The Truth About Slowing Metabolism (And How to Speed It Up)

Have you ever felt like your body isn’t working the way it used to? You eat the same foods, follow the same routine, but somehow, the weight creeps on, and your energy levels take a hit.

If this sounds familiar, you’re not alone.

Many people notice a shift in their metabolism as they enter their late 30s, 40s, and beyond. The frustrating part? It often feels like an unavoidable reality of ageing. But while metabolism does slow down over time, that doesn’t mean you’re powerless. In fact, small, strategic changes can help keep it running strong, allowing you to maintain energy, manage weight, and feel your best at any age.

In this week’s newsletter we’re breaking down why metabolism slows down, what’s really happening in your body, and most importantly - how to keep it working in your favour.

Why Does Metabolism Slow Down?

Metabolism is the process your body uses to convert food into energy. It’s what keeps you moving, thinking, and even breathing. However, as you get older, several factors contribute to a natural decline in metabolic rate:

• Loss of Muscle Mass: Muscle burns more calories than fat, even at rest. As we age, we naturally lose muscle unless we actively work to maintain it.

• Hormonal Changes: Shifts in estrogen, progesterone, and thyroid hormones can impact metabolism, making it easier to store fat and harder to burn calories efficiently.

• Reduced Physical Activity: Daily movement often decreases with age due to busy schedules, work demands or simply feeling more fatigued. This lower activity level contributes to a slower calorie burn.

• Changes in Mitochondria: The tiny energy-producing factories in your cells (mitochondria) become less efficient with time, leading to a gradual decrease in energy production.

While these changes are natural, they’re not set in stone. The right lifestyle choices can preserve muscle, regulate hormones, and keep your metabolism firing for years to come.

How to Keep Your Metabolism Strong

1. Prioritise Strength Training

One of the most effective ways to keep metabolism high is by building and maintaining muscle mass. Since muscle requires more energy to sustain, having more of it naturally boosts your calorie burn - even while resting.

You don’t need to lift heavy weights or spend hours at the gym. Simple bodyweight exercises, resistance bands, or moderate strength training sessions a few times a week can make a significant difference. Focus on compound movements like squats, lunges, push-ups, and rows to engage multiple muscle groups at once.

2. Eat Enough Protein

Protein is your metabolism’s best friend. Not only does it help preserve muscle, but it also has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbs.

Aim to include lean protein sources like eggs, poultry, fish, beans, Greek yogurt, or tofu in every meal. Spreading protein intake throughout the day supports muscle maintenance and keeps metabolism working efficiently.

3. Keep Moving Throughout the Day

Regular exercise is important, but non-exercise activity thermogenesis (NEAT) - the calories you burn from daily activities—plays a huge role in metabolism. Simple habits like:

• Taking the stairs instead of the lift

• Walking while on phone calls

• Stretching or standing up every hour

• Parking farther from your destination

All these small movements add up over time, preventing metabolic slowdown and keeping your energy levels stable.

4. Get Enough Sleep

Lack of sleep doesn’t just make you feel tired—it also disrupts hormones that regulate metabolism. Poor sleep can lead to increased cravings, reduced insulin sensitivity, and a higher likelihood of storing fat.

Prioritise 7-9 hours of quality sleep each night. Establishing a consistent bedtime, reducing screen time before bed, and creating a calming nighttime routine can help improve sleep quality and metabolic function.

5. Stay Hydrated

Water plays a crucial role in breaking down food, transporting nutrients, and keeping energy levels stable. Even mild dehydration can slow metabolism and cause fatigue.

Start your day with a glass of water, sip throughout the day, and incorporate hydrating foods like cucumbers, watermelon, and leafy greens into your meals. Herbal teas and mineral-rich broths can also support hydration and metabolic health.

6. Manage Stress Levels

Chronic stress leads to an increase in cortisol, a hormone that can encourage fat storage—especially around the midsection. High cortisol levels can also slow digestion and alter metabolism over time.

Incorporating stress-reducing activities like meditation, deep breathing, or even short walks in nature can help balance hormones and prevent stress-related weight gain.

7. Don’t Drastically Cut Calories

It might seem logical to eat less when metabolism slows down, but severely restricting calories can backfire. When your body doesn’t get enough fuel, it goes into survival mode, slowing metabolism even further to conserve energy.

Instead of extreme dieting, focus on nutrient-dense foods, balanced meals, and mindful eating to support a strong, steady metabolism.

Small Changes, Big Impact

Yes, metabolism slows down with age, Medibut that doesn’t mean weight gain and low energy are inevitable. By staying active, eating enough protein, managing stress, prioritising sleep, and keeping daily movement high, you can maintain a strong metabolism and feel vibrant at any stage of life.

The key is consistency. Small changes, done daily, lead to lasting results. Your metabolism is not broken - it just needs the right support to keep working in your favour.

Until next time, stay well and stay energised.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Spiced Lamb Stir-Fry with Vegetables and Brown Rice

For the Lamb Stir-Fry:

• 200g lamb loin or leg, thinly sliced

• 1 tbsp olive oil

• 1 tsp ground cumin

• 1/2 tsp ground cinnamon

• 1/2 tsp smoked paprika

• 1 clove garlic, minced

• 1/2 tsp sea salt

• Black pepper to taste

• 1 tbsp lemon juice

For the Vegetables:

• 1 red bell pepper, thinly sliced

• 1 small courgette (zucchini), cut into strips

• 1/2 red onion, thinly sliced

• 1 cup baby spinach

• 1 tbsp olive oil

• 1/2 tsp turmeric

• 1/2 tsp dried oregano

For the Brown Rice:

• 1/2 cup brown rice

• 1 cup water

• Pinch of salt

For Garnish:

• 2 tbsp fresh parsley, chopped

• 1 tbsp toasted almonds or sesame seeds (optional)

Method

Step 1: Cook the Brown Rice

1. Rinse the brown rice under cold water.

2. In a pot, bring 1 cup of water to a boil, add rice and a pinch of salt.

3. Reduce heat, cover, and simmer for 25-30 minutes, until the rice is tender. Fluff with a fork before serving.

Step 2: Prepare the Lamb

1. In a bowl, coat the lamb slices with olive oil, cumin, cinnamon, smoked paprika, garlic, salt, and black pepper.

2. Heat a pan over medium-high heat and cook the lamb for 3-4 minutes per side until browned.

3. Squeeze fresh lemon juice over the lamb and set aside.

Step 3: Cook the Vegetables

1. In the same pan, add olive oil, followed by the red pepper, courgette, and red onion.

2. Sprinkle with turmeric and oregano, then stir-fry for 5 minutes until tender.

3. Add baby spinach and cook for another minute, just until wilted.

Step 4: Assemble and Serve

• Spoon brown rice onto plates, top with spiced lamb slices and stir-fried vegetables.

• Garnish with fresh parsley and toasted almonds or sesame seeds for extra texture and flavour.

This flavourful and balanced dish is ideal for keeping your metabolism steady while delivering essential nutrients for long-term vitality.