10 Tips to Boost Metabolism After Your 40s

Metabolism plays a crucial role in how our body processes energy, and as we age, especially after 40, maintaining a healthy metabolism can become challenging. This article will explore ten simple ways to boost your metabolism if you’re over 40, providing actionable tips that you can implement immediately. Understanding these tips is essential because as you age, your body undergoes significant changes, making it vital to adjust your lifestyle accordingly to stay fit and healthy.

The information for this article is largely based on a video shared by the insight and expertise of doctor Mike Diamonds. Dr Mike Diamonds is a medical doctor who is now an online fitness and health coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

With a background in biochemistry and microbiology, Dr. Diamonds brings a comprehensive understanding of how the body works at both the physiological and biochemical levels. His insights are invaluable for anyone looking to improve their health span and quality of life.

10 Tips to Boost Metabolism After Your 40s

Metabolism refers to the sum of all chemical reactions that occur within a cell. Think of it as a factory where raw materials (food) are processed into energy and other necessary components for daily activities. Metabolism involves two key processes: catabolic (breaking down food for energy) and anabolic (building and repairing tissues). As you age, your metabolic efficiency decreases, but with the right adjustments, you can keep it functioning optimally.

For women, significant changes occur around menopause, which typically starts in the late 40s or early 50s. The reduction in estrogen levels affects glucose utilization, insulin sensitivity, and hunger regulation, leading to weight gain and other metabolic issues. For men, a gradual decline in testosterone levels begins around the age of 30, affecting energy levels, muscle mass, and fat distribution. Both genders experience a natural decline in muscle mass and metabolic rate as they age.

1. Prioritize Quality Sleep

Quality sleep is essential for maintaining a healthy metabolism. Poor sleep can disrupt hunger hormones like ghrelin and leptin, leading to increased appetite and weight gain. Aim for at least 7 hours of sleep per night and establish a consistent sleep routine. Avoid caffeine and heavy meals before bedtime, and limit screen time an hour before sleep to improve sleep quality.

Dr. Mike Diamonds explains, “The first thing we need to fix is quality sleep. We understand that sleep and the way I like thinking of sleep as the oil in your factory if you don’t have oil in all your systems, it’s going to work poorly.”

2. Manage Stress Effectively

High stress levels can lead to increased cortisol production, which negatively impacts metabolism. Incorporate stress-reducing activities into your daily routine, such as meditation, yoga, or regular walks. Apps like Calm or Headspace can guide you through mindfulness practices that help manage stress.

Mike notes, “Managing stress is crucial. Women with high stress levels might go through menopause about 5 months earlier. Stress during perimenopause can make periods irregular, heavier, and cramps more painful.”

3. Eat More Protein

Protein has a high thermic effect, meaning your body burns more calories digesting protein compared to fats or carbohydrates. Include lean protein sources like chicken, fish, eggs, and legumes in your diet to boost metabolism and support muscle maintenance. Aim for 0.8 to 1.2 grams of protein per kilogram of body weight daily.

According to Dr. Diamonds, “It’s going to keep you fuller for longer, help drive more muscle protein synthesis, and boost your metabolism because protein increases the thermic effect of food.”

4. Stay Hydrated

Drinking water is crucial for overall health and can aid in weight management. Cold water, in particular, may increase thermogenesis, the production of heat in the body, which helps burn more calories. Aim for 2.2 to 3 litres of water per day and monitor your urine colour to ensure proper hydration.

“Drinking more water has never had a downside except if you’re overdrinking,” says Diamonds. “It will help with appetite suppression, digestion, and filtration in your kidneys, and it’s great for your skin.”

5. Incorporate Resistance Training

Building muscle through resistance training is one of the most effective ways to boost metabolism. Muscle tissue burns more calories at rest than fat tissue. Engage in resistance training exercises like weightlifting, bodyweight exercises, or resistance band workouts at least three times per week.

Mike emphasises, “Resistance training is so important to boost your metabolism. Do one to three sets per exercise, training three times per week with a rep range of 10 to 15. It will help with your muscle mass and boosting your metabolism.”

6. Try High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief rest periods. This type of training can significantly increase your metabolic rate and improve mitochondrial function. Incorporate HIIT sessions into your workout routine 1-2 times per week, gradually increasing the intensity as your fitness improves.

“HIIT workouts push your body hard, and it takes extra energy to recover afterwards,” Diamonds explains. “You’ll improve your glucose uptake and enhance your training performance.”

7. Include More Spicy Foods

Capsaicin, found in spicy foods like chili peppers, can temporarily boost metabolism by increasing the body’s heat production. Add spicy foods to your diet to enhance metabolic rate and potentially reduce appetite.

8. Increase Non-Exercise Activity Thermogenesis (NEAT)

NEAT includes all the activities you do outside of formal exercise, such as walking, fidgeting, and doing household chores. Increasing your daily steps, taking the stairs, and incorporating more movement into your daily routine can boost your overall calorie expenditure.

Dr. Diamonds advises, “Increase your daily movements. This is why I’m emphasizing steps so much. Walk more, start taking the stairs, stand up more, and start fidgeting more. This is how you increase your NEAT.”

9. Ensure Adequate Selenium Intake

Selenium supports thyroid function, which is crucial for metabolism. Include selenium-rich foods like Brazil nuts, fish, and eggs in your diet. However, avoid excessive consumption, as high selenium levels can have adverse effects.

Dr. Diamonds notes, “Selenium supports thyroid hormones, and maintaining a physiological concentration of selenium is a prerequisite to prevent thyroid disease and preserve your overall health.”

10. Consider Cold Water Immersion

Cold water immersion, such as ice baths, can increase metabolic rate by stimulating brown fat activity. Brown fat burns calories to generate heat, helping to boost metabolism. While this method may not be suitable for everyone, it can be beneficial when done safely and occasionally.

“Ice baths have shown to increase metabolism by 350%,” says Diamonds. “Cold immersion at 14°C stresses the body and increases heart rate and blood pressure, shivering increases metabolic rate.”

Boosting your metabolism after 40 involves a combination of lifestyle changes, including better sleep, stress management, a high-protein diet, and regular exercise. Implementing these tips can help you maintain a healthy weight, increase energy levels, and improve overall well-being. Remember, consistency is key, and even small changes can make a significant difference over time. Start incorporating these strategies today and enjoy a healthier, more energetic life.

Read Also: Does Late-Night Eating Disrupt Metabolism?