I hear this at least a few times per week.

Especially from people in their 40's, 50's, and 60's.

People (understandably) think their metabolism shits the bed when they get older, because that myth has been parroted for decades.

But that's all it is: a myth.

This is where people typically grab their pitchforks and point out my age—29—but I kindly ask that you don't shoot the messenger. Nothing I say here is a hot take or an opinion.

There's a massive body of research that shows our metabolism doesn't actually take a nosedive after our 20's.

Here's why it FEELS like it does:

1. We've all heard this myth for DECADES and internalized it as truth
2. Most people are progressively less active over time (picture how you used to run around in your teens and 20's compared to now)
3. Most people don't consistently OR properly strength train—resulting in a gradual loss of muscle
4. Most people severely underestimate their typical calorie intake. Which isn't necessarily your fault. We just live in a world where it's a breeze to crack 1,000 calories before dinner is even served

This is a hell of a recipe for a slow, steady weight gain year after year.

But again: your age isn't to blame.

(Or whatever people in grocery stores are screaming about on social media.)

Even better news is that there are three very simple things you can do to "boost" your metabolism rate, and lose weight much more easily:

1. Walk more. A lot more. This makes a bigger reference than any "HIIT" workout ever will. My recommendation is to figure out your current daily average, and add 500 to it every week until you're at 7,000-8,000+. Probably more if you're a smaller woman
2. Train to build muscle. I may ruffle some feathers here, but this is damn hard—to put it gently—in group exercise settings. A much, much better approach is getting on a well-structured program, only leaving 1-2 reps in the tank on most sets, tracking those results, and trying to beat them over time
3. Eating plenty of protein. For most people, this is about .8 grams per pound of bodyweight. And no, this doesn't have to be as hard as you're making it. You just can't keep winging the week with an empty fridge and nothing planned in MFP and expect things to change

Other underrated focal points:

• Getting the best sleep you possibly can
• Making a legitimate effort to manage your stress
• NOT dieting—or trying to diet—24/7

That's why I have all my clients diet in phases, with structured diet breaks, maintenance phases, and an exit strategy.

That's also why "metabolism" ceases to be an issue for my clients in their 40's, 50's, 60's, and beyond.

Don't believe me?

Still think I'm a blissfully ignorant 20-something?

When was the last time you nailed the above list for 4-6 weeks—nevermind 4-6 months or years?

I crack this whip not to sound like an ass.

But because I hate to see people throw in the towel because they feel like there's no hope.

I promise there is.

Sam

P.S. If this information isn't foreign to you, but you're struggling to execute: it may be time for a heavy dose of support and accountability. Rarely do my clients not know "what to do on their own." It's the near-daily pushes to follow through that make a world of difference.