How Your Metabolism Changes with Age and What You Can Do About It

Metabolism is often blamed for weight gain, low energy, and changes in body composition as we get older. But is our metabolism really declining with age? And is there something we can do about it? If you’re interested in longevity, muscle maintenance, and biohacking, then you need to know how your metabolism works. So, let’s find out what happens to the metabolism with age and what science has to say about improving it for a longer and healthier life.

Does Metabolism Really Slow Down with Age?

For years, we have been told that metabolism naturally slows as we get older, making weight gain inevitable. However, a groundbreaking study published in Science puts that belief to a test.

The key findings of this study:

– Between ages 20 and 60, metabolism remains relatively stable when body composition is accounted for.

– After 60, metabolic rate decreases at a constant rate of approximately 0.7% every year.

– Muscle mass plays a crucial role in metabolic efficiency.

What does this mean?
Your metabolism isn’t necessarily doomed as you age. It’s more about muscle mass, fitness, and lifestyle habits than just the number of candles on your birthday cake. That’s great news for us, as metabolism (based on this new research) is something we can to control and manage ourselves. As with other many things with our health, it’s all in our own hands! If you haven’t read our article about Type 2 diabetes being a reversible disease, you should do it because it is strongly connected to the things we discuss here.

The Connection Between Metabolism, Muscles, and Longevity

With these findings we can now determine that maintaining muscle mass is one of the biggest biohacks for longevity. Muscles are very metabolically active, which means that the more muscle you have, the higher your resting metabolic rate (RMR).

So, what happens when we lose muscle? Muscle loss has a great impact on general health and life expectancy. This is because when muscle mass decreases, the metabolic rate also decreases, which results in the increased storage of fat in the body and making it hard to achieve a healthy weight. Furthermore, muscle loss is accompanied by decreased insulin sensitivity, which is a risk factor for the development of metabolic diseases, including type 2 diabetes. In the long-run, muscle loss can also have adverse effects on strength, mobility, and independence, which can increase the risk of injury and thus deteriorate the quality of life.

So, how do you keep your metabolism active at any age? To prevent muscle loss and keep your metabolism thriving, strength training should be a top priority. Aim for at least three strength training sessions per week. Adequate protein intake is essential for muscle maintenance and to avoid age-related loss of muscle mass. Aim for 1.6-2.2g of protein per kg body weight. Incorporating Zone 2 cardio improves metabolic flexibility, supporting both fat and glucose metabolism. Last but not least, do not forget about the quality of sleep, as poor sleep can negatively impact metabolic function and muscle recovery. Sleep optimization should be a priority if you are not sleeping well or enough already.

Biohacking Your Metabolism for Longevity

There are many great biohacks based on science that can help you to optimize metabolism and longevity naturally. Here are some of them:

Strength Training is Non-Negotiable

– Lifting weights or doing bodyweight exercises helps preserve lean muscle and metabolic rate.

– Studies show resistance training improves mitochondrial function, which is a key for energy production.

Prioritize Protein Intake

– Aim for 1.6-2.2g of protein per kg of body weight to prevent muscle loss.

– Include high-quality protein sources like eggs, fish, and lean meats.

Intermittent Fasting & Metabolic Flexibility

– Helps regulate insulin levels and improves fat metabolism.

– Avoid extreme calorie restriction to prevent muscle loss.

Read more about intermittent fasting to get started in the best way.

Cold Exposure & Heat Therapy

– Cold plunges or cryotherapy can boost metabolism by activating brown fat.

– Saunas improve circulation and metabolic efficiency.

Smart Supplementation

– Consider creatine for muscle performance and metabolism.

– Spermidine and NMN support cellular health and longevity.

You can buy both Creatine, Spermadine and NMN at our partners at DoNotAge.org. Use the code KAJSA to get 10% off your order.

Final Thoughts

A slowing metabolism does not have to be a part of the aging process. It is possible to maintain muscle mass, remain physically active and using biohacking techniques in order to improve metabolism, longevity and overall health into old age. Instead of blaming age, focus on strength, movement, and the right nutrition. Your metabolism isn’t slowing down as much as you think.