Here’s the Thing: Your Metabolism Isn’t “Broken”
- Sara Lacharite
- Jun 18
- 4 min read
DISCLAIMER! I should probably begin every blog I write by saying, "I am not a medical expert." I'm simply someone who is deeply passionate about discovering ways to age gracefully and assist others in doing so. Everything I write reflects my personal opinion, based on my experiences, thoughts, and the information I encounter.
If you’re over 40 and finding that fat loss feels a whole lot harder than it used to—even though you’re eating less, moving more, and doing “all the right things”—you’re not alone.
Here’s the thing…Your metabolism probably isn’t broken.It might just be out of practice.
Let’s break it down in real-life terms so you can finally make sense of what’s happening—and start working with your body again instead of feeling like you’re fighting it every step of the way.
What Is Metabolism, Anyway?
Metabolism is how your body turns food into energy.
That’s it. It’s not mysterious or magical—it’s biology.
Here’s the play-by-play:
You eat food (carbs, protein, and fat).
Your body breaks that food down into glucose, amino acids, and fatty acids.
That fuel enters your bloodstream and gets delivered to your cells.
Inside each cell, tiny “power plants” (called mitochondria) convert it into energy.
It’s happening all the time. Even when you’re asleep. Even if you were in a coma, your body would still need 1,200+ calories a day just to keep your heart beating and brain functioning. That’s your baseline—your resting metabolic rate.
So, no...eating 1,200 calories a day doesn’t boost your metabolism. In fact, it can do the opposite.
What Happens When You Eat Too Little
Your body’s smarter than your diet app.
When you consistently under-eat, your metabolism slows down to conserve energy—just like your phone goes into Low Power Mode when the battery’s low. You burn fewer calories just trying to get through the day.
And if you’re not strength training or eating enough protein?
You’re probably losing muscle, not just fat.
Less muscle = lower metabolism = even harder to lose fat next time.
And this, friends, is the frustrating cycle many of us find ourselves in.
Why Your Metabolism Might Feel “Off”
Let’s get real: your metabolism hasn’t betrayed you. It’s been trying to adapt to everything you’ve thrown at it over the years:
Crash diets
All-or-nothing eating
Cardio-only routines
Not enough protein or strength training
Decades of “I’ll start Monday” cycles
And let’s not forget the stuff we believe about our bodies:
“Everyone in my family gains weight easily.”
“I’ve always had a slow metabolism.”
“This is just what happens as we age.”
Yes, genetics play a role. But they aren’t the whole story. The way you move, fuel, sleep, and manage stress? That’s the bigger picture.
And if you’re still being sold “metabolism-boosting” teas, pills, or miracle foods on social media…just know this: your metabolism doesn’t need magic.
It needs consistency, muscle, and enough fuel—not less of it.
What You Really Want Is Metabolic Flexibility
Metabolic flexibility is your body’s ability to use both carbs and fat for fuel—easily and efficiently.
In real life, it looks like this:
You can go a few hours without eating without getting shaky or foggy.
You can eat a big meal and not feel like you’ve completely “derailed.”
You go on vacation and don’t gain 7 pounds from looking at the bread basket.
Your energy is steady, and your cravings don’t run the show.
It’s freedom. Not just from dieting—but from obsessing.
But crash diets and overtraining? They wreck this flexibility. Each time you starve your body or push it too hard without recovery, your body learns to conserve energy, store fat, and burn less fuel—even when you want it to do the opposite.
That’s why it feels harder every time you “start over.”
So What Can You Do? (Three IPAs)
Let’s keep this simple and actionable.
These are your IPAs—Immediate Powerful Actions (thank you Jordan Syatt!):
1. Eat Enough Protein—Consistently
Aim for around 1 gram per pound of ideal body weight.
Protein builds muscle and burns more calories during digestion.
You can’t “bank” protein like you can calories—consistency matters.
2. Strength Train 2–3x/Week
Lifting builds muscle, which raises your resting metabolism.
It’s the 401k of fitness. Cardio might be fun and flashy like Beanie Babies, but muscle is the long-term investment that actually pays you back.
3. Ditch the All-or-Nothing Mindset
Stop trying to be perfect Monday–Friday only to unravel on the weekend.
Hitting 80% of your nutrition and training goals consistently beats 100% perfection followed by burnout and binges.
Final Thought
Your metabolism isn’t broken.It’s waiting for better instructions.
You’re not “too old.” You’re not “damaged.”You’re just due for a new strategy—one rooted in nourishment, not punishment.
If this hit home and you’re ready to stop spinning your wheels, I’d love to help you create a plan that actually works with your body.
Let’s rebuild—not restrict.
Sara Lacharite is a Personal Trainer in central Maine, specializing in senior fitness and corrective exercise. Her passion lies in empowering pre- and current retirees to age adventurously with personalized fitness and wellness strategies, habit creation and emotional encouragement ... aiming to ensure their physical and mental wellbeing throughout their retirement journey! Visit her website to learn ways you can work with her locally or even virtually!
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