if you don’t strength train. Less muscle = slower metabolism.

You tend to move less throughout the day. Less activity = fewer calories burned.

Hormonal shifts play a role. But they don’t make fat loss impossible.

The result?

You store fat more easily, feel sluggish, and workouts don’t hit the same.

BUT… this doesn’t mean you can’t lose fat and stay in shape.

You just have to train smarter, eat smarter, and move smarter.

How to Boost Your Metabolism in Your 40s & Beyond

1️⃣ Strength Train 2-4x Per Week

More muscle = higher metabolism (even at rest). Get in the gym and focus on big lifts (squats, deadlifts, presses, rows). Getting stronger over time and adding some muscle is your best anti-aging tool.

2️⃣ Prioritize Protein 

Protein keeps you full, supports muscle, and keeps metabolism high. I have all of my clients aim for 0.8-1g per pound of their goal body weight. If you struggle with protein, look to foods like Greek yogurt, eggs, protein shakes, or lean meats to get a little more into your diet.

3️⃣ Move More Throughout the Day (It’s Not Just About the Gym)

Daily movement (aka NEAT) is one of the biggest drivers of metabolism. Set of simple goal of 8,000-12,000 steps per day by taking the stairs, going for walks, and moving more often—this adds up more than you think.

4️⃣ Don’t Ignore Sleep & Stress

Poor sleep & high stress = fat loss killers. It’s crucial that you get 7+ hours of sleep most nights. Sleep directly impacts metabolism & cravings. If you can manage stress you have a much better chance of staying or getting lean.

5️⃣ Be Mindful of Your Portions

You don’t need to cut out carbs or go extreme—that sounds miserable. You just be aware of portions. I like to have my clients stick to 80/20 eating: 80% whole, nutrient-dense foods, 20% flexibility to enjoy foods guilt free.

The Bottom Line:

Your metabolism isn’t broken. It just needs the right habits to keep it working efficiently. Focus on strength training, protein, daily movement, quality sleep, and consistency.

It’s not about eating less and working out more. It’s about eating smarter, training smarter, and staying consistent.

Let’s keep making progress,

Coach Craig

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