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A common belief is that a slow metabolism is solely responsible for weight gain in middle age and beyond.
However, this is a widespread assumption – and its accuracy often remains unclear.
Amidst the flood of health advice and fluctuating diet trends, Mr Matyas Fehrvari, consultant bariatric surgeon at Nuffield Health with extensive experience in metabolic issues, provides clarity.
They aim to highlight the complexities of metabolism, explain how it develops with age, and outline practical strategies for maintaining its health in later life.
What is metabolism and metabolic rate?
“Metabolism refers to the chemical processes that keep our bodies functioning — from converting food into energy to repairing cells and supporting organ functions,” says Fehrvari. “Metabolic rate is the amount of energy your body uses to maintain these vital processes.
“Even when you’re resting, your body is still working to keep your heart beating, lungs breathing, and brain active – this is known as your basal metabolic rate (BMR).”
What are some misconceptions about metabolism?
,One One of the biggest myths is that people with a “fast” metabolism can eat whatever they want without gaining weight,” says Fehrvari. “In reality, differences between individuals are usually minor.”
Another common misconception is that metabolism alone determines one’s body weight.
“Weight regulation is shaped by a complex network of factors extending far beyond calorie burning,” Fehrvari explains. “These include diet quality, muscle mass, sleep, and physical activity, but also deeper physiological mechanisms such as changes in bile flow, adjustments in gut function and size, neural (vagal) signaling, and modulation of gut hormones.
“The gut microbiome also plays an important role, influencing how efficiently we extract energy from food, how bile acids are processed, and how our metabolism functions overall.”
Additionally, some believe that metabolism declines steadily after early adulthood, however, says Fehrvari, “large, high-quality studies show that it remains remarkably stable for decades before gradually slowing down later in life”.
How does our metabolism change with age?
“Metabolism is not a straight downward curve,” says Fehrvari. “A major study published Science in 2021, involving more than 6,000 people, showed that energy expenditure peaks in infancy – when it can be more than 50% higher than in adults – then gradually decreases by age 20.
“From age 20 to around 60, metabolic rate remains remarkably stable, adjusted for body size and composition. After 60, there is a slow but measurable decline.”
What are the reasons for decline after 60?
“After 60, metabolic rate typically decreases by about 0.7 percent per year,” says Fehrvari. “The main causes are muscle loss (sarcopenia), decreased physical activity, and subtle hormonal changes such as low levels of growth hormone and sex hormones.
“Mitochondrial efficiency – the body’s energy-producing machinery – may also decrease slightly with age. It’s not that your body “forgets” how to burn energy, but rather that it becomes slightly less efficient at doing so.”
Which lifestyle factors affect your metabolism?
Many lifestyle habits can either support or slow down metabolism.
low muscle mass or inactivity
“Muscle tissue burns more energy than fat even at rest,” explains Fehrvari.
crash dieting
“Severe calorie restriction can temporarily suppress metabolic rate,” says Fehrvari.
poor sleep
“Poor sleep can alter appetite- and energy-regulating hormones like leptin and ghrelin,” says Fehrvari.
chronic stress
“Elevated cortisol can promote fat storage and affect energy use,” Fehrvari says.
smoking and excessive alcohol
“Smoking and excessive alcohol consumption can impair both cellular metabolism and hormone balance,” says Fehrvari.
Is it really possible to “boost” your metabolism?
“There is no magic pill or quick fix,” says Fehrvari. “There may be a temporary increase in energy expenditure after exercise or with caffeine, but this is minor. The most effective, evidence-based way to maintain a healthy metabolism is to preserve muscle mass and remain active throughout life.”
How can we look after our metabolism as we age?
remain active
“Combine aerobic activity like brisk walking or cycling with resistance training to maintain muscle,” advises Fehrvari.
prioritize protein
“Eat enough protein to aid muscle repair and prevent sarcopenia, especially in later life,” advises Fehrvari.
Avoid excessive diet
“Constant, balanced nutrition keeps metabolic processes stable,” says Fehrvari.
sleep well
“Aim for seven to nine hours to maintain hormonal and energy balance,” advises Fehrvari.
manage stress
“Mindful activities and social connections reduce the long-term effects of cortisol,” says Fehrvari.
routine checkup
“Thyroid, vitamin D and hormonal imbalances can all affect energy metabolism, so I would recommend regular checkups,” says Fehrvari.
in conclusion:
“Your metabolism doesn’t necessarily “crash” with age, it remains stable for decades and only starts to slow down a bit after about 60,” says Fehrvari. “Much of that change is due to muscle loss and lifestyle, not just age. By staying active, eating well, and maintaining strength, most people can keep their metabolism healthy in later life.”