Aging, Metabolism & Wellness: 

If you're a woman over 35, you've probably noticed something...

your metabolism just isn’t what it used to be. And honestly, it’s not your fault. Your body is changing, and diet culture has fed us the lie that slowing metabolism means giving up or struggling forever. But that’s just more BS.

At Unfiltered Wellness, we’re about ditching the myths and embracing real, personalized strategies that support your body where it’s at. Aging doesn’t have to mean feeling sluggish, stuck, or frustrated with your body. Let’s dive into why metabolism changes and how you can reclaim your wellness without falling for the same old traps.

What Happens to Your Metabolism as You Age?

1. Muscle Mass Starts to Drop
After 35, you naturally lose about 1-2% of muscle mass each year. Muscle burns more calories than fat, so with less muscle, your metabolism slows down. But don’t freak out! This isn’t the end of the world—it just means you need to prioritize building muscle through strength training to keep things firing.

2. Hormones Throw a Fit
Hormonal changes, particularly as you approach perimenopause and menopause, have a huge impact on your metabolism. Estrogen drops, cortisol increases (hello, stress!), and insulin resistance can become more of an issue. All of this means fat storage, especially around the belly, becomes easier. But let’s be clear—these shifts aren’t a sentence to weight gain. They’re an invitation to shift how you approach your wellness.

3. Slower Organ Function
As we age, organs like the liver and kidneys may not process food and burn fat as efficiently. But the truth is, this doesn’t mean you’re doomed. It just means you need to work smarter with your nutrition and lifestyle.

4. Life Gets Busy—And Stress is Real
With family, work, and everything in between, stress levels are through the roof. Stress leads to cortisol, which means your body is storing fat. But stress doesn’t have to win. It’s all about how you manage it.

Why Does It Matter?

As metabolism slows, weight gain can feel inevitable, and it becomes harder to lose fat. But it doesn’t just stop there:

• You may feel low energy and struggle to get through the day.

• Hormonal imbalances can affect sleep, digestion, and overall mood.

• Increased stress and poor recovery can lead to inflammation and overall feeling “stuck.”

But guess what? None of this is a dead-end. It’s just time for a new approach—one that works with your body, not against it.

How to Keep Your Metabolism Thriving After 35

Here’s the unfiltered truth: you can absolutely keep your metabolism firing as you age. It’s not about battling against your body, it’s about working with it.

1. Lift Weights & Build Muscle
Strength training is non-negotiable. It’s the secret weapon to rev up your metabolism. Start lifting weights, using resistance bands, or doing bodyweight exercises—whatever works for you. Building muscle helps maintain your metabolic rate and reduces the risk of osteoporosis.

2. Fuel Your Body with Protein
Protein is key to muscle maintenance and fat loss. Make sure you’re getting a solid dose of protein at every meal to support muscle growth and keep hunger at bay.

3. Manage Stress—It’s Not Just About Relaxation
Stress is a metabolism killer. Try managing it with strategies that work for your life: daily walks, meditation, journaling, or simply setting boundaries. Stress management isn’t a luxury, it’s a necessity.

4. Prioritize Sleep
Sleep is where your body regenerates, and it’s essential for hormone regulation and metabolism. Aim for 7-9 hours of sleep every night, and work on creating a consistent sleep schedule.

5. Move Your Body Daily
It’s not about an hour at the gym every day—it’s about moving consistently. Whether it’s walking, dancing, yoga, or a quick at-home workout, find movement that feels good and makes you feel strong.

6. Stay Hydrated
Water isn’t just a nice-to-have; it’s essential for keeping your metabolism working properly. Drink enough throughout the day, aiming for at least half of your body weight in ounces.

The Unfiltered Truth

Aging doesn’t have to mean slowing down. The key to boosting your metabolism and thriving at any age is to stop following the same old “diet” advice. Instead, embrace a lifestyle that supports your unique body through strength, nutrition, stress management, and the right mindset.

You’ve got the power to make this work for you—no matter your age. It’s time to break free from the BS, and build a wellness routine that works for you.

Ready to take control of your metabolism and wellness journey? Let’s do this, together.