As women age, their metabolism tends to slow down, making it harder to maintain a healthy weight and energy levels. For women over 40, understanding the factors that impact metabolism is key to supporting overall health and wellness. Let’s uncover four common mistakes that may slow your metabolism—and how to fix them.

Mistake #1: Ignoring Your Genetic Blueprint

Your genetic makeup plays a significant role in your metabolism. Genes influence everything from how your body stores fat and detoxifies itself to your mood, motivation, and overall metabolic rate. Some people naturally burn calories more quickly, while others may struggle with slower metabolism and increased fat storage (do you have FTO variants?).

Failing to consider your genetic strengths and vulnerabilities can leave you guessing about your health. For example, variations in genes like MTHFR (Methyltetrahydrofolate reductase) can impact folate metabolism, potentially increasing the risk of obesity and insulin resistance—both of which are tied to a slower metabolism.  It also affects the ability to detoxify, be motivated, and how and where you store fat.

Solution: Play to your genetic strengths.

• Consider genetic testing to better understand your body’s unique needs.
• Support any genetic vulnerabilities with lifestyle and nutrition decisions, such as ensuring proper detoxification pathways, balancing hormone levels, and regulating stress.

Mistake #2: A Sedentary Lifestyle

Physical inactivity is one of the most common culprits of a sluggish metabolism. Muscle mass is a key driver for burning calories, as it requires energy to maintain. Unfortunately, muscle mass declines without sufficient physical activity—especially as we age—leading to a slower metabolic rate.

Solution: Prioritize strength training.

• Engage in regular strength training exercises to build muscle and boost your metabolism, whether that’s lifting weights, doing bodyweight exercises, or taking resistance-based fitness classes.
• Incorporate daily movement into your routine, such as walking or stretching, to prevent long periods of inactivity.
• Check out our blogs on walking, tai chi, and HIIT. High-Intensity Interval Training, more commonly known as “HIIT,” 

Mistake #3: Poor Sleep Quality

Sleep is the unsung hero of a healthy metabolism. It plays a vital role in hormone regulation, including insulin (which manages blood sugar) and cortisol (which manages stress). Poor sleep disrupts these hormones, slowing metabolism and negatively affecting your energy and appetite the next day.

Solution: Make sleep a priority.

• Aim for 7–8 hours of quality sleep each night.
• Establish a bedtime routine that promotes relaxation, such as limiting screen time or practicing mindfulness before bed.
• Create a sleep-friendly environment by keeping the bedroom cool, dark, and quiet. (See more in our blog)

Mistake 4: Chronic Stress

Chronic stress triggers the release of cortisol, a hormone that can wreak havoc on your metabolism. High cortisol levels can slow metabolic processes, increase fat storage—especially in the abdominal area—and disrupt overall hormonal balance.

Solution: Manage stress effectively for your genetic type (COMT and MAOA)

COMT (“Warrior” vs. “Worrier”):

• Slow COMT (Worrier): Individuals with slower COMT enzyme activity may have heightened stress sensitivity due to the slower breakdown of stress hormones and neurotransmitters like dopamine.
  • Strategies: To counteract overstimulation, incorporate calming practices like mindfulness meditation, yoga, or deep breathing. Supplementation with magnesium or adaptogens (e.g., Rhodiola, ashwagandha) can support healthy neurotransmitter metabolism and resilience to stress.
• Fast COMT (Warrior): Faster COMT enzyme activity can lead to a quicker breakdown of dopamine, potentially reducing focus or motivation under stress.
  • Strategies: Prioritize regular, moderate exercise to naturally boost dopamine, ensure sufficient intake of protein-rich foods to support neurotransmitter production, and break tasks into manageable steps to maintain focus during stressful periods.

MAOA (“The Mood Regulator”):

Variants of the MAOA gene can affect the breakdown of serotonin, dopamine, and norepinephrine, influencing stress response and emotional regulation.

• Low MAOA activity: Individuals with lower enzyme activity may experience stronger emotional responses and heightened stress.
  • Strategies: Incorporate serotonin-supporting practices like outdoor activity (sunlight boosts serotonin), eating foods rich in tryptophan (e.g., turkey, eggs), and considering supplements like 5-HTP (under guidance). Regular physical activity and sleep hygiene are critical.
• High MAOA activity: Faster enzyme activity may lead to lower baseline levels of these mood-regulating neurotransmitters, increasing vulnerability to low mood or stress.
  • Strategies: Eat a diet rich in B vitamins and omega-3 fatty acids to support neurotransmitter balance. Counteract stress by incorporating activities that bring joy or stimulate creativity.

Both COMT and MAOA types benefit from consistent stress-management routines, like prioritizing restorative sleep, avoiding excessive caffeine or sugar, and addressing nutrient deficiencies linked to neurotransmitter production (e.g., magnesium, B6, and folate).

Everyday Tips to Boost Metabolism for Women Over 40

If your metabolism is slowing, don’t worry—simple changes can ignite your body’s natural calorie-burning engine. Here’s how you can boost your metabolism and feel your best:

Support Your Genetic Strengths

Understanding your genetic makeup can help you optimize your body’s metabolism. By knowing how your body processes nutrients, detoxifies, manages stress, and balances hormones, you can make informed decisions about your diet and lifestyle.

• Example: If you have a variant in the MTHFR gene, you might benefit from ensuring an adequate intake of folate-rich foods (e.g., leafy greens, legumes) or methylated B vitamins.

Strength Train Regularly

Building muscle through strength training increases your resting metabolic rate, meaning you’ll burn more calories even while sitting. This is especially important as muscle naturally declines with age.

• Try exercises like squats, lunges, push-ups, or gym-based weight training.
• Aim to incorporate 2–3 strength training sessions into your weekly routine.

Eat Protein-Rich Foods

Did you know your body uses more energy to digest protein than fats or carbs? Eating protein-rich foods supports muscle repair and helps boost your metabolism.

• Add lean meats, fish, eggs, beans, tofu, or Greek yogurt to your meals.
• Distribute protein evenly throughout the day to keep muscles fueled.
• Make sure you have enough enzymes to digest protein.

Stay Hydrated

Hydration is essential for optimal metabolic function. Water aids digestion, helps regulate body temperature, and supports the efficient elimination of waste.

• Aim for at least 8–10 glasses of water per day.
• Try adding cucumber or lemon for a refreshing twist.

Spice Things Up

Certain spices, like turmeric and ginger, have potential metabolism-enhancing properties. Their anti-inflammatory and antioxidant effects can give your metabolism a healthy boost.

• Include ginger in your tea or smoothies.
• Use turmeric in cooking for added flavor and health benefits.

Drink Green Tea

Green tea contains caffeine and catechins, antioxidants that are believed to support metabolism and fat-burning.

• Swap your afternoon coffee for a cup of green tea for both energy and metabolic benefits.
• Try matcha for a concentrated dose of these metabolism-boosting compounds.

Get Quality Sleep

A faster metabolism starts with a good night’s sleep.

• Develop a nightly routine that includes dim lighting, relaxing activities, and consistent sleep times.
• Avoid late-night heavy meals or excessive caffeine intake.

Laugh More

Yes, laughter can boost your metabolism! Engaging in joyful and lighthearted activities helps your body de-stress, lowering cortisol levels and encouraging metabolic balance.

• Watch a comedy special, spend time with friends, or do whatever makes you smile!

Start small—pick one or two tips to try this week, then build from there. Consistent action will help you feel the difference and set a strong foundation for health and well-being.

If you have concerns about your metabolism, you should speak with a healthcare provider who can evaluate your situation and offer personalized advice.

Take Action: Know Your Genes and Unlock Your Health Potential

Discover your genetic blueprint and take control of your health with SNiP Nutrigenomics. By testing with us, you can unlock insights into 103 high-impact, actionable genes, including those crucial for optimizing metabolism, Body Mass Index, and overall well-being. Already have your DNA data from companies such as 23andme or Ancestry? Enter your results to receive your customized nutrigenomics formulation, designed to optimize your detoxification and metabolic pathways and empower your journey to better health. Take the first step today!