It’s not just in your head: maintaining your weight and energy levels really can feel harder after 35. For many women, what used to “just work” in their 20s—whether that’s skipping a few desserts or squeezing in a couple workouts—doesn’t yield the same results anymore.
That shift is real, and it’s rooted in physiology. Hormonal changes, stress, and shifts in body composition all influence metabolism in nuanced ways. But the good news? You’re not powerless—and small, consistent strategies can make a meaningful difference.
In this article, we’ll break down:
- How metabolism naturally shifts after 35
- The roles of estrogen, muscle mass, and stress
- Nutrients and plant compounds (including THCV) that support healthy metabolic balance
Why Metabolism Changes After 35
Your metabolism—the rate at which your body burns calories to fuel basic functions—naturally slows with age. While this change is gradual, many women begin noticing it in their late 30s or early 40s. That’s largely due to:
1. Loss of lean muscle mass
Muscle tissue is more metabolically active than fat. Around age 30, we start to lose muscle mass unless we actively maintain it through resistance training and adequate protein intake. Less muscle = fewer calories burned at rest.
2. Hormonal changes (especially estrogen)
Estrogen plays a key role in how your body uses insulin and stores fat. As estrogen begins to fluctuate (especially during perimenopause), women may experience:
- Increased fat storage around the abdomen
- Greater blood sugar variability
- Changes in appetite and energy regulation
3. Chronic stress and cortisol
Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, which increases cortisol levels. When cortisol stays elevated, it can:
- Disrupt insulin sensitivity
- Promote fat storage
- Increase cravings and emotional eating
(Source: NIH/National Library of Medicine)
Metabolism Support Isn’t About Quick Fixes—It’s About Systems Support
Metabolic health isn’t just about calories in versus calories out. It’s about how your hormones, muscles, mitochondria, and nervous system work together to manage energy.
Let’s look at a few key strategies—rooted in physiology, not restriction.
Real Strategies to Support Metabolic Balance After 35
🏋️♀️ 1. Strength Train Regularly
Muscle mass is your metabolism’s best friend. Aim for:
- 2–3 sessions of resistance training per week
- Full-body compound movements (squats, rows, pushups)
- Progressive overload (gradually increasing weight or reps)
🍳 2. Prioritize Protein and Fiber
Protein helps preserve lean mass and increases satiety. Fiber slows digestion and stabilizes blood sugar.
- Include protein at every meal (20–30g per serving)
- Add high-fiber veggies, seeds, and whole grains
- Reduce refined sugar and processed carbohydrates
😴 3. Manage Stress and Sleep Quality
Poor sleep and chronic stress both impair insulin sensitivity and increase appetite. Support your nervous system with:
- Daily wind-down rituals (meditation, journaling, tech-free time)
- Adaptogens like ashwagandha or rhodiola
- Aiming for 7–9 hours of quality sleep
Ingredients That Support Metabolism—Naturally
You don’t need extreme diets or stimulants to support metabolic health. A number of evidence-informed nutrients and plant compounds can help regulate blood sugar, appetite, and fat metabolism.
🌿 THCV (Tetrahydrocannabivarin)
THCV is a non-intoxicating cannabinoid being studied for its metabolic benefits. Early research suggests it may:
- Suppress appetite by acting on the brain’s CB1 receptor
- Improve insulin sensitivity
- Support glucose tolerance
- Reduce reward-driven eating behavior
A 2016 study published in Diabetes Care found that THCV improved glycemic control and pancreatic function in people with type 2 diabetes (source).
While more research is needed, THCV shows promise as part of a broader metabolic wellness approach.
🧬 Other supportive nutrients include:
- Chromium: helps regulate blood sugar
- Magnesium: improves insulin action and supports energy production
- Berberine: plant alkaloid studied for metabolic and glucose regulation
- Alpha-lipoic acid: supports mitochondrial function and antioxidant defense
Look for formulas that combine these synergistically with lifestyle recommendations—not as a quick fix.
Final Thoughts: Consistency Beats Intensity
Supporting your metabolism after 35 isn’t about doing everything perfectly—it’s about doing a few foundational things consistently. That means:
- Moving your body (especially building muscle)
- Prioritizing rest and nutrient-dense meals
- Supporting your system with smart, science-backed supplementation
Ingredients like THCV are exciting—but they work best as part of a full picture rooted in balance, not shortcuts.
Looking to learn more about metabolic-supportive ingredients like THCV, berberine, and magnesium? Explore our ingredient education series for more science-backed insights.
