Metabolism slows at the age of...

We all know metabolism slows with age and this is why you gain weight and CAN’T seem to lose it, right? ?WRONG! ?Metabolism actually peaks in the first year of life and then slowly declines from ages 2-20. ?But here’s the shocker- it remains relatively stable from ages 20-60 and only then does it finally slow down. ?

I know what you’re thinking… You’re the exception! Your metabolism slowed down at age 33 or 36 or whatever the age was, because that’s when you started gaining stubborn weight that just would not go away. ?

But here’s the facts. ?BMR (basal metabolic rate), which is the minimum energy needed to carry out basic life-sustaining tasks such as respiration, circulation, and cell repair accounts for 60-80% of TEE (total energy expenditure) and it doesn’t really change from ages 20-60. ?However, what DOES change for many of us, is the other 20-40%. ?What and how much we eat and how often and in what ways we move.

It’s almost built into culture… We move out of the house and suddenly we can eat whatever we want, whenever we want it. ?We go from waiting tables and stocking retail shelves to sedentary office jobs and desk work. ?We play taxi to our kids and then there’s the school plays and soccer tournaments every weekend that you have to sit through. ?Our lives become progressively more and more sedentary and simultaneously busy and our attention to health slips to the wayside. ?

It’s easy to blame a slow metabolism but it's NOT inherent to age. ?It’s the weight gain itself! ?Lean body mass is far more metabolically active than fat mass, but a sedentary lifestyle leads to a loss in lean body mass and lack of attention to nutrition leads to an increase in fat mass and THIS is what slows, not your BMR, but the other 20-40% of your TEE.

Weight gain also impairs hormone signaling, hunger and satiety cues, and energy, all of which make it feel harder to eat well and move more but it’s not your age in and of itself that is to blame!

So, how do you combat this?

1. Eat mostly real, whole foods, most of the time. ?The staples of your diet should include lean meat and seafood, vegetables, fruit, healthy fats like olive oil, avocado, nuts and seeds and animal fats, dairy (if you tolerated it), and gluten-free grains.
2. Get adequate protein. ?If you are deficient in protein, your body will break down your muscle to get the protein it needs resulting in muscle loss. ?Shoot for 1g per pound of lean body mass.
3. Make quality sleep a priority. ?One night of poor sleep can leave you as insulin resistant as a type 2 diabetic which signals to your body to slow down and conserve energy, store fat, and consume more sugar.
4. Lift heavy things. ?Cardio has some amazing health benefits but it won’t build muscle the way resistance training will. ?There is no better way to boost your metabolic burn than building muscle.
5. Move more throughout the day. Stand at work. ?Take a walk on your break rather than sitting in the break room. ?Use the stairs. ?Do squats, push-ups, lunges, planks, whatever… throughout the day. ?Walk the soccer field during your kids practice. ?Ride your bike to work. ?PLAY with your kids. ?Put music on and dance in your living room. ?Work in the garden. ?Wash the car rather than take it to a drive through. ?Spend LESS time sitting.

I promise you, you are NOT uniquely cursed with the inability to build muscle and lose weight. ?Random and inconsistent programming leads to random and inconsistent results. ?But the implementation of these healthy habits WILL generate results when applied properly over a sufficient length of time. ?So, don’t lose hope!

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If you’re ready for more personalized approach to meeting your goals with accountability to make it stick, BOOK A FREE DISCOVERY CALL to get started leaning out, toning up, and feeling the best you’ve felt in years. ?While I will absolutely help you figure out your macros and meal plans or whatever nutritional strategy is best for you and guide you through your exercise programing, this program goes far beyond food and fitness with empowering skills for life you you won’t find elsewhere. ?Let’s talk and see if this program is right for you!