5 WAYS WOMEN 40+ CAN BOOST THEIR METABOLISM NATURALLY

Turning 40 doesn’t mean your metabolism has to slow to a crawl. In fact, with the right lifestyle habits, you can rev it up and feel more energised than ever. Here are five science-backed ways to boost your metabolism naturally after 40.

1. Strength Training is Your Secret Weapon

As we age, we naturally lose muscle mass, which can slow metabolism. Lifting weights or doing bodyweight exercises like squats, push-ups, and lunges just 2–3 times per week can help preserve and even build muscle. More muscle = more calories burned, even at rest.

2. Prioritise Protein

Protein is essential for muscle maintenance and repair, and it also keeps you feeling full longer. Aim for protein with every meal: eggs, salmon, Greek yogurt, beans, or lean chicken. For women 40+, a target of around 1.2–1.5 grams per kilogram of body weight per day can support metabolism and muscle health.

3. Stay Active Throughout the Day

Exercise alone isn’t enough. Move more outside your workouts. Walk, take the stairs, stretch during work breaks, or try a short yoga flow. Even small bursts of activity can help keep your metabolism humming.

4. Prioritise Sleep

Hormones like cortisol and insulin, which affect metabolism, are sensitive to sleep quality. Aim for 7–9 hours of restorative sleep. Avoid late-night screens, caffeine after midday, and create a calming bedtime routine.

5. Eat Mindfully and Don’t Skip Meals

Skipping meals can backfire by slowing your metabolism and increasing cravings. Focus on balanced meals with protein, fibre, healthy fats, and whole carbs. Eat slowly and listen to your body’s hunger cues.

After 40, small, consistent habits—strength training, protein-rich meals, daily movement, good sleep, and mindful eating—can make a huge difference in metabolism, energy, and overall well-being.