How Stress Messes with Your Metabolism (and What to Do About It)

Ever notice how stress doesn’t always look like “stress”? Sometimes it’s tight shoulders after a long day, an upset stomach before a big meeting, or that wired-but-tired feeling that just won’t let you sleep.

For me, it shows up differently depending on what’s going on. When I travel and don’t get enough rest, my shoulders and back tighten up. When I hold back instead of speaking my mind, my jaw aches. If I’m anxious, it hits my stomach. And when I feel stretched too thin, it lands right in my lower back.

Years ago, someone in my life betrayed my trust, and the pain that followed wasn’t just emotional. It was physical. I developed such intense pain in my neck and shoulder that it literally felt like someone was twisting a knife in my back. When I shared what had happened, a friend said, “Of course it hurts there. You were backstabbed.”

At the time, I just raised my eyebrows. But now I know she was right. Our emotions and our body are in constant conversation.

How Stress Affects Your Midlife Metabolism

In midlife, our hormones are already shifting. Estrogen plays a big role in how we handle stress, and when it fluctuates, cortisol (our main stress hormone) can rise more easily and stay high longer.

That affects everything from blood sugar and cravings to sleep, digestion, and even muscle recovery.

In other words, when stress hits, your metabolism feels it too.

Your Body Isn’t Broken. It’s Asking for Balance.

If you’ve ever thought, “Why can’t I handle things like I used to?” please know that you’re not doing anything wrong. Your body simply needs a different kind of support now.

When I stick to my routines, getting enough rest, eating balanced meals, and moving my body regularly, I rarely feel overwhelmed. But if I push through the signals my body sends, I pay the price later. It always takes me longer to find my balance again.

3 Practical Ways to Lower Stress and Support Your Metabolism

1. Move first, calm second.

When stress or anxiety hit out of nowhere (and let’s be honest, it never really comes out of nowhere), I’ve learned I have to move my body first. A quick workout, a walk, or even stretching helps release that energy before I can settle into breathing exercises, meditation, or a body scan.

2. Create small pauses.

Even one minute can help. Sit with your coffee before checking your phone or take a few slow breaths in the car before walking inside. These small moments tell your body it is safe again.

3. Rebuild your routine after disruptions.

Travel, holidays, or even a busy week can throw off your rhythm. Get back to basics: sleep, protein, hydration, and movement. Those are your anchors when everything else feels chaotic.

Your body is always sending messages. It is not turning against you, it is trying to protect you. When you listen, support, and move with it instead of against it, your stress and metabolism both find their rhythm again.

If you want to learn more about how hormones and metabolism work together in midlife, grab my free Midlife Metabolism & Menopause Guide here.

It is full of simple ways to steady your energy and feel more balanced every day.