Metabolism isn't the problem. Lifestyle drift is.

Metabolism isn't the problem. Lifestyle drift is.

There is a big misconception that age is the reason you are gaining body fat. When in reality, that could not be further from the truth.

A major study published in Science on over 6,400 people found metabolism stays almost the same from your 20s to your 60s.

Even once you hit your 60s, metabolic rate only declines by less than 1 percent per year.

So if you are in your 30s, 40s, or 50s and struggling with body fat, it is not your age. It is lifestyle drift.

Lifestyle drift is what happens when responsibilities increase, life gets louder, and your habits slowly slip. Not because you are lazy. Not because you do not care. Simply because your attention is pulled in a thousand directions.

Think back to your early 20s. You moved without thinking about it. You slept more. You had fewer worries. You ate freely and somehow got away with it. Life was simpler.

Fast-forward. You now have work, relationships, bills, deadlines, and people who rely on you. Your movement drops. Stress rises. Cortisol spikes. Cravings creep in. Before you realise it, your body feels stiff, posture collapses, energy dips, and you start avoiding fitted clothing because the belly arrived quietly over time.

This is lifestyle drift. And the good news is you can reverse it. Introducing the PerformWell Method.

1. Structure your calendar.

Action tip: schedule your workouts like meetings. Treat training sessions as non-negotiable appointments.

2. Get active.

Action tip: add 2,000 extra steps per day to whatever you currently do. Build momentum before intensity.

3. Fuel your body.

Action tip: prioritise protein at each meal. Eat a serving of fruit and veg at every meal to hit fibre targets. Aim for 2 to 3 litres of water daily. Simple rule: protein, plants, hydration.

4. Sleep well.

Action tip: set a phone alarm for “sleep wind-down.” Screens off, lights low, no work 60 minutes before bed.

5. Manage stress and focus.

Action tip: take 5 quiet minutes each evening to journal, breathe, or offload thoughts before sleep.

Master these five pillars and you take control over your body, your energy, and your life.

You stop drifting and start leading. You perform better at work, feel confident in your body again, and step into your best physical shape yet. Lifestyle drift created the problem. The PerformWell Method solves it.

P.S. If you found this valuable, follow me and Dan on Instagram: https://www.instagram.com/getfitbynick https://www.instagram.com/coach.dan.king