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2 min read

Metabolism is the process by which your body converts food and drink into energy. This involves two key factors:

  1. Calories In: The energy we get from food and drink.

  2. Calories Out (TDEE): The total number of calories we burn in a day, made up of:

    • Resting Metabolic Rate (RMR): The calories burned for basic bodily functions.

    • Thermic Effect of Food (TEF): The energy required to digest food.

    • Non-Exercise Activity Thermogenesis (NEAT): Calories burned from everyday activities (like standing or cleaning).

    • Exercise Activity Thermogenesis (EAT): Calories burned from structured exercise.

Why Does Metabolism Slow Down With Age?

As we age, several factors contribute to a natural slowdown in metabolism:

  1. Loss of Muscle Mass: Less muscle means fewer calories burned at rest.

  2. Hormonal Changes: Lower levels of hormones like testosterone and estrogen can affect metabolism and fat distribution.

  3. Reduced Activity: Less movement means fewer calories burned throughout the day.

  4. Thyroid Changes: Declining thyroid function can slow metabolism.

  5. Decreased Caloric Needs: Aging results in lower energy needs.

  6. Cellular Efficiency: Mitochondria become less effective at converting calories into energy.

  7. Insulin Resistance: Aging can lead to insulin resistance, slowing down metabolism and promoting fat storage.

Controllable Factors to Boost Metabolism

Here are things you can actively manage to maintain or boost your metabolism:

  1. Strength Training: Build muscle through weightlifting or resistance exercises. More muscle = higher metabolism.

  2. Stay Active: Include daily cardio (walking, swimming, etc.) and increase movement (take the stairs, stand more).

  3. Protein-Rich Diet: Protein requires more energy to digest and helps preserve muscle, keeping your metabolism higher.

  4. Sleep: Aim for 7-9 hours of quality sleep to regulate metabolic processes and prevent weight gain.

  5. Stress Management: Lower cortisol levels through yoga, meditation, or deep breathing to prevent fat storage.

  6. Hydration: Drink enough water. Hydration supports metabolism, and caffeine or green tea may give it a minor boost.

  7. Meal Timing: Eat smaller, balanced meals throughout the day to prevent energy dips and stabilize metabolism.

Non-Controllable Factors (What You Can’t Change)

These are natural processes that affect metabolism:

  1. Muscle Loss (Sarcopenia): Muscle mass decreases with age, slowing metabolism.

  2. Hormonal Changes: Hormones like estrogen, testosterone, and growth hormone decrease, affecting metabolism.

  3. Thyroid Function: A slower thyroid means a slower metabolism, often leading to weight gain.

  4. Genetics: Your genetic makeup influences your metabolism and fat distribution.

  5. Insulin Sensitivity: Aging can lead to insulin resistance, impairing metabolism and promoting fat storage.

How to Minimize the Slowing of Metabolism

While you can’t control some factors, you can take steps to minimize their effects:

  • Strength training helps offset muscle loss.

  • Hormonal therapies like hormone replacement (for menopause) may be beneficial.

  • Diet and exercise improve insulin sensitivity and thyroid function.

  • Healthy habits like good sleep, hydration, and stress management make a big difference.

By focusing on the factors you can control—such as strength training, staying active, eating a balanced diet, and managing stress—you can keep your metabolism in check as you age. Small daily habits add up to a healthier, more active lifestyle and a more efficient metabolism!