Love Sweat Fitness

US · lovesweatfitness.com

Your metabolism isn't the problem

Feel Good Edit Vol. 14 - why we get told this + SSU starts Monday

This email was sent

May 29, 2026 3:00am EDT

Is this your brand on Milled? Claim it.

Matte tone:

Vol 15. May 29, 2026

Your metabolism isn't the problem

Here is the truth and what to do about it...

Hey girl, it's Katie 💚

Can I bust a myth that I think is keeping a lot of you stuck?

I hear it all the time. "My metabolism slowed down." "I just can't lose weight like I used to." "Something changed in my 30s/40s and now nothing works."

I used to believe this too. It felt true. I was doing similar things to what I did in my 20s and my body wasn't responding the same way. So I assumed my metabolism must've tanked somewhere along the way.

Then I saw the research. And it kind of changed everything for me.

On the menu today:

What a massive study actually found about metabolism and age
Why it FEELS like your metabolism changed (even though it didn't)
What actually shifted and why that's the best news you'll hear all week
What to try this week

Let's get into it 👇

What 80 years of data actually says 📊

In 2021 a study published in Science looked at over 6,400 people ranging from 8 days old to 95 years old. It's one of the largest metabolism studies ever done.

What they found is pretty wild.

Your metabolic rate stays essentially stable from your early 20s all the way through your 60s. Not a slow decline starting at 30. Not a cliff at 40. Basically flat for four decades.

Read that again. FOUR DECADES of stable metabolism.

The decline they did find? It starts around 60, and even then it's gradual. About 0.7% per year.

So if you're in your 30s, 40s, even 50s and you've been telling yourself "my metabolism just isn't what it used to be"... the data says that's probably not what's going on.

Which honestly, when I first read that, was a little annoying 😅 Because I wanted it to be my metabolism. That would've meant it wasn't my fault and there was nothing I could do about it.

But then I realized... wait. If my metabolism is fine, that means the problem is something I can actually change. And that, is a good thing!

So, what actually changed...?

If metabolism stays stable, why does it feel SO much harder to manage your weight at 35 or 42 than it did at 25?

Because almost everything else changed.

You move less than you think. Not just workouts. Total daily movement. At 25 you were walking everywhere, running around, on your feet all day. Now you're commuting, sitting at a desk, driving kids around, and collapsing on the couch after bedtime. Your step count probably dropped by thousands without you ever noticing.

Your portions shifted without you realizing. Cooking for a family means bigger batches. Eating out more means bigger plates. Stress and exhaustion mean more snacking at night. None of these feel like "overeating" because they happened so gradually. But the calories added up over years.

Life got fuller and habits got less intentional. At 25 you probably had more time, fewer responsibilities, and more energy to think about what you were eating. Now you're in survival mode half the time and food decisions are happening on autopilot. That is just...life sometimes.

This combination... less movement, more food, less intentional habits... accounts for almost all of the weight that "mysteriously" showed up. Your metabolism didn't betray you. Your life just changed around you and nobody taught you how to adapt.

Why this is actually the BEST news 🎉

I know it might not feel like great news to hear "it's not your metabolism, it's your habits." But stay with me here.

Because if it were your metabolism, you'd basically be stuck. You'd be fighting biology with no options.

But if it's about how much you move, what and how much you eat, and how intentional you are with your daily choices? You can change all of that. Today. This week.

You don't need some hormone protocol. You definitely don't need a shortcut. You simply put...need the basics don't consistently.

More protein.

More movement throughout your day, not just in a 45 minute workout.

Real awareness of what and how much you're eating. And honestly, some kind of structure or accountability so you actually do those things instead of just knowing about them.

This is exactly why I built Summer Shape Up Challenge the way I did. It's the structure. It's the plan. And it's me on coaching calls making sure you understand why the basics actually work so you stop chasing the complicated stuff.

SSU was built on this exact philosophy...☀️

No metabolism hacks. No shortcuts. Just the basics done right with real coaching, real structure, and a community of women doing it with you.

Hundreds of women are starting June 1st and I want you in with us.

✔ Guided workouts in the MOVE app (+ 9 weeks FREE access)

✔ A meal plan designed for women's nutrition needs

✔ 2 Coaching Calls with me (VIP gets 5)

✔ Weekly check-ins, community chat, and prizes

✔ 20% off all LSF supplements

MOVE members: your discount code was sent via email 💌

JOIN SUMMER SHAPE UP →

What to try this week...

🚶‍♀️ Check your real step count. Not your workout, your total daily movement. Most women I talk to are shocked at how low it is. If you're under 7,000 steps, start there. Add a 15 minute walk after dinner. That alone can change more than you think. You can track your steps in the MOVE app.

🍳 Track one full day of eating. Just one. Not to restrict. Just to see what your actual intake looks like vs. what you think it looks like. The gap between those two numbers is usually where the answer is. No app needed, just write it in your Notes app.

💪 Add protein to your breakfast. If your morning is toast, cereal, or a granola bar, you're starting the day behind on protein and you'll be snacking by 10am. A scoop of Plant Protein in a smoothie, water or mixed in oats gives you 20g before you walk out the door. → SHOP PLANT PROTEIN