Does Metabolism Naturally Slow In Midlife?

“Visit MRC Omaha to Learn the Real Causes of a Middle Age Bulge”

Not really, people often incorrectly blame unintended weight gain on natural aging and that’s usually not true. Although lots of things change in the human body, not all age-related causes of weight gain are due to a reduction in your body’s basal metabolic rate (BMR). For example, a primary cause of putting on extra pounds of fat in the thighs, hips or midsection can be linked to loss of calorie-burning muscle mass when the person’s body is at rest.

Nonetheless, boosting and protecting your metabolism during weight loss starts with a better understanding as to how key metabolic processes work and there are many metabolic pathways that are unique in both the female and male body. With that said, there are numerous sequences of chemical signaling involved in almost everything you do during the day (feeding zone) as well as at night when you rest (fasting zone).

Whereas it was long believed that metabolism naturally started to slowdown after age 40, a recent study published in Science that include 6500 participants from 29 countries concluded that metabolism peaks infancy for a newborn and then declines until age 20. After that the BMR in both men and women remain rather flat until 60 years of age where it begins to decrease at just under 1% per year. This means that weight gain and particularly fat gain at midlife is likely due to lifestyle changes like sarcopenia rather than a true metabolic slowdown.

What improves metabolic efficiency as you grow older?

Since muscles are metabolically more active than adipose tissue (stored fat), adding a little strength training using resistance bands can help prevent your body from using muscle tissue for fuel, which is particularly important as you reach middle age. Moreover, non-exercise activity thermogenesis (NEAT) means adding to your daily movements like standing or even fidgeting can help to eliminate hundreds of calories without intense exercise. Paired with a protein-forward menu plan that includes nutrient dense foods like lean proteins, non-starchy vegetables, and healthy fats like omega-3s can help stabilize blood sugar levels after food intake to avoid storage of excess fat. Plus, it is important to understand how a poor night’s sleep can disrupt hormonal balance that increases insulin sensitivity, boosts food cravings, and increases the accumulation of both subcutaneous and visceral fat deposits.

PROTEIN FORWARD FOODS TO AVOID METABOLIC ADAPTATION

Fact is the latest prescription GLP-1 weight loss medications, such as semaglutide and tirzepatide, work by slowing the gastric emptying of food into the digestive tract, they indeed slow your metabolism. This biological process is called metabolic adaptation, but is more frequently referred to as your body’s “starvation mode” following a reduction in food intake that in turn reduces your overall weight to a level below its normal set point. Not the intended outcome, as adaptive thermogenesis can result in the loss of critical muscle mass.

This is where MRC’s protein-forward approach provides the low-carb nutrition that offers a sustainable dietary plan for maintaining muscle while increasing the thermic effect of food (TEF) to burn more calories during digestion and even when your body is at rest. High-quality sources of protein include cuts of lean beef, skinless chicken breast, turkey, seafood like salmon or tuna, pasture-raised eggs, Greek yogurt, cottage cheese, and plant-based options like dark leafy greens, spinach, broccoli, asparagus, Brussel sprouts, and powerhouse nuts like pistachios for a quick snack.

Although weight loss through pharmaceutical interventions has become more appealing for obese and overweight individuals who struggle with other weight-related conditions, prescription GLP-1 is not for everyone. In fact, long-term medical supervision may be needed to manage weight regain, which is a common problem with resetting the set point and restoring hormonal balance in those suffering from obesity. After all, GLP-1 receptor agonists can trigger biological defense mechanisms that decrease satiety and increase hunger as an unwanted adaptive response.

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Metabolic Research Center has been helping people just like you to reach their weight loss goals for more than 35 years. In fact, our personalized approach is tailored to each individual’s changing needs to help regulate fat-burning hormones with key lifestyle adjustments during each and every stage of aging. For starters, MRC’s protein-forward approach is equally effective at restoring metabolic wellbeing for those using prescription GLP-1 medications as it is for those choosing a more holistic approach. 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 Omaha 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.