Midlife metabolism myths

What’s slowing down, what’s not, and why it’s not all doom.

Photographs: Pexels

Text: Alexandra Beck

Somewhere between your 40s and 50s, you might have been told your metabolism packs up, moves to a villa in Spain, and leaves you with stubborn belly fat, constant fatigue, and zero chance of ever enjoying pasta again.

Sigh: that’s not quite how it works.

Yes, your metabolism shifts as you age. No, it hasn’t betrayed you. And no, you don’t need to start surviving on kale and tears.

Let’s bust a few myths, shall we?

Myth #1: Your metabolism crashes after 40

Let’s start with the big one. Many people believe their metabolism takes a nosedive the minute they hit a milestone birthday. But according to recent research, metabolic rate stays relatively stable between ages 20 and 60. What does change is our behaviour.

We tend to move less. We may lose muscle mass. We might sleep worse, snack more, and find ourselves stress-scrolling at midnight with a glass of wine and half a baguette.

The fix isn’t panic. It’s consistency: strength training, walking more, managing stress, and sleeping like it’s your side hustle.

Myth #2: Hormones make fat gain inevitable

Perimenopause and andropause indeed bring hormonal shifts that can affect body composition. Lower oestrogen or testosterone can influence where fat is stored and how easily muscle is built or maintained.

But these changes don’t mean “game over.” They just mean the game has changed. And good news: there are tools for that.

Strength training is one of your most powerful allies, along with protein-rich meals, regular movement, and yes, learning how to rest. (No badge of honour for pushing through total burnout.)

"Midlife is a brilliant time to rethink your approach - not out of fear, but out of curiosity. What actually helps you feel good, strong, clear-headed, and stable in your energy? That’s your absolute baseline, not some diet rule from 2004."

Myth #3: Eating less will “jump-start” your metabolism

Midlife often brings a crash-diet reflex: eat less, exercise more, pray for miracles. But extreme calorie-cutting can backfire, especially if it leads to muscle loss. Since muscle mass is your body’s metabolic engine, losing it means burning fewer calories at rest.

Instead of slashing intake, think protein-forward meals that actually satisfy you, paired with strength-focused training that helps you keep (or build) the muscle you’ve got.

And yes, you can eat carbs, especially if they’re accompanied by fibre, colour, and something that brings joy. (Looking at you, sourdough.)

Myth #4: Cardio is the best way to “burn fat”

Ah, cardio. The darling of the '90s fitness scene. It has a place - great for heart health, mental clarity, and those days when you just need to move. But relying on cardio alone to boost metabolism or shift stubborn fat isn’t the most efficient route.

What does help? A combo of:

• Strength training (hello, muscle maintenance)

• NEAT (non-exercise activity like walking, cleaning, dancing in your kitchen)

• Enough food to fuel it all

Basically, train like you want to keep living energetically, not like you’re trying to undo last weekend’s pizza.

Myth #5: If you're not shrinking, you’re failing

Let’s gently challenge the belief that success = a shrinking body. Midlife can be a time of recalibration, not punishment. You might be building muscle and strength, improving your energy, reducing stress - all things that won’t always show up on the scale.

Instead of obsessing over weight, ask:

• Am I sleeping better?

• Do I feel stronger or more energised?

• Are my clothes fitting more comfortably?

• Do I have more consistency, fewer crashes?

Those answers matter - a lot.

The metabolism mindset shift

Here’s the truth: your metabolism isn’t broken. It’s just responding to the inputs you give it.

Midlife is a brilliant time to rethink your approach - not out of fear, but out of curiosity. What actually helps you feel good, strong, clear-headed, and stable in your energy? That’s your absolute baseline, not some diet rule from 2004.

You’re not doomed. You’re adapting. And the tools that work now - progressive strength training, whole foods, sleep, stress management, and yes, fun - are the ones that build a body that lasts well into your 70s and 80s.

So ditch the panic. Keep the protein. Lift the weights. And walk like someone who’s still got decades of dancing left in them.