You’ve probably heard someone say, “My metabolism is just slower now.” Maybe you’ve said it yourself. And here’s the thing—you’re not wrong. But you’re also not doomed.

Let’s start with what metabolism actually is, because it’s way more interesting than the vague “fat-burning engine” metaphor we usually get.

What Metabolism Really Means

Metabolism is every chemical reaction happening in your body right now. It’s your heart beating, your lungs breathing, your brain reading these words, your cells repairing themselves. It’s digestion, hormone production, muscle contraction, and about a million other processes you’re not consciously controlling.

When we talk about “metabolism slowing down,” we’re usually talking about your Basal Metabolic Rate (BMR)—the calories your body burns just by existing. Think of it as your body’s baseline energy requirement before you even get out of bed.

Why Does It Change?

Here’s what actually happens as we age: We lose muscle mass. On average, women lose about 3-8% of muscle mass per decade after 30, and that rate accelerates after 60. Muscle is metabolically expensive tissue—it burns more calories at rest than fat does.

So when you lose muscle, your BMR drops. Not because your body is “broken,” but because you literally have less metabolically active tissue.

But wait, there’s more. (And this is where it gets interesting.)

Around perimenopause and menopause, estrogen levels drop. Estrogen helps regulate where your body stores fat and how it uses insulin. Lower estrogen often means more fat storage around the midsection and less efficient blood sugar regulation. Progesterone, which helps with sleep and stress regulation, also declines. And testosterone—yes, women need it too—decreases, which affects muscle mass and energy.

This hormonal shift doesn’t just slow your metabolism. It changes how your body responds to food, exercise, and stress.

The Good News

Your metabolism isn’t broken. It’s responding exactly as it should to the inputs it’s getting—your activity level, your food intake, your muscle mass, your hormones, your sleep, your stress.

And here’s the beautiful part: almost all of those inputs are things you can influence.

You can build muscle (and we’ll talk about how). You can eat in a way that supports your hormones and energy. You can manage stress and prioritize sleep. You can stop under-eating and over-restricting, which (plot twist) actually slows your metabolism further.

What This Month Is About

This March, we’re diving deep into metabolism—what it is, why it changes, and how to work with your body instead of against it.

We’ll talk about why restrictive diets backfire spectacularly for women over 40 (spoiler: you’re probably already under-fed, not over-fed). We’ll explore how strength training and proper nutrition actually “turn on” your metabolism. And we’ll look at the role of hormones—estrogen, progesterone, and testosterone—in all of this.

By the end of the month, you’ll have a simple, actionable plan for supporting your metabolism without deprivation, punishment, or another restrictive diet.

Your metabolism isn’t the enemy. It’s just asking for what it needs.