Is Your Metabolism Tired AF? Here’s How to Tell—and What to Do About It

Let’s talk about something that’s not getting enough attention: your metabolism.

Did you know that nearly 45% of women over 40 are eating fewer than 1,500 calories a day… and still feel like the scale is punking them?

If that sounds like you, I need you to hear this:

You’re not broken.
Your metabolism is just tired AF.

Why Your Results Have Ghosted You

You’ve been doing “everything right”—eating clean, working out when you can, tracking your food. But you’re still bloated, burned out, and the scale won’t budge. It’s like your body gave you the finger, right?

Been there.

I spent years living out of a frickin’ Ziploc bag, weighing everything, chasing perfection. I ain’t going back. And neither should you.

The Muscle Loss No One Talks About

Here’s the truth:
After age 35, we start to lose 3–5% of our muscle mass every decade. Muscle is what gives your metabolism its oomph. It’s your built-in calorie burner. So when muscle decreases, so does your metabolic flexibility.

And if you’re not actively strength training? That wiggle room you once had with food and wine? Gone.

You can’t out-diet a tired, under-muscled body.
You can’t cardio your way out of a broken system.
And you definitely can’t keep pretending that less food and more stress is a long-term solution.

The Hormone Shift Hits Hard

Muscle doesn’t come on as easily after 40. Hormones start shifting. Progesterone drops. Stress tolerance tanks. And suddenly, the things you used to brush off now have you ready to flip a table.

Sound familiar?

You’re not crazy. You’re not dramatic.
You’re just in a different season—and your body is asking for a new approach.

Stress: The Silent Saboteur

Let’s go deeper.

Your metabolism isn’t just reacting to food and workouts—it’s responding to everything:

• Stress

• Sleep (or lack thereof)

• Your inner critic

• Your all-or-nothing mindset

Your body perceives all that as stress. And when stress goes up, your body hits the brakes—slowing digestion, cravings skyrocket, and your ability to burn fat nosedives.

This is what I call low battery mode.

Think of your metabolism like an iPhone. When it hits 20%, it dims the screen, slows apps, and conserves energy. Your body does the same. It shuts down non-essentials (like hormone production and digestion) to survive.

Your metabolism isn’t fighting you—it’s trying to protect you.

So How Do You Know If Your Metabolism Is Tired?

Here are the signs:

• You’ve been in a calorie deficit since 2007

• The scale goes up, down, and sideways—but never consistently down

• You’re exhausted, even after a full night of sleep

• Cravings are wild, energy is spotty, and hunger feels unpredictable

• You obsess over every gram of protein or step you didn’t hit

If that’s you, it’s time to stop with the food guilt and start with a rebuild.

You Might Also Be in a Holding Pattern…

Not everyone is totally tanked. Maybe you’re seeing some wins—your energy is decent, your weight is stable—but you’re still spinning your wheels with hunger, cravings, and inconsistency.

That’s a sign your metabolism is waving a yellow flag—not red—but still needs attention.

Or Maybe You’re on the Right Track

If you’ve got:

• Consistent energy

• Strong digestion

• Steady weight fluctuations (within 1–2 lbs)

• Resilience with food and workouts (i.e., no guilt over a slice of cake)

…then celebrate! You’re building metabolic flexibility. Keep going!

Your Body Isn’t Broken—It’s Burned Out

Let’s be clear. This isn’t about being perfect. It’s about recognizing that your metabolism needs support, not punishment.

Here’s what actually moves the needle:

• Eating enough to fuel your body and recovery

• Smart strength training

• Sleep as a non-negotiable

• Managing stress like your results depend on it—because they do

If you’ve been living in food jail, working out like it’s your penance, and still not getting anywhere, it’s time for a metabolism reset.

Want to Know Where You Stand?

I created a quick quiz to help you find out if your metabolism is:

• Tired AF

• In a holding pattern

• Or totally on track

Drop a comment with the word RESET and I’ll send it to you.

No more spinning.
No more guessing.
Just clarity on what your next step should be.

Let’s stop chasing smaller and start chasing stronger, healthier, more energized.

You with me?

Links:

Facebook group

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website:  http://www.kimbarnesjefferson.com