Cecilia Wong, 5th & Glow — 29th July 2025
Why Your Metabolism Isn't Broken
(It's Just Speaking a Different Language)
"My metabolism is completely broken." "I must have damaged my metabolism with all those diets." "My metabolism is so slow, I gain weight just looking at food."
If you've ever said any of these things, you're not alone. Millions of women over 40 believe their metabolism is fundamentally broken, damaged beyond repair by years of dieting, aging, or genetics.
But here's the truth that might surprise you: your metabolism isn't broken. It's just speaking a different language than it did in your 20s and 30s, and once you learn to understand this new language, you can work with your metabolism instead of against it.
The concept of a "broken" metabolism has become so pervasive that it's created a sense of hopelessness. But this belief is not only inaccurate - it's counterproductive. Your metabolism is an incredibly sophisticated system that's constantly adapting. What feels like betrayal is actually your body's attempt to protect you.
What Metabolism Really Means
Metabolism is a collection of all the chemical processes that occur in your body to maintain life. When most people talk about metabolism, they're referring to metabolic rate — the number of calories your body burns in a day.
Your total daily energy expenditure consists of four main components:
- Basal Metabolic Rate (BMR):
The energy for basic functions like breathing and circulation. This is 60-70% of your daily calorie burn. - Thermic Effect of Food (TEF):
The energy used to digest and process food. This is 8-10% of your daily burn. - Exercise Activity Thermogenesis (EAT):
Calories burned during planned exercise. This is 15-30% of your daily burn. - Non-Exercise Activity Thermogenesis (NEAT):
Energy used for all other activities, like fidgeting or maintaining posture. This is 15-30% of your daily burn.
The Biggest Metabolism
Myths Debunked
Myth 1:
"My Metabolism is Damaged from Dieting"
The Reality: Your metabolism is incredibly adaptive, not fragile. When you restrict calories, your metabolic rate decreases — but this is a normal, protective response, not damage. Your body is designed to conserve energy when food is scarce. This metabolic adaptation is largely reversible with proper nutrition and time.
Myth 2:
"Metabolism Slows Down Dramatically After 40"
The Reality: Research shows that metabolic rate remains relatively stable from age 20 to 60, declining by only about 1-2% per decade. The more significant changes after 40 are related to loss of muscle mass and changes in activity levels, not an inherent metabolic slowdown.
Myth 3:
"Some People Have Fast Metabolisms,
Others Have Slow Ones"
The Reality: While there is some individual variation, it's much smaller than most people think. When adjusted for body size and composition, the difference is typically only about 200-300 calories per day. What creates the appearance of a "fast" metabolism is often higher NEAT and activity levels.
Myth 4:
"Eating Too Little Puts Your Body in Starvation Mode"
The Reality: True "starvation mode" — where your body completely stops losing weight despite a calorie deficit — is extremely rare. What actually happens with prolonged calorie restriction is that your metabolic rate decreases, making weight loss slower, but not impossible.
Myth 5:
"You Can't Change Your Metabolism"
The Reality: Your metabolism is highly adaptable and responsive. You can influence your metabolic rate by:
- Building Muscle Mass
- Increasing NEAT (daily movement)
- Optimizing Sleep
- Managing Stress
- Eating Adequate Protein
The Real Reasons Your Metabolism Feels Different After 40
Hormonal Changes
Body Composition Changes
Starting around age 30, adults typically lose 3-8% of their muscle mass per decade. Since muscle burns more calories at rest than fat, this contributes to a slower metabolic rate. However, this muscle loss isn't inevitable and can be counteracted with resistance training.
Lifestyle Factors
Understanding Your Metabolic Language
Instead of viewing your metabolism as broken, think of it as speaking a new language you need to learn.
The Language of Adaptation
- Metabolic Flexibility:
A healthy metabolism can efficiently switch between burning carbs and fats for fuel. Support this with varied nutrition and activity. - Hormonal Communication:
Support healthy hormone balance through nutrition, sleep, and stress management. - Circadian Rhythms:
Aligning your eating and exercise with your body's natural daily rhythms can optimize metabolic function.
The Language of Patience
- Slower Changes:
Metabolic adaptations take time. - Consistency Over Intensity:
Sustainable, consistent habits are more effective than extreme interventions. - Individual Variation:
Your metabolic response is unique and requires a personalized approach.
Working With Your Metabolism,
Not Against It
Focus on Metabolic Health, Not Just Metabolic Rate
Embrace Metabolic Flexibility
Practice Metabolic Patience
Working With Your Metabolism,
Not Against It
Perhaps the most important change is shifting your mindset from "my metabolism is broken" to "my metabolism is adapting." This shift from victim to participant empowers you to take positive action. Your metabolism has carried you through decades of life; it deserves respect and support, not blame.
Your Metabolism is Waiting for You
Your metabolism isn't broken. It's a sophisticated system adapting to new circumstances. By learning to speak its new language—the language of patience, consistency, and holistic health—you can work together to create the energy, vitality, and well-being you desire.
