Keto After 35: Why Your Metabolism Changed & How to Use Keto (Correctly) to Break Through
- Julie-Ann Booth
- Nov 3
- 3 min read
Updated: Nov 8
If you’re a woman over 35 and keto isn’t working like it used to, you’re not alone. Maybe you dropped weight quickly in your 20s or early 30s, but now? Despite cutting carbs and loading up on fats, the scale isn’t moving. The truth is, your body changes as you age—and that includes how it responds to dieting.
In this post, you’ll discover five reasons why keto may not be working for you anymore and how to tweak your approach to get real, sustainable results that align with your changing metabolism and hormones.
What Changes After 35 That Affect Keto Success
Slowing metabolism & muscle loss: After 35, your muscle mass naturally starts to decline, which means your resting metabolic rate slows down. Less muscle = fewer calories burned at rest.
Hormonal shifts: Perimenopause and menopause begin to affect estrogen, progesterone, and even thyroid function. This impacts how your body stores fat and processes food.
Lifestyle overload: Between work, kids, aging parents, and life stress, you may be sleeping less and moving less—both of which can sabotage your fat-burning potential.
Why Standard Keto Advice Might Not Work for You Now
What worked at 25 might not be right for 35+.
Macro mismatch: The traditional "high-fat, moderate-protein, ultra-low-carb" formula may need tweaking. You might need more protein to preserve muscle and slightly more carbs for hormonal balance.
Neglecting strength training: Maintaining lean muscle becomes mission-critical. Diet alone won't preserve muscle mass—you need resistance training too.
Hormonal blind spots: Thyroid slowdowns and estrogen declines can dull keto’s effectiveness. These hidden hormonal shifts are often overlooked.
Short-term vs long-term: Keto may have worked short-term, but for sustainable fat loss and health, 35+ women need a more nuanced approach.
5 Common Reasons Women 35+ Get Stuck on Keto
Overdoing "keto" packaged foods: Many products are labeled keto but are filled with inflammatory oils and artificial sweeteners.
Too little protein: Protein needs increase with age to preserve muscle and satiety. Many keto eaters still undereat protein.
Hormones out of balance: Perimenopause, menopause, or even undiagnosed thyroid issues can block fat loss.
Low fibre = gut health issues: The keto diet often leads to fibre deficiency, causing bloating, constipation, and a sluggish metabolism.
Stress & sleep sabotage: High cortisol from stress or poor sleep keeps your body in fat-storage mode. Keto alone can’t override that.
A wholesome spread of nutrient-rich foods including fresh salmon, avocados, eggs, assorted nuts, cheese, berries and a drizzle of olive oil, perfect for a balanced diet.
How to Tweak Keto for Your Body After 35
Macronutrient strategy: Keep carbs low (but not zero), increase clean protein (chicken, eggs, fish, collagen), and focus on anti-inflammatory fats (avocados, olive oil, nuts).
Whole food focus: Ditch the processed keto snacks. Prioritise real, nutrient-dense foods that support hormones and gut health.
Add resistance training: Even 3x/week of strength training can preserve muscle and improve fat loss.
Sleep & stress hacks: Create a wind-down routine, use magnesium, cut evening screens, and meditate or walk to manage cortisol.
Micronutrient support: Vitamin D, omega-3s, magnesium, and adaptogens can help balance hormones naturally.
Track beyond the scale: Use energy, mood, sleep, waist measurement, and clothes fit as metrics of progress.
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