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Ever feel like your body just isn’t using energy the way it used to? You’re probably not imagining things – metabolism does tend to naturally slow as we age.
But why does this happen, and is there anything you can do about it? The good news is that while ageing does affect metabolic health, the right lifestyle choices, nutrition, and supplements can help keep your metabolism firing and support health and wellbeing.
Metabolism is your body’s engine, turning food into energy to support your body’s natural processes and keep everything running as it should. When you’re younger, this process works efficiently, helping to use and produce energy and maintain muscle, amongst many other important processes.
However, as the years pass, changes in hormones, muscle mass, and activity levels can all impact how your body uses energy. While a slower metabolism is a natural part of ageing, there are ways to support it.
Several factors contribute to a slower metabolism as we get older. One major culprit is the gradual loss of muscle mass. Hormonal shifts can also significantly impact metabolic efficiency.
Additionally, the body’s cells can become less efficient at using energy and many people tend to become less active as they age. These factors combined can lead to a general slowdown of metabolic rate.
Metabolism doesn’t just slow down overnight. Muscle mass tends to naturally decline over the years and decades, and since muscle is important for energy production, this results in a lower resting metabolic rate.
Hormonal shifts, particularly in oestrogen, testosterone, and thyroid hormones, can also impact how the body uses energy and stores fat.
On top of that, as we age, our bodies tend to become less efficient at processing nutrients and daily activity levels often decrease as well, both of which impact metabolism.
Lifestyle habits, stress, and even sleep quality can also play into how efficiently the body uses energy.
Metabolism doesn’t take a sudden nosedive at a specific age, but research suggests it starts to shift in your 30s. Muscle mass begins to decline gradually, and by the time you hit your 40s and 50s, the effects become more noticeable.
Hormonal changes, such as lower testosterone in men and menopause-related shifts in women, can also impact metabolism and how our body utilises energy, which can also make it harder to lose fat. However, genetics, lifestyle, and diet all influence how quickly these changes take effect.
While the 30s mark the beginning of a gradual metabolic slowdown, the biggest shifts tend to happen in the 40s and beyond. This is when muscle loss speeds up and therefore the body naturally requires less energy - or fuel in the form of calories - at rest.
The good news? With the right approach – staying active, eating a balanced diet, and supporting healthy metabolism with tailored supplements – you can support metabolic health and keep your metabolism working as efficiently as possible.
As we age, the body’s ability to convert calories to energy and process nutrients shifts, leading to changes in energy levels.
One major factor is the gradual decline in mitochondrial efficiency – these tiny organelles inside our cells become less effective at converting food into energy.
Combined with shifts in appetite-regulating hormones, these changes can make maintaining a healthy lifestyle more challenging as the years go by.
Ageing affects metabolism on a cellular level.
The natural production of growth hormone and other key metabolic regulators also declines, leading to a reduced ability to build and maintain lean muscle.
While diet and exercise are the foundation for maintaining a healthy metabolism, certain supplements can provide support.
Ingredients like berberine and chromium help sugar and carbohydrate metabolism.
Other ingredients like B vitamins work to support energy production, while green tea can influence thermogenesis and the breakdown of fat to be used for energy.
By incorporating metabolism-supporting ingredients into a healthy lifestyle, you can support your body to keep your metabolic engine healthy and running smoothly.
Keeping your metabolism healthy and firing doesn’t have to be complicated – small, consistent habits can make a big difference.
Prioritising protein-rich meals helps maintain muscle mass and keeps you feeling full, while staying active, especially with strength training, helps maintain muscle mass, which additionally supports healthy metabolism.
Drinking enough water supports digestion, and getting quality sleep ensures your body can properly regulate hunger hormones and energy use.
Incorporating metabolism-friendly habits into daily life can be easier than you think. Start your day with a high-protein breakfast to replenish energy and nutrients and help regulate blood sugar.
Move more throughout the day – take the stairs, stretch, or go for short walks to prevent long periods of inactivity.
Consider metabolism-supporting supplements with B vitamins for the metabolism of food and energy production.
Most importantly, listen to your body – fuel it with whole foods, regular movement, and proper rest, and your metabolism will thank you.
While a slowing metabolism is a natural part of ageing,by understanding how metabolism changes with age, you can take proactive steps to keep it running efficiently.
Staying active, eating a balanced diet rich in protein and whole foods, getting quality sleep, and managing stress all play a role in supporting metabolic health.
The key is consistency – by making small, sustainable changes, you can keep your metabolism strong and continue living an active, healthy life at any age.
