Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Midlife Metabolism Myths That Keep You Stuck (and How to Fix Them)
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Jan 11, 2026 
Zora Benhamou, a gerontologist and menopause coach, dives into the myths surrounding midlife metabolism. She challenges the belief that metabolism slows down significantly, emphasizing that muscle loss, or 'menopenia,' is often the true culprit behind weight gain. The conversation covers the importance of strength training for those over 40, how hormones influence appetite, and effective recovery strategies. Zora also introduces concepts like blood flow restriction training and the role of HRT in a comprehensive fitness approach.
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Muscle, Not Age, Drives Metabolic Decline
- Metabolism doesn't inherently decline with age; muscle (fat-free mass) loss drives most of the drop.
- Age-related lifestyle changes (less movement, chronic dieting, poor sleep) amplify that effect.
Lift Weights First
- Start lifting weights to build muscle; it's the fastest way to boost metabolism in midlife.
- Support strength training with adequate movement, sleep, and a proper diet.
Muscle’s Big Indirect Metabolic Payoff
- Added muscle burns modest calories directly but triggers far larger downstream metabolic benefits.
- Training improves insulin sensitivity, hormonal signaling, and overall metabolic health.