It’s true - your metabolism naturally changes as you age. While things may have felt effortless in your 20s or even early 30s, many people start to notice shifts in energy, weight, and overall health as they move into their 40s and beyond. But here’s the good news: it doesn’t have to be that way.

With just a few key changes, you can support your metabolism, feel energized, and take control of your health again. Here are five foundational habits that can help you improve your metabolism and feel your best:

1. Eat ENOUGH Protein Daily (and With Every Meal)

Protein is the building block of muscle and plays a key role in metabolism. Many people, especially women, are under-eating protein without even realizing it. Your individual needs will depend on your body, activity level, and goals - but the bottom line is this: you need enough protein every single day, and ideally with every meal, to support metabolic health and prevent muscle loss.

2. Eat Over Your Personal BMR

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest just to keep you alive - breathing, digesting, regulating hormones, and more. Eating below this number can backfire, slowing down your metabolism over time. To keep your metabolism strong, fuel your body above your BMR, not below it.

3. Follow the Right Macro Split for Your Goals

Not all calorie breakdowns are created equal. The ratio of protein, carbohydrates, and fats (your “macros”) can make a significant difference in how your body responds to food. Whether you’re aiming for fat loss, muscle gain, or maintenance, choosing the right macro balance for your specific needs is essential.

4. Eat a Wide Variety of Nutrients

Diversity in your diet helps ensure you’re getting the full spectrum of vitamins, minerals, and antioxidants your body needs. This not only supports your metabolism but also helps curb cravings and emotional eating. Willpower alone won’t carry you - you need to be nourished!

5. Stop Restricting the Foods You Love

Skipping meals or cutting out all your favorite foods may feel like a quick fix, but it often leads to burnout, rebound weight gain, and a sluggish metabolism. True metabolic health comes from consistency, not restriction.

Improving your metabolism isn’t about extreme diets or endless cardio - it’s about fueling your body with the right balance of nutrients, eating enough, and letting go of the restriction mindset. These five simple shifts can make a powerful difference in how you feel, move, and thrive in your 30s, 40s, and beyond. Start with one change at a time, stay consistent, and trust that your body is capable of working with you, not against you.