As we age and approach menopause, metabolism naturally slows, muscle mass declines, and shifting hormones can make fat loss feel harder than ever. Luckily, there are certain changes you can make to your diet and lifestyle in order to keep your metabolism as strong as it can be. Choosing the right plant-based proteins, for example, can help support muscle, improve insulin sensitivity, balance appetite hormones, and help you burn more calories.
Hector Perez, MD, explains that these foods support thyroid function, help steady blood sugar, reduce inflammation, and keep muscle protein synthesis active as estrogen drops. “I always advise my female patients over 50 to choose plant protein not for calories, but for its ability to protect muscle, support insulin sensitivity, and help the gut regulate appetite hormones. Eating smarter is key to a healthy metabolism, so don’t mistake it for eating lesser.” Here are the top plant-based proteins he recommends.
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1. Lentils
Lentils are one of Dr. Perez’s top metabolism boosters for people over 50. He explains that "they’re protein-dense, rich in iron and B-vitamins, and high in resistant starch, which feeds gut bacteria and improves insulin sensitivity." That’s especially important for women over 50, who often struggle with blood sugar swings and cravings. He adds that "better insulin control means fewer cravings and better fat-burning."
Low iron can also slow metabolism. According to Perez, "women over 50 often have lower iron, and chronically low iron slows the thyroid. Lentils quietly fix that problem." He recommends adding them to soups or salads for "a protein boost that doesn’t spike glucose." Perfect!
2. Tofu & Tempeh
Since muscle loss accelerates after menopause, protein becomes even more essential. Dr. Perez explains that "because women lose estrogen after 50, their muscle loss accelerates. Tofu and tempeh contain phytoestrogens that may help reduce that muscle loss while providing complete protein."
Tempeh offers added gut benefits as well. "Tempeh is also fermented, which supports gut diversity and reduces inflammation; inflammation slows metabolic rate more than people think." His suggestions? "Marinate tofu like you would chicken or sauté tempeh with spices, instead of eating it plain, so you actually enjoy it and eat enough to build muscle." Yum!
3. Chickpeas & Hummus
Chickpeas are often labeled a carb, but Dr. Perez says this is misleading. "Chickpeas are often dismissed as carbs, yet they provide protein plus soluble fiber that stabilizes glucose," he tells us. The real key is what you pair them with: "The key is not eating hummus with pita chips. Pair it with vegetables, use chickpea flour for pancakes, or mix chickpeas with tuna or tofu."
Stable blood sugar is crucial for metabolism. As he notes, "when blood sugar stays steady after meals, your body is more likely to burn fat instead of storing it."
4. Chia Seeds
Chia seeds are popular for weight loss, but Dr. Perez says people benefit from them for a different reason than they think. "Chia pudding doesn’t boost metabolism because of its calories. It works because chia helps you absorb protein better, with its gel-like fiber… slowing digestion, which improves amino acid uptake and keeps muscle protein synthesis stable."
And stable muscle building means a stronger resting metabolism! He recommends mixing chia with high-protein foods: "I recommend mixing chia with Greek yogurt or soy yogurt and protein powder, not eating it alone."
5. Black Beans
This is one of Dr. Perez’s most surprising recommendations: cold black beans. The temperature change increases their metabolic benefits, he says. "Cold black beans or cold bean salads form more resistant starch, which lowers insulin spikes and feeds gut bacteria that influence appetite hormones."
He calls them "a free natural GLP-1 boost without medication." With better gut signaling, “less overeating and more stable fat metabolism” follow naturally. A cold bean-and-avocado salad is ideal for those who prefer lighter meals. The more you know!
6. Edamame
Edamame is more than a tasty snack. It's also one of the simplest ways for people over 50 to increase plant-based protein intake. Dr. Perez explains that "it’s a complete protein, high in leucine, which is the amino acid required to trigger muscle building." Since many plant foods fall short in leucine, "edamame is truly unique for metabolism over 50."
He suggests swapping it in for higher-calorie snacks: "Snack on steamed edamame instead of nuts; it’s higher in protein and still contains healthy fats."
We're craving some right about now!
