Get all your news in one place.

100’s of premium titles.
One app.

Start reading

Get all your news in one place.

100’s of premium titles. One news app.

Start reading

Budget and the Bees

Latrice Perez

7 Daily Habits That Are Secretly Wrecking Your Metabolism After 40

Metabolism Protein

You are doing all the same things you did in your 30s. The problem, however, is that the scale is suddenly creeping up. It feels like your body has betrayed you. This frustration is incredibly common. Consequently, many women over 40 believe their metabolism is just “broken” and that weight gain is inevitable. This is simply not true.

The truth is, your body’s rules change. As we age, muscle mass naturally declines. This process, called sarcopenia, slows your resting metabolic rate. Therefore, the daily habits that used to work fine are now secretly wrecking your metabolism after 40. You are not broken; you just need a new playbook.

You Prioritize Cardio Over Strength

Running on the treadmill or going to a spin class feels productive. You are burning calories, after all. The issue is that cardio alone does very little to build or maintain muscle. Muscle is your body’s metabolic engine. It burns calories even when you are sitting still. When you lose muscle, your engine gets smaller.

After 40, strength training is non-negotiable. This does not mean you have to become a bodybuilder. However, you must challenge your muscles. This can be through lifting weights, using resistance bands, or doing bodyweight exercises. Prioritizing strength at least two to three days a week is essential for keeping your metabolism fired up.

You Are Not Eating Enough Protein

This is one of the biggest culprits. Many women start their day with toast or a plain bagel. This sets you up for a blood sugar crash. Furthermore, protein is the building block of muscle. Your body needs *more* protein as you age to fight off muscle loss. Protein also has a high thermic effect, meaning your body burns more calories just digesting it.

You must aim to include a quality protein source in every single meal. This is especially true for breakfast. Starting your day with eggs, Greek yogurt, or a protein shake sets a stable foundation. This simple shift helps preserve that calorie-burning muscle and keeps you feeling full, which prevents mindless snacking later.

You Fear Healthy Fats

Many of us grew up in the “fat-free” craze of the 90s. We were taught that fat makes you fat. This myth is one of the habits wrecking your metabolism after 40. Healthy fats, like those in avocado, nuts, and olive oil, are critical. They are essential for hormone production. Your hormones, in turn, regulate your metabolism.

When your hormones are out of balance, especially during perimenopause, your body is more likely to store fat. Healthy fats also help you absorb certain vitamins. Most importantly, they provide lasting energy. They keep you full and satisfied, which helps you avoid high-sugar, metabolism-crashing snacks.

Your Sleep Schedule Is a Mess

You think you are “fine” running on five or six hours of sleep. You are not. Poor sleep is a metabolic disaster. When you are sleep-deprived, your body’s hormones go haywire. Your cortisol, the stress hormone, spikes. This tells your body to store fat, especially around your belly.

Meanwhile, your “hunger” hormones get messed up. Ghrelin (which makes you hungry) increases, and leptin (which makes you feel full) decreases. Consequently, you are hormonally driven to crave sugar and high-carb foods. Prioritizing seven to eight hours of quality sleep is not a luxury; it is a metabolic necessity.

You Are Chronically Dehydrated

This habit is so simple that most people overlook it. Your body needs water for *every* metabolic process. Even mild dehydration can cause your metabolism to become sluggish. Your body simply cannot function optimally. Furthermore, we often mistake thirst for hunger. You might reach for a snack when what you really need is a glass of water.

Start your day with a large glass of water, even before your coffee. Keep a water bottle on your desk. This simple habit keeps your cellular processes running smoothly. It is one of the easiest ways to support your metabolic health all day long.

You Rely on “Diet” Foods and Drinks

You think you are being “good” by choosing a diet soda or a fat-free yogurt. This is a trap. These highly processed foods are often loaded with artificial sweeteners, sodium, and chemicals. Artificial sweeteners, for example, can disrupt your gut microbiome. A healthy gut is essential for a healthy metabolism.

These fake foods can also confuse your body. They trick your brain into expecting calories that never arrive. This can actually *increase* your cravings for real sugar. Instead, you should focus on whole foods. Eat real, unprocessed ingredients. Your metabolism will know exactly what to do with them.

You Live in a State of Constant Stress

This might be the most damaging habit of all. You are juggling a career, family, aging parents, and finances. Your body does not know the difference between a charging lion and a deadline. It just knows “stress.” As mentioned, this floods your system with cortisol. This constant stress state signals “famine” to your body.

Your body responds by slowing your metabolism to conserve energy. It also clings to fat storage. You must find a way to manage this stress. This could be a 10-minute walk, deep breathing exercises, or meditation. Actively managing your stress is a critical tool for protecting your metabolism after 40.

Your Metabolism Isn’t a Mystery, It’s a Mirror

Your metabolism is not a fixed, broken thing. It is a direct reflection of your daily habits. What worked at 30 will not work at 45. By shifting your focus from endless cardio to strength, prioritizing protein, and managing your sleep and stress, you can absolutely build a strong, healthy metabolic engine. You just have to give your body what it needs right now.

Which of these habits hit closest to home for you? Share your experience in the comments.