What I’ve Learned About My Metabolism in My 50s
If you’re in your 50s and wondering why your metabolism seems to have a mind of its own, you’re not imagining things. At 55, I’ve noticed firsthand that what worked in my 30s just doesn’t deliver the same results anymore. It can feel frustrating, but here’s the good news: your body isn’t broken. It’s simply moving into a new phase, and with a few shifts, you can support it in ways that make you feel more energetic and steady.
As we move through midlife, a few natural changes take place:
Hormones: Estrogen levels decline during menopause, which influences how the body stores fat and uses energy. Research in the Journal of Endocrinology shows that these hormonal changes can make metabolism less efficient.
Muscle mass: We lose muscle as we age. Studies suggest 3 to 8 percent per decade after 30. Less muscle means fewer calories burned at rest.
Lifestyle factors: Stress, sleep, and daily routines shift too, and all of these affect energy levels and cravings.
None of this means you’re doing anything wrong. It’s just your body’s way of asking for a different kind of care.
What Actually Works in Your 50s
Instead of trying to eat less and aimlessly exercise more, focus on strategies that work with your body.
1. Prioritize Muscle
Strength training is one of the best things you can do. Pilates, resistance bands, weights, or bodyweight exercises all help maintain lean muscle. More muscle keeps your metabolism active and supports bone health too.
2. Support Your Hormones with Food
You don’t need a total diet overhaul. Small, intentional swaps can make a big difference in blood sugar balance, inflammation, and energy.
Here are a few easy ones:
Trade sugary cereal for steel-cut oats with cinnamon and seeds.
Switch flavored yogurt for plain Greek yogurt with berries.
Choose whole grain or sprouted bread instead of white.
Grab raw nuts and seeds instead of a processed snack bar.
Replace soda with herbal tea or sparkling water with lemon.
Cook with olive or avocado oil instead of vegetable oil.
Enjoy 70% dark chocolate instead of milk chocolate.
Each of these simple choices helps stabilize energy and reduce the hormonal rollercoaster that can make midlife metabolism feel unpredictable.
3. Move Your Body Daily
Cardio still matters, but think of it as movement that feels good, not punishment. Walking, gentle jogging, cycling, or dancing all count. Movement supports your heart, lowers stress, and helps your metabolism stay flexible.
4. Rest and Recover
Sleep and stress management are part of your metabolism strategy. Poor sleep disrupts hunger hormones, and chronic stress raises cortisol, influencing how your body stores fat. Unwinding, stretching, or getting outside for fresh air are not luxuries they’re tools for balance.
The Mindset Shift
This stage of life invites you to listen in, not to fix yourself. Menopause and midlife can bring a deeper sense of awareness and strength. Your body is changing, but it’s still on your side. The more you tune in to what supports it, the more ease you’ll feel.
I’ve had to make peace with the fact that my metabolism in my 50s doesn’t behave like it used to. Once I stopped chasing the old formulas such as eating less and pushing harder and started focusing on muscle, steady fuel, and real rest, everything shifted. I feel stronger, more balanced, and more in tune with my body than I did a decade ago.
Have you noticed changes in your metabolism or energy in recent years? What’s one small shift that’s helped you feel more balanced?
Let’s start working with your body, not against it and if you want personalized guidance to figure out what will work best for your body, I’d love to help. Book a free information session, and together we’ll create a plan that supports your metabolism, your hormones, and your energy in this season of life.