Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Slow Metabolism… Is this real?
Do you feel like you might have a slow metabolism or even be weight loss resistant?
I hear this often from my clients, which is what prompted me to write about it in today’s wellness newsletter. I’m passionate about sharing accurate, empowering information so that all women can make informed decisions about their health and wellbeing.
Many of my clients say,
“Rachel, I’m doing all the right things — eating less, moving more — but I’m still experiencing menopausal symptoms and struggling with my weight.”
This is especially common in menopausal women who often notice unexplained weight gain, despite their best efforts. Many simply accept it, even though it leaves them feeling frustrated, unconfident, and unhappy.
So… is a slow metabolism real?
Let’s unpack that in today’s newsletter.
Yes, weight loss resistance is real, and a slow metabolism can contribute to it, but it’s often misunderstood. Let’s break it down:
1. What is Weight Loss Resistance?
Weight loss resistance refers to a situation where, despite following a structured diet and exercise plan, an individual struggles to lose weight or experiences a plateau. This can happen due to several factors, including:
- Hormonal imbalances – High cortisol (stress), insulin resistance, thyroid dysfunction (hypothyroidism), or oestrogen dominance can make weight loss more difficult.
- Chronic inflammation – Inflammatory responses in the body (from poor diet, gut health issues, or stress) can interfere with fat loss.
- Metabolic adaptation – The body adjusts to a calorie deficit over time, slowing metabolism to conserve energy.
- Poor sleep & stress – Lack of sleep increases ghrelin (hunger hormone) and reduces leptin (satiety hormone), leading to cravings and fat retention.
- Toxic overload – Toxins from food, water, and the environment can disrupt hormonal balance and metabolism.
2. Is There Such a Thing as a Slow Metabolism?
Yes, but not in the way most people think. Metabolism refers to the body’s ability to convert food into energy, and it varies from person to person. However, a genuinely slow metabolism is usually linked to medical conditions, such as:
- Hypothyroidism (Underactive Thyroid) – Low thyroid hormone levels slow calorie burning.
- Hormonal changes (Menopause, PCOS, Insulin Resistance) – Can reduce metabolic rate.
- Chronic dieting & low-calorie intake – Can cause metabolic slowdown as the body conserves energy.
- Loss of muscle mass (Sarcopenia) – Muscle is metabolically active, so less muscle = lower calorie burn.
What Can You Do to Improve Metabolism & Overcome Weight Loss Resistance?
Strength training – Builds muscle, which increases resting metabolic rate (RMR).
Prioritise protein – Helps with muscle repair and thermogenesis.
Optimise thyroid health – Get thyroid levels checked if you suspect an issue.
Manage stress – Put a daily stress management programme in place.
Improve sleep quality – Aim for 7-9 hours per night.
Balance blood sugar – Avoid high sugar intake, focus on fibre, protein, and healthy fats.
Consider gut health – A diverse microbiome supports metabolism and digestion.
Yes, weight loss resistance is real, and while a “slow metabolism” can be a factor, it’s often due to hormonal, lifestyle, or medical issues rather than just genetics. The good news? You can improve metabolism and overcome resistance with the right nutrition, training, and lifestyle strategies.
Is weight loss resistance down to a thyroid problem?
How Common is Thyroid Dysfunction?
Thyroid dysfunction is very common, especially in women. It is estimated that:
- 1 in 8 women will develop a thyroid disorder in their lifetime.
- Hypothyroidism (underactive thyroid) affects about 5% of people, with up to 10-15% of women over 50 having some form of thyroid dysfunction.
- Hashimoto’s thyroiditis (an autoimmune thyroid disorder) is the most common cause of hypothyroidism, affecting 10-12% of the population.
- Hyperthyroidism (overactive thyroid) is less common but still affects around 1% of people.
- Many cases go undiagnosed, as symptoms are often mistaken for other conditions, including menopause.
Thyroid Dysfunction vs. Menopausal Symptoms
Thyroid issues can often mimic menopause symptoms leading to misdiagnosis or overlooked symptoms. Hypothyroidism in particular shares many symptoms with perimenopause and menopause, including:
| Symptom | Thyroid Dysfunction | Menopause |
| Fatigue | Yes (low energy, sluggishness) | Yes (due to hormone changes) |
| Weight Gain | Yes (slow metabolism) | Yes (especially around the midsection) |
| Brain Fog | Yes (poor memory, difficulty concentrating) | Yes (hormonal changes impact cognition) |
| Mood Changes | Yes (depression, anxiety) | Yes (mood swings, irritability) |
| Hair Thinning | Yes (brittle, shedding hair) | Yes (due to oestrogen decline) |
| Dry Skin | Yes (rough, flaky skin) | Yes (collagen loss) |
| Cold Intolerance | Yes (always feeling cold) | No (menopause often causes hot flushes) |
| Joint Pain | Yes (stiffness, aches) | Yes (oestrogen drop can cause joint issues) |
| Irregular Periods | Yes (thyroid impacts menstrual cycle) | Yes (perimenopause leads to cycle changes) |
| Low Libido | Yes (thyroid hormones affect sex drive) | Yes (hormonal changes reduce libido) |
Key Differences
- Menopause symptoms often come and go with hormone fluctuations, whereas thyroid issues tend to be persistent and progressively worsen if untreated.
- Cold intolerance, constipation, and extreme fatigue are stronger indicators of thyroid dysfunction rather than menopause.
- A simple blood test (TSH, Free T3, Free T4, and Thyroid Antibodies) can help distinguish between thyroid dysfunction and menopause.
What to Do if You Suspect Thyroid Issues?
Get tested – Request a full thyroid panel, not just TSH, as many cases of subclinical hypothyroidism go undiagnosed.
Check iodine, selenium, and zinc levels – These minerals are crucial for thyroid function.
Support gut health – Autoimmune thyroid conditions (like Hashimoto’s) are often linked to gut dysbiosis.
Manage stress – Chronic stress can suppress thyroid function.
Optimise nutrition – Avoid excessive processed foods, support with whole foods, and consider thyroid-friendly nutrients.
It’s an interesting topic and I welcome your thoughts hit reply and let me know or join me in my women’s wellness facebook group.https://www.facebook.com/groups/845793672151353
This Week in Studio Live
I teach a full schedule of classes online on my own platform called Studiolive.club. You can Join me live or catch the replay of the daily classes and there is something for everyone. I’d love you to take a class with me, Class members join me from all over the world and you can do the class live or on catch up.
You can join for a week, a month or even a year send me a message if you would like more details.
Have a lovely weekend.
Lots of love,
Rachel
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