Overview
- Basal metabolic rate falls about 2–3% per decade as muscle mass declines, with the drop accelerating in the 40s according to cited research.
- Perimenopausal estrogen fluctuations impair insulin sensitivity and favor abdominal fat storage, while men experience roughly 1% yearly testosterone decline after age 30.
- Physiological changes often start around age 30, making previously effective diet and exercise routines less impactful by midlife.
- Experts recommend two to three weekly resistance sessions with progressive overload, higher protein intake of roughly 1.2–1.6 g/kg/day, and prioritizing 7–8 hours of quality sleep; some women may consider early discussions of menopause hormone therapy.
- Clinicians note many with overweight or obesity may need medical tools such as medications, endoscopic procedures, or bariatric surgery, as the brain’s energy regulation can resist sustained calorie restriction.