If you feel like you’re doing everything “right”, but the scale isn’t budging… your metabolism may be the missing piece. You’re not imagining it. For women over 40, metabolic slowdown is real, and it has nothing to do with laziness or lack of discipline. Today we’re breaking down:

• What actually causes your metabolism to slow down
• How this impacts weight loss, energy, and hormones
• 5 smart ways to support your metabolism naturally
• A simple next step with my Metabolic Reset Bundle

Let’s bring your metabolism back to life without extremes.

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What Is Metabolism, Really?

Metabolism is the process your body uses to convert food into energy. Even at rest, your body is constantly burning calories to keep your heart beating, your hormones functioning, and your cells alive. Your basal metabolic rate (BMR) is the number of calories you burn just to stay alive, and it makes up the majority of your daily calorie burn. So, when people say, “I think my metabolism is broken,” they’re really feeling that BMR has slowed down. And for women in midlife, it often has.

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Why Does Metabolism Slow Down After 40?

Several factors impact your metabolic rate as you age:

🔸 Muscle loss (we lose 3–8% per decade after 30 without strength training)
🔸 Hormonal changes (especially in estrogen, thyroid hormones, and insulin)
🔸 Chronic dieting or under-eating
🔸 Lack of movement and poor sleep
🔸 Stress and elevated cortisol

This combo creates the perfect storm: a body that’s burning fewer calories, storing more fat, and fighting to hold on to every pound – especially around the belly.

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Top Signs of a Sluggish Metabolism

If your metabolism is slowing down, you may notice:

⚠️ Weight gain (especially belly fat) even with healthy eating
⚠️ Low energy or afternoon slumps
⚠️ Cold hands/feet or feeling chilly often
⚠️ Constipation or slow digestion
⚠️ Trouble sleeping or recovering from workouts
⚠️ Sugar cravings and blood sugar dips

The good news? You can absolutely reset your metabolism without punishing workouts or extreme diets.

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5 Simple Ways to Support Your Metabolism Naturally

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✅ 1. Eat Enough (Yes, really!)

Many women accidentally slow their metabolism by under-eating. Your body needs enough fuel to function; and if you’re eating too little, your metabolism compensates by slowing down. Aim for:

• 3 balanced meals per day
• At least 20–30g of protein per meal
• Regular fiber and healthy fats to support hormones

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✅ 2. Lift Weights or Use Resistance Training

Muscle is your metabolic gold. The more muscle you have, the more calories you burn, even at rest. If you’re not strength training yet, start with:

• Bodyweight squats, resistance bands, or light dumbbells
• 2–3 sessions a week for 20–30 minutes

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✅ 3. Support Thyroid and Hormone Health

Your thyroid controls your BMR. Stress, inflammation, and certain deficiencies (like iodine, selenium, and zinc) can suppress thyroid function. Prioritize:

• Real, whole foods
• Stress reduction
• High-quality sleep and deep breathing

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✅ 4. Stop Overdoing Cardio

Too much cardio, especially fasted or intense cardio, can backfire. It raises cortisol and leads to muscle breakdown over time. Instead, balance:

• Walking or light movement most days
• Strength + rest days
• Short bursts of interval training if desired

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✅ 5. Reset with the FRESH Plate Formula

Every meal should include:

• Protein
• Healthy fat
• Fiber-rich carb

This balance supports blood sugar stability and keeps your metabolism running steadily all day long.

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💡 Real Talk: You Can’t Heal a Stressed-Out Metabolism by Stressing It More

Many of us were taught to eat less, move more, and push through exhaustion. But for women, especially after 40, that approach often does the opposite of what we want. A stressed-out metabolism doesn’t respond to pressure; it responds to nourishment, consistency, and care.

That’s why at Ample Health & Wellness, I focus on helping women step out of “push harder” mode and into a more sustainable rhythm that supports metabolism, hormones, and energy over time. Real change happens when you understand what’s slowing your body down and learn how to work with it instead of against it.

Supportive metabolic reset resources may include:

• Education on what actually impacts metabolism after 40
• Simple meal structure that removes overwhelm
• Grocery guidance that supports energy and balance
• Reflection tools to identify habits that help or hinder progress
• Short-term challenges designed to rebuild consistency without burnout

If your body feels tired, stuck, or out of sync, this may be your sign to reset differently — without restriction, guilt, or extremes.

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Final Ample Thoughts

Your metabolism may have slowed but it hasn’t given up on you. With the right fuel, movement, and mindset, you can retrain your body to burn fat, build energy, and feel strong again – no matter your age. So, let’s hit reset. You’ve got this!

About the Author: Written by Dr. Kisha Pickford, DNP, a Nurse Practitioner and Certified Holistic Nutrition Weight Loss Coach at Ample Health & Wellness. She helps women 40+ achieve sustainable weight loss and whole-body wellness.