We Asked 5 Endocrinologists About the Worst Habit for Your Metabolism After 50 and They All Said the Same Thing

Your metabolism supports your body's energy production and calorie management, but it naturally slows with age. That can have an impact on everything from how peppy you feel to your weight.

"When you're young, the metabolism is always acting at a high rate to burn fuel," says Dr. Dora Cobrinik, MD, endocrinologist at Tufts Medical Center. "But with age, the metabolism changes, and more fuel-the food we eat-ends up getting stored as fat rather than getting burned." This is partly because people tend to lose muscle and may be less active, says Dr. Ruchi Gaba, MD, associate professor of endocrinology at Baylor College of Medicine. "But hormones and genetics also play a role," she adds

You can't do anything about your age or genetics, but endocrinologists agree that lifestyle habits can support-or hurt-your metabolism. "Aging does not directly slow metabolism," says Dr. Maram Khalifa, MD, endocrinologist and assistant professor of medicine at UConn Health. Instead, she points out that behavioral changes and changes to your body composition, like losing muscle due to being less active, can mess with your metabolism.

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"This is clinically important because it means metabolic decline is modifiable," Dr. Khalifa explains.

An important thing you can do to support metabolic health is to choose the right foods and have them at certain times of the day. "All meals should be well-balanced with lean protein, complex carbs and healthy fats," says Dr. Benjamin O'Donnell, MD, endocrinologist at The Ohio State University Wexner Medical Center.

But there's a common dietary habit people fall into that can interfere with their metabolic health, especially as you age. Endocrinologists recommend being on the lookout for this one.

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The Worst Habit for Your Metabolism After 50, According to Endocrinologists

Skipping protein at breakfast is a bad habit for your metabolism, according to Dr. Gillian Goddard, MD, endocrinologist at Park Avenue Endocrinology & Nutrition and an adjunct assistant professor of medicine at the NYU Langone Hospital.

"If you aren't having protein in your breakfast, you are likely consuming a lot of carbs. Think: cereal with fat-free milk or instant oatmeal," she says. That causes a spike in your blood sugar, which will then plummet, leaving you hungry and craving carbohydrates again, Dr. Goddard explains, adding, "The cycle often repeats all day long."

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Regularly skipping protein at breakfast will accelerate muscle loss, which can slow your metabolism even more, Dr. Khalifa says.

While having protein throughout the day is crucial, "the morning is a particularly important time to have your high-protein meals, as your metabolism is most active during this time," Cobrinik explains.

What To Eat To Support Your Metabolism

Dr. Khalifa recommends following a Mediterranean Diet to support metabolism. "The Mediterranean Diet, with higher protein targets, receives the strongest evidence for metabolic health and sustainable weight management in aging," she says.

Dr. Khalifa also suggests evenly spacing out protein across all meals and avoiding the temptation to try to jam in your protein needs at the end of the day. "Single large protein dinners cannot compensate for inadequate earlier meals," she says.

Just don't neglect protein first thing. "Adding protein to your morning meal can help keep your energy steady and make you feel full longer," Dr. Gaba tells Parade. Eggs, Greek yogurt, cottage cheese, nut butter, chicken and turkey sausage are all good options, she adds.

"Even small additions of protein can make a noticeable difference in how you feel later in the day," she reveals. "Across the day, focusing on enough protein, whole foods and limiting highly-processed foods can help support overall metabolic health."

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Other Ways To Support Your Metabolic Health as You Age

Endocrinologists recommend making other lifestyle tweaks to support your metabolic health as you get older.

"Regular exercise is crucial for metabolic health," Cobrinik says. "Both cardio and strength training are good for this, and doing a combination of both throughout the week may be best."

Dr. Goddard also recommends prioritizing sleep. "For most people that means seven to nine hours per night," she says.

Poor sleep interferes with hunger hormone signaling, elevates levels of the stress hormone cortisol and can interfere with blood sugar management, all of which can have an impact on your metabolism, Dr. Khalifa explains.

But if you're concerned about your metabolic health and feel like it's off, experts say it's a good idea to check in with a healthcare provider for an evaluation.

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Sources:

• Dr. Maram Khalifa, MD, endocrinologist and assistant professor of medicine at UConn Health
• Dr. Ruchi Gaba, MD, associate professor of endocrinology at Baylor College of Medicine
• Dr. Dora Cobrinik, MD, endocrinologist at Tufts Medical Center
• Dr. Gillian Goddard, MD, endocrinologist at Park Avenue Endocrinology & Nutrition and an adjunct assistant professor of medicine at the NYU Langone Hospital
• Dr. Benjamin O'Donnell, MD, endocrinologist at The Ohio State University Wexner Medical Center
• Cleveland Clinic. Metabolism.

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This story was originally published May 13, 2026 at 5:25 PM.