If you’re eating well, moving your body, and doing “all the right things”, yet noticing weight fluctuations, lower energy, or changes in appetite after 35, you’re not imagining it. 

For many women, changes to your body composition during this phase of life isn’t about discipline or willpower. It’s about biology. 

Understanding why your metabolism changes - and how to support it gently and effectively - can be the key to feeling strong, energised, and at home in your body again. 

What Does “Metabolism” Really Mean? 

Your metabolism is far more than how quickly you burn calories. 

It’s a complex system influenced by: 

After 35, several of these systems begin to shift - especially for women. 

Why Metabolism Changes After 35 

1. Hormonal Shifts Begin Earlier Than You Think 

Even before perimenopause, subtle changes in oestrogen and progesterone can impact: 

These changes can make weight fluctuations in midlife more likely, even without eating more. 

2. Muscle Mass Declines Without Targeted Support 

From our 30s onward, we naturally lose muscle mass if it’s not actively maintained. 

Why this matters: 

Without adequate protein intake, metabolism can slow significantly over time. 

3. Blood Sugar Becomes More Sensitive 

After 35, many women notice energy crashes, increased cravings and feeling hungry soon after meals. This is often linked to blood sugar dysregulation, which plays a major role in weight fluctuations and metabolic health. 

4. Stress Has a Bigger Impact Than Before 

Chronic stress raises cortisol, which can: 

Midlife often brings career pressure, family demands, and mental load, which can contribute to increased feelings of stress, in turn affecting our metabolism. 

Why These Changes Are Not a Personal Failure 

Let’s be clear: Changes in weight and body composition after 35 is not a moral issue. Your body isn’t “broken” - it’s adapting. 

The solution isn’t eating less or exercising harder. It’s supporting your metabolism more intelligently. 

How to Support Your Metabolism Naturally After 35 

1. Prioritise High-Quality Protein (Every Day) 

Protein is foundational for: 

If you need extra support in meeting your protein needs, try the Healthy Chef range of protein blends, including Pure Native WPI, Organic Pea Protein, Body Shaping Shake and Protein Waters. Our entire protein range has been designed to be clean and wholefood-based, completely free from refined sugars, gluten, fillers and other nasties, as well as specially formulated to be easy on digestion and absorption.  

Here are some simple ways to include more protein in your diet:  

2. Support Appetite & Satiety, Not Restriction 

As our metabolism changes, appetite signals can become less predictable. 

Instead of fighting hunger, focus on fuelling your body with balanced meals including protein, fibre, and healthy fats, supporting satiety hormones naturally and eating consistent meals throughout the day. 

The Healthy Chef Body Shaping Shake can be a supportive option for women seeking on-the-go meal options that are nutrient dense, without restriction. Providing up to 24g of protein per serve and 25% the RDI for vitamins + minerals, Body Shaping Shake provides a convenient way to support your body composition and health goals alongside wholefood meals.  

We understand how busy life can get, which is why we designed Body Shaping Shake to come in 14 on-the-go sachets, perfect to throw in your handbag or take with you while travelling for added convenience.  

3. Stabilise Blood Sugar for Metabolic Balance 

Balanced blood sugar can help reduce cravings, improve energy, support metabolic signalling and encourage fat utilisation rather than storage. 

Helpful strategies to support balanced blood sugar levels include:  

4. Move for Strength, Not Punishment 

Excessive cardio can sometimes backfire in midlife by increasing stress hormones. 

Instead, focus on:  

Muscle preservation is one of the most powerful ways to support metabolism after 35. 

5. Reduce Stress to Support Hormonal Health 

Stress management is metabolic support. 

Simple practices like, prioritising 8 hours of sleep every night, gentle evening routines, breathwork or stretching and reducing under-eating, can all have a profound impact on weight management and energy levels. 

A New Way to Think About Metabolism After 35 

Metabolic health in midlife isn’t about shrinking your body. 

It’s about prioritising your strength, energy levels, hormonal harmony and nutrition.  

At Healthy Chef, we believe health comes first - and when you support your body with the right nutrition, it responds. 

Our protein blends and wider supplement range are designed to work with your physiology, supporting lean muscle, satiety, and metabolic balance in a way that feels sustainable and kind. 

Final Thoughts

If you’re experiencing weight fluctuations after 35, it’s not because you’ve failed, it’s because your body is changing. By shifting the focus from restriction to metabolic support, you can: 

This chapter isn’t about fighting your biology, it’s about understanding it. And when you nourish wisely, your metabolism can thrive at every stage of life. 

If you’re interested in natural, alternative support for your metabolic health, sign up below to be the first to hear about our newest product release, coming soon: