Metabolism Myths Busted: What Really Works for Midlife Women?

Let’s talk about metabolism.

If you’re in your 40s or 50s and it feels like your body is playing by a completely new set of rules, you’re not imagining it. What used to work, like skipping snacks or adding a few extra walks, might not cut it anymore. And while there’s a ton of advice floating around out there, a lot of it is either outdated, oversimplified, or just plain wrong.

So today, I want to bust a few of the biggest metabolism myths I hear from midlife women and share what actually helps.

Myth 1: My metabolism is broken
This one comes up a lot. And I get it. When the scale won’t budge and your energy feels off, it can feel like something in your body has totally given up.
But the truth is, your metabolism isn’t broken. It’s adjusting.

During perimenopause and menopause, hormone levels shift. That affects everything from how you store fat to how hungry you feel to how your muscles function. Your metabolism is responding to those changes, not shutting down. And with the right support, you can feel more in control again.

Myth 2: Eating less will fix it
It makes sense on paper. Less food, less weight. But in real life, it often backfires.

When you consistently under-eat, your metabolism slows down to conserve energy. That means it burns fewer calories and you feel more tired. Tired people move less, crave more, and usually end up eating more later anyway.

Instead, focus on eating enough protein, keeping your blood sugar stable, and fuelling your movement with food that actually gives you energy.

Myth 3: Cardio is the best workout for fat loss
We’ve been told to hit the treadmill if we want to burn fat.Yes, aerobic exercise is good. But strength training is actually the game changer, especially in midlife.

Muscle mass helps your body burn more energy at rest. And after 40, we start to lose muscle naturally. By building muscle through strength training, you’re not just supporting your metabolism. You’re also protecting your joints, bones, and long-term health.

Myth 4: Supplements will fix it all
There’s no shortage of “metabolism boosters” out there. But no supplement can make up for lack of sleep, high stress, or poor nutrition.

Supplements can support a good foundation, like a multivitamin, but they are not a replacement for it. Focus on daily habits first. Get your vitamins and minerals from lots of vegetables and fruits.

So what actually helps?
Here’s what I recommend to my clients and practice myself:

• Eat protein with every meal
  
• Strength train two to four times a week
  
• Get outside in nature daily and go for a walk
  
• Prioritize sleep
  
• Lower stress as much as possible
  
  

You don’t need to chase fads or overhaul your life. You just need the right tools for this stage.

If you're feeling stuck, you're not alone. And you don't have to figure it all out by yourself.

You’ve got this.
Andrea

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