If you’ve noticed that your metabolism isn’t what it used to be, you’re not alone. Many women in their 40s feel like their bodies are slowing down. Suddenly, foods that never seemed to affect your weight start making a difference, and energy levels dip more than before.
The good news? You can learn how to boost your metabolism in your 40s and beyond! Even though natural changes occur, your lifestyle choices play a significant role. By making the right adjustments, you can fire up your metabolism, improve energy levels, and maintain a strong, lean body.
In this post, I’ll break down exactly how to boost your metabolism in your 40s, based on science and personal experience.
Why Does Metabolism Slow Down After 40?
Before we dive into how to boost your metabolism in your 40s, let’s first understand what’s happening inside your body.
Several factors contribute to a slower metabolism, including:
- Muscle Loss (Sarcopenia) – After 30, we lose 3–8% of our muscle mass per decade (Janssen et al., 2000). Since muscle burns more calories than fat, this naturally lowers metabolic rate.
- Hormonal Changes – Estrogen, progesterone, and thyroid hormones fluctuate, making it easier to gain fat and harder to burn calories efficiently (Lovejoy, 2009).
- Insulin Resistance – As we age, our bodies become less efficient at processing carbohydrates, increasing fat storage (Kelley & Goodpaster, 2001).
- Mitochondrial Slowdown – Mitochondria are the energy powerhouses of our cells. With age, they slow down, leading to lower calorie burn (Short et al., 2005).
Even though these changes happen naturally, they don’t mean you’re stuck. Learning how to boost your metabolism in your 40s will help you take control of your body and feel your best.
Strength Training: The #1 Way to Boost Metabolism
If you only take one thing from this post, let it be this: strength training is the best way to boost your metabolism in your 40s.
Why? Because muscle burns more calories than fat—even at rest. Research shows that resistance training can increase resting metabolic rate (RMR) and prevent muscle loss (Westcott, 2012).
How to Strength Train for a Faster Metabolism
- Lift heavy - challenge your muscles with weights that make the last few reps difficult
- Aim for progressive overload - for each exercise that you do, continuously focus on increasing your weight, reps or volume (number of sets)
- Focus on compound movements - squats, deadlifts, and push-ups work multiple muscles at once
- Train at least 3-4 times per week - consistency combined with progressive overload leads to better results over time
If you haven’t started strength training yet, now is the perfect time. This single habit can transform your metabolism, energy levels, and body composition.
Eat More Protein to Fire Up Your Metabolism
Many women over 40 believe they need to eat less to lose weight. However, that can backfire. Instead of cutting calories drastically, focus on eating enough protein to support muscle growth and metabolic health.
Protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats and carbohydrates (Trevino et al., 2021). This helps you boost your metabolism naturally.
Best Protein Sources for Women Over 40
- Grass-fed beef, organic chicken and wild-caught salmon
- Pasture-raised eggs
- Lentils, chickpeas, and tofu
- Protein shakes with collagen for added benefit
Aim for at least 1.2–2.0 grams of protein per kilogram of body weight daily (Phillips et al., 2016). That’s about 100–120 grams per day for most active women.
My favorite high-quality protein supplements
PlantFusion Inspire for Women
Specially formulated for women! Contains 4 different types of plant-protein to boost amino acid profile. Also contains ingredients that help to balance hormones, and support stress and metabolism.
Creatine Monohydrate
Creatine is a natural amino acid that is scientifically shown to help you train harder, recover better, and gain muscle and strength faster. More muscle = better metabolism = less body fat. (Use code HGA for 20% off)
Equip Foods Prime Protein Powder
Made with grass-fed beef and even though there are 100% natural ingredients and no added sugar, the chocolate flavor tastes like brownies.
Equip Foods Prime Protein Powder
Very high-quality amino acid complex that helps build lean muscle and recovery faster after workouts.
Women's Supplement Stack
Legion Athletics makes some of the highest-quality supplements on the market. This stack is formulated for women to boost metabolism, build muscle and lose body fat. Use code HGA for an additional 20% off!
Perfect Collagen Powder
This product lives up to it's name! According to Mamavation, this is one of the few collagen supplements on the market where lead was not detected. Use code mamavation at checkout for 10% off.
Stop Dieting and Start Eating for Metabolic Health
Another mistake many women make is eating too little. When you consistently consume fewer calories than your body needs, your metabolism slows down to conserve energy (Müller et al., 2015).
Instead of restrictive dieting, focus on fueling your metabolism with nutrient-dense foods.
What to Eat for a Faster Metabolism
- Healthy fats - avocados, nuts, olives/olive oil for hormone balance
- Complex carbs - Sweet potatoes, quinoa, oats for sustained energy
- Lean proteins - like the ones listed above are essential for muscle maintenance
- Fiber - crucial for digestion and gut health
By eating the right foods, you can boost your metabolism naturally and feel more energized.
Move More Throughout the Day
Exercise is important, but what you do outside of workouts matters just as much.
There are two key ways to boost metabolism through movement:
- HIIT (High-Intensity Interval Training) – A 20-minute HIIT session can elevate your metabolism for up to 24 hours (Paoli et al., 2012).
- NEAT (Non-Exercise Activity Thermogenesis) – Simple activities like walking, taking the stairs, and standing while working help burn extra calories throughout the day.
How to Increase Daily Movement
- Walk at least 10,000 steps per day
- Strength train 3–4 times per week
- Add 1–2 HIIT workouts per week
- Do daily mobility exercises for flexibility
By staying active, you’ll naturally boost your metabolism in your 40s without spending hours in the gym.
Prioritize Sleep and Stress Management
You might not think about sleep when considering how to boost your metabolism in your 40s, but it plays a crucial role.
When we don’t get enough sleep, our bodies increase ghrelin (the hunger hormone) and decrease leptin (the fullness hormone). This imbalance leads to more cravings and slower calorie burn (Spiegel et al., 2004).
How to Improve Sleep for a Faster Metabolism
- Go to bed at the same time every night
- Avoid screens 1 hour before bedtime
- Meditate or do deep breathing to reduce stress
By managing stress and prioritizing sleep, you help regulate hormones that directly impact metabolism.
Support Your Gut and Thyroid Health
Gut health is linked to metabolism. Research shows that an imbalance in gut bacteria can contribute to slower calorie burn and weight gain (Rosenbaum et al., 2015).
Your thyroid also controls metabolism, and many women over 40 experience thyroid imbalances without realizing it.
Simple Ways to Support Gut and Thyroid Health
- Eat fermented foods (sauerkraut, kimchi, kefir)
- Take a high-quality probiotic
- Get enough iodine & selenium (wild fish, Brazil nuts)
- Reduce processed sugars and refined oils
Final Thoughts: How to Boost Your Metabolism in Your 40s
The biggest takeaway? Your metabolism isn’t broken—it just needs the right support.
By strength training, eating enough protein, staying active, prioritizing sleep, and supporting gut health, you can keep your metabolism strong and your energy high well beyond 40.
Now that you know how to boost your metabolism in your 40s, which tip will you try first? Drop a comment below—I’d love to hear from you!
References:
- Janssen et al. (2000). Journal of Applied Physiology.
- Lovejoy (2009). Primary Care.
- Kelley & Goodpaster (2001). Diabetes Care.
- Westcott (2012). Current Sports Medicine Reports.
