In this article

Meet the experts

Linda Goggin, MD, works with Paloma Health, specializing in the treatment of patients with Hashimoto’s, hypothyroidism, menopause, and hormonal weight gain. Dr. Goggin is a board-certified family physician with extensive training in Functional Medicine and the treatment of complex medical illnesses. 

Chelsie Rohrscheib, Ph.D., is a neuroscientist and sleep expert, as well as the head of sleep at Wesper, a national home sleep disorder diagnostics company.

Brooke Bussard, MD, is the author of several books, including her latest, Outsmarting Menopause: Conversations about Metabolism, Muscles, Mood, and More. Dr. Bussard is the founder of Brooke’s Balanced Blueprint -- a lifestyle medicine health coaching practice. 

Emily Carter, MD, is co-founder of HelloVein.com and is committed to revolutionizing healthcare through cutting-edge visualization technologies and solutions. 

If you’ve hit your 40s or 50s and noticed that the pounds seem to creep on more easily—despite eating and moving the same as always—you’re not alone. Many people experience a frustrating shift in their bodies as they reach midlife, often blaming a “slowing metabolism.” Maybe you’ve even heard – or said yourself -- “You can’t increase your metabolism after age 40! Or, “Metabolism is purely genetic, so you can’t change it!”

What’s really going on? Can you boost your metabolic engine? And is it possible without falling for fad diets or gimmicks? Let’s take a look at what science has to say about it, along with five evidence-based strategies to help you fire up your metabolism for the long haul.

Metabolism is the set of chemical processes that your body uses to convert the food you eat into energy. This energy powers everything you do, from breathing and circulating blood to walking, thinking, and even sleeping. While many people think of metabolism only in terms of how quickly they burn calories, it’s actually a complex system influenced by many factors.

One key concept is your basal metabolic rate (BMR). This is the number of calories your body burns at rest to keep you alive and functioning. Think of it as the energy cost of running your body’s basic systems. BMR accounts for approximately 60 to 75% of your total daily calorie burn, making it the largest component of your metabolic rate.

Other factors that contribute to your total daily energy expenditure include:

• Physical activity: Exercise and movement throughout the day.
• Thermic effect of food: The calories burned digesting and processing what you eat.
• Non-exercise activity thermogenesis (NEAT): The calories burned through fidgeting, standing, and other small movements.

One of the most significant changes is the loss of muscle mass, a condition known as sarcopenia. Starting as early as your 30s, approximately 3 to 5% of muscle mass is lost each decade. By the time you reach your 50s, you might be burning 50–100 fewer calories per day than you did in your 20s.

Why does this matter for your metabolism?

• Muscle is metabolically active: Muscle tissue burns more calories at rest than fat tissue. So, the more muscle you have, the higher your BMR.
  
• Less muscle = fewer calories burned: As you lose muscle, your body needs fewer calories to function. This means you could be eating the same as you did in your 20s or 30s, but now you’re burning fewer calories, leading to gradual weight gain.

Imagine two people of the same weight, but one has more muscle and the other has more fat. Even if they’re both just sitting on the couch, the person with more muscle will burn more calories at rest.

Hormones play a crucial role in regulating metabolism, and midlife is associated with significant hormonal changes.

For women: The menopause effect

Hormonal changes during perimenopause and menopause can contribute to changes in metabolism. 

• Estrogen levels drop: As women approach menopause, their estrogen levels decline. This hormone helps regulate fat storage and energy expenditure.
• Fat distribution changes:  According to Paloma physician Dr. Linda Goggin: “As our estrogen levels begin to drop, we see fat distribution shift from the hips and thighs to the tummy area. This can increase visceral fat, which is associated with metabolic changes and increased weight.”
• Reduced energy expenditure: Some studies suggest that the drop in estrogen may also slightly reduce the number of calories women burn at rest.

For men: Andropause (“male menopause”) 

Andropause refers to the gradual decline in testosterone levels that begins in a man’s 30s and 40s and continues with age. 

• Testosterone declines: Men experience a more gradual decrease in testosterone, which can contribute to increased body fat, muscle loss, reduced energy, a lower sex drive, and a slower metabolism.
• Other hormones: Changes in growth hormone and insulin sensitivity can also influence how the body stores fat and uses energy.

The role of hypothyroidism 

When your thyroid gland doesn’t produce enough thyroid hormones – known as hypothyroidism – common symptoms include persistent fatigue, weight gain, cold intolerance, and cognitive changes, even if you are eating well and staying active. BMR usually drops, contributing to an overall reduction in metabolism.

The risk of hypothyroidism increases with age, and hypothyroidism often develops gradually, and its symptoms often mimic those of normal aging or everyday stress. For these reasons, an underactive thyroid is frequently overlooked or misdiagnosed. If left untreated, hypothyroidism can not only slow your metabolism but can also lead to elevated cholesterol, heart problems, and a reduced quality of life. 

Treating hormonal issues

Addressing hormonal issues—including hypothyroidism, perimenopause, menopause, and andropause—is fundamental to improving midlife metabolism, and can play a transformative role in restoring metabolic health and improving overall well-being. 

Undiagnosed or insufficiently treated hypothyroidism can significantly affect metabolism. Thyroid hormones, especially T3, are key regulators of the body’s metabolic rate. When levels are too low, the body burns fewer calories, and processes such as digestion, fat burning, and temperature regulation slow down. Even subclinical or borderline hypothyroidism can contribute to weight gain, cold intolerance, fatigue, and brain fog. Diagnosis and optimal treatment of hypothyroidism with thyroid hormone replacement can help normalize metabolism and reverse many of these symptoms.

The hormonal shifts of perimenopause and menopause can lower metabolic efficiency. Hormone replacement therapy (HRT), when appropriate, can alleviate symptoms such as hot flashes, night sweats, and mood changes, while also supporting lean muscle maintenance and metabolic function, particularly when combined with strength training and a protein-rich diet.

For Paloma physician Dr. Linda Goggin, treating menopause can be a game-changer. “My get up and go got up and went when I went into menopause. I was feeling like, ‘Wow, where did I go?’ When I started to take some hormone replacement, it made such a huge difference for me personally. I see it happen in my patients, too. It’s almost like the lights come back on!”

Lower testosterone levels in andropause can lead to reduced muscle mass, increased fat accumulation, and decreased motivation to exercise, all of which negatively impact metabolism. Testosterone replacement therapy, when medically indicated and carefully monitored, can help restore energy, improve body composition, and boost metabolic health.

Blood tests for thyroid function and evaluating midlife hormones, such as estrogen, progesterone, and testosterone, are an important first step in helping to improve metabolism. When deficiencies or imbalances are diagnosed, the next step is treatment to optimize hormone levels. 

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While hormones and biology play a significant role, lifestyle changes that often accompany midlife can have a substantial impact on metabolism.

• Less physical activity: Many people become less active as they get older, whether due to busy schedules, work demands, family responsibilities, or physical limitations.
• Sedentary habits: Desk jobs, driving instead of walking, and increased screen time can all contribute to fewer calories burned.
• Changes in eating habits: Some people may eat out more, snack more, or choose convenience foods that are higher in calories and lower in nutrients.

These lifestyle factors can create a “perfect storm” for slower metabolism and weight gain: you’re burning fewer calories through activity and muscle mass, but you may still be eating the same or more than before.

Beyond muscle loss, hormones, and lifestyle, other factors can also impact your metabolic rate in midlife.

Genetics

Some people are naturally “fast burners” or “slow burners” due to their genetic makeup. While you can’t change your genes, you can influence how your body uses energy through lifestyle choices.

Medical conditions

Other health conditions can slow your metabolism.

• Insulin resistance/type 2 diabetes: Changes in insulin sensitivity can affect how your body stores and uses energy.
• Polycystic ovary syndrome (PCOS) can lead to weight gain, especially around the abdomen.
• Medications: Some medications can lead to weight gain or make it harder to lose weight. These include psychiatric drugs such as antidepressants (like paroxetine and amitriptyline), antipsychotics (such as olanzapine and clozapine), and mood stabilizers like lithium and valproate. Diabetes medications, including insulin, sulfonylureas, and thiazolidinediones can also promote weight gain. Other culprits include corticosteroids (e.g., prednisone), beta blockers, certain antihistamines, hormonal therapies (such as birth control pills and tamoxifen), and neurologic drugs like gabapentin and pregabalin.

If you suspect a medical issue or that a medication is affecting your metabolism, consult your healthcare provider.

Sleep deficits and stress

Not getting enough sleep can significantly disrupt hormones that regulate appetite and metabolism, leading to increased hunger and reduced calorie burn.

According to sleep expert Dr. Chelsie Rohrscheib, “Sleep affects metabolism and weight maintenance in several ways. Sleep regulates the metabolic hormones ghrelin and leptin, which control hunger and fullness. Poor sleep quality increases the activity of the hormone that stimulates hunger, making you more likely to overeat and consume unhealthier foods. Additionally, sleep loss inhibits weight loss and weight maintenance by slowing down the metabolism.” 

Lack of sleep can also disrupt the body’s stress response. According to Dr. Linda Goggin, “If we’re not sleeping well, this can affect our ability to release weight because our cortisol level will start to climb.”

In addition to a lack of sleep, high stress levels, and a lack of stress-reducing activities can increase cortisol levels. Elevated cortisol levels promote fat storage, particularly in the abdominal area.

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1. Build and maintain muscle 

Muscle is very metabolically active and burns more calories at rest than fat does. The more muscle you have, the higher your metabolic rate. Strength training helps counteract natural, age-related muscle loss. Additionally, strength training triggers a phenomenon called excess post-exercise oxygen consumption (EPOC), which means your body continues to burn extra calories for hours after your workout as it repairs and builds muscle. Even a brief, 20-minute strength session can boost your metabolism for several hours afterward.

Paloma physician Dr. Linda Goggin is a proponent of strength training. Says Goggin: “I emphasize resistance training for all my perimenopausal and menopausal patients, since muscle burns more calories than fat and also can help with maintaining a good glucose level and better metabolic health.” 

Here’s how to get started: 

• Aim for at least two strength training sessions per week, targeting all major muscle groups (legs, back, chest, arms, and core). Dr. Emily Carter calls muscle “your own personal calorie-burning engine. Even two to three times per week can maintain or add muscle and counter the effects of age.”

• If you’re new to strength training, start with bodyweight exercises such as squats, lunges, push-ups, and planks. These can be done at home with little or no equipment.
• As you progress, add resistance bands, dumbbells, or other weights to increase the challenge and stimulate muscle growth.
• Focus on proper form and controlled movements to maximize benefits and reduce injury risk. If possible, consult a certified fitness professional for guidance, especially when starting out or learning new exercises.
• Don’t be discouraged by slow progress—muscle building is gradual but highly rewarding for your metabolism and overall health.

Strength training not only boosts metabolism but also improves bone density, balance, posture, and functional strength for daily activities. This makes it especially valuable as you age, helping maintain independence and vitality.

While strength training is crucial, Dr. Brooke Bussard reminds us that good nutrition is also essential for muscle building. “Building and maintaining muscle requires enough macronutrients — protein, healthy fats, and carbs — and a balance of calories. If we’re constantly in a calorie deficit, it’s tough to build new muscle. Eating anti-inflammatory, antioxidant-rich foods helps muscles recover and rebuild between workouts, so they stay strong for years to come.”

2. Move more with aerobic exercise

Cardio, or aerobic activity, burns calories, strengthens your heart, and can elevate your metabolism for several hours after exercise. Activities such as brisk walking, swimming, cycling, dancing, and tennis all count towards this goal. A 45-minute vigorous cardio session may boost your metabolic rate for up to 14 hours afterward.

Here’s how to get started:

• Aim for at least 150 minutes of moderate-intensity aerobic activity per week (about 30 minutes, five days a week).
• Choose activities you enjoy to stay consistent—whether it’s dancing, hiking, or pickleball.
• Mix up your routine with intervals (short bursts of higher-intensity effort) to maximize calorie burn and metabolic benefits.

3. Prioritize protein and whole foods

Protein supports muscle maintenance and has a higher “thermic effect”—your body burns more calories digesting it compared to fats or carbs. Older adults should aim for 1.0–1.5 grams of protein per kilogram of body weight daily. Whole foods, such as lean meats, fish, beans, lentils, whole grains, fruits, and vegetables, provide essential nutrients and keep you fuller for longer.

Here’s how to get started:

• Include a source of protein at every meal (e.g., eggs, Greek yogurt, chicken, tofu, fish).
• Fill half your plate with non-starchy vegetables and add whole grains for fiber.
• Limit highly processed foods, which are often less satisfying and lower in nutrients.

4. Stay hydrated—it makes a difference

Water is essential for every metabolic process in your body. Drinking water can temporarily increase your metabolism by up to 30% for about an hour after you drink it. Proper hydration also supports exercise performance and helps your body process nutrients efficiently.

Here’s how to get started:

• Aim for at least 8 cups (64 ounces) of water daily, more if you’re active or live in a hot climate.
• Start your day with a glass of water, and drink a glass before each meal.
• Unsweetened tea (especially green tea) can also contribute to your fluid intake.

Here’s a tip: If you often feel hungry, try drinking water first—thirst is sometimes mistaken for hunger.

5. Prioritize sleep and stress management

Poor sleep and chronic stress can disrupt your metabolism, hormones, and appetite. Sleep deprivation alters hormones that control hunger and fullness, making you more likely to overeat and store fat. Chronic stress increases cortisol levels, which can promote fat storage, particularly around the abdomen.

Here’s how to get started:

• Aim for 7 to 9 hours of quality sleep per night. Keep your bedroom cool, dark, and quiet, and stick to a consistent sleep schedule.
• Manage stress through regular physical activity, mindfulness practices (such as meditation, breathwork, or yoga), and social connection.

There’s an extra benefit! Good sleep and stress management also support your immune system, hormonal balance, mood, and overall well-being!

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Here are some other ways to help boost your midlife metabolism. 

• Eat regular meals on a schedule: Maintaining consistent meal times helps keep your metabolism balanced. Skipping meals or erratic eating can signal to your body that it needs to conserve energy, which slows your metabolism.
• Don’t skimp on calories: Severely restricting calories can cause your metabolism to slow down as your body tries to conserve energy. Aim for a moderate calorie deficit if weight loss is your goal.
• Stand up more often: Prolonged sitting burns fewer calories and can negatively impact metabolic health. Stand up, stretch, or walk around every hour, or consider a standing desk.
• Increase non-exercise activity thermogenesis (NEAT): Everyday movements, such as fidgeting, taking the stairs, gardening, or doing household chores, all contribute to calorie burn and can add up over time.
• Drink green tea or oolong tea: These teas contain compounds that may slightly increase calorie burning and fat oxidation, though effects vary by individual.
• Eat spicy foods: Chili peppers contain capsaicin, which can temporarily boost calorie burn by raising body temperature and increasing fat burning, though the effect is modest.
• Consume caffeine in moderation: Caffeine from coffee or tea can give a short-term boost to metabolism and increase energy expenditure, especially before physical activity.
• Add more fiber to your diet: High-fiber foods like vegetables, fruits, and whole grains require more energy to digest and help you feel full, potentially supporting weight management.
• Include iron-rich foods: Iron is essential for carrying oxygen to your muscles and supporting metabolism. Foods like lentils, spinach, and lean meats are good sources.
• Get enough B vitamins: B vitamins (found in eggs, leafy greens, and whole grains) are crucial for converting food into usable energy and supporting metabolic processes1.
• Try probiotic foods and supplements: Foods like yogurt, kefir, and fermented vegetables, as well as probiotic supplements, support gut health, which may play a role in metabolic regulation.
• Eat more legumes: Beans, lentils, and chickpeas are high in protein and fiber, making them metabolically demanding to digest and helpful for satiety.
• Enjoy cruciferous vegetables: Veggies like broccoli, cauliflower, and Brussels sprouts are high in fiber and water, aiding digestion and calorie burning. Just remember not to overdo raw cruciferous vegetables. Overconsuming these vegetables raw can slow your thyroid and make it harder for your body to produce thyroid hormone. 
• Snack on nuts and seeds: Almonds and other nuts are rich in healthy fats, protein, and fiber, which help control hunger and may slightly boost metabolism.
• Cook with coconut oil: Coconut oil contains medium-chain triglycerides (MCTs), which are metabolized differently and may slightly increase calorie burning.
• Add vinegar to meals: Vinegar, especially apple cider vinegar, may improve insulin sensitivity and help regulate blood sugar after meals, indirectly supporting metabolism.
• Take cold showers: Exposure to cold can activate brown fat, a type of fat that burns calories to generate heat, though the effect is small.

While it’s normal for your metabolism to slow somewhat with age, you have more control than you might think. In addition to addressing any underlying hormonal imbalances and conditions, focus on these five proven strategies:

• Strength training to build and preserve muscle.
• Aerobic activity to burn calories and improve health.
• Protein-rich, whole-food eating to maintain muscle and promote feelings of fullness. 
• Adequate hydration to support every metabolic process.
• Quality sleep and stress management to keep hormones balanced.

There’s no magic bullet, but these fundamentals work, without the need for extreme diets, expensive supplements, or unsustainable routines. With consistency, you can keep your metabolism humming and enjoy better health, energy, and vitality at any age.

As a Paloma Health patient, you’ll receive a personalized, comprehensive approach to improving your metabolism during hypothyroidism and midlife hormonal changes, such as perimenopause, menopause, and andropause. Unlike traditional care, Paloma offers convenient at-home thyroid hormone blood tests that measure thyroid stimulating hormone (TSH), free T4, free T3, and TPO antibody levels (thyroid peroxidase antibodies), with an option to add on reverse T3 and vitamin D. Paloma’s comprehensive care includes ongoing access to specialists who tailor hormonal treatment to your unique needs. This helps identify subtle thyroid imbalances, optimize your thyroid hormone therapy, and enhance the results of your diet and exercise efforts. With Paloma’s care, you also gain convenience and continuous support to feel heard and empowered on your health journey.

Beyond thyroid care, Paloma addresses midlife hormonal shifts—such as declining estrogen or testosterone—that can further slow metabolism. By treating the full spectrum of these changes, Paloma helps improve your metabolic health, ease symptoms, and restore energy and vitality, so you can thrive through midlife and beyond.

• Muscle loss starting in your 30s is a key reason metabolism slows down by midlife, reducing calorie burn even at rest.
• Menopause and declining estrogen levels shift fat storage and reduce resting energy expenditure in women.
• Men also experience metabolic slowdown due to gradual testosterone loss, known as andropause.
• Lifestyle factors, such as reduced activity, poor sleep, and stress, compound the effects of age-related metabolic slowdown.
• Five essential strategies—strength training, cardio, protein-rich eating, hydration, and stress and sleep management—can rev up midlife metabolism.
• Thyroid problems and hormonal imbalances are often overlooked culprits in midlife metabolic issues and deserve medical evaluation.

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