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Ways to Boost Your Metabolism After Menopause

Ways to Boost Your Metabolism After Menopause

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Schellea

Boost Your Metabolism After Menopause

One of the ways the body changes during menopause is that the metabolism slows down. This can cause weight gain and other health problems.

The chemical processes in your body that turn food into energy are called metabolism. All body functions, from breathing to thinking and everything in between, depend on these processes. 

Your metabolic rate depends on your age, gender, and physical activity, which speeds up these processes.

My metabolism slowed in my 50s, making weight management harder. Despite the changes, I took a holistic approach and found a healthier balance, reminding myself that it is never too late to make positive changes to my life.

So, if you’ve noticed your clothes feeling a little tight these days, you should probably blame your slow metabolism rate. 

I think of metabolism as the engine that burns calories and keeps extra weight off.

With all I have learned, I would like to explain how the metabolism changes after menopause and why it is important to speed it up.

The Changes in Metabolism After Menopause

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Menopause changes hormones. Your metabolism may slow as estrogen levels drop. This means your body burns fewer calories at rest, which can lead to weight gain if you do not change your diet or activity level.

Muscle burns more calories than fat, so losing muscle as you age can slow your metabolism. It can make weight loss harder after menopause. Do not worry—understanding these changes is the first step to effectively managing them. 

So, why should you care about revving up your metabolism after menopause? 

Well, having a slow metabolism does not just make you gain weight. It can also make you tired, change your mood, and make you more likely to get diabetes or heart disease. Metabolic boosts improve energy, mood, and health.

A faster metabolism can also help you lose or maintain weight. This can make you feel more confident and comfortable in your body. It can also lower your risk of obesity-related diseases like arthritis and sleep apnea.

READ ALSO: Signs You Have a Hormonal Imbalance and How To Treat It

Ways to Boost Your Metabolism After Menopause

You do not need magic pills or drastic measures to boost your metabolism after menopause. There are many natural ways to increase metabolism. One of the most effective is exercise, especially strength training, which we will discuss later.

Eating well, staying hydrated, and getting enough sleep can also boost metabolism. These simple lifestyle changes can improve how you feel and function.

Exercise Regularly

Exercise is a good way to boost metabolism. Regular exercise can boost your metabolism and help you burn more calories. It can boost your energy and mood and help you maintain a healthy weight.

Strength training is especially good for speeding up your metabolism. This is because it helps you build muscle, and even when you are not moving, muscle burns more calories than fat. 

So, the more muscle you have, the faster your metabolism will be, even when you are at rest.

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Physical activity burns calories while you are working out and afterward, unlike dieting, which only reduces your calorie intake. You burn more calories per hour with a faster metabolism. Burning more calories per hour helps you lose weight

Add some movement to your daily routine. Did you know that walking fast enough to get out of breath for 30 minutes a day can reduce your risk of heart disease by more than a third? So, try doing some aerobics such as walking, rope jumping, dancing, hiking, swimming, etc. 

READ ALSO: The Best Exercise For Weight Loss Over 50

Eat Healthy Foods

Your metabolism depends a lot on what you eat. Eating a balanced diet with lots of fruits, vegetables, lean proteins, and whole grains can help keep your metabolism going. Some foods, like those that are high in fiber or protein, can even speed up your metabolism because they take more energy to digest.

If you eat enough protein, your metabolism can go up in more than one way. Protein increases metabolism by building muscle.

Protein digests, absorbs, and metabolizes more energy than fats and carbohydrates (thermic effect of food). It burns 20–30% of its calories. This is compared to carbs, which make up 5–15%, and fat, which makes up 0–5%.

This is not a high-protein, low-carb diet. Eat enough protein. Lean sources like fish, chicken, seafood, eggs, Greek yogurt, quinoa, and legumes should be 15–30 grams per meal.

Eat spicy foods to boost your metabolism. Hot peppers contain capsaicin, which may help burn more calories daily. Capsaicin can burn an extra 58 calories per day, according to research. Chili peppers like habanero, jalapeno, cayenne, and paprika contain capsaicin.

Green tea may boost metabolism by 3–4%, according to research. Catechins in green tea boost metabolism by using more energy.

Mushrooms help regulate your metabolism, so eat more of them. Mushrooms produce Vitamin D, which our metabolism needs, when exposed to sunlight. It supports immunity and bone health. Vitamin D deficiency causes metabolic issues in postmenopausal women.

For a healthy metabolism, it is also important to avoid crash diets. These diets can make your body go into starvation mode, where it slows down your metabolism to save energy. This can make it harder to lose weight and lead to not getting enough nutrients.

READ ALSO: 20 Foods to Eat (or Avoid) During Menopause 

Stay Hydrated

Another simple but effective way to speed up your metabolism is to drink enough water. Almost every process in your body requires water, so being dehydrated can slow down your metabolism. 

Plus, drinking water can make you feel full, which can help you eat less and stay at a healthy weight.

Try to drink at least eight glasses of water a day, or more if you are active or live in a hot place. And remember that all fluids, like tea, coffee, and soup, count toward your daily limit.

READ ALSO: Hydration: The Ultimate Anti-Aging Solution

Get Quality Sleep

When it comes to metabolism, people often forget about sleep, but they shouldn’t. If you do not get enough sleep, it can mess up your metabolism, which can lead to weight gain and other health problems. 

Similarly, when you are tired, you are more likely to eat badly and skip your workouts.

Aim for 7–9 hours of sleep every night. If you have trouble sleeping, you might want to change some things about your life.  Avoid caffeine and screens before bed, set a regular sleep schedule, and make a relaxing bedtime routine.

Leptin helps us feel full and regulates ghrelin, “the hunger hormone,” cortisol, and thyroid hormones. Lack of sleep lowers leptin levels, slowing metabolism and making us eat more.

Cortisol causes stress-induced fat storage. That is how chronic stress creates “stubborn fat” that our bodies hold onto even as we lose weight. 

Practicing stress-relief exercises such as yoga, deep breathing, meditation, and massage can reduce cortisol levels and prevent fat storage. 

READ ALSO: Ways To Deal With Menopause Weight Gain

Medical Treatments and Supplements to Boost Metabolism

If changing your lifestyle is not enough to speed up your metabolism, you can try medical treatments or supplements. Certain vitamins, minerals, enzymes, and herbs naturally support a healthy metabolism. 

Green tea, turmeric, cinnamon, chromium, alpha lipoic acid, vitamin B, L-carnitine, L-Tartrate, calcium, magnesium, and vitamin D are all good options. 

Hormone replacement therapy can also help get your hormones back in balance and speed up your metabolism. But it is not right for everyone and could have risks, so it is important to talk to your doctor about this choice.

There are also a lot of supplements that claim to speed up the metabolism in the market. Even though some supplements may work, you should do your research and talk to your doctor before starting a new supplement plan.

Closing Thoughts

After menopause, it can be challenging to boost your metabolism. However, you can keep your metabolism running smoothly by understanding your body’s changes and making a few simple lifestyle changes.

Keep in mind that there’s no one-size-fits-all solution, but eating well and exercising can greatly impact your weight and metabolism. 

After all, menopause is a time of change, and with change comes the chance to grow and learn more about yourself. 

Embrace this time in your life as a chance to take charge of your health and happiness.

Latest Video

Life Changing Morning exercises To Feel 10 Years Younger! Join me for Juicy Joints™—a life-changing head-to-toe morning routine flow created for perimenopause and menopausal women. We hydrate every joint to ease joint pain, sharpen balance and focus, calm stress, and finish with a smile that locks the habit into your brain’s reward circuits. 💜

Why this routine is truly life-changing
Morning mobility fights stiffness & boosts mood. Gentle motion first thing increases joint lubrication and reduces perceived pain in older adults 

Vision + vestibular drills steady balance. Eye-tracking exercises retrain the vestibulo-ocular reflex, which can weaken when middle-ear function changes during menopause 

Frozen-shoulder risk rises after 50. Regular scapular glides keep the shoulder capsule nourished, helping prevent adhesive capsulitis that’s linked to lower estrogen 

Thoracic mobility improves breath & posture. Corrective cat-cow and rib rotations reduce kyphosis and expand chest wall excursion, supporting deeper diaphragmatic breathing 

Slow diaphragmatic exhale calms the nervous system. Lengthened breathing stimulates the vagus nerve and can lower cortisol 

Hand-grip = brain health. Stronger grip is linked to better cognition and lower dementia risk 

Hip-to-toe drills refine balance. Intrinsic foot-muscle work and ankle proprioception training improve postural control and cut fall risk in adults 60 + 

Bouncing adds lymph flow & bone stimulus. Low-impact rebounding can aid lymphatic drainage and provide osteogenic loading for post-menopausal bone health 

A smile seals the deal. Pairing movement with positive emotion reinforces memory pathways and boosts adherence to healthy habits 

✅ How to use it
Do the full flow most mornings or pick 3-5 moves when time is tight.

Move in pain-free ranges—smaller is fine, consistency wins.

Support balance with a wall or chair as needed.

Pause if dizzy, blink, restart slower.

Finish with our Smile Tag—your brain loves a reward!

💌 Share your win
Post a quick selfie or reel, tag #JuicyJointsChallenge and invite a friend to pull a VitaliT Longevity Card with you. Social accountability is a proven brain booster—let’s age brilliantly together!

0:00 - Intro to Life Changing Morning Joint Routine for Women Over 50
0:09 - Eye Movement Exercises for Brain Health & Balance After 50
1:57 - Neck Mobility: Yes, No, Maybe Movements for Posture
3:54 - Shoulder Mobility & Stirring the Pot Exercise
7:00 - Spine Mobility: Standing Cat Cow for Better Posture
8:04 - Diaphragmatic Breathing for Stress Relief in Menopause
9:23 - Wrist & Finger Exercises for Arthritis Prevention
11:15 - Hip Circles for Joint Health & Brain Training
13:01 - Knee Mobility Exercises for Joint Health After 50
14:25 - Calf Pumps for Blood Flow & Energy Boost
15:13 - Ankle Circles for Balance & Fall Prevention
16:26 - Toe Stands & Heel Raises for Foot Strength & Balance
18:55 - Foot Massage Rotations for Healthy Aging
19:50 - Gentle Bouncing for Bone Health & Lymphatic Drainage
21:34 - Full Body Tapping for Circulation & Self-Appreciation
23:34 - Closing: Ready for Your Fabulous Day

…………………………………………………………………………………………….
✅KEEP GOING WITH THE  14 DAY LOSE BELLY FAT CHALLENGE  ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More:  https://store.fabulous50s.com/

🦋 SOCIALS 
Youtube:  Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram:   https://www.instagram.com/fabulous.50s/   
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: pr@fabulous50s.com 
Customer Support: support@fabulous50s.com
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….

DISCLAIMER: 

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk. 
#fabulous50s #10yearsyounger #jointpain

Life Changing Morning exercises To Feel 10 Years Younger! Join me for Juicy Joints™—a life-changing head-to-toe morning routine flow created for perimenopause and menopausal women. We hydrate every joint to ease joint pain, sharpen balance and focus, calm stress, and finish with a smile that locks the habit into your brain’s reward circuits. 💜

Why this routine is truly life-changing
Morning mobility fights stiffness & boosts mood. Gentle motion first thing increases joint lubrication and reduces perceived pain in older adults

Vision + vestibular drills steady balance. Eye-tracking exercises retrain the vestibulo-ocular reflex, which can weaken when middle-ear function changes during menopause

Frozen-shoulder risk rises after 50. Regular scapular glides keep the shoulder capsule nourished, helping prevent adhesive capsulitis that’s linked to lower estrogen

Thoracic mobility improves breath & posture. Corrective cat-cow and rib rotations reduce kyphosis and expand chest wall excursion, supporting deeper diaphragmatic breathing

Slow diaphragmatic exhale calms the nervous system. Lengthened breathing stimulates the vagus nerve and can lower cortisol

Hand-grip = brain health. Stronger grip is linked to better cognition and lower dementia risk

Hip-to-toe drills refine balance. Intrinsic foot-muscle work and ankle proprioception training improve postural control and cut fall risk in adults 60 +

Bouncing adds lymph flow & bone stimulus. Low-impact rebounding can aid lymphatic drainage and provide osteogenic loading for post-menopausal bone health

A smile seals the deal. Pairing movement with positive emotion reinforces memory pathways and boosts adherence to healthy habits

✅ How to use it
Do the full flow most mornings or pick 3-5 moves when time is tight.

Move in pain-free ranges—smaller is fine, consistency wins.

Support balance with a wall or chair as needed.

Pause if dizzy, blink, restart slower.

Finish with our Smile Tag—your brain loves a reward!

💌 Share your win
Post a quick selfie or reel, tag #JuicyJointsChallenge and invite a friend to pull a VitaliT Longevity Card with you. Social accountability is a proven brain booster—let’s age brilliantly together!

0:00 - Intro to Life Changing Morning Joint Routine for Women Over 50
0:09 - Eye Movement Exercises for Brain Health & Balance After 50
1:57 - Neck Mobility: Yes, No, Maybe Movements for Posture
3:54 - Shoulder Mobility & Stirring the Pot Exercise
7:00 - Spine Mobility: Standing Cat Cow for Better Posture
8:04 - Diaphragmatic Breathing for Stress Relief in Menopause
9:23 - Wrist & Finger Exercises for Arthritis Prevention
11:15 - Hip Circles for Joint Health & Brain Training
13:01 - Knee Mobility Exercises for Joint Health After 50
14:25 - Calf Pumps for Blood Flow & Energy Boost
15:13 - Ankle Circles for Balance & Fall Prevention
16:26 - Toe Stands & Heel Raises for Foot Strength & Balance
18:55 - Foot Massage Rotations for Healthy Aging
19:50 - Gentle Bouncing for Bone Health & Lymphatic Drainage
21:34 - Full Body Tapping for Circulation & Self-Appreciation
23:34 - Closing: Ready for Your Fabulous Day

…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/

🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….

DISCLAIMER:

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #10yearsyounger #jointpain

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLm83SENqbWYwZHdr
fabulous50s 2.1M

*Life Changing* Morning Joint Routine To Feel 10 Years Younger!

fabulous50s 21 hours ago

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

wellness expertise Schellea Fowler

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you…Fabulous women over 50! With love and appreciation, thank you.

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