Metabolism is simply how efficiently your body turns food into energy. After 35, that efficiency depends almost entirely on muscle mass, blood sugar control, and sleep.
Build muscle on purpose
Every pound of muscle you carry burns more calories at rest than fat does. Two to three strength sessions a week, focused on compound movements, will do more for your metabolism than any cardio class.
Eat for stable blood sugar
Start every meal with protein. Pair carbs with fat and fiber. Stop grazing all day. A steady blood sugar curve keeps insulin low, which keeps fat-burning on.
Sleep is metabolic medicine
One night of poor sleep raises cortisol, drops insulin sensitivity, and increases hunger hormones the next day. Seven to eight hours is not a luxury — it is part of the protocol.
Ready to put this to work?
Explore Donna's programs designed specifically for women over 35 who are done guessing.