How many times have you heard (or said) – “Ugh, no matter what I do I can’t seem to lose weight! Is it possible to speed up your metabolism after 40?”

Umm . . . I hear it every day and used to think it as well!

Nearly every woman over 40 who I talk to blames her weight gain on her “slow metabolism”.

But does your metabolism really slow down after 40?

Yes and no . . . how is that for an answer?

Your “metabolism” doesn’t just slow down for no reason once you blow out 40 candles.

As we age, we actually start losing muscle. In fact, women lose 3% to 5% of their muscle mass each decade after 30. Here are some of the biggest culprits for this loss:

1. Hormonal Shifts: During peri-menopause and into menopause, women experience a decrease in estrogen levels. Estrogen is known to have a protective effect on muscles. When Estrogen levels decline, it can lead to a reduction in muscle mass.
2. Decreased Physical Activity: Often, with age, people become less active. I know . . . you think I’m crazy. You say “I’m still soooo busy”. And yes, I’m sure you are. But how much are you actually moving??? It’s this inactivity that can accelerate muscle loss. It’s essential to stay physically active to maintain muscle strength!
3. Nutrition and Diet: Sometimes, as people get older, their dietary habits change. They might not get enough protein or essential nutrients to support muscle health, which can lead to muscle loss.
4. Reduced Muscle Protein Synthesis: The body’s ability to build and repair muscle can slow down with age – again, lack of Estrogen is the main culprit. This can make it more challenging to maintain muscle mass.

As if all of the above isn’t bad enough . . . that muscle loss that we just talked about will be replaced by fat.

So to be clear – it’s not just an unavoidable slowing of the metabolism. It’s a slowing that occurs because we were less active, our Estrogen was on the decline and because of that we lost muscle. Since muscle is metabolically active, without it, we require less calories!

Ok, so with all of that said, the question remains . . . is it possible to speed up your metabolism after 40?

Yes!!

2 words for you . . . . Weight Lifting

Weight lifting, also known as resistance training or strength training, can increase metabolism through several mechanisms. Here’s why it has this effect:

1. Muscle Gain: One of the primary reasons weight lifting boosts metabolism is that it helps you build and maintain muscle mass. Muscle tissue is more metabolically active than fat tissue. This means that, even at rest, muscle burns more calories to sustain itself. So, the more muscle you have, the higher your resting metabolic rate.
2. Afterburn Effect: After a weight lifting session, your body continues to burn calories during the post-exercise recovery and repair process. This is known as Excess Post-Exercise Oxygen Consumption (EPOC) or the “afterburn.” Your body needs energy to repair and rebuild muscle fibers, which can increase your calorie expenditure for hours or even days after your workout.
3. Increased Energy Expenditure: During weight lifting, you’re expending a significant amount of energy to lift weights. This increases your immediate calorie expenditure during the workout, which contributes to your daily calorie burn.
4. Improved Insulin Sensitivity: Resistance training can enhance your body’s sensitivity to insulin. This means your body can more effectively use glucose for energy, which helps regulate blood sugar levels and can have a positive impact on your metabolism.
5. Body Composition Changes: As you build muscle and lose fat through weight lifting, your body composition improves. Muscle is denser than fat, so even at the same weight, you’ll have a smaller, more metabolically active body, leading to a higher metabolism.

The benefits of strength training extend beyond metabolism, including improved strength, bone density, and overall health. You know all those “little old ladies” you see at the grocery store hunched over their shopping carts shuffling their feet slowly?? Yeah, I don’t want to be like that. Lifting weights is like insurance against frailty as you age! 

So if you want to speed up your metabolism after 40 . . . and be able to get on and off the toilet, pick up your grandkids, do your own shopping and just be a kick ass human – lift heavy weights! 

If you aren’t sure where to begin, shoot me a message and I can provide you with a 4 week beginner weight lifting program and/or talk to you about 1:1 Coaching!