Is Your Metabolism Really Slowing Down? What Midlife Adults in Glen Rock Should Know

Most of us have heard it:
“Once you hit your 40s, your metabolism slows way down.”

It’s a discouraging belief — especially if you’re noticing weight creeping up, your energy dipping, or your body feeling different than it used to. But here’s the surprising truth:

Research now shows that the metabolism you had in your 20s is largely the same metabolism you have throughout your 40s and 50s.

That might feel like relief… or a wake-up call.

At Lisa Johnson Pelvic & Orthopedic Physical Therapy in Glen Rock, NJ, we help patients understand what’s actually happening in their bodies — and how small, strategic changes can help you feel strong, maintain a healthy weight, and stay active through every decade of life.

What Your Metabolism Actually Does

Your metabolism refers to all the behind-the-scenes chemical processes that keep you alive — breathing, digesting, repairing tissue, circulating blood, balancing hormones, and turning food into energy.

For decades, it was widely assumed that these processes naturally slow as we get older. But an influential study published in Science challenged that idea, showing that:

• Metabolism peaks in early childhood,
  
• Gradually settles down through our teen years,
  
• Then stays remarkably steady from age 20 to about 60.
  

As lead researcher Herman Pontzer, PhD, explained, people often feel like their metabolism is slowing — but the science doesn’t back that up.

So if metabolism isn’t the culprit behind midlife weight gain, what is?

Usually a combination of:

• Less movement throughout the day
  
• Higher stress
  
• Hormonal changes
  
• Increased caloric intake
  
• Muscle loss (which reduces how efficiently the body burns energy)
  

The good news:
You’re not stuck with a “slowing metabolism.”
You have more control over your health — and your daily energy — than you may think.

How to Increase Your Activity (Without Adding More Stress)

When people hear “exercise more,” they often picture intense gym workouts or long-distance running. But staying active doesn’t have to look like that — and for many busy adults in Bergen County, it simply isn’t realistic.

Here are approachable, sustainable ways to increase your activity level in Glen Rock and beyond:

Cycling is joint-friendly, easy to scale, and enjoyable at almost any fitness level.

Start with:

• 10–15 minutes around your neighborhood
  
• A couple of short rides per week
  
• Gradual increases as you feel stronger
  

Glen Rock’s quieter residential streets make it easy to get outside and move without feeling overwhelmed.

2. Try a Local Yoga or Mobility Class

If high-impact workouts don’t appeal to you, yoga is an excellent alternative. It supports:

• Core strength
  
• Flexibility
  
• Stress reduction
  
• Posture
  
• Better breathing

Whether you join a studio or follow online classes at home, yoga offers both physical and mental benefits that help counter midlife weight gain and tension.

3. Build Movement Into Your Day

Small changes add up:

• Take the longer route when walking the dog
  
• Stretch between meetings
  
• Do a few squats while dinner simmers
  
• Park a little farther away
  

These micro-activities help keep your muscles active and your energy up without requiring a formal workout.

Supporting Your Body With Smart Nutrition

Nutrition matters just as much as movement — especially when metabolism is no longer getting the blame.

Here are simple, sustainable ways to improve your diet without feeling deprived:

Blueberries, leafy greens, sweet potatoes, peppers — bright foods are packed with nutrients that reduce inflammation, regulate hormones, and support gut health.

Choose cleaner proteins

Try:

• Salmon or tuna (rich in omega-3s)
  
• Beans and legumes
  
• Lean poultry
  
• Tofu or tempeh
  

These give you the protein you need for muscle maintenance without the inflammatory load of fried or heavily processed foods.

Be mindful about sugar

You don’t need to eliminate sweets entirely. Instead, replace highly processed desserts with:

• Smoothies
  
• Greek yogurt and fruit
  
• Dark chocolate
  
• Fresh berries

You’ll have fewer blood sugar crashes — and fewer cravings later.

How Physical Therapy Helps With Weight, Movement, and Metabolism Support

If you’re trying to become more active but pain, stiffness, or pelvic symptoms are getting in the way, physical therapy can make the difference between wanting to move… and actually being able to.

At Lisa Johnson Pelvic & Orthopedic Physical Therapy, we help you:

• Improve core and pelvic stability
  
• Restore healthy muscle activation
  
• Reduce hip, back, pelvic, or joint pain
  
• Build strength safely
  
• Move more comfortably and confidently

Your therapist may use:

• Manual therapy
  
• Pelvic floor rehab
  
• Mobility training
  
• Strengthening exercises
  
• Education on posture, breathing, and daily activity habits

Better movement = more activity.
More activity = more energy (and often easier weight management).
It all works together.

You’re Not “Too Old” — Your Body Just Needs Better Support

A physical therapist can help you:

• Move without pain
  
• Rebuild strength
  
• Increase daily activity
  
• Feel more like yourself again

If you’re ready to learn what’s actually going on in your body — and how to support it — Lisa Johnson Pelvic & Orthopedic Physical Therapy in Glen Rock is here to help.

Reach out today to schedule a consultation and take the next step toward a stronger, healthier, more energized you.