Slow Metabolism After 40? What Metabolic Health Really Means

Many adults assume that gaining weight, losing energy, and struggling to maintain muscle are simply unavoidable parts of getting older. But what if age is only one part of the picture?
In this episode of Six Weeks to Fitness, Vincent Ferguson speaks with metabolic health coach Shay Raney about what metabolic health really means and why it matters for adults over 40.
Shay explains how nutrition, muscle, hydration, sleep, stress, emotional health, daily habits, and community can all influence the way a person feels and functions.

Take Shay’s Metabolic Scan
Shay invites viewers to complete her metabolic scan to learn more about their current lifestyle and body-composition goals.
The scan takes approximately three minutes. You can take it Here.

Opening: What Does Healthspan Mean?

Shay: Healthspan means that I need to live long enough to be around for my children and grandchildren.

I do not want to be a mom from the couch. I want to be the mom who is outside swimming in the pool with her children. I do not want to struggle to get down on the floor to play Legos.

I want to be fully present with my family. If I can do the things I want to do and my health is not holding me back, that is what healthspan means to me.

Announcer: Welcome to Body Sculpt of New York and the Six Weeks to Fitness podcast. And now, here is your host, Vince Ferguson.

Is Weight Gain After 40 Simply Part of Aging?

Vince: Have you noticed that losing weight after 40 seems much harder than it used to be?

Maybe you are eating about the same amount. Maybe you are exercising, yet the scale keeps moving in the wrong direction. Perhaps your energy is not what it used to be.

Many people assume that this is simply part of getting older. But what if your body is trying to tell you something? What if it is less about age and more about your metabolic health?

Today, we are going to explore what metabolic health really means, why it matters for adults over 40, and how improving it may help you stay stronger, more energetic, and independent for years to come.

Welcome to Six Weeks to Fitness, Episode 241, where we hope to inform, motivate, encourage, and inspire you toward living a healthier lifestyle.

Joining me today is metabolic health coach Shay Raney. Shay has helped more than 1,000 people improve not only their weight, but also their energy, confidence, and overall health.

Before becoming a health coach, she spent nearly two decades mentoring people through ministry. Helping others transform their lives has always been at the heart of what she does.

Shay, thank you so much for coming on the Six Weeks to Fitness podcast. How are you?

Shay: I am great. Thank you so much for having me.

Vince: It is great to have you here. You are doing some work while we speak, which is amazing.

Shay: It is called habit stacking. When you have goals, you can walk on your walking pad while you are doing an interview.

What Is Metabolic Health?

Vince: Most people have heard the word metabolism, but they may not really understand what it means.

If I stopped ten people on the street and asked them what metabolism means, many of them probably would not have a clear answer.

So let us start there. What exactly is metabolic health, and why should adults over 40 care?

Shay: I had to ask myself the same question when I started doing this work.

What does metabolic health mean? What does true health mean?

I grew up in a small town. I watched my mom take naps every day in her car while she was at work. Later, I spent 18 years in ministry. My lifestyle involved teaching, coming home, watching movies, and feeling exhausted.

I assumed that was simply how health was supposed to be.

Then I watched my mentor lose 150 pounds, and he challenged me to help other people do the same. I took people to the gym because I thought the answer was simply to work harder and exercise more.

But you cannot outrun your fork.

There are approximately 3,500 calories in a pound of fat, depending on the individual and the circumstances. Exercise is important, but nutrition has a major influence on body composition and health.

To answer your question, metabolic health is what you are from the inside out. It is the health of your body.

I eventually went through a program myself because I wanted to understand what my clients would experience. I thought I was healthy because I weighed 105 pounds. People looked at me as if I were a picture of health.

But I was living on the couch. Life was living me. I was not living intentionally.

After one week of the reset program, my energy went through the roof. I lost six pounds, and I had visible abs for the first time. But more importantly, I had energy.

I felt better. I looked better. My students even told me I was nicer to them.

When you are dealing with brain fog, hunger, and low energy, you can become more easily stressed. I would become snappy when I was hungry.

After that first week, I started dancing and hiking. I was suddenly living life intentionally.

Then I gained a couple of pounds and started to panic. I thought I was supposed to keep losing weight.

My coach told me to slow down and get a metabolic scan.

What Is a Metabolic Scan?

Vince: What is a metabolic scan?

Shay: A metabolic scan or metabolic scale can provide information about your body composition. Depending on the device, it may estimate muscle, fat, visceral fat, subcutaneous fat, body water, protein, and other measurements.

It can also provide an estimated metabolic age.

When I completed my first scan, I discovered that I had gained five pounds of muscle. I was not simply gaining weight. I was becoming healthier and stronger.

As I continued the journey, I eventually gained 21 pounds of muscle.

That is what metabolic health means to me: understanding the health of your body from the inside out.

I am currently on a fertility journey, so my goals are different now. I have been intentionally gaining healthy weight, which can be discouraging when I only look at the number on the scale.

But when I look at the scan and it says that my metabolic age is five years younger than my actual age, I know I am moving in the right direction.

How Accurate Are Body-Composition Scans?

Vince: You sent me a link, and I want to explain it to viewers who may be interested. What exactly does the scan do?

Shay: It is similar to a metabolic scale. You complete information about your activity level and daily life. It is essentially a survey that provides an estimate of different aspects of your health and body composition.

If you go to a gym and use an in-body scale, you may receive more detailed information. A DEXA scan can provide another type of body-composition assessment.

I recommend a smaller scale for many of my clients because they live all over the country and cannot always access specialized machines.

Is it 100 percent accurate, like a DEXA scan? No.

But is it relevant and useful as a starting point? Yes.

For clients using GLP-1 medications, I encourage them to monitor their body composition because preserving muscle is important. If their scale shows that muscle is increasing and fat is decreasing, that gives us additional information about how their nutrition plan is working.

Food is fuel for your body. It is not simply about feeding your face.

If you have a Honda Civic, you would not put diesel fuel in it and expect it to operate properly. Your body also responds to the fuel you consistently provide.

Is Weight Gain Really Caused by Age?

Vince: Many adults think that when they gain weight, it is simply because they are getting older. Is it more than age?

Shay: It is more than age. Your habits create your results.

When I was younger, I thought taking a nap was normal because that was what I saw in my family. I ate whatever I thought was healthy.

I might have spaghetti one day, tacos the next day, and enchiladas after that. Even if the foods seem reasonable, you still need to consider the balance of carbohydrates, protein, and healthy fats.

When those areas are balanced, your body can function more effectively.

I have posted pictures showing my transformation from being very thin to gaining 21 pounds of muscle. Now I am intentionally gaining some additional body fat because my husband and I are on a faith-based fertility journey.

That is a reverse mentality for me. For years, I was trying to lower my body-fat percentage and build muscle. Now, the goal is different.

Every stage of life is different.

I help people who want to lose weight. I help people who want to improve their fertility. I work with people who want to discuss their medications with their healthcare providers. The question is: What is your health goal, and where are you now?

The Bible says that people perish for lack of vision. You need to identify where you want to go and then take practical steps to get there.

That is what we teach in our metabolic program:

• Here is where you are.
• Here is where you want to go.
• Here are the practical steps.
• We will coach you through them.

What Health Problems Do Clients Bring to You?

Vince: Besides being overweight, what other issues do most people bring to you?

Shay: I work with clients throughout the United States.

Some want to improve their blood pressure and have conversations with their doctors about their medication. Others are dealing with diabetes or want to improve their health before making any medication decisions.

Many mothers and grandparents want to be able to get down on the floor and play with their children and grandchildren.

That was a major shift for me when I moved from ministry into health coaching. I originally entered health coaching because I needed to earn money and pay rent. But I had already been helping people at the gym.

The problem was that many people lost weight and then gained it back because they had not changed their foundational habits.

The Ministry Behind Health Coaching

Vince: How important is ministry and faith to your work?

Shay: It is extremely important.

I call my business a “business tree.” That is my own phrase. When I first started health coaching, I thought, “If I can pay a couple of bills and cover my rent, that will be enough.”

Then the testimonies started coming in.

Moms began taking themselves off the back burner and putting themselves on the front burner so they could have the energy to care for other people.

When you are on an airplane, you are told to put the oxygen mask on yourself first because you cannot help someone else if you are not breathing.

That is what I love about this work. When I help a mom, grandmother, or grandfather become active with their family, it feels like ministry in a new realm.

My own mom lost 30 pounds in six weeks. Then she went hiking with my dad and me, even though she had bad knees. That had not happened in years.

It was a powerful moment because she had taken responsibility for her health.

Doctors are important, and people should listen to their doctors. But you also have to pay attention to what your body is telling you and speak up when something does not feel right.

Why You Need to Speak Up About Your Health

I recently had a niece who was in an ATV accident. Her pain was increasing, and she was becoming sicker, but the family was initially told that they could wait.

Her mother insisted that additional testing be done immediately. When they did the testing, they found more injuries.

That experience reminded me that you have to speak up for your health. If you do not communicate how you are feeling or reach out for help, you may not discover what is really happening.

I once thought that sleeping on the couch or taking a nap in the car was normal. After changing my habits, I realized there was another way to live.

Are You Becoming a Lid for the People Around You?

I often speak to leaders, parents, grandparents, and caregivers.

If you are only willing to go as high as you are going right now, the people who follow you may only go slightly higher than that. You can become a lid.

So ask yourself: Are you becoming a lid simply because you are not taking care of yourself?

One of the first people I thought about was my uncle. He weighed more than 300 pounds and said he would become my client when I started coaching.

I waited six weeks and called his wife because he was not much of a talker. She said she was willing to participate, but he was not.

She lost 30 pounds in six weeks. He was excited about her progress, but he continued to struggle with diabetes.

He eventually passed away on March 9.

I remember thinking, “What if I could have helped him have a better final six months?”

None of us knows exactly how long we have. But what if your final six months could be among your healthiest six months? What if you could live fully instead of struggling all the way to the end?

Start With Nutrition Before Going From Zero to One Hundred

Vince: You mentioned that your mother and your uncle’s wife lost approximately 30 pounds in six weeks. Did they do that simply by changing their metabolic health and eating habits?

Shay: Yes. They did not begin by spending hours in the gym.

Exercise is valuable because it helps build muscle, but some people cannot go from zero to one hundred immediately.

Start with nutrition, then gradually add appropriate training.

If you are already exercising consistently, welcome to the small percentage of people who are doing that. But many people go from the couch directly to the gym without knowing what to do or how to fuel their bodies.

If you do not consume enough protein and nutrients, you may not be supporting the muscle you are trying to build.

You cannot outrun your fork.

If my heart-rate monitor says I burned 500 or 700 calories during a workout, that does not mean I can simply eat anything I want. I would need an enormous amount of additional exercise to burn off a pound of fat.

I do not have time for that.

Water, Food, and Better Choices

Vince: You teach people how to eat healthier and make better food choices. Is that one of the keys to improving metabolism?

Shay: Yes. Water is also important.

The first thing that touches your lips in the morning can influence what you crave throughout the day. Many people immediately reach for coffee.

I recommend beginning with water. Using a straw can make it easier to drink water consistently because you may drink more without thinking about it.

Some people use a general goal such as 64 ounces per day or approximately half their body weight in ounces. However, individual hydration needs vary based on body size, activity, climate, health conditions, and medical guidance.

Some clients tell me they are using the bathroom more frequently when they begin drinking more water. That can happen, especially when their previous intake was low.

Editorial note: The original conversation contains claims about water “flushing away fat” and toxins. Those statements should be reviewed and softened before publication because hydration supports normal body function, but water itself does not directly dissolve body fat.

Lemon Water and Protein

Vince: What about lemon in water?

Shay: A small amount of lemon juice in water can be fine for many people. But someone trying to lose weight should still consider the total amount of sugar and calories in their diet.

I encourage clients to focus on essential amino acids and adequate protein because muscle becomes increasingly important as people age.

If you are not actively protecting your muscle, you may be losing it.

That does not necessarily mean you must spend all your time in the gym. It means consuming adequate nutrients and using appropriate training to protect, activate, and restore muscle.

Some clients use amino-acid products. The amount depends on the individual, their goals, and the rest of their nutrition plan.

I previously used creatine while focusing on muscle building. Creatine can be useful for some people, but anyone who is pregnant, trying to conceive, taking medication, or managing a health condition should speak with a qualified healthcare professional before using supplements.

Why Diets Often Stop Working

Vince: What would you say to someone who has tried every diet and feels that nothing works anymore?

Shay: I like to spell the word “diet” differently: “die” and “heal.”

A diet that causes you to feel deprived may not create healthy habits for life. The goal should be to help your body heal from the inside out through sustainable habits.

Our program uses a four-part structure.

The First Part: Habits of Health

The first part is a transformational system that walks people through 26 chapters. The goal is to identify unhealthy habits and replace them with healthier ones.

For example, if someone is drinking Dr Pepper every day, simply removing it may not be enough. You also need to add a healthier replacement, such as water.

You remove one habit and replace it with another habit.

The program also addresses emotional eating, your surroundings, coaching, and community.

The Second Part: Community Support

We have a private Facebook community where clients can find simple recipes, encouragement, and accountability.

One client had lost 50 pounds and was approximately 20 pounds from her goal. When she posted her progress in the community, other members encouraged her.

When people cheer you on, it can help you continue moving forward.

We also meet online once a week for a 30-minute habits-of-health call. Because many of our clients are faith-based, I sometimes call it “Health Church.”

We discuss how faith applies to daily life and how to turn ideas into practical steps.

The Third Part: Coaching

The third part is having a coach who has been through the process and can walk you through the program.

Day two can be difficult for some people. A coach can ask whether you followed the plan, whether you have your electrolytes, and whether you need help adjusting.

The coach helps you remember why you started.

The Fourth Part: Structure and Meal Planning

The fourth part is a structured meal plan.

We provide training wheels and tools to help people learn. The goal is not to depend on those tools forever. The goal is to learn how to make better decisions independently.

The Power of Accountability: Bob’s Story

Bob came to me two years ago, and we lost 85 pounds together.

He had undergone knee-replacement surgery that did not go well, and he began emotional eating.

When he gained some weight back, I helped him return to structure. He told me he had regained approximately 20 pounds because emotional eating had taken over.

Bob had once spoken at one of my events while using a cane. He said he was leaning on the structure of the program.

I reminded him that he wanted to live long enough to see his grandchildren and play golf with his daughter.

Later, I saw pictures of him playing golf with her. That was the power of community and accountability.

In the Bible, people placed stones as reminders of how far they had come. I encourage clients to create similar reminders.

When clients reach a milestone, such as losing 10 or 50 pounds, I may encourage them to buy a bright piece of clothing that did not fit before.

One client lost more than 100 pounds. I encouraged her to buy a bright yellow shirt. Every time she wore it, it reminded her that she had made progress and did not want to return to her previous habits.

Are Cheat Days Helpful?

Vince: Do you believe in cheat days?

Shay: I call them “Tuesday” because the important thing is to make a conscious choice.

If it is your birthday, anniversary, or Christmas, you may decide to have cake, a burger, or another special food.

That is fine. But you also need to return to your structure the rest of the time.

The problem occurs when one special meal becomes an entire weekend or when a person abandons the plan completely.

I have a friend who calls me every few years and says he needs to lose 30 pounds. He loses the weight, then goes out for a cheeseburger and fries the following weekend.

When he gains three pounds in two days, he panics. But much of that short-term change may involve water retention, food volume, sodium, and inflammation rather than three pounds of body fat.

You cannot want health for someone more than they want it for themselves. I can provide the tools and support, but the person has to take the driver’s seat.

Protein, Carbohydrates, and Healthy Fats

Vince: There is so much conflicting information about protein, carbohydrates, fasting, and supplements. What do you tell people?

Shay: It depends on the person’s goal.

When someone completes a metabolic scan, I review the information and ask what they want their health to look like.

Maybe their goal is to be active with their grandchildren. Maybe they want to lose 30 pounds. Maybe they want to gain muscle or improve their energy.

The plan should match the individual.

Some people may need to reduce their carbohydrate intake, increase protein, and include healthy fats. But nutrition should not be one-size-fits-all.

Healthy fats may include foods such as:

• Avocado
• Walnuts
• Olive oil
• Other minimally processed sources

That does not mean eating unlimited amounts of fat. It means choosing appropriate portions and better sources.

Be cautious with dressings and sauces because they can add significant calories to a meal. If you order a salad, ask for the dressing on the side and use a small amount.

Eating Out and the Nine-Inch Plate Rule

Vince: Many people eat out. How can they practice mindful eating?

Shay: We provide a dine-out guide for our clients, but there are also simple principles anyone can use.

If you are not a salad person, consider grilled chicken and vegetables.

Ask the restaurant to grill the food rather than fry it. Be aware of sauces, coatings, butter, and dressings.

The nine-inch plate rule is another simple visual guide.

Imagine a nine-inch plate. Your protein may occupy a reasonable portion of the plate, with vegetables making up a significant portion as well.

For someone trying to lose weight, the meal may focus on lean protein and green vegetables. The correct portions depend on the person, their body, their goals, and their medical or nutrition needs.

A deck of cards is sometimes used as a visual comparison for a serving of meat, but exact serving sizes vary.

If you choose a burger, consider a lighter preparation, a lettuce wrap, and modest condiments. Ketchup, mayonnaise, sauces, and dressings can add more calories than people realize.

Sugar and Cravings

Vince: Sugar is a major issue, correct?

Shay: Sugar can be difficult for many people because sweet foods can become part of a repeated craving pattern.

Again, water can help. Before reaching for something sweet, drink water and ask yourself whether you are actually hungry or whether you are responding to a habit or craving.

If you want something sweet, choose a better option when possible. Fruit may be a better choice than ice cream for many people, although the best choice depends on the individual’s goals and overall nutrition plan.

Some products use alternatives such as monk fruit. Read labels carefully and consider the full nutritional content.

I also enjoy sweets. When I am using products from our program, I may choose a chocolate-mint bar. During my fertility journey, I have also looked for dark-chocolate products made with dates.

The key is to make a conscious choice instead of eating automatically.

Fiber and Digestion

Vince: How important is fiber?

Shay: Fiber is important for digestive health and helps keep things moving.

Fiber can be found in fruits, vegetables, beans, whole grains, nuts, and seeds. People should choose sources that fit their individual nutritional needs.

Some people use products such as Smooth Move Tea when they are constipated, but laxative products and herbal teas should be used carefully. Anyone with digestive problems, medication use, pregnancy, or a chronic condition should speak with a healthcare professional.

Sleep, Stress, and Emotional Health

Vince: How do sleep, chronic stress, emotional health, and our daily environment influence metabolic health?

Shay: They have a major influence.

I have clients who follow the program well but sleep only five hours per night. The body needs rest and recovery.

Recently, I traveled from a conference in Florida and was awake for approximately 20 hours. I felt like a zombie.

After getting nine hours of sleep, I felt much better.

Sleep affects energy, food choices, stress, and the ability to follow through with healthy habits.

My husband used to drive trucks overnight, sometimes working 14-hour days. Working nights and sitting for long periods made it difficult to maintain a regular sleep schedule.

Not everyone can immediately change their job, but people can look for ways to protect their sleep and regulate their schedule as much as possible.

Nutrition can also affect how people feel at night. For example, avoiding caffeine later in the day may help some people sleep better.

If you consistently do not sleep, you may feel and function older than you are.

Ask yourself:

• How long do I want to live?
• What do I want to be able to do?
• Am I sleeping in a way that supports that goal?
• Am I protecting enough energy to participate in my own life?

I want to live into my 100s. I have a lot of dreams and a lot of life I want to experience.

I want to be an active mother. That means I need to care for my sleep, nutrition, and energy.

Do You Want to Live in Low-Power Mode?

Vince: Sleep is extremely important. Do you believe nutrition also plays a role in sleep patterns?

Shay: Yes.

Think about your phone. When the battery gets low, it asks you to activate low-power mode.

Do you want to run your life in low-power mode, or do you want to have enough energy to fulfill your responsibilities and enjoy your life?

I love people, and I believe God has called me to connect people. But if I am not taking care of myself, I cannot serve others well.

I used to take on every extra responsibility because I thought someone had to do it.

But when I did that, my sleep was the first thing to suffer. Eventually, I had to ask whether I was helping someone else or taking away someone else’s opportunity by trying to do everything myself.

A few weeks ago, I had too many events and early meetings. I had not slept, and I became emotional because I had put too much on my plate.

My husband pointed out that I had not slept the night before. Lack of sleep affects emotions because you are not fully alert or restored.

You have to protect your energy.

What Does Healthspan Mean to You?

Vince: I often talk about healthspan on my podcast instead of simply talking about lifespan.

When you hear the word healthspan, what does it mean to you?

Shay: Healthspan means being around for my children and grandchildren.

I do not want to be a mom from the couch. I want to be outside swimming with my children.

I do not want to struggle to get down on the floor to play with Legos. I want to be fully involved.

People may tell me that I am too old to become a mother. Doctors have told me that I am too old, which is one reason I am exploring natural approaches and working with professionals.

If I can be fully present with my family and my health is not holding me back, that is healthspan.

God has put a vision on my heart to help people and connect people. I want to be fully present wherever my ministry and life take me.

I want to dance with friends. I want to swim with my family. My brother and his 11 children are coming to visit, and I want to have the energy to swim with them all week.

That is why I am focused on sleep, nutrition, and taking care of myself.

How Can Viewers Connect With Shay?

Vince: Shay, many people will want to learn more about your work. How can viewers and listeners connect with you?

Shay: I am active on social media. Viewers can connect with me through my Facebook and Instagram accounts.

Editorial note: Confirm Shay’s exact public social-media names and links before publishing them. The automated transcript appears to identify them as “Shay Galloway Raney” and “Shay Galloway One,” but those spellings should be verified directly with Shay.

You can also complete the metabolic scan through the link Vince provides below this episode.

The scan takes approximately three minutes and asks about your lifestyle. It may provide information about areas such as visceral fat and other body-composition measurements.

If you would like to connect with me directly, send me a message through social media. We can talk, set up an exploratory call, and determine whether the program may be a good fit for you.

I can also provide free tips, recipes, and practical steps to help you move forward with your health.

Protein and Muscle

Vince: It sounds like your program is thorough. You are not necessarily denying people all the food they enjoy. You are helping them choose food that better supports their bodies.

You keep mentioning protein. Why is it so important?

Shay: Protein is especially important for people who are trying to build and protect muscle.

Some people use their estimated muscle mass as one reference point for how much protein they may need. For example, my muscle mass is approximately 96 pounds, so I aim for at least 96 grams of protein per day.

However, protein needs vary based on body size, age, activity level, health status, goals, and medical guidance.

Most people do not know what that amount of protein looks like. That is why our program provides training wheels and teaches people how to put meals together.

As a simple visual guide, a serving of meat may look similar to a deck of cards. Vegetables can fill much of the rest of the plate, depending on the person’s goals.

The important thing is to begin learning what adequate nutrition looks like in real life.

Shay’s Program and Metabolic Scan

Shay: We recently rebranded and relaunched our company.

We are also hosting an online presentation about what we do. If someone completes the metabolic health scan, I may be able to provide access to the recording so they can learn more about the program.

The scan can give people a starting point before they reach out.

Editorial note: Confirm the current program name, presentation date, recording access, and eligibility requirements before publishing this section.

Closing

Vince: Shay, on behalf of Body Sculpt of New York, my nonprofit organization, and Six Weeks to Fitness, thank you for coming on the show today.

Shay: Thank you so much. It was my pleasure.

Vince: To my listeners, I truly hope this program was informative, encouraging, and inspiring.

Please continue tuning in to the Six Weeks to Fitness podcast. If you have questions, comments, or suggestions for the show, leave them in the comment section below or contact me through the official Six Weeks to Fitness website.

Please subscribe so you do not miss future episodes.

And remember: We may not be able to add more years to your life, but we can definitely add more life to your years.

Thank you so much, Shay.

Shay: Thank you.

Thank you for reading this interview from Six Weeks to Fitness. Hosted by Vincent Ferguson, Six Weeks to Fitness features expert conversations and practical resources designed to help you add more life to your years through better movement, nutrition, mindset, and healthy aging.

For additional fitness, wellness, and lifestyle resources, visit Body Sculpt of New York, Vincent Ferguson’s nonprofit health and wellness organization.

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