Slow Metabolism? Strategies For Women To Lose Weight & Be Healthy As They Age

Metabolism is a complex and dynamic system, especially for women navigating the changes that come with aging. Understanding how our bodies regulate energy, hunger, and fat storage can empower us to make better health choices without relying on sheer willpower or outdated calorie-counting models. In this article, I’ll share insights and strategies inspired by the work of Dr. Lara Briden, an expert in women’s metabolic health, who delves deeply into why metabolism slows down and how women can reclaim vitality through natural, science-backed approaches.

Why Energy Balance Is Not Under Conscious Control

Many people believe that weight loss is simply a matter of "calories in versus calories out," controlled by willpower. However, this perspective overlooks the intricate biological systems that govern hunger and energy expenditure.

Dr. Briden explains that our body’s regulatory mechanisms, particularly in the brain, adjust hunger and energy use unconsciously. When the brain senses that energy availability is sufficient and there's no immediate threat, it naturally reduces hunger and increases energy expenditure through various compensatory mechanisms. This means that feeling hungry all the time is not a normal state to endure with willpower; rather, it's a biological signal that something is off.

Exercise, for example, doesn’t always lead to the expected calorie burn because the body compensates by dialing down energy expenditure elsewhere to conserve energy. This contradicts the simplistic idea that more exercise straightforwardly equals more calories burned.

Therefore, a more effective strategy is to work with the body’s natural regulatory system by creating conditions that signal safety and sufficient energy. This approach reduces hunger naturally and promotes a healthier metabolism.

The Impact of Ultra-Processed Foods on Metabolism

One of the biggest challenges to metabolic health today is the prevalence of ultra-processed foods. These foods, designed by a $400 billion industry, are engineered to be hyper-palatable and addictive, encouraging overeating and disrupting normal metabolic signaling.

Dr. Briden highlights several key factors in ultra-processed foods that harm metabolism:

• Vegetable oils high in omega-6 fatty acids:

  These have dramatically increased in consumption over the last 50-70 years and are linked to inflammation and metabolic dysfunction.

• Acellular carbohydrates:

  Refined carbs that do not signal satiety hormones properly, confusing the brain’s hunger regulation.

• Gut microbiome disruption:

  Many additives like emulsifiers and environmental toxins (obesogens) in processed foods promote bacterial overgrowth and intestinal permeability, further impairing metabolic health.

• High fructose corn syrup and sugars:

  These are metabolized differently and contribute to insulin resistance and fat accumulation.

• Nonnutritive sweeteners and antibiotics:

  These further disrupt gut health and metabolic balance.

Because these foods are everywhere—in convenience stores, restaurants, and even airplane meals—they create a “food environment” that makes unhealthy eating the default. This environment not only promotes weight gain but also has epigenetic effects, meaning the metabolic damage can be passed on to future generations, increasing their risk for obesity and insulin resistance.

The Role of Hormones in Hunger and Satiety

Understanding the hormones that regulate hunger and metabolism is crucial for women who want to improve their metabolic health. These hormones act as messengers between the gut, fat tissue, and brain, helping to calibrate how hungry we feel and how much energy we burn.

Key Hormones to Know

• GLP-1 (Glucagon-like peptide-1):

  A gut hormone that signals fullness and is the target of some new weight loss medications.

• Insulin and Glucagon:

  Insulin is generally a satiety hormone, but in insulin resistance, its effectiveness is diminished, leading to poor regulation of glucagon, which promotes hunger.

• Leptin and Adiponectin:

  These fat-derived hormones communicate with the brain. Leptin mainly signals satiety, while adiponectin improves insulin sensitivity and has anti-inflammatory effects.

Adiponectin is especially interesting because it has an inverse relationship with body fat—higher adiponectin levels are associated with better metabolic health. Maintaining sensitivity to these hormones, particularly by reducing insulin resistance, is key to improving metabolism.

The Power of Muscle for Metabolic Health

Muscle is often overlooked but is one of the most important organs for metabolic health. It plays a critical role in insulin sensitivity and energy expenditure. Women have unique advantages in muscle composition, such as a higher proportion of slow-twitch fibers and more fat-burning capacity during reproductive years.

However, muscle mass tends to decline with age, especially around menopause, due to lower estrogen levels, which are anabolic (muscle-building). This loss of muscle, called sarcopenia, increases the risk of frailty, falls, and metabolic dysfunction.

To combat this, women should prioritize:

• Resistance training or weight lifting (or alternatives like yoga and bodyweight exercises)

• Adequate protein intake

• Considering hormone replacement therapy (HRT) when appropriate, as estrogen supports muscle maintenance

Even small amounts of daily activity, like walking or yoga, can help maintain muscle and metabolic health, especially for those starting from a sedentary lifestyle. The key is consistency and finding what works best individually.

Understanding Different Types of Body Fat

Not all fat is created equal. There are two main types of fat relevant to metabolic health:

• Visceral fat:

  Located deep inside the abdomen around organs, this fat is metabolically active and pro-inflammatory. Enlarged visceral fat (hypertrophy) disrupts hormone signaling and promotes insulin resistance.

• Subcutaneous fat:

  The fat beneath the skin, including the hips and thighs. This fat is generally anti-inflammatory and may even provide protective effects.

Visceral fat is the “dangerous” fat linked to fatty liver, insulin resistance, and cardiovascular risks. It’s often measured indirectly through waist circumference, with a waist above 35 inches in women or 45 inches in men indicating higher risk.

Interestingly, having more subcutaneous fat, especially around the hips and bum, can mitigate some of the negative effects of visceral fat. This explains why some women with “curvy” bodies may still have good metabolic health despite carrying extra fat.

Diagnosing Metabolic Dysfunction: Key Markers to Watch

To assess metabolic health beyond the scale, several blood markers and measurements are useful:

• Triglycerides:

  Ideally below 75 mg/dL for optimal health; elevated levels (>150 mg/dL) often indicate insulin resistance.

• HDL cholesterol:

  Low HDL is a warning sign when combined with high triglycerides.

• ALT (Alanine Aminotransferase):

  A liver enzyme that, when elevated (above 19 IU/L), suggests fatty liver and metabolic dysfunction.

• Waist circumference:

  As mentioned, a practical and inexpensive measure of visceral fat.

• Fasting glucose and insulin:

  Fasting glucose should ideally be between 70-85 mg/dL, and fasting insulin can indicate insulin resistance, though it’s less reliable due to sample handling and natural fluctuations.

These markers often improve with lifestyle changes such as building muscle, reducing inflammation, repairing gut health, and avoiding ultra-processed foods—even before significant weight loss occurs.

Supporting Metabolism Through Lifestyle and Supplements

Several lifestyle strategies and supplements can support metabolic repair:

1. Prioritize Whole Foods and Avoid Ultra-Processed Foods

Cooking at home and focusing on nutrient-dense, minimally processed foods can reduce exposure to harmful additives, excess sugars, and unhealthy fats.

2. Build and Maintain Muscle

Incorporate resistance training or other muscle-strengthening activities regularly to improve insulin sensitivity and metabolic rate.

3. Support Circadian Rhythm

Aligning eating and activity patterns with natural light-dark cycles helps regulate metabolism. Getting morning sunlight, eating protein early in the day, and following a consistent eating schedule can entrain body clocks.

4. Address Gut Health

Fixing issues like bacterial overgrowth and intestinal permeability can improve metabolic function. This may involve dietary changes, probiotics, or working with a healthcare provider.

5. Consider Key Supplements

• Magnesium:

  Supports mitochondrial health and metabolic processes.

• Taurine:

  Works synergistically with magnesium for cellular energy.

• Choline:

  Supports liver function and fat metabolism; often deficient in modern diets due to reduced organ meat consumption.

• Inositol:

  Supports insulin sensitivity and metabolic regulation.

• Glycine:

  An amino acid important for collagen and calming the nervous system.

6. Hormone Replacement Therapy (HRT)

For many women, especially during and after menopause, HRT can be a powerful tool to maintain muscle mass, improve sleep quality, and support metabolic health. It’s a personal decision best made with a healthcare provider.

The Nervous System and Metabolic Health

Chronic stress and adverse childhood experiences (ACEs) can profoundly affect metabolic health through nervous system dysregulation. A hyperactive fight-or-flight response can disrupt hormone balance and promote metabolic dysfunction.

Recognizing and addressing the impact of stress, trauma, and nervous system calibration is essential. Techniques such as yoga, breathwork, energy healing (like Reiki), and connection with nature can help soothe the autonomic nervous system and improve metabolic outcomes.

Dr. Briden emphasizes that understanding the nervous system’s role is key to breaking cycles of metabolic dysfunction and improving overall health.

For more information, view this youtube video: