Natural GLP-1 Activator: How to Support Metabolism as You Age

Does Your Metabolism Slow Down as You Age?

Your metabolism slows as you age, making weight gain easier and weight loss harder. Here's why it happens and what you can do about it.

Written by Calocurb • September 29, 2020 • 1 min read

Key Takeaways

Metabolism naturally slows with age due to reduced activity levels, muscle loss, and less-efficient cellular processes.

Resistance training three times per week can boost metabolic rate by 7–8% in people over 50.

High-intensity interval training (HIIT) can keep your body burning calories for up to 14 hours after exercise.

Getting quality sleep helps prevent metabolic slowdown and preserves muscle mass.

Eating enough protein each day can increase calorie burn by 80–100 kcal and helps maintain muscle.

Do you find it easier to gain weight as you get older, even if you eat the same? Your metabolism could be a big reason why.

As people get older, their metabolism tends to slow down. Because your metabolism helps regulate your weight, this makes it easier to gain weight and much harder to lose it.

Fortunately, there are plenty of natural ways to speed up your metabolism. Here's why your metabolism slows down as you get older and how to fight it.

Does your metabolism slow down?

The metabolism refers to all the chemical processes involved in converting the food you eat into the energy your body needs to function.

How fast your metabolism works determines how many calories you burn per day. People with a faster metabolism typically burn more calories daily.

Several factors influence metabolic speed, including age, height, weight, body fat percentage, muscle mass, genetics, and activity level.

Research shows that your metabolism slows down as you get older.¹²

The main reasons are that activity levels often decrease with age, muscle mass declines, and cellular processes become less efficient.³⁴

Summary

Your metabolism naturally slows with age due to reduced activity, muscle loss, and less-efficient cellular function.

What can you do about it?

While aging is inevitable, you can counteract its effects on metabolism:

Resistance training: Lifting weights or resistance exercises three times per week can boost metabolic rate by 7–8% in those over 50.⁵⁶
High-intensity interval training (HIIT): Short bursts of intense cardio followed by rest help build muscle and burn calories for up to 14 hours post-workout.⁷⁸
Quality sleep: Getting enough restorative sleep prevents metabolic slowdown and muscle loss.⁹
Adequate calories: Eating enough—especially on days you're not hungry—prevents your body from conserving energy.¹⁰
Protein intake: High-protein diets preserve muscle and increase calorie burn by 80–100 kcal/day.¹¹

Summary

To combat age-related metabolic slowdown: engage in resistance training or HIIT, prioritize sleep, eat sufficient calories, and include ample protein in your diet.

References

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Manini TM. Energy expenditure and aging. Ageing Res Rev. 2010;9(1):1-11. Available from: https://pubmed.ncbi.nlm.nih.gov/19190667 ⤴

Short KR, Vittone JL, Bigelow ML, Proctor DN, Rizza RA, Coenen-Schimke JM, et al. Impact of aerobic exercise training on age-related changes in insulin sensitivity and muscle oxidative capacity. Diabetes. 2003;52(8):1888-1896. Available from: https://pubmed.ncbi.nlm.nih.gov/17401138 ⤴

Peterson CM, Johannsen DL, Ravussin E. Skeletal muscle mitochondria and aging: a review. J Aging Res. 2012;2012:194821. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215 ⤴

Lemmer JT, Ivey FM, Ryan AS, Martel GF, Hurlbut DE, Metter JE, et al. Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Med Sci Sports Exerc. 2001;33(4):532-541. Available from: https://pubmed.ncbi.nlm.nih.gov/10956341 ⤴

Campbell WW, Crim MC, Young VR, Evans WJ. Increased energy requirements and changes in body composition with resistance training in older adults. Am J Clin Nutr. 1994;60(2):167-175. Available from: https://pubmed.ncbi.nlm.nih.gov/8175496 ⤴

Kessler HS, Sisson SB, Short KR. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Med. 2012;42(6):489-509. Available from: https://pubmed.ncbi.nlm.nih.gov/21311363 ⤴

Laforgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006;24(12):1247-1264. Available from: https://pubmed.ncbi.nlm.nih.gov/10898248 ⤴

Dattilo M, Antunes HKM, Medeiros A, Mônico Neto M, Souza HS, Tufik S, et al. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011;77(2):220-222. Available from: https://pubmed.ncbi.nlm.nih.gov/26538305 ⤴

Redman LM, Heilbronn LK, Martin CK, de Jonge L, Williamson DA, Delany JP, et al. Metabolic and behavioral compensations in response to caloric restriction. In: Nutrition Reviews. Available from: https://www.ncbi.nlm.nih.gov/books/NBK22414 ⤴

Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. Available from: https://pubmed.ncbi.nlm.nih.gov/18448177 ⤴