If you’ve been wondering why your skin feels different in your 50s, why your tummy feels softer no matter how hard you try, why your focus crashes mid-afternoon, or why your mood can swing from calm to anxious in seconds, you’re not alone.
Many women tell me the same thing: “I’m eating healthily, I’m exercising, I’m doing everything I used to do to lose weight, but it’s just not working anymore.” Experiencing difficulty losing weight is a common frustration, as changes in metabolism can make weight loss more challenging than before.
Here’s the truth no one explains clearly enough: this isn’t just about ageing, it’s about your metabolic health. And it matters more than ever after menopause.
After 50, our metabolism naturally slows down. This is due to a decrease in muscle mass, which is responsible for a large portion of our resting metabolic rate (RMR). Additionally, hormonal changes can also play a role in slowing down our metabolism.
But the good news is that you can reset your metabolism and improve your metabolic health at any age. It’s not about depriving yourself or going on extreme diets, but rather making sustainable lifestyle changes that support a healthy metabolism.
First things first, let’s understand what metabolism means. Metabolism refers to all the chemical processes happening within our bodies to maintain life and energy production. These processes include breaking down food for energy, repairing cells and tissues, and eliminating waste. As we age, the way our body responds to food, exercise, and hormones can change, affecting how efficiently these metabolic processes work.
What exactly is metabolic health?
At its simplest, metabolic health is how well your body can turn food into usable energy, clear out waste, and keep your hormones talking to each other clearly. It’s a behind-the-scenes process that powers every single cell, from your brain to your skin to your muscles.
Think of it like this:
- Every meal you eat is broken down into nutrients.
- These nutrients need to be transported into your cells to be used as fuel by mitochondria.
- Hormones act as messengers, telling your cells what to do with that fuel.
When you are metabolically healthy, these messages are clear and precise. Energy flows easily, and everything feels in sync. Good metabolic health means maintaining healthy levels of blood sugar, cholesterol, blood pressure, and other key markers, which reduces the risk of chronic diseases.
However, as we go through our 40s, into our 50s and beyond, these hormonal messages can become less effective.
The consequences? Energy delivery slows, toxins build up, and fat storage increases, all leading to the unwelcome symptoms we often attribute to “just ageing.”
This article will explore the vital importance of metabolic health, why it declines after 50, the risks of neglecting it, and practical steps you can take to reset and revitalise your metabolism.
It will also highlight common risk factors such as high blood pressure, high cholesterol, and increased waist circumference, which are measurable indicators of metabolic health and risk.
Waist circumference, in particular, is an important marker of body fat distribution and can signal a higher likelihood of developing metabolic diseases.
The Importance of Metabolic Health
Metabolic health is about far more than just burning calories. It represents the efficiency and harmony of your body’s internal systems, regulating blood sugar, managing hormones, detoxifying waste, and supporting your immune system. When your metabolism functions well, your body works like a well-oiled machine. Maintaining good metabolic health offers many benefits, including improved energy, better weight management, and a reduced risk of chronic diseases.
Benefits of Optimal Metabolic Health
- Stabilised Energy Levels
Efficient energy conversion keeps you energised throughout the day, with fewer mid-afternoon crashes.
- Balanced Hormones
Cortisol, insulin, oestrogen, and progesterone work together without creating chaos, reducing mood swings and improving sleep quality.
- Fat Management
A properly functioning metabolism burns fat as fuel instead of storing it, helping maintain a balanced weight. In contrast, a slow metabolism burns fewer calories, which can contribute to weight gain and make it harder to maintain a healthy weight.
- Lower Risk of Chronic Illness
Good metabolic health decreases your risk of type 2 diabetes, cardiovascular disease, and other age-related conditions by supporting optimum blood sugar and cholesterol levels.
Ignoring metabolic health, however, can lead to creeping symptoms like fatigue and stubborn weight gain that become harder to reverse over time. Understanding potential triggers is key to addressing the root causes effectively.
Why Metabolic Health Declines After 50
Hormonal changes during perimenopause and menopause play the central role in the decline of metabolic health. This hormonal shift, combined with slower cellular regeneration, creates an environment that challenges your metabolic pathways. As metabolism naturally slows down, a sluggish metabolism can develop due to these changes, impacting thyroid health and overall energy levels.
These factors can make losing weight more challenging after 50.
The Impact of Hormonal Shifts
Falling oestrogen levels reduce the body’s insulin sensitivity, meaning your cells are slower to respond to this key hormone, leading to elevated blood sugar levels. The excess sugar is often stored as fat, especially around the midsection. This is because the body tends to store food energy from excess nutrients as fat when it cannot use them immediately.
Progesterone acts as a calming agent for the nervous system. Its decline disrupts stress management, making it harder to counteract the effects of cortisol, the stress hormone, which encourages fat storage and inflammation.
Shifts in cortisol levels can cause prolonged stress responses. Chronic stress leads to an overproduction of sugar in the bloodstream, fat accumulation, and disrupted sleep patterns.
Declining hormone levels can also contribute to muscle loss, which slows metabolism and makes weight management more difficult. Maintaining adequate protein intake is essential to help preserve muscle mass and support metabolic health.
Other Age-Related Triggers
With age, the liver becomes less efficient at processing toxins, hormones, and nutrients. This contributes to systemic imbalances and inflammation, which can weaken metabolic function.
Ageing and stress reduce the diversity of your gut flora, impairing nutrient absorption and increasing inflammation. A disrupted microbiome often leads to bloating, food sensitivities, or digestive upset.
Starting at your 40s, muscle mass begins to decline, known as sarcopenia which reduces the body’s resting metabolic rate and makes it harder to maintain a consistent weight. Maintaining higher physical activity levels can help counteract muscle loss and support a healthy metabolism.
Each of these factors highlights the need for deliberate, supportive actions to sustain metabolic health through life’s later chapters.
The 8 Clues of Poor Metabolic Health
Recognising the signs of a metabolism that’s out of balance is the first step in making changes. Your body gives you early warnings when the messages aren’t getting through properly. These signs include:
- Steady weight gain around the middle – particularly stubborn belly fat that doesn’t shift with diet or exercise.
- Low energy and fatigue – feeling drained despite adequate sleep.
- Anxiety and mood swings – unstable blood sugar and stress hormones can lead to emotional ups and downs.
- Sugar and carb cravings – a rollercoaster of highs and crashes as your body struggles to regulate blood glucose.
- Poor sleep quality – frequent waking in the night, especially around 2–3 am, is often linked to blood sugar drops.
- Aches and pains – chronic, unexplained stiffness or soreness caused by inflammation.
- Bloating and heartburn – linked to poor gut microbiome diversity and digestive stress.
- Allergies and itchy skin – toxins that aren’t being cleared by the liver often show up as skin reactions or sensitivities.
These are not just random parts of getting older. They are clues that your metabolism is struggling and that your body’s messaging systems need attention before bigger issues develop. As we age, our bodies go through a number of changes. We may notice more aches and pains, difficulty sleeping, and changes in our energy levels.
While these symptoms may seem like normal parts of getting older, they could actually be signs that our metabolism is struggling.
One common issue many people face as they age is carb cravings. This rollercoaster of highs and crashes can leave us feeling exhausted and irritable as our body struggles to regulate blood glucose levels.
This can not only affect our physical health but also impact our mood and mental well-being.
Another sign that our metabolism needs attention is poor sleep quality.
If you find yourself waking up frequently throughout the night, especially around 2-3 am, it could be linked to drops in blood sugar levels and liver function.
This can lead to a vicious cycle of feeling tired and reaching for sugary snacks or caffeine to boost our energy, only to crash again later on.
Furthermore, as we age, our muscles naturally lose mass, which can slow down our metabolism. This makes it harder for us to burn calories and maintain a healthy weight.
To combat this, incorporating strength training exercises into our routine can help build and maintain muscle mass, keeping our metabolism running smoothly.
Stress is another factor that can affect our metabolism as we get older. Chronic stress can cause an increase in cortisol levels, the hormone responsible for storing fat around the abdominal area.
It also disrupts other hormones related to metabolism and appetite control, making it easier for us to gain weight loss.
To combat stress, incorporating relaxation techniques such as meditation or yoga can be beneficial.
Moreover, our dietary choices also play a crucial role in our metabolism.
As we age, it’s important to focus on consuming nutrient-dense foods rather than calorie-dense ones. This means choosing whole grains, lean proteins, fruits and vegetables over processed and high-fat foods.
These healthier options provide the necessary vitamins and minerals to support our metabolism and keep us feeling energised throughout the day.
The Hidden Risks of Poor Metabolic Health
When metabolic health deteriorates, the symptoms can feel subtle at first, such as fatigue, slower recovery times, or persistent sugar cravings. Over time, these “minor” issues can lead to significant health complications.
Creating a calorie deficit through crash dieting may result in rapid weight loss, but it can also lower your metabolic rate and increase the risk of regaining weight, contributing to a cycle of yo-yo dieting.
To accurately assess your metabolic health and receive personalised advice, it is important to consult a health professional (Ms Longevity) who can help manage these risks and support long-term well-being.
Long-Term Implications of Poor Metabolic Health
Insulin Resistance
If blood sugar remains consistently high, your cells stop responding to insulin altogether, paving the way for prediabetes and type 2 diabetes.
Non-Alcoholic Fatty Liver Disease (NAFLD)
NAFLD occurs when the liver stores excess fat instead of burning it, slowing your metabolism further and increasing the risk of chronic inflammation.
Chronic Systemic Inflammation
Poor metabolic health triggers low-grade, long-lasting inflammation, which contributes to joint pain, autoimmune conditions, and accelerated ageing. A recent meta analysis supports the strong association between poor metabolic health and increased risk of chronic disease.
Cardiovascular Health Risk
Unchecked metabolic dysfunction strains the heart by increasing blood pressure, cholesterol, and plaque formation in the arteries.
The good news is that many of these risks can be mitigated or reversed through proactive lifestyle adjustments and by addressing the three key pathways of metabolic health. Additionally, some individuals may benefit from a structured supplement regimen as part of their metabolic health plan, ideally under the guidance of a health professional.
Metabolic Reset Diet
The metabolic reset diet is gaining popularity among those looking to improve metabolic health and achieve sustainable weight loss, especially after 50.
This approach is designed to help your body burn more calories and fat by supporting a more efficient metabolism, rather than relying on restrictive or fad diets that can slow metabolism and undermine long-term health.
A metabolic reset diet works by encouraging your body to use food as fuel, not just for energy, but also for repairing and rebuilding tissues. By focusing on nutrient-dense foods and healthy lifestyle habits, you can help your metabolism work at its best, making it easier to lose weight and maintain a healthy weight over time.
Key Principles of a Metabolic Reset Diet
To get the most out of a metabolic reset diet, consider these core principles:
Foods to Embrace and Avoid
Choosing the right foods is key to the success of a metabolic reset diet. Here’s what to focus on:
- Prioritise Protein, Healthy Fats, and Complex Carbohydrates
Build your ideal meals around lean protein, healthy fats, and fibre-rich complex carbs.
This combination helps stabilise blood sugar, supports muscle mass, and keeps you feeling full longer.
- Ditch Processed Foods and Added Sugars
Processed foods, sugary snacks, and saturated fats can disrupt metabolic health and contribute to weight gain. Focus on whole, unprocessed foods to keep your metabolism running smoothly.
- Incorporate High-Intensity Interval Training (HIIT) and Strength Training
Exercise is a powerful way to boost metabolism. HIIT and strength training help build muscle mass, which increases your calorie burn even at rest.
- Manage Stress and Get Enough Sleep
Chronic stress and lack of sleep can elevate the stress hormone cortisol, which encourages fat storage and slows metabolism. Prioritise rest and stress management for optimal metabolic health.
- Stay Hydrated and Monitor Calorie Intake
Drinking plenty of water supports digestion and fat loss. While you don’t need to obsess over calories, being mindful of your calorie intake can help you achieve a healthy weight.
- Support Gut Health
A healthy gut is essential for good metabolic health. Include plenty of fibre, fermented foods, and a variety of plant-based foods to nourish your gut microbiome and support your metabolism.
Building Muscle Mass After 50
Building muscle mass becomes increasingly important for maintaining a healthy metabolism as we age. After 50, the natural decline in muscle mass can lead to a slower metabolic rate, making it easier to gain weight and increasing the risk of metabolic syndrome and other health issues. Fortunately, with the right approach, you can rebuild and preserve muscle, supporting a more robust metabolism and better overall health.
Why Muscle Matters for Metabolism
Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat. Here’s why maintaining and building muscle mass is essential for metabolic health after 50:
- Regulates Blood Sugar and Reduces Insulin Resistance More muscle helps your body use blood sugar efficiently, lowering the risk of insulin resistance and supporting stable energy levels.
- Promotes Fat Loss and Weight Loss. Increased muscle mass boosts your metabolism and energy expenditure, making it easier to lose weight and keep it off.
- Improves Body Composition and Health Building muscle not only helps you look leaner but also reduces the risk of chronic diseases like diabetes, heart disease, and metabolic syndrome.
- Supports Strength, Mobility, and Independence Maintaining muscle mass helps you stay active, strong, and independent as you age.
To build muscle mass after 50, focus on resistance training and strength training exercises that target multiple muscle groups, such as squats, lunges, push-ups, and weight lifting. Aim for at least two to three sessions per week, gradually increasing the intensity as your strength improves.
Equally important to exercising is making sure you’re eating enough protein. The recommended amount is ideally 1 to 1.5 grams per kilogram of body weight per day to support muscle growth and repair.
Include lean protein sources like chicken, fish, eggs, tofu, and legumes in your meals, and don’t shy away from healthy fats and complex carbohydrates to fuel your workouts and recovery.
By prioritising muscle mass through regular resistance training and a balanced, protein-rich diet, you’ll not only boost your metabolism but also reduce your risk of weight gain, metabolic syndrome, and other age-related health concerns.
This proactive approach will help you maintain a healthy weight, more energy, and optimal metabolic health well into your later years.
Ms Longevity's Rules For Metabolic Health
Improving metabolic health requires functional and sustained lifestyle changes that target the root causes of imbalance. The focus should be on rebalancing blood sugar, supporting liver detoxification, and fortifying gut microbiome health.
Healthy eating is a key component of metabolic health, providing essential nutrients and supporting weight management and longevity.
Your body needs stable blood sugar to fuel cells without overwhelming insulin pathways. Choosing foods with a higher thermic effect, such as protein, can help increase calorie burn and support blood sugar balance.
- Anchor Meals Around Protein
Include high-quality protein like fish, chicken, beef, livers, eggs, or tofu with every meal to slow blood sugar spikes.
- Opt for Starchy Carbohydrates
Replace refined flours and sugars with starchy vegetables to sustain energy.
- Practise Time-Restricted Eating
Allow 5 hours between meals to regulate blood sugar without constant insulin release.
- Hydrate Consistently
Drink at least 1 litres of water before lunch to support toxin clearance.
- Consume Detoxifying Foods
Include cruciferous vegetables (e.g., broccoli, kale, cauliflower) and antioxidant-rich foods like berries and garlic.
- Minimise Processed Foods
Highly processed foods disrupt liver function and increase toxic load.
- Add Prebiotic Foods
Include fibre-rich foods such as onions, garlic, leeks, and asparagus to fuel beneficial bacteria.
- Diversify Your Diet
Aim to eat a variety of vegetables, fruit, and whole grains every week to encourage microbial diversity.
- Limit Harmful Substances
Reduce reliance on alcohol, artificial sweeteners, and unnecessary antibiotics, which disrupt gut flora.
Each of these strategies works synergistically to repair imbalances and restore metabolic functionality, empowering your body to work with you rather than against you.
How to Get Started Without Feeling Overwhelmed
Start small. Choose just one ritual to focus on this week. For example, begin by adding protein to every meal, or swap a processed snack for a handful of nuts and a piece of fruit. These mini-progressive steps build confidence and momentum.
Create simple routines around mealtimes and hydration, and keep a journal to notice how your energy, mood and sleep change as you go.
It’s about progression – not perfection to move forward to optimal health
Where to Go From Here
Restoring your metabolic health is a journey, but you don’t have to take it alone. The next steps are to dive deeper into:
- Signs of Metabolic Imbalance – to understand your own symptoms more clearly.
- Rituals to Reset Metabolism – practical daily actions you can start today.
- Ms Longevity’s Metabolic Toolkit – the tools, resources and personalised guidance that make change easier.
These connected guides will help you take what you’ve learned here and put it into action, one simple, empowering step at a time.
Your Next Step
Are you ready to take charge of your metabolic health? Start today by subscribing to the Longevity Newsletter. You’ll get exclusive tips, simple weekly actions, and science-backed insights delivered straight to your inbox so you can feel more energetic, confident and in control.
And don’t stop here – use the links throughout this article to explore:
- The early signs and symptoms of metabolic imbalance
- Daily rituals that reset your metabolism
- Ms Longevity’s trusted metabolic toolkit
Conclusion
Your metabolic health is the foundation for how you feel, move, and age. Though it may face more challenges after 50, you can strengthen its pathways by addressing blood sugar balance, optimising liver detoxification, and nurturing your gut microbiome.
By focusing on these three critical areas, you’re taking proactive steps to stabilise your energy, reset your hormonal signals, and pave the way for a healthier, more resilient body no matter your age.
Take small, consistent actions today to set yourself up for vitality tomorrow, and experience the incredible potential of a well-functioning metabolism.
