The Truth About Your Hunger, Fatigue, and Stubborn Weight (Hint: It’s Not Age)
Let’s get one thing straight: Your metabolism isn’t the problem. Your age isn’t the problem. Your body isn’t betraying you. The real issue? You’ve been fed a big, fat, steaming pile of misinformation about what happens to your metabolism as you age. And I’m here to clear it up.
New research has flipped the script on the old “my metabolism is slowing down because I’m getting older” excuse. Turns out, your metabolic rate doesn’t take a nosedive when you hit your 30s, 40s, or even 50s. In fact, studies show there’s no major change in metabolic rate between the ages of 20 and 60. So if you’ve been blaming your sluggish metabolism on your age, it’s time to find a new excuse.
The Real Metabolism Killer: Muscle Loss
Here’s the deal—your metabolism isn’t crapping out on you because of age. It’s because of muscle loss. Research shows that muscle mass declines by about 3-8% per decade after age 30 if you’re not actively doing something to maintain it. And when muscle mass goes down, a whole lot of other problems show up to the party: increased insulin resistance, poor blood sugar management, slower metabolic function, chronic fatigue, increased hunger, and difficulty burning stored fat. In other words, losing muscle is like throwing a wrench into the gears of your metabolism and expecting it to keep running smoothly. Spoiler alert: It won’t.
What’s the Fix?
If you want to keep your metabolism firing on all cylinders, you need to build and maintain muscle. And how do you do that? Two simple steps:
Eat More Protein – Protein is the building block of muscle. If you’re not eating enough of it, you’re basically telling your body, “Hey, go ahead and break down my muscle tissue because I’m not giving you what you need to keep it.” Aim for a minimum of 0.7-1 gram of protein per pound of body weight daily. More if you’re active and lifting regularly.
Lift Heavy Things – Strength training isn’t optional if you care about your metabolism, longevity, or not turning into a frail, energy-depleted version of yourself. You don’t have to live in the gym, but you do need to train with resistance at least 3-4 times per week. Your future self will thank you.
Stop Focusing on Age—Start Focusing on These 7 Factors
Instead of whining about getting older, let’s focus on the things that actually determine how well your metabolism functions:
Muscle Mass – The more muscle you have, the more energy (calories) your body burns at rest. Muscle is metabolic gold.
Nutrition & Protein Intake – Stop treating food like the enemy. Eating enough protein and whole, nutrient-dense foods will keep your metabolism humming and your body functioning optimally.
Physical Activity & Exercise – Move your body. Lift weights. Walk more. The less you move, the more your body adapts to being sedentary, and that’s when everything slows down.
Sleep & Stress Management – Poor sleep and chronic stress screw with your hormones, increase cravings, and make it harder to build muscle and burn fat. Get your eight hours and chill the hell out.
Thyroid Function – Your thyroid regulates metabolism. If it’s not functioning properly, everything gets out of whack. Get it checked if you suspect an issue.
Hormones – Testosterone, estrogen, insulin, and cortisol all play massive roles in metabolism. Strength training, proper nutrition, and stress management can help keep them in check.
Genetics – Yes, genetics matter, but they’re not the be-all-end-all. You can’t change your genes, but you can change how they express themselves through lifestyle choices.
The Bottom Line
Metabolism isn’t some mysterious, uncontrollable force. It’s a reflection of how you take care of your body. Blaming age is an excuse—one that keeps you stuck, frustrated, and looking for a magic pill that doesn’t exist. The truth? You have far more control over your metabolism than you think.
So, what are you going to do about it?
Are you going to sit back and let muscle loss, poor nutrition, and inactivity run your body into the ground? Or are you going to take charge, eat more protein, lift some damn weights, and set yourself up for long-term success?
If you’re ready to stop making excuses and start making progress, I’m here to help. My coaching program is designed to take the guesswork out of nutrition and fitness so you can build muscle, boost your metabolism, and feel better than ever—at any age. If you have questions or want to learn more, reach out. Let’s get to work.