How to Increase Metabolism After 40

woman working out feeling great trying and understanding how to increase metabolism over 40
Medically Reviewed
March 21, 2024

Are you having a hard time losing weight after 40 no matter how healthily you eat or how regularly you exercise? You’re not alone. Your body undergoes many changes as you age – including shifts in metabolism. Hitting 40 is a significant milestone, where maintaining a healthy weight and energy levels may become more challenging. But it’s not super-invincible! Today, we’ll show you how to increase metabolism after 40 despite the difficulties.

It’s true that metabolism tends to naturally slow down due to muscle loss and hormonal changes. But there are plenty of strategies you can start adopting today to boost your metabolism and enhance your body’s calorie-burning potential.

So, let’s explore evidence-based tips, dietary recommendations, exercise strategies, and lifestyle habits specifically tailored to help you understand how to reset metabolism when it starts to slow. This will ensure you can achieve your health and fitness goals well into your 40s and beyond. But first…

Metabolism After 40 – What You Need to Know

Metabolism is the conversion of food into energy, which is essential for many bodily functions, such as breathing, circulation, cell repair, and movement.

The rate at which metabolism operates varies from person to person and is influenced by factors like:

  • Age
  • Sex
  • Body composition
  • Genetics
  • Hormone levels
  • Activity level

While some of these factors are beyond your control, you can always improve your lifestyle with a healthy diet, exercise, and quality sleep. These significantly influence your metabolic rate. So you can still reset your metabolism after 40 by adopting healthy habits and making informed choices.

Now, let’s get to what really matters. What are the healthy habits that speed up your metabolism after 40?

How to Increase Metabolism After 40

Even though we are all unique, there are some proven, universal strategies to help accelerate metabolism after 40, including a combination of lifestyle changes, dietary adjustments, and targeted exercises, as we indicated.

Let’s dive into some detail to make it easier.

Exercise After 40

Regular exercise improves your quality of life in many ways – and it’s essential as you grow older. That’s because, as you age, you tend to lose muscle mass, which can slow down your metabolism.

So, incorporating regular exercise into your routine will help you build muscle and increase your metabolic rate. The best activities for good metabolic results include:

  • Strength training exercises, such as lifting weights or bodyweight exercises.
  • High-intensity interval training (HIIT) workouts, which involve short bursts of intense exercise followed by brief rest periods. This type of workout can help burn more calories during and after the exercise session, which increases metabolism over time.

Diet After 40

Adopting a balanced, nutrient-rich diet that supports overall health and wellbeing is critical so you maintain health and increase metabolism after 40.

You should focus on whole foods, stay hydrated, and be mindful of portion size to support metabolic health as you age. In addition to these essential habits, make sure you include protein and fiber in your diet, as they’re real metabolic boosters. Here’s why:

  • Protein requires more energy to digest than fats or carbohydrates, which helps speed up metabolism. Here are some foods rich in lean protein: chicken, fish, tofu, beans, and legumes.
  • Fiber-rich foods like fruits, vegetables, whole grains, and legumes can help regulate digestion and keep you feeling full, which may prevent overeating and support a healthy metabolism.
  • Drinking enough water to stay hydrated is essential for proper metabolic function, as dehydration can slow metabolism.

Need some inspiration? Here are some superfood tips…

Five superfoods to boost metabolism after 40

  • Salmon: Rich in omega-3 fatty acids, salmon can support metabolic health by reducing inflammation and improving insulin sensitivity.
  • Green Tea: Green tea contains antioxidants, which may temporarily increase metabolic rate and enhance fat oxidation.
  • Berries: Berries such as blueberries, strawberries, and raspberries are full of antioxidants, vitamins, and fiber, making them an excellent addition to a metabolism-boosting diet.
  • Greek Yogurt: Greek yogurt is high in protein. This can increase feelings of fullness and satiety, potentially leading to you consuming fewer calories overall.
  • Leafy Greens: Leafy green vegetables like spinach, kale, and Swiss chard are low in calories but rich in fiber and nutrients such as vitamins A, C, and K, as well as minerals like iron and calcium.

Mental Health and Lifestyle After 40

Taking care of your mental health is as important as taking care of your body when it comes to increasing metabolism. So, here are some tips to improve your metabolism by adopting healthy lifestyle habits.

  • Get Sufficient Sleep: Lack of sleep can disrupt hormonal balance and lead to a slower metabolism. Aim for 7-9 hours of quality sleep each night to support overall health and metabolic function. (See magnesium supplementation, below, to help with sleep.)
  • Manage Stress: Chronic stress can negatively impact metabolism by releasing cortisol, a hormone associated with weight gain. Incorporate stress-reducing activities such as meditation, yoga, mindfulness, or deep breathing exercises into your daily routine to boost your metabolic rate.

Supplements and Vitamins to Boost Metabolism After 40

While getting nutrients from whole foods is best, you can add some vitamins to your diet to support your overall health and energy levels. Here are some examples of vitamins to increase metabolism after 40:

  • Vitamin D: Adequate vitamin D levels are essential for metabolic health, as this vitamin plays a role in insulin sensitivity, hormone regulation, and inflammation.
  • B Vitamins: B vitamins, particularly B12, B6, and folate, play a crucial role in metabolism by helping convert food into energy. These vitamins are involved in various metabolic processes, including the breakdown of carbohydrates, fats, and proteins.

In addition to these vitamins, some minerals are also essential for metabolic function. Here are some metabolism-boosting supplements you can add to your diet:

  • Iron: Iron is essential for transporting oxygen throughout your body and is involved in energy metabolism. Iron deficiency can lead to fatigue and decreased metabolic function.
  • Magnesium: Magnesium is involved in over 300 biochemical reactions in your body, including metabolism and glucose regulation. Magnesium glycinate also aids good sleep.

Find the Right Solution to Increase Your Metabolism After 40

At Nava Health, we personalize our integrative and whole-body solutions to promote your overall wellness with:

  • Advanced metabolic testing to understand your body’s unique needs
  • Nutrition plans to fuel your body with proper nutrients
  • Functional medicine approaches to address underlying health issues impacting your metabolism

Our team of integrative medicine experts would love to support you on your journey to increased vitality and wellbeing. We have in-person and telehealth appointments available.  Take the first step toward a healthier metabolism achieve your weight loss goals.

Contact us today! 

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A Medical Director, and one of the first physicians to join the Nava Health & Vitality Center, Dr. Douglas Lord has made significant contributions to our Center and its founding principles. Dr. Lord has helped develop and implement the Nava Method™—Nava’s proprietary approach to total body wellness. He has also been instrumental in liaising with other expert practitioners to successfully implement Nava’s range of therapies, treatments, and products.

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How to Increase Metabolism After 40
Learn some proven, universal strategies to help accelerate metabolism after 40