6 Foods That Boost Metabolism After 40, According to Expert

After you turn 40, you might notice your metabolism is slowing down – but there are things you can do. "The natural decline in metabolism after turning 40 from muscle loss and hormonal changes can be mitigated through the consumption of specific foods," explains Renato Fernandes, Clinical Nutritionist, Saude Pulso. "Turning 40 didn't suddenly flip a switch in my body, but I started noticing subtle shifts, slower digestion, and sluggish morning feeling that coffee alone couldn't fix. One thing I've learned is that metabolism doesn't just slow down, it adapts. And you can nudge it in the right direction with simple nutrition choices," adds Silvija Meilunaite, Nutrition Coach, Founder, Barefoot Basil. Here are 6 foods that boost metabolism over 40, according to experts.

The human body burns more calories during digestion when consuming protein-rich foods "like eggs, Greek yogurt, and cottage cheese because protein has a higher thermic effect," says Fernandes. "Clients who battled weight gain during their 40s reported increased energy levels when they added more protein to their morning meals."

"Fiber-rich foods such as berries and chia seeds contribute to blood sugar stability, which prevents energy crashes," he continues. "Start your day with a metabolism-enhancing breakfast of high-protein. For example, Greek yogurt combined with flaxseeds, almonds, and blueberries. Muscle maintenance depends on protein while fiber assists digestion and healthy fats extend satiety. In conclusion, your morning diet should include protein, fiber, and healthy fats to boost metabolism and sustain weight control."

"One of my favorite superfoods is walnuts because they are packed with omega-3 fatty acids, antioxidants, and compounds that support brain health," says Jenna Stedman, Cognitive Performance Dietitian, Master Nutrition Lab LLC. "They're also incredibly easy to incorporate into daily life, sprinkle them on oatmeal or yogurt, blend them into smoothies, toss them into salads, or simply snack on a handful." For an easy boost, she recommends mixing crushed walnuts into baked goods or stir them into sauces and dressings. "Keeping a small container of walnuts in your bag or desk makes them a convenient, nutrient-dense snack on the go," she adds.

Warming spices like ginger, cinnamon, cayenne, chilli, and black pepper, and black cumin seeds support digestion and circulation, says Meilunaite. "They gently awaken your digestion, which is key when metabolism is starting to slow down. I sprinkle cinnamon into warm oats with ground flax and berries or sip on warm water with lemon, ginger, and a pinch of cayenne while prepping breakfast."

Don't fear good fats, Meilunaite says. "Healthy fats like hemp seeds, walnuts, avocado, and tahini help regulate hormones, which play a massive role in metabolism after 40. I often top my breakfast bowl with ground flax and chia, or add avocado to a tofu toast," she explains.

"Protein is key, especially first thing in the morning. It kickstarts the metabolic engine and helps maintain lean muscle mass, which naturally declines with age. Muscle is metabolically active tissue–lose it, and your metabolism follows," adds health coach Jim Jackson, Director, Jim Jackson Ltd. A metabolism-boosting breakfast? He recommends skipping the cereal and toast and opting for one of the following: Eggs cooked in butter, with some leftover steak or ground beef, Bacon, liver, or other organ meats ("yes, really–they're nutritional powerhouses," he says), and "add some bone broth for bonus points." And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.