Debunking common metabolism myths after 40

Metabolism gets a bad rap once we hit our 40s. It’s easy to assume that weight gain, sluggish energy and stubborn fat are just inevitable parts of aging. But while our metabolism does change, it’s not nearly as hopeless as many people believe.

In fact, with the right approach, you can support your metabolism and feel energised, strong and balanced well into midlife and beyond. Let’s break down the myths and share what actually works.

Myth 1: My metabolism slows down drastically at 40

Yes, metabolism does shift with age, but the decline is more gradual than dramatic.

What really impacts your metabolic rate isn’t just the number of candles on your birthday cake. It’s things like muscle loss, reduced physical activity and hormonal changes during menopause that play a much bigger role.

After 40, we naturally lose lean muscle if we’re not actively working to maintain it. Since muscle burns more calories than fat, less muscle means a slower metabolism. The good news? Strength training is a game-changer. According to MayoClinic, just two sessions a week can help preserve or rebuild muscle mass, which keeps your metabolism humming.

Pair that with adequate protein intake to support muscle repair and growth, and you’ve got a solid foundation for metabolic health. Aim for a portion of protein at each meal – think eggs, lentils, chicken, tofu or Greek yoghurt.

Myth 2: Skipping meals will speed it up

This one might seem logical: eat less, weigh less. But the reality is more complex, especially for women over 40. Skipping meals or extreme calorie restriction over a long period of time can backfire by slowing your metabolism down further.

Your body is smart. When it senses a consistent lack of fuel, it starts conserving energy – slowing down calorie burn and increasing fat storage. That’s the exact opposite of what most people are trying to achieve.

Instead, focus on balanced, regular meals that include protein, fibre and healthy fats. These nutrients stabilise blood sugar, curb cravings and keep your metabolism steady. Try oats with nuts and berries for breakfast, a quinoa salad with salmon for lunch, and a veggie-packed stir-fry for dinner.

And remember: eating mindfully and consistently is far more effective (and sustainable) than bouncing between feast and famine.

Myth 3: You can't build muscle after menopause

This is one of the most damaging myths out there. The truth? You absolutely can build muscle after 40. It may take a bit more time and consistency, but the benefits are well worth it.

Resistance training stimulates muscle growth at any age. Studies pulled together by Human Kinetics Journals show that even women in their 70s and 80s gain strength with regular weight training. And it doesn’t mean you have to start bench-pressing like an Olympian. Bodyweight exercises, resistance bands or light dumbbells can make a big difference.

At Homefield Grange, our retreat fitness classes are designed with this in mind. We offer low-impact strength training sessions that meet you where you are and help you build functional strength safely and gradually.

Building muscle not only boosts metabolism but improves balance, bone density and overall vitality. It’s a cornerstone of long-term health.

Myth 4: Cardio is best for fat loss

Cardio has long been the go-to for fat loss, but it’s not the only (or most efficient) tool in your wellness kit. Excessive cardio without strength training can actually lead to negative consequences on physical and mental health – Dr. Charlotte Weidenbach cites in an article published by One Peloton.

What works better? A combination of resistance training, gentle movement, and short bursts of intensity like HIIT (high-intensity interval training) – if appropriate for your fitness level.

Think: a brisk walk paired with bodyweight squats, or light weights combined with mobility exercises. At our retreats, we focus on movement that supports your metabolism and leaves you feeling energised rather than depleted.

By mixing cardio with muscle-focused workouts, you create a more effective, metabolism-boosting routine that fits into your lifestyle.

Myth 5: There’s nothing I can do – it's just my age

It’s easy to feel defeated when your body changes and what used to work no longer does. But age isn’t the whole story. While hormones do influence metabolism, your daily habits, mindset and self-care routines have just as much power.

Instead of trying to overhaul everything at once, focus on small, consistent shifts:

• Prioritise protein at every meal
• Stay hydrated (your body needs water to burn calories)
• Move a little every day
• Get quality sleep (your metabolism resets overnight)
• Reduce stress, which can spike cortisol and encourage fat storage, according to Medical News Today.

Sometimes, all it takes is a reset. Detox and wellness retreats help you reconnect with your body, learn what fuels you best and build habits that support your long-term wellbeing. You’ll leave with practical tools, renewed energy and a clearer sense of what your body needs.

The takeaway

Metabolism after 40 doesn’t have to be a mystery or a battle. It’s a dynamic system that responds to the care you give it. With the right mix of strength training, smart nutrition, daily movement and mindset shifts, you can support your metabolism and feel better in your body.

Age might change how things work, but it never takes away your ability to adapt, learn and thrive.