How to Boost a Sluggish Metabolism

Many goop readers have asked this question over the years, so we put it to one of our experts, Dr. Oz Garcia. His answer, below.


“How might a 40 something jump start a sluggish metabolism?”


Staying slim and fit is always a challenge but maintaining your girly figure after age forty can be an all out battle. Even maintaining an exact diet and fitness regimen will not beat the penalty of aging.

On average, women gain 25 pounds between the ages of 30 and 60 and it’s not from eating those extra Twinkies. During the course of the natural aging process, women shed lean muscle mass. These lean muscles are the force from which calories are burned even while sitting around and just blinking.

Technically speaking, a pound of lean tissue burns 35 to 50 K’s each day. A loss of just a half-pound of lean muscle could cause you to gain three pounds in just one year, 25 pounds in 10 years, 50 pounds in 20 years and a hefty 75 pounds in 30 years.

So in order for women to stay lean well into their 40’s, 50’s, and 60’s they need to maintain those lean muscles. This means working out every day. Yes, every day. Exercise with increased resistance and lower reps will provide increased muscle density and bone strength.

Interval training, when you get your heart pumping at maximum capacity and then slow down for a period of recovery, is great for losing weight in your 20’s and 30’s. Once you’re a bit older, however, you want to regulate your cardio training into a steady bell-shaped progression. Start off slow, work to a crescendo and then work you way back down.

Oh yes, there’s also an eating component. (Don’t act surprised, you knew it was coming.)

  • A good cleanse or detox, like Blue Print Cleanse and Organic Avenue, is an incredible way to jump-start your metabolism.
  • You need to eat lots of lean animal proteins, like salmon or white meat chicken to help you stay fueled and burn calories.
  • Green tea is a metabolic enhancer and natural diuretic that will keep your body flush and lean.
  • Lose the wheat and gluten. Wheat can work as a hormone disruptor and alter your appetite to increase cravings. There are enough good and healthy carbs and starches that won’t gob on the fat and cause your metabolism and energy levels to become sluggish.
  • Try to eat five to six small meals a day. Micro-mealing doesn’t allow you to get too hungry between meals. By eating every few hours, you keep your metabolism firing, your blood sugar stable, and leave your body in a much better state to burn energy.
  • Plan your meals in advance—classic Mediterranean or Japanese are good choice. Also make sure to have “go-to” snacks such as pistachios, fruit, and even eggs on hand at home or at work.

Ready for the good news? Studies show that starting at age 65 the body naturally begins to slowly lose weight. Social Security, here we come!

– Dr. Oz Garcia
Dr. Oz Garcia is a New York city based nutritionist. He is an expert in anti-aging nutrition and the author of several books on the matter including, “Redesigning 50: The No-Plastic-Surgery Guide to 21st-Century Age Defiance

Also on Goop
Fashion & Style
Band of Outsiders x goop

We’re long-time fans of Scott Sternberg’s L.A.-based label, Band of Outsiders—in fact, GP, ever the fan of a jumpsuit, has had her Band jumpsuit for three years and worn it probably a hundred times.

Read More
Raddish Kids: Cooking With Little Ones

We couldn’t be bigger fans of getting kids into the kitchen—though nurturing young talent into full-fledged sous chef-dom can be hard when schedules get in the way. Samantha Barnes—founder of Los Angeles-based mobile culinary classroom Kitchen Kid—launched Raddish for this very reason.

Read More
Detoxes / Cleanses
The Power of Infrared Saunas

We’re no strangers to the power of sweat when it comes to detoxing, but were curious to learn more about why infrared saunas in particular are cited as being so effective (to the extent that there are sweat-based infrared studios popping up around the country). Curious, we asked Dr....

Read More

Get Goop?
Didn't think so.

Sign up for the weekly issue: Exclusive content, first peeks at collaborations, plus Thursday’s note from GP.