Can aging metabolism be reversed?
Written by
Leilani Ibeh
Reviewed by
Prof. William Dalton, Ph.D.The loss of muscle mass and hormonal changes primarily causes age-related metabolic decline. Many people feel hopeless about having to go through this natural decline, but taking the right actions can be successful in reversing these effects. Your metabolism is malleable and can be adjusted through diet and exercise, regardless of age, by implementing lifestyle changes that provide a solid foundation for optimal metabolism.
Muscle Preservation
- Strength training 3x weekly maintains lean mass
- Compound movements activate major muscle groups
- Progressively increase resistance over time
- Muscle burns 6x more calories than fat at rest
Protein Optimization
- Consume 0.5-1g protein per pound body weight
- Distribute intake evenly across meals
- Include leucine-rich foods like eggs and salmon
- Plant proteins require strategic combining
Circadian Alignment
- Consistent sleep timing regulates cortisol
- 7-9 hours nightly supports growth hormone
- Morning sunlight exposure sets rhythms
- Avoid blue light 2 hours before bed
Natural loss of muscle mass occurs at a rate of 3-8% per decade after age 30. This loss reduces resting metabolic rate. Strength training helps mitigate this muscle loss by restoring lean tissue. Utilize multi-joint movements, such as squats and rows, to engage multiple muscle groups simultaneously. I suggest starting twice a week and gradually increasing the frequency.
As we age, protein needs become progressively important for building muscle; older adults require 30-50% more protein to stimulate muscle synthesis. Spread protein intake across meals, rather than consuming a large amount at dinner. Incorporate leucine-rich foods like cottage cheese, as this is the amino acid that signals building new muscle.
Aligning your circadian rhythms can improve your hormonal balance. Human growth hormone is secreted during deep sleep, which the body uses to repair muscles. Exposing yourself to sunlight in the morning at the same time every day regulates your cortisol patterns. Eating meals at the same time every day can help stabilize your metabolic rhythms. The influence of circadian rhythms increases as we age.
Make changes slowly for sustainability. Start with protein distribution and strength training twice a week. Monitor waist size and energy levels; improvements usually take 6-8 weeks. The most important thing is consistency over intensity for a sustainable restoration of metabolism.
Read the full article: Boost Metabolism Naturally: 10 Proven Ways
