What the Heck Is Metabolism Anyway?... And Why It Matters for Plant-Strong Women Over 50

Let’s Talk About the M-Word, Shall We?

We throw around the word “metabolism” like we know her. “Oh, my metabolism just isn’t what it used to be.” “Must be nice to have a fast metabolism.” “She can eat anything — her metabolism is crazy.”

But here’s the deal: most of us don’t actually know what metabolism is, and worse — we’ve been led to believe it’s something that just slows to a crawl once we hit midlife.

If you're a plant-based or vegan woman over 50 dealing with stubborn fat, low energy, or that “blah” feeling in your body, it’s time to clear the confusion. Because your metabolism isn’t broken — it’s just misunderstood.

Let’s break it down.

What Is Metabolism, Really?

Metabolism is how your body converts food into energy. It’s not just about “burning calories” — it’s the engine that keeps everything running, from your brain and digestion to your hormones and muscle repair.

If you’ve ever felt like “nothing works anymore,” chances are your metabolism has been quietly adapting to stress, under-eating, poor sleep, and muscle loss — especially in perimenopause and post menopause.

Metabolism 101:

Your total metabolism is made up of three parts:

1. Basal Metabolic Rate (BMR) Energy your body uses at rest to stay alive — breathing, brain function, cell repair. This makes up about 60–75% of your daily burn.

2. Thermic Effect of Food (TEF) The energy used to digest and absorb food. Yes, eating actually burns calories — especially protein.

3. Physical Activity Includes workouts, walking, and even the energy you burn fidgeting or doing chores.

👉 In short: metabolism is everything your body does to stay alive and keep moving. And it’s far more flexible than we’ve been taught.

Why It Feels “Slower” in Midlife (Spoiler: It’s Not Just Your Age)

Let’s set the record straight: Aging alone doesn’t crash your metabolism.

What’s actually going on:

• Muscle mass naturally declines after 30 (called sarcopenia), and that affects BMR

• Hormones shift during menopause — estrogen, insulin, and cortisol all play roles in how we store and burn fat

• Lifestyle changes (less movement, less resistance training, stress, poor sleep) create the perfect storm

• Diet culture taught us to eat less, move more — but under-eating backfires, especially for  women in menopause and beyond.

Your body adapts to what you give it. Low food + low muscle + high stress = metabolic slowdown.

But here’s the magic: you can rev it up again — naturally. Let’s get into how.

5 Ways to Fire Up Your Metabolism: Over 50 Edition

Here’s what works without extremes, without obsession, and with actual science.

1. Eat Enough — Especially Plant Protein

You cannot starve your way to a healthy metabolism. Not at 25, and definitely not at 50 and beyond.

Many plant-based and vegan women over 50 are unintentionally under-eating — especially protein, which plays a critical role in muscle retention and fat metabolism. (side note, after working with hundreds of women most are undereating protein, this isn't just vegans).

🎯 Fix it with:

• Protein in every meal: Tofu, tempeh, lentils, seitan, vegan protein powders

• Balancing macros: Aim for a balance of protein, fiber-rich carbs, and healthy fats

• No skipping meals: It doesn’t help your metabolism. It confuses it.

👉 Want exact numbers? I’ve got you covered in my free guide below. 👇

2. Build Muscle — Your Midlife Metabolic Superpower

Muscle is metabolically active, meaning it burns calories 24/7 — even when you’re chilling on the couch.

Here’s the truth: your metabolism doesn’t slow because you age — it slows because you lose muscle.

🎯 Fix it with:

• Strength training 2–4x per week (no, you won’t bulk — you’ll thrive)

• Use progressive overload: Add reps, weight, or difficulty over time

• Support with enough protein and recovery

Muscle = strength, tone, bone protection, fat-burning, longevity.

3. Balance Blood Sugar to Avoid the “Crash & Crave” Cycle

Blood sugar rollercoasters affect energy, cravings, sleep, and yes — fat storage and metabolic function.

Especially during and after menopause, insulin sensitivity can shift.

🎯 Fix it with:

• Meals that include protein + fiber + fat

• Avoiding refined sugars and processed foods when possible

• Eating consistently (no skipping breakfast!)

This isn’t about being perfect. It’s about being steady.

4. Move Your Body — Without Overdoing It

Long cardio sessions? Optional. Daily movement + strength training? Non-negotiable.

🎯 Fix it with:

• Walking daily — even 20–30 minutes makes a difference

• NEAT (non-exercise activity thermogenesis): All movement counts! Housework, dancing, stairs — yes please

• Workouts that build, not break you (hint: inside Total Body Thrive)

Forget punishing workouts. Your metabolism responds to consistency + recovery.

5. Sleep More. Stress Less. Period.

Stress and sleep are often the missing links for women trying to lose fat in midlife.

Chronically high cortisol = increased fat storage (especially belly fat) + slowed metabolism + cravings.

🎯 Fix it with:

• 7–9 hours of sleep

• Magnesium, stretching, or wind-down rituals before bed

• Nervous system care: breath work, painting, walks, boundaries, joy

Rest is not lazy. It’s required.

Why Metabolism Matters for Women Over 50

This is about way more than just losing fat.

A thriving metabolism supports:

• Energy and motivation

• Fat loss without obsession

• Mental clarity and mood

• Strength, mobility, independence

• Long-term hormone health and longevity

Looking lean is great. Feeling powerful, clear, and alive? That’s the goal.

Want to Know Exactly How to Eat for Fat Loss Over 50?

Grab your FREE guide:🔗 Macros Made Simple — The Plant-Based Woman’s Guide to Fat Loss After 50

In this guide, I’ll show you:

• How much protein you really need on a plant-based diet

• What macros are and why they matter

• The real way to eat for fat loss, energy, and longevity.

👉 Click here to get it now

Ready to Rebuild Your Metabolism and Your Confidence?

Total Body Thrive is my signature program for plant forward and vegan women over 50 who are DONE dieting and ready to:

💪 Reclaim their strength and energy

🌿 Learn how to fuel their body without restriction

🧠 Get results that last through menopause and beyond

Inside, you’ll get:

• Weekly workouts designed for plant-strong women 50+

• Personalized nutrition strategies

• One-on-one Coaching and the confidence that comes with feeling strong in your body again

No more second-guessing. This is your roadmap.👉 Join Total Body Thrive here

Final Word: Your Metabolism Isn’t Broken. It’s Waiting.

You’ve been told it’s just age. You’ve been told it’s genetics. Maybe you've even blamed yourself.

But here’s the truth: your metabolism responds to what you give it.

Give it muscle. Give it nourishment. Give it consistency. And it will show up for you — now and for decades to come.

Let’s thrive, not just survive.

Xo,

~Nancy