Metabolism Over 30: What Changes, and What You Can Do About It

There’s a common refrain that once you hit 30, your metabolism “slows to a crawl.” While there’s some truth to the idea that your body changes with age, the full picture is more nuanced, and far less discouraging than it’s often made out to be.

If you've noticed weight creeping on more easily, energy dipping, or workouts feeling different than they used to, these are all common changes you may experience. But those shifts aren’t just about getting older, they’re about how aging interacts with hormones, muscle mass, and lifestyle.

Here’s what’s happening to your metabolism after 30, and what you can do to feel strong, energised, and in tune with your body.

So... Does Your Metabolism Really Slow Down?

Yes, but not as drastically (or as early) as you might think.

Resting metabolic rate, the number of calories your body burns just to keep you alive, can decline gradually after your 30s, but the steep drop often doesn’t happen until your 60s.

That said, there are a few sneaky reasons why it might feel like your metabolism is slowing down earlier:

• Loss of muscle mass: After 30, we naturally start to lose lean muscle unless we actively maintain it. Muscle burns more calories than fat, even at rest, so when you lose muscle, your body requires slightly fewer calories.

• Hormonal shifts: As estrogen and progesterone begin to fluctuate (even subtly in your 30s), you might notice changes in appetite, mood, sleep, and fat distribution, especially around the midsection.

• Lifestyle creep: Busy careers, caregiving, less time for meal prep or movement, small shifts in habits can quietly impact how your body feels and functions.

So yes, things change, but that doesn’t mean your metabolism is beyond your control.

What You Can Control

The good news? While you can’t turn back the clock, you can absolutely influence how your metabolism works in real time.

Here’s what really makes a difference:

Build (and Keep) Muscle

Resistance training is one of the most powerful tools for a healthy metabolism over 30. Lifting weights (or using resistance bands, doing bodyweight exercises) helps:

• Preserve and build lean muscle

• Support blood sugar regulation

• Improve bone health (also crucial as estrogen declines)

If you’re new to strength training, 2–3 sessions per week is a great place to start. You don’t need to lift heavy, consistency and progression are key.

Eat Enough, Especially Protein

One common trap? Eating too little. Many women cut calories in an effort to “fix” metabolism but end up slowing it down further.

What your body actually needs:

• Adequate calories to fuel basic functions and activity

• Plenty of protein to preserve muscle and keep you fuller for longer

Try including 20–30g of protein at each meal: eggs, fish, Greek yogurt, lentils, tofu, or lean meat.

Prioritise Sleep

Poor sleep affects more than your mood. It messes with the hormones that regulate hunger (ghrelin and leptin), making you crave sugar and feel hungrier in general. It also increases cortisol, which can interfere with weight management and energy levels.

Aim for 7–9 hours of good-quality sleep, and try to keep wake-up and bedtime consistent, even on weekends.

Manage Stress

Chronic stress increases cortisol, and while that hormone isn’t inherently bad, persistently high levels can:

• Make you store more fat (especially around the mid section)

• Disrupt appetite regulation

• Impact sleep and muscle recovery

Movement, therapy, breathwork, walking, boundaries, it all counts. You don’t need to eliminate stress, just support your nervous system.

What About Cardio?

Cardio’s still valuable, for your heart, mental health, and endurance. But long sessions of high-intensity cardio every day can sometimes backfire by increasing cortisol or leading to muscle loss if not balanced with fuel and recovery.

Instead, aim for a mix:

• Moderate-intensity cardio (like brisk walking or cycling) a few days a week

• Strength training to support muscle

• Restorative movement (like stretching, yoga, or walking) on off days

This balanced approach supports your metabolism and your overall wellbeing.

A Note on Weight, Body Image & Self-Compassion

Your body is not meant to stay the same forever. It’s evolving. Metabolism is one part of the story, but it’s not the full measure of your health or worth.

What matters most is how you feel: strong, energised, rested, nourished. That looks different for everyone.

If you’re feeling stuck, fatigued, or confused, it’s okay to ask for help. A GP, registered dietitian, or qualified fitness coach can help tailor advice to your personal history and goals.

Yes, your metabolism shifts as you get older, but you’re not at the mercy of it. With the right kind of nutrition, movement, and care, your 30s and beyond can be some of your strongest years yet.