Here`s How To Keep Your Metabolism High - Regardless Of Your Age.
There is a common belief that metabolism slows down with age.
"I used to eat whatever I wanted and never gained a pound. But now, it feels like I just look at food and I gain weight. It's incredibly frustrating because I haven't changed my eating habits, but my body is changing anyway.
It must be my age."
So how do we explain the people who maintain a healthy weight and do not seem to lose their energy?
Maybe their metabolism is faster.
It seems like they can eat whatever they want and not gain weight.
So how can some people maintain their weight, and stay fit and energetic, while others seem to age?
Is it their habits?
Is it their attitude?
Is it their priorities?
It might be all of them.
But it`s not their metabolism.
Your metabolic rate stays pretty much the same until your 60th birthday.
Today, we explore
How are aging and gaining weight related
Getting older slows down your metabolism - myth or fact?
Influences on your metabolism
What to avoid to keep your metabolism high
The Busy Professional Metabolic Plan
The Cost Of Getting Older
There is no denying that we change as we get older.
You need more rest, your body gets stiffer, recovering from injuries may take longer, and you choose a good night of sleep over a visit to a club.
One of the most common complaints is the struggle with weight gain and energy loss.
I hear this combination often when I hop on calls with people who seek professional help.
People are frustrated because they see their bodies changing.
Recently, I had a 55-year-old woman say
"I've put on about 20 pounds in the last few years, and it's affecting my self-esteem. I feel like no matter what I do, I can't get back to where I was."
The frustration of trying everything, from strict diets to extreme workouts to magic pills without seeing the desired results leaves you feeling hopeless.
Another huge aspect is the lack of energy.
Job, family, and private obligations - they all require a certain level of energy.
At the end of the day, there is nothing left in the tank to do what your body and mental health require - movement.
The frustration with weight gain and energy loss is compounded by societal pressure and health concerns.
Society places a high value on youth and physical fitness, often portraying aging in a negative light.
What can we do about it?
It`s about finding a balance between what your body and mind are still capable of and accepting that aging is not a disease, but a normal condition.
We cannot reverse the effects of aging, but we can slow down the process while keeping out metabolism high.
A Myth - Debunked
It`s a widespread misconception that your metabolism is the main driver of your body composition and that it slows down as you age.
For example, different studies showed that your metabolism does not change as much as previously thought.
Look at the Zoe study for instance, which involved over 6,400 participants aged from 8 days to 95 years.
What they found was that metabolic rate increases rapidly during infancy, peaks around age 1, and then gradually declines until age 20. From age 20 to 60, the metabolic rate remains stable, only starting to decline again after age 60 by less than 1% per year.
The NCBI Study: explored the relationship between age and body composition. This study highlights that while body weight tends to increase between ages 40 and 66, the metabolic rate itself does not significantly decline until after age 60. The changes in body composition, such as increased body fat and decreased lean tissue, are more influential on energy requirements than age alone.
So what does all of this mean?
The good news: Sustainable healthy habits determine your body composition.
Thus, to a large degree, it lies within your hand to control your body composition.
The bad news: If you used age-related decline in metabolism as an excuse for unintended weight gain, I need to tell you you were wrong.
So then, which factors have an influence on metabolism?
Influences On Your Metabolism
Body composition plays a crucial role.
The more muscle you have, the faster your metabolism tends to be.
Simple as that.
Why?
Because muscle tissue requires more energy to maintain than fat tissue. This also explains why men typically have faster metabolisms due to their generally higher muscle mass.
Genetics also plays a substantial role in determining an individual's metabolic rate. Some people are genetically predisposed to have faster metabolisms, while others may have genetic factors that slow it down. However, genetics is not destiny when it comes to metabolism.
Physical activity is a powerful modulator of metabolism. Regular exercise, particularly resistance training, can increase muscle mass and boost overall metabolic rate.
This effect persists even when the body is at rest, contributing to a higher basal metabolic rate (BMR).
Hormones exert a significant influence on metabolism. Thyroid hormones, for instance, play a crucial role in regulating metabolic rate. Hormonal imbalances can lead to metabolic disorders, affecting how efficiently the body burns calories.
Body size is another important factor. Larger bodies generally have higher metabolic rates due to the increased energy required to maintain larger organs and more tissue. This is closely related to lean body mass (LBM), which research has shown to be a strong predictor of BMR, potentially more so than other factors.
The diet also plays a key role in metabolism. The thermic effect of food causes a temporary increase in metabolism after eating.
Additionally, certain foods and eating patterns can influence long-term metabolic health. Sleep quality and stress levels also impact metabolism, with poor sleep and high stress potentially leading to metabolic disruptions. Lastly, proper hydration is essential for maintaining a healthy metabolism. Water is involved in many metabolic processes, and staying well-hydrated can support optimal metabolic function.
While some factors like genetics are fixed, many others can be positively influenced through diet, exercise, and other lifestyle modifications.
Avoid This
You are not eating enough
"Eat this to speed up your metabolism"
No food on earth has the potential to speed up your metabolism.
At least not for longer periods.
But some things can negatively influence your metabolism.
"Hey coach, I can go even lower, I`m good with 1500".
The fewer calories you eat, the better?
No, because your metabolism adapts to it. Of course, you need to eat fewer calories than you burn through, but don`t go overboard.
If you go below 1000 calories, your body switches to maintenance mode.
Which means?
It lowers the rate at which you burn calories.
Aim to subtract no more than 500-800 calories from your Total Daily Energy Expenditure.
Not eating enough protein
Eating enough protein ensures that you feel full and it can increase the rate at which your body burns through calories.
This is called the thermic effect of food.
Aim to eat 1,4 grams of protein for every kg of body weight.
What this translates into is eating protein with every meal.
Before you buy grocery, get through your list and make sure that every meal you eat has a healthy dose of protein to be used.
Lack of sleep
A lack of sleep messes with your overall health and metabolism.
Several lifestyle diseases are associated with permanent sleep deficiency, such as diabetes, depression, and heart disease.
On a sleep deficit, your body has to work harder and it compensates for this by holding on to the calories that you eat.
Plus, in case you have the goal to lose weight, it`s much harder to be disciplined in eating healthy food when you are halfway asleep during the day.
Sedentary lifestyle
If you sit all day your metabolism has no chance but be slow.
How do you prompt it to burn more calories?
Simple.
Get up regularly for short breaks, work from a standing position frequently throughout the day, and take a walk before, during lunch, and/or after work.
This way you easily hit at least 7k steps per day, which are known to prevent premature death.
High level of stress
Excess cortisol production due to stress can affect hormone levels and glucose regulation.
Stress has become part of everyday life. We almost cannot see our lives without it. Yet, we need to compensate for the adverse health effects of prolonged stress.
The easiest way is to find out which techniques, and free time activities have the greatest impact to make you feel at peace with yourself.
Could be gardening, walking the dog meditation, maybe exercise.
Book slots in your calendar if you tend to forget about self-care.
The Busy Professional Metabolism Plan.
I assume you lead a busy life, which is why I show you a plan which I would use in my coaching too. This requires no more that 3 hours of your time per week.
Day 1 (30 minutes):
Meal prep: Prepare 3-4 days worth of high-protein breakfasts and lunches
Example: Overnight oats with Greek yogurt and berries, chicken and vegetable stir-fry
Day 2 (15 minutes):
High-Intensity Interval Training (HIIT) workout: 10 minutes of alternating 30 seconds intense exercise with 30 seconds rest
Day 3 (30 minutes):
Strength training: Full-body workout focusing on compound exercises (squats, push-ups, lunges)
Hydration planning: Prepare infused water for the week
Day 4 (15 minutes):
Mindfulness practice: 10 minutes of meditation or deep breathing exercises
Quick grocery run for fresh produce
Day 5 (30 minutes):
Meal prep: Prepare healthy dinners for the remaining days
Example: Baked salmon with roasted vegetables, turkey and quinoa bowls
Day 6 (30 minutes):
Strength training: Another full-body workout, focusing on different exercises than Day 3
Plan next week's meals and create a grocery list
Day 7 (30 minutes):
Active recovery: 20-minute brisk walk or light yoga session
Meal planning and grocery shopping for the upcoming week
Throughout the week:
Stay hydrated by drinking water regularly
Prioritize 7-8 hours of sleep each night
Take short 2-minute breaks every hour to stand up and stretch
Age is just a number when we focus on building an active lifestyle.
With the right habits in place, your metabolism will be working on a high level.
If you lack the consistency or need somebody to hold you accountable, I am happy to help you.
Together we build a healthier, happier and better-looking you.
Here are the pillars that we focus upon in the Holistic Health Performance Program.
Have a great week everybody.