'At 54, my metabolic age is 35 – here’s how you can lower yours'

‘At 54, my metabolic age is 35 – here’s how you can lower yours’

Posted by author March 3, 2025 Fitness

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Four years after she started lifting weights, 54-year-old Annie Murray now has the metabolic age of a 35-year-old. At 47, when she started going through the perimenopause, she also quit drinking, and at 51, she cut out refined sugar and ultra-processed foods (UPF).

‘These milestones didn’t just change my body,’ she writes on Instagram. ‘They completely changed my life. For anything to change, you have to change something. It’s never too late to take control of your health, and become the strongest, healthiest version of yourself.’ Why is your metabolic age important? ‘It’s the comparison of your basal metabolic rate (BMR) to the average BMR of people your age. BMR indications how many calories your body burns at rest,’ Murray explains.

For her, the key was building muscle mass, since ‘muscle burns more calories at rest than fat’. Lifting weights, going sober, and cutting out refined sugar and UPF all played important parts. Here’s how she hit her goal, including exactly how she exercises, how she gave up alcohol, and everything she eats on an average day.

Murray’s weekly exercise routine:
3 x 45-minute full-body strength workouts, targeting chest, back, biceps, triceps, shoulders and legs
2-3 x 45-minute cardio workouts (usually spin)
Daily dog walk (often wearing a weighted vest)

‘I’ve always been into fitness and I started studying to be a personal trainer. I built a gym in my garden to do one-to-one training with my clients and for my family to use it,’ Murray told the Telegraph.

‘At that time, my own fitness regime was mainly running and lighter weights. But because I was in menopause I wanted to make my body strong both inside and out to deal with all the hormone changes. Menopause lowers oestrogen and testosterone levels, which are essential for muscle maintenance. So, when I was 50 I started to lift proper weights.

On Instagram, she writes: ‘I train three times per week, but every session is hard, heavy and focused on progressive overload. It didn’t happen overnight – it took time to build up to this. Strength isn’t built in a week; it’s earned over months and years.

‘I train the same muscle groups week after week: chest, back, triceps, biceps, shoulders, legs, core, incorporating the same fundamental movement patterns: push, pull, squat, hinge, lunge, carry.

‘But strength training alone isn’t enough. I also do low-impact cardio and interval training to keep my heart and lungs strong. I follow a solid nutrition plan – because you can’t out train a bad diet. And I focus on quality fuel for muscle growth and recovery – I cut out ultra-processed foods, focus on lean proteins, non-starchy veggies, and smart carb timing around workouts. There’s no magic pill – just commitment, consistency and fuelling your body for long-term strength and health.

Factors that could be slowing your progress

‘If you’ve been working hard at strength training for a while but haven’t seen progress, here are a few common factors that could be slowing your progress:

Progressive overload. ‘This is all about gradually challenging your muscles more over time. If you’re not increasing the intensity of your workouts, it’s easy to hit a plateau. To keep seeing gains in strength and muscle, try adding a bit more weight, a few more reps or doing an extra set every few weeks. You could also decrease the rest time between sets, add in some supersets or drop sets, or slow down the tempo of reps. This will keep your muscles guessing and growing.’

Recovery and rest. ‘Your body needs plenty of time to recover and build muscle, especially for women during menopause. If you’re not getting enough rest between workouts or enough sleep, it can slow down your progress and even lead to overtraining. Try to prioritise your sleep and make sure to take rest days or include active recovery to give your body the time it needs to bounce back stronger.

Nutrition. ‘Eating the right foods is crucial for muscle repair and growth. Without enough protein and the right nutrients, your progress might stall, and your energy levels could drop, making workouts harder. Focus on a balanced diet with plenty of protein, healthy fats, and complex carbs. Try to include 20-30 grams of protein in each meal to support muscle growth.

Technique. ‘Good technique is critical. Learn to build muscle safely, with correct form to avoid injuries.’

Daily movement. ‘We burn 90% of our calories outside of the gym. What we do after our workout matters, so increasing our movement and trying to walk more is important. When I turned 50, I got a dog, and that’s when I started walking daily. I didn’t realise then what this simple yet powerful, low-impact exercise could bring. It strengthens my heart, improves circulation, lowers blood pressure, reduces risk of heart disease and stroke, boosts metabolism, strengthens bones and muscles and more.’

5 things that happened to my body when I started to strength train after 50

‘My body composition began to change. Gaining muscle through lifting weights and proper nutrition has helped me to become stronger, look leaner and be more toned.’
‘My knees and hips hurt less. Building muscle around your joints can help protect your joints by absorbing shock and reducing pressure.’
‘My posture has improved. This was unexpected, but lifting weights with the correct form has taught me to stand and walk better.’
‘My mobility has improved. Learning the fundamental patterns of squats, deadlifts, lunges, rows, presses etc, has forced my body to recognise these types of movements, which are used so regularly in every day life.’
‘My immune system has improved. Before weight training, I regularly caught coughs, colds and had yearly bouts of shingles. After four years of strength training, my immune system is now strong.’

2. She stopped drinking

‘At 47 and in perimenopause, I decided to quit drinking alcohol. I did this because I had started to suffer symptoms of anxiety and heart palpitations if I’d been out for a few drinks the night before. Once I stopped, the symptoms went away.

‘Two years later, as I entered menopause, I faced new challenges such as low energy and mood, sluggishness, fatigue, bloating. I was never dependent on alcohol, but I did enjoy it. Social events always seemed to revolve around drinking, and I believed that to truly have fun, alcohol had to be part of the equation.

‘When I entered perimenopause in my 40s, everything changed. I faced low moods, sleepless nights, and hot flushes. At the time, I didn’t connect these symptoms to perimenopause—I just felt like I was losing my grip.

‘During this challenging time, my relationship with alcohol started to shift. Nights out often left me feeling anxious, with heart palpitations that I couldn’t ignore. I tried moderating my drinking, limiting it to weekends. But in my world, weekends sometimes started on Thursday—or Wednesday if the week had been tough. Trying to moderate became exhausting. After one too many mornings spent regretting the aftermath of “fun,” I knew it was time for change. I owed it to myself—my body, my mind, and my well-being.

‘On the 10th of December 2017, I decided to stop drinking.

‘It’s not an exaggeration to say that my life has completely transformed. These are the biggest benefits I’ve gained: improved mood, more energy, improved gut health, better skin, mental clarity, greater productivity, better stress management, easier weight management, deeper, more restful sleep, boosted confidence, stronger relationships, better body composition.

‘The biggest lesson I’ve learned? I don’t need alcohol to enjoy myself. I still love socialising, dining out, and dancing, but now I do it with a clear mind, more energy, and more money in my pocket. Best of all, I wake up every day feeling level-headed, focused and full of energy. No more lost Sundays recovering from hangovers, no anxiety, and no heart palpitations after a night out. These days, I’m at the gym by 7 a.m., ready to seize the day.

‘Seven years on, I’m happier, healthier and fitter and not once have I ever woken up thinking, “I wish I had a drink last night!”

How exercise can help break unhealthy habits

‘When you try to break the habit, things become tricky. Without the ‘feel good’ hit, you might feel cravings, irritability, or stress. However, from my experience, I have learned that you CAN completely rewire the brain, and the key is to trick your brain into believing that it is still getting a reward. That’s where exercise is your secret weapon!!

‘Here’s how exercise can help you break unhealthy habits:

‘Boosts feel-good chemicals: When you exercise, your body releases the same mood-boosting chemicals, dopamine and endorphins, which also help relieve pain and reduce stress. So, when trying to break an unhealthy habit, try to replace it with a workout or a walk, giving you the same ‘feel-good’ vibe.
‘Reduces cravings: Physical activity helps distract your brain from cravings and also reduces stress, making it easier to resist temptation. Remember that cravings are temporary, and your brain is adaptable. Stick with it, and over time, your brain will adjust, and your cravings will fade as your new habit takes over.
‘Build new healthy habits: By replacing your unhealthy routine with a healthy one, such as exercise, you’re teaching your brain a healthier way to unwind. Over time, this new habit will stick, and you won’t even think about the old habit.

‘Remember, breaking a habit takes time! Be patient and celebrate your progress, knowing that each day, you’re creating new, healthier pathways in your brain. You’ve got this!!’

3. She cut out refined sugar and ultra-processed foods

‘At 50, menopause changed everything. My energy plummeted, my immune system weakened, and I constantly felt drained. I knew something had to change.

‘At 51, I made a powerful decision: I quit ultra-processed food after learning how it was affecting my body.

‘Here’s what I learned: Blood sugar spikes and crashes = Fatigue, cravings and insulin resistance. Inflammation from additives and sugar = Joint pain, bloating and discomfort. Low protein and high sugar diets = Muscle loss, belly fat and sluggish digestion.

‘Ultra-processed foods are often packed with added sugars, unhealthy fats, and empty calories – while lacking fiber and essential nutrients our bodies actually need. Research continues to show that regular consumption of these foods raises the risk of obesity, diabetes, and chronic diseases

‘Instead, I shifted my focus to whole, nutrient-dense foods. Now I feel stronger, more energised, and healthier than ever. Here’s what worked for me:

Protein (100g daily)
I prioritised complete proteins (contain all 9 essential amino acids) to:
Preserve muscle and prevent loss (which accelerates post-menopause)
Support bone health and osteoporosis prevention
Keep me fuller for longer and aid weight management
Support hormones and metabolism
Fiber (25-30g daily)
This was a game-changer for:
Heart health, blood sugar control and weight balance
Digestion, gut health and hormonal stability
Sustained energy throughout the day
Healthy fats
I made good fats a priority to:
Balance hormones and support brain function
Improve heart health, cell growth and bone density
Boost mood, skin health and long-lasting energy
Reduce inflammation for overall well-being

‘Protein staples in my meals’:

Lean poultry (chicken and turkey)
Lean beef
Fish (salmon, tuna)
Eggs
Natural Greek yoghurt and cottage cheese
Nuts and seeds

‘High-fibre foods I love’:

Vegetables (broccoli, kale, sweet potatoes)
Fruits (berries, avocado, bananas)
Legumes (lentils, chickpeas)
Wholegrains (quinoa)
Nuts and seeds

‘My go-to healthy fats’:

Avocados
Olive oil and olives
Nuts (almonds, walnuts)
Chia seeds and flaxseeds
Oily fish (salmon, mackerel)

‘After learning how falling estrogen levels can make our bodies less responsive to insulin, I also quit sugar. Insulin is a hormone produced by the body to reduce sugar levels in the blood. High blood sugar can lead to inflammation in the body, which can increase the risk of chronic diseases such as:

Cardiovascular disease (heart disease and stroke)
Type 2 diabetes
Alzheimer’s
Arthritis

After two weeks of removing cakes, biscuits, sweets, and any food containing processed sugar from my diet, the withdrawal symptoms, like headaches, disappeared. I felt less bloated, had more energy, and improved my sleep. My blood sugar levels felt stable, and the cravings for sugary snacks disappeared. Now, at 54 and postmenopausal, I’m still sugar-free, and it’s one of the best changes I’ve made for my health.

My tips to quell sugar cravings

‘Swaps make a big difference: Start by replacing sugary snacks with healthy alternatives such as fresh fruit, nuts, or Greek yogurt.’
‘Read labels like a pro: Sugar hides under many names (like fructose and corn syrup). Get familiar with labels and make more mindful choices.’
‘Fuel up with protein and fiber: Eggs, lean meats, and fruit/veggies keep you fuller longer, making it easier to resist sugar cravings and keep blood sugar steady.’
‘Use natural sweeteners: Try cinnamon or fresh fruit to add natural sweetness without the extra sugar.’
‘Stay hydrated: Thirst often disguises itself as a craving! Drinking water throughout the day helps reduce those sneaky urges for sweets.’

Now at 54, post-menopause, with a metabolic age of 35, these simple shifts have completely transformed my health and fitness – restoring my energy, strength, and overall well-being.

Murray’s daily meal plan

‘Here’s what I eat in a typical day to stay fit and healthy in my 50s and during postmenopause. I always aim to consume over 100g of protein, have lots of fibre and include probiotics for gut health.

‘I avoid processed sugar, additives or preservatives, refined carbohydrates, and ultra-processed food, and focus on protein, real whole food, probiotics, high fibre and healthy fats.

Breakfast – approx 15g protein:
200g natural Greek yoghurt
10g chia seeds (soaked in the yoghurt overnight)
100g defrosted frozen berries
Snack – approx 4g protein:
1 x apple and some almonds
Lunch – approx 45g protein:
100g cooked chicken breast
80g red & white quinoa
2 boiled eggs
Loads of salad leaves
Tomatoes
Sugar snap peas
Half an avocado
Homemade salad dressing:
2 tablespoons of extra virgin olive oil
1 tablespoon of balsamic vinegar
Pinch of Redmonds real salt
Pinch of pepper
Dinner – approx 50g protein:
2 pork chops
Loads of non-starchy roasted veggies cooked with a drizzle of olive oil (kale, broccoli, courgettes, peppers, red onions)
Drinks:
2 litres of water
2 x coffees

Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).