Metabolism Myths: What Really Affects Your Body’s Energy Use?

We’ve all heard someone say, “I can’t eat like I used to—my metabolism’s just not the same.” And honestly? There’s some truth in that. But metabolism isn’t a switch that flips off at 30, or a mysterious calorie-burning genie that some lucky people are born with. It’s a system—an incredibly complex, dynamic one—that reacts to far more than just age or genetics.

So, what’s real and what’s just diet-culture noise? Let’s unpack it.

First Things First: What Is Metabolism, Anyway?

Quick refresher: metabolism is the process your body uses to turn food into energy. That energy powers literally everything—breathing, sleeping, walking the dog, scrolling TikTok at 2 a.m. It even fuels your organs when you’re doing nothing at all (which is what we call your basal metabolic rate, or BMR).

Here’s the kicker: most of your calorie burn—around 70%—comes from that baseline activity, not your workouts or how spicy your lunch was. That’s why changing your metabolism isn’t quite as easy as taking a magic supplement or standing on one leg in a sauna.

Myth #1: Your Metabolism Tanks After 30

Yes, BMR does decline with age—but not nearly as dramatically (or suddenly) as people assume.

A major international study published in Science found that our metabolism actually stays pretty steady from our 20s into our 50s, after adjusting for body size and composition. The real shift happens later—typically after age 60—and even then, it’s more of a gentle slope than a nosedive.

So, why does it feel like your metabolism has slowed down? A few reasons:

• You may be moving less than you used to (desk jobs, anyone?).

• You might have lost muscle mass, which burns more calories than fat.

• Hormones, stress, and sleep changes creep in and stir the pot.

It’s not just the candles on your birthday cake—it’s the whole cake.

Myth #2: Thin People Just Have “Fast” Metabolisms

We love this one because it sounds like a get-out-of-jail-free card. The truth? Size matters—but not the way you think.

Larger bodies actually burn more calories at rest, because there’s simply more tissue (muscle and fat) to support. What makes some people naturally slimmer isn’t necessarily a metabolism that’s revving at high speed—it’s more likely a combo of:

• Higher physical activity (conscious or unconscious)

• Different hunger/fullness cues

• Genetics that affect how we store or crave food

In other words, it’s not all about the internal engine. Sometimes it’s the driving habits.

Myth #3: You Can “Boost” Your Metabolism With One Magic Trick

We’ve all seen the headlines: Eat this! Drink that! Torch belly fat in your sleep! But sadly, there’s no metabolism “hack” that outsmarts your biology.

Yes, certain things can make small tweaks:

• Strength training helps build muscle, which increases BMR.

• Protein-rich meals require more energy to digest than carbs or fat (this is called the thermic effect of food).

• Getting enough sleep supports hormone regulation, which keeps your hunger and energy systems stable.

• Managing stress helps reduce cortisol, which can impact fat storage and appetite.

But these aren’t quick fixes—they’re habits. And honestly, they’re not that glamorous. But they work.

The Hormone Piece (Because Of Course)

Hormones are like your body’s Slack messages: constant, invisible, and capable of causing total chaos when something’s off.

For metabolism, key players include:

• Thyroid hormones – which regulate energy use

• Insulin – which controls blood sugar and fat storage

• Cortisol – the stress hormone that affects where your body stores fat

• Estrogen and testosterone – which influence body composition, especially during menopause or andropause

When these get thrown out of balance—due to stress, illness, medication, or aging—your metabolism can feel… off. That’s why it’s worth checking in with a doctor if something feels drastically different.

So… Is It Hopeless?

Not at all. But here’s the honest truth: you probably can’t change your metabolism overnight—but you can work with it.

That means:

• Building muscle with resistance training

• Getting enough sleep (seriously, 6 hours isn’t enough)

• Staying consistent with meals so your body doesn’t think it’s in famine mode

• Managing stress, even if that just means setting Slack to “away” for 15 minutes

And if weight loss is part of your health journey, that’s valid too. Just know that your metabolism isn’t the villain—it’s just responding to your environment.

Real Talk on Modern Tools (Yes, That Includes Medications)

You’ve probably heard about GLP-1 medications like Ozempic or Wegovy. These aren’t metabolism boosters—but they do change how the body regulates appetite and insulin. For some people, especially those with obesity or diabetes, these tools can help the body “reset” its hunger signals and support long-term weight loss when used with guidance.

But they’re not a replacement for lifestyle changes—and they’re not right for everyone. This is where having trusted support (like a benefits navigator or a clinician) makes a big difference.

TL;DR: Your Metabolism Isn’t Broken—It’s Just Misunderstood

We all want answers when the scale won’t budge or our jeans feel a little too snug. And while metabolism is part of the picture, it’s not the whole thing. It’s time to stop blaming it and start understanding it.

Your body isn’t working against you—it’s trying to adapt to the signals it’s getting. Give it good ones: move your muscles, get real rest, fuel it well, and don’t believe everything you see on Instagram.

And if you’re not sure what’s going on? Talk to us. TouchCare’s here to help decode the science and the benefits side—so you’re never navigating your health alone.