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9 Signs You Might Have a Slow Metabolism (and What to Do About It)

9 Signs You Might Have a Slow Metabolism (and What to Do About It)

Your metabolism isn’t just about burning calories—it’s the entire engine behind how your body creates and uses energy. From powering your brain to regulating your hormones to keeping your skin and hair healthy, metabolism is involved in almost everything.

And when it slows down? You feel it.

Like when you’re doing all the things and still gaining weight. Or when you feel tired by 10 a.m., can’t get warm, and your hairbrush starts filling up faster than usual.

Let’s break down exactly what metabolism does, how to tell if yours is slowing, and what you can do to support it—especially in perimenopause, when hormonal shifts make this even more complex.

 


First, what even is metabolism?

Metabolism is how your body turns food into fuel. It’s powered by mitochondria—the little energy factories inside your cells—and when everything’s running smoothly, that energy gets sent where it’s needed: brain, muscles, digestion, hormone production, even your mood.

But when metabolism slows down, it can leave you feeling like you’re constantly running on empty—even if you’re eating well and doing your best to stay healthy.

 


Here are 9 signs your metabolism might need some support:

 

1. Constant Fatigue

You’re sleeping fine (or at least trying to), but still dragging through your day. A sluggish metabolism means your cells aren’t producing enough ATP—the fuel your body runs on—which leaves you feeling like you’re running a marathon in molasses.

2. Brain Fog

You walk into a room and forget why. Or you reread the same sentence five times. That mental cloudiness can be linked to low energy production in the brain and poor absorption of brain-boosting nutrients, both of which are metabolism-related.

3. Mood Swings & Low Mood

If your energy is low, your serotonin might be too. A slow metabolism can throw off hormone production, including the ones that stabilize mood and support emotional resilience (which already take a hit in perimenopause).

4. Constipation & Bloating

When your metabolism slows, so does digestion. Your gut motility slows down, your enzyme production drops, and suddenly you're bloated, irregular, and wondering why even vegetables are betraying you.

5. Poor Sleep (and Still Tired After)

Your metabolism influences cortisol and melatonin—two major hormones that control your sleep-wake cycle. A slow system can throw these off, making it harder to fall asleep, stay asleep, or feel rested in the morning.

6. Dry Skin

If your body isn’t breaking down and absorbing nutrients properly, it shows up on your skin. You might notice dryness, dullness, or slower healing—and low circulation from sluggish metabolism doesn’t help either.

7. Hair Thinning or Shedding

Hair growth depends on blood flow, nutrients, and hormone balance. All of those take a hit when your metabolism is running slow. If your ponytail feels thinner or your part’s getting wider, don’t ignore it.

8. Always Cold

If you're wrapped in a blanket in June, it might be more than the AC. Metabolism helps regulate body temperature. Without enough energy, your body struggles to produce heat—and low circulation means you feel it more.

9. Irregular Periods

Metabolic slowdown can throw your whole hormonal system out of balance, including your cycle. If your period’s acting weird—or disappeared altogether—it could be a sign your body is conserving energy and needs support.

 


What to Do If You Suspect a Slow Metabolism

The good news? Your metabolism isn’t stuck. It’s responsive. And there are simple, natural ways to give it the nudge it needs.

Here’s where to start:

Eat for energy

Fuel your mitochondria with nutrient-dense, whole foods—especially ones rich in protein, B vitamins, healthy fats, and antioxidants. Focus on meals that regulate blood sugar, not spike it.

Supplement smart

Look for supplements that actually support energy production, hormone balance, and stress regulation. (Like The Baseline, which blends adaptogens, B vitamins, red clover, and more to help your metabolism work with your hormones, not against them.)

Prioritize sleep

Quality sleep is when your body repairs cells and resets your system. Without it, metabolism suffers. Create a bedtime routine that supports melatonin production and nervous system calm.

Lower your stress

Chronic stress = high cortisol = wrecked metabolism. Find rituals that help you slow down and reset—whether it’s walking, breathwork, or hiding in the closet with a piece of dark chocolate. (No judgment.)

Skip the extremes

Crash diets and intense workouts can slow your metabolism further. Perimenopause isn’t the time to starve or punish your body—it’s time to support it with consistency, nourishment, and care.

 


The bottom line:

If you’re noticing these signs—especially a mix of fatigue, weight gain, mood swings, and sleep issues—it’s not “just getting older.” And it’s not in your head.

Your metabolism may be slowing down, but that doesn’t mean you’re stuck.

With the right tools and support, you can feel more energized, clear-headed, and steady again.

Want to learn more about supporting metabolism naturally in perimenopause?
check out The Baseline HERE→

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