Metabolic Health

The Shifts You May Notice

From the mid-30s, several overlapping changes begin. These are normal biology — not personal failures.

Oestrogen & Perimenopause

Fluctuating oestrogen can increase midsection fat storage, alter appetite signalling and reduce insulin sensitivity.

Sarcopenia

Without resistance training, women lose ~3–5% muscle per decade from 30. Less muscle = lower resting metabolic rate.

Cortisol

Chronic stress elevates cortisol, promoting abdominal fat, disrupting sleep and driving cravings for calorie-dense food.

Thyroid & Nutrients

Hypothyroidism and iron deficiency become more common after 35. Regular GP blood panels identify these early.

What Helps

• Resistance training — even bodyweight — to slow muscle loss
• 1.2–1.6 g protein/kg/day across meals
• 7–8 hours sleep consistently
• Stress management — breathing, walks, boundaries
• Regular GP check-ups — thyroid, iron, vitamin D, glucose