65: Cori Lefkowith: How to Optimize Your Metabolism at Any Age (It’s never too late!)
Your Metabolism Isn't Broken, Here's How to Actually Fix It at Any Age
Think your metabolism is doomed after 40? Fitness expert Cori Lefkowith reveals the truth about metabolism and aging, plus proven strategies to build muscle and optimize your metabolic rate at any age.
"I guess this is just what happens when you get older."
How many times have you heard that, or said it yourself? The weight creeps on easier, it comes off slower, and suddenly that diet that worked five years ago does absolutely nothing. Your metabolism must be broken, right? And isn't slowing metabolism just an inevitable part of aging?
Wrong.
In episode 65 of the Broads podcast, Tara sat down with fitness expert Cori Lefkowith, founder of Redefining Strength and a woman who's spent over a decade helping people (especially women over 40) reclaim their metabolic health, to bust the biggest myths about metabolism and aging. Spoiler alert: your metabolism isn't doomed, but the strategies you've been using to "fix" it might be making everything worse.
The Hard Truth About Metabolism and Aging
Let's start with the facts: yes, metabolism does slow down as we age. But here's what most people don't understand, it's not your age that's the problem. It's what happens as you age that tanks your metabolism.
Cori breaks down the real culprits behind metabolic slowdown:
Loss of muscle mass: Muscle is metabolically expensive tissue, meaning it burns more calories at rest than fat does. As we age, we tend to lose muscle, not because we have to, but because we stop doing the things that build and maintain it.
Decreased activity levels: One in four adults over 50 is completely inactive. And we're not just talking about skipping the gym, we're talking about moving less throughout the entire day. Less walking, less fidgeting, less everything.
Years of crash dieting: Every time you slash calories super low or do another restrictive diet, you're teaching your body to function on less. Your metabolism adapts by burning fewer calories at rest to conserve energy. Do this repeatedly over years? You've essentially trained your body to operate in survival mode.
Decreased protein efficiency: As we get older, we become less efficient at muscle protein synthesis, which means we need more protein to maintain the same muscle mass, but most people eat less.
The good news? All of this is fixable. And no, you don't need to accept a slower metabolism as your fate.
Debunking the Biggest Metabolism Myths
During the episode, Cori and Tara tackled some of the most persistent (and damaging) myths about metabolism:
Myth #1: "I need to do more cardio to boost my metabolism." Nope. Steady-state cardio doesn't significantly increase your metabolic rate, and it's terrible at building muscle. In fact, excessive cardio can actually be catabolic to muscle tissue, meaning you might be losing the very thing that keeps your metabolism healthy.
Myth #2: "I just need to eat less to lose weight." This is the trap so many women fall into, and it's exactly why your metabolism feels "broken." When you consistently undereat, your body adapts by burning fewer calories. You end up in a frustrating cycle where you're eating less and less but seeing worse and worse results.
Myth #3: "My metabolism is damaged from years of dieting." Your metabolism isn't permanently broken, it's adapted. And metabolic adaptations can be reversed. But you have to stop doing the things that caused them in the first place.
Myth #4: "It's too late to build muscle at my age." Absolutely false. You can build muscle at any age. The strategies might need to be adjusted, and recovery might take a bit longer, but your body is still fully capable of gaining strength and muscle mass.
The Real Solution: Build Muscle, Not Just Burn Calories
Here's the paradigm shift that changes everything: stop focusing on burning more calories and start focusing on building more muscle.
Muscle is the secret weapon for a healthy metabolism. More muscle means you burn more calories at rest, even while you're sleeping, sitting at your desk, or binge-watching Netflix. It's the closest thing to a metabolic "boost" that actually exists.
Cori emphasizes that optimizing metabolism through weight training isn't about becoming a bodybuilder (unless that's your goal). It's about building and maintaining the lean muscle mass that keeps your metabolism functioning optimally as you age.
The episode dives into effective strength training techniques, including:
Prioritizing progressive overload (gradually increasing the challenge)
Training with proper form through full range of motion
Focusing on compound movements that work multiple muscle groups
Allowing adequate recovery between sessions
Being strategic about intensity and volume
Why Protein Is Your Non-Negotiable
If there's one nutritional takeaway from this episode, it's this: you need more protein than you think, especially as you age.
Cori explains that as we get older, we become less efficient at using protein to build and maintain muscle. This means we need to eat more protein to get the same results we used to get with less. Yet most women, especially those who've spent years dieting, are chronically under-eating protein.
The discussion covers practical protein targets and strategies for getting enough throughout the day, including easy protein snack ideas that don't require elaborate meal prep or eating chicken breast five times a day.
Macro Tracking: Tool, Not Torture
One of the most refreshing parts of the conversation is how Cori and Tara discuss macro tracking. Instead of treating it as a restrictive prison, they frame it as an empowering tool for understanding what your body actually needs.
Cori explains that tracking macros can help you:
Ensure you're eating enough (yes, enough, not less)
Hit your protein targets consistently
Understand how different foods make you feel
Make informed decisions without guessing
Optimize your nutrition for your specific goals
The key is using macro tracking as data and education, not as a way to restrict or punish yourself. It's about learning what fuels your body best so you can eventually eat intuitively while still supporting your goals.
The Mindset Shifts That Make It All Work
Throughout the episode, both Cori and Tara emphasize that physical changes require mental shifts. Some of the most powerful mindset reframes include:
Stop thinking short-term: Quick fixes got you into this mess. Sustainable strategies will get you out.
Embrace the process: Building muscle and optimizing metabolism takes time. You didn't damage your metabolism overnight, and you won't fix it overnight either.
Focus on what you're gaining, not losing: Instead of "losing weight," think about gaining strength, gaining energy, gaining confidence, and gaining metabolic health.
Challenge yourself appropriately: Whether you're using bodyweight exercises or heavy weights, the principle is the same, progressive challenge drives adaptation.
Collaboration Over Competition
One theme that emerges throughout the conversation is the importance of collaboration and empowerment in the fitness space. Both women emphasize that fitness professionals should be educating and empowering clients, not keeping them dependent or confused.
Cori's approach with Redefining Strength is all about teaching people to understand their bodies, make informed decisions, and build sustainable habits, not following cookie-cutter programs or quick-fix solutions.
Start Where You Are, Not Where You Wish You Were
Perhaps the most important message from the episode: you don't need to overhaul your entire life tomorrow. Start with where you are right now and make small, sustainable changes.
Can't lift heavy yet? Start with bodyweight exercises and progress from there.
Struggling to hit protein targets? Add one protein-rich snack to your day this week.
Haven't strength trained in years? Begin with two sessions per week and build from there.
The goal isn't perfection, it's progress. And the best time to start optimizing your metabolism was ten years ago. The second best time is right now.
The Bottom Line
Your metabolism isn't doomed by your age, and it's never too late to optimize it. But you have to stop doing the things that damaged it in the first place: chronic under-eating, excessive cardio, neglecting strength training, and ignoring protein needs.
The path to a healthy metabolism isn't about eating less and moving more. It's about building muscle, eating enough (especially protein), training smart, and giving your body what it needs to thrive, not just survive.
As Cori has proven with tens of thousands of clients through Redefining Strength, you can optimize your metabolism, build strength, and feel better in your body at any age. You just need the right information and the willingness to do things differently than you've done them before.
Take Action
Ready to stop working against your metabolism and start working with it? Here's your challenge for this week:
Audit your protein intake. Track what you're currently eating for three days (without changing anything) and see how much protein you're actually getting. Chances are, it's less than you need. Then, add one protein-rich food to each meal and see how you feel.
And if you're ready for a sustainable approach to fitness that actually works with your body instead of against it, try Broads for 7 days free. Experience programming designed for real women who want real results—no crash diets or excessive cardio required.
