Why Does Metabolism Seem to Slow with Age?

“Visit MRC Mandarin for More on How Age Affects Metabolic Health”

People generally blame a slowing metabolism for the weight they gain as they grow older, but recent research reveals a surprising truth about the stability of men and women’s metabolic rate between 20 and 60 years of age. Fact is, even though your daily dietary intake or physical activities haven’t changed that much, experts say unintended fat gain is more likely caused by lifestyle shifts and the natural loss of muscle mass (sarcopenia), which is due to aging.  

As adults enter their 40s and 50s, weight loss becomes noticeably harder. Major hormonal shifts, such as estrogen changes during menopause in women and decreasing testosterone in men, encourage their bodies to store more fat, especially around abdominal organs. Combined with a natural loss of muscle, older men and women are more prone to insulin resistance, which can cause their body to store glucose as fat instead of burning it for fuel, which accelerates issues.

While true metabolic slowdown at a drop of about 1% per year doesn't typically start until after age 60, adults can take action now to protect their metabolic health and wellbeing. Staying active is the best defense against unintended age-related weight gain and insulin resistance. However, focusing on maintaining your muscle mass and feeding your body with adequate dietary protein can keep your muscles strong by counteracting physical changes associated with aging.

Does getting older naturally impact muscle loss?

Yes, it does. So, by assuming your metabolism isn't slowing down due to middle age, there are things that an aging man or woman can do to move the numbers on the scale. Starting in their 30s, either sex can lose 3% to 8% of calorie-burning muscle mass each decade, especially if they don’t stay physically active. Because muscle burns more calories at rest than fat, any loss of lean muscle directly lowers an individual’s basal metabolic rate (BMR) at rest. That means increasing their daily movements by standing, walking, or fidgeting can increase their muscle repair and growth, which can increase the total calories they burn each day. Moreover, identifying and correcting hormonal disruptions can result in positive metabolic changes that aid in restoring daily cellular repair and boosting the growth of new muscle mass.

PROTEIN FORWARD DIETS NEED TO CHANGE WITH AGING

For starters, aging adult bodies are naturally less efficient at using protein, which can mean higher doses of the macronutrient may be needed throughout the day to maintain existing muscle and trigger new growth. When paired with resistance or strength training, spreading protein intake is better for muscle protein synthesis to reduce the negative impacts related to sarcopenia. Nonetheless, for older adults who are already suffering from the loss of muscle strength, a gradual dietary shift that adds lean protein is recommended.

If you are a man or woman who is managing high blood pressure or less healthy cholesterol levels, extremely high-protein intake with too much focus on animal products like processed meats has been linked to higher rates of heart disease and diabetes. So, protein-forward doesn’t mean to skip the details of selecting your protein sources when personalizing your menus for mealtimes or snacks. Moreover, eating a variety of lean, low-carb sources of protein will give you a better mix of nutrients, vitamins, minerals, healthy fats, fiber, and antioxidants.

Consistently eating lean meats like skinless chicken breasts or fatty fish like salmon, metabolism-supporting whole foods like chili peppers (capsaicin), healthy sources of fat like avocado or olive oil, low-glycemic vegetables like leafy greens, spinach, kale, broccoli, and asparagus supports metabolic changes related to the aging process. Conversely, it is equally important to avoid refined sugar, white flour, overly processed foods, baked goods, high-fat dairy products, sweetened juices, and excess alcohol consumption to stay on track over the long haul.

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Due to normal changes in appetite and the taste of food, older adults often fail to meet their daily needs for protein intake, which results in muscle loss becoming a natural part of their aging process. Whereas resistance training is an excellent exercise routine to preserve muscle, both women and men can benefit from a personalized protein-forward menu plan for every meal, including healthy snacks that support muscle growth and repair. If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Mandarin today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.