Metabolism Makeover: Why Your Metabolism Slows After 40 (and How to Revive It)

17. Neglecting NEAT (Non-Exercise Activity Thermogenesis)

People walking in office. Photo Credit: Envato @bialasiewicz

Even if you exercise regularly, your metabolism may still suffer if you spend most of the day sitting. NEAT—small, unconscious movements like fidgeting, pacing, standing, or walking to grab water—accounts for a surprising portion of daily energy expenditure. After 40, when metabolic efficiency naturally dips, increasing NEAT can make a big difference. Take the stairs, do light stretches while watching TV, or walk while on phone calls. These micro-movements can collectively boost calorie burn and improve insulin sensitivity, subtly but significantly supporting metabolic health throughout the day.

18. Decline in Mitochondrial Efficiency

Various green leafy vegetables. Photo Credit: Envato @Queenmoonlite35

Your mitochondria—tiny energy powerhouses inside cells—become less efficient as you age, producing less energy and more oxidative stress. This slowdown impacts metabolism at a cellular level, reducing your body's ability to burn fuel efficiently. Foods rich in antioxidants (like berries, dark leafy greens, and green tea) help combat oxidative stress and support mitochondrial function. Regular exercise, especially interval training, has also been shown to stimulate mitochondrial biogenesis. Supporting your mitochondria isn’t just about energy—it’s about fueling a metabolism that works with you, not against you, in your 40s and beyond.

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