Understanding How Aging Affects Metabolism—and What You Can Do About It
As we age, it’s completely natural for our metabolism to slow down. In fact, metabolic rate drops by about 2% every decade beginning in our twenties. After age 50, that decline accelerates to roughly 6–8% per decade. This gradual change is influenced not only by biology but also by lifestyle shifts. As we get older, we often sleep less, experience more stress, become more sedentary, and treat ourselves more often with meals out or indulgent foods. For women, menopause brings an additional metabolic dip—fun, right?
Fortunately, there are several areas where small, intentional changes can make a noticeable difference. Here’s a closer look at key factors that influence your metabolism and how to optimize them.
Hydration: The Underrated Metabolic Booster
Most of us know we should drink plenty of water, but consistently doing so is another story. A helpful guideline is to consume about half your body weight in ounces of water daily. Proper hydration not only supports overall health—it can also increase calories burned. Research suggests water-induced thermogenesis can help you burn an estimated 17,400 calories per year, which translates to roughly five pounds of body weight saved.
Calories: Why Eating Enough Matters
It may sound counterintuitive but eating too little can actually slow your metabolism. When calorie intake is too low, the body shifts into a “starvation” mindset, reducing the number of calories burned at rest. This suppressed metabolic rate can add up over time and may contribute to significant weight gain—potentially 20 pounds or more per year. Fueling your body adequately is essential for maintaining a healthy metabolic baseline.
Sleep and Alcohol: Protecting Your Body’s Reset System
Quality sleep is one of the most powerful tools for metabolic health. Most adults need 7–9 hours of sleep each night to allow the body and brain to repair and recharge. Achieving the recommended 4–5 REM sleep cycles—each lasting about 90 minutes—requires giving yourself enough time in bed to complete them.
Alcohol is another factor to monitor. Drinking too close to bedtime or consuming it in excess can interfere with REM sleep, disrupting the restorative process your body relies on.
Hormones: The Hidden Players in Metabolic Health
Hormones play a major role in regulating appetite, energy, and fat storage. Lack of sleep and chronic stress can throw these hormones off-balance, affecting leptin and ghrelin—the signals for hunger and fullness. Heightened stress levels also promote the accumulation of abdominal fat. Prioritizing stress reduction through practices like meditation, counseling, adequate rest, and regular movement can help restore hormonal balance.
Exercise: Helpful—But Only With a Calorie Deficit
Physical activity supports metabolism, but its effectiveness depends on maintaining a calorie deficit if weight loss is the goal. For example, if you aim for 2,000 calories per day and burn 500 during exercise, but then immediately consume a 500-calorie post-workout meal, you’ve canceled out the deficit. Being mindful of both energy expenditure and intake is key. Bottom of Form
Yes, metabolism slows with age—but it’s not all doom and gloom. A few smart habits can help your body work with you instead of against you. Drink your water, eat enough, get some rest, move your body, and show stress the door. None of it has to be perfect; it just has to be a little better than yesterday. Your metabolism will notice—and you might be surprised by how much better you feel, too.
Danielle Townsend, Registered Dietitian/Nutritionist
Fortunately, there are several areas where small, intentional changes can make a noticeable difference. Here’s a closer look at key factors that influence your metabolism and how to optimize them.
Hydration: The Underrated Metabolic Booster
Most of us know we should drink plenty of water, but consistently doing so is another story. A helpful guideline is to consume about half your body weight in ounces of water daily. Proper hydration not only supports overall health—it can also increase calories burned. Research suggests water-induced thermogenesis can help you burn an estimated 17,400 calories per year, which translates to roughly five pounds of body weight saved.
Calories: Why Eating Enough Matters
It may sound counterintuitive but eating too little can actually slow your metabolism. When calorie intake is too low, the body shifts into a “starvation” mindset, reducing the number of calories burned at rest. This suppressed metabolic rate can add up over time and may contribute to significant weight gain—potentially 20 pounds or more per year. Fueling your body adequately is essential for maintaining a healthy metabolic baseline.
Sleep and Alcohol: Protecting Your Body’s Reset System
Quality sleep is one of the most powerful tools for metabolic health. Most adults need 7–9 hours of sleep each night to allow the body and brain to repair and recharge. Achieving the recommended 4–5 REM sleep cycles—each lasting about 90 minutes—requires giving yourself enough time in bed to complete them.
Alcohol is another factor to monitor. Drinking too close to bedtime or consuming it in excess can interfere with REM sleep, disrupting the restorative process your body relies on.
Hormones: The Hidden Players in Metabolic Health
Hormones play a major role in regulating appetite, energy, and fat storage. Lack of sleep and chronic stress can throw these hormones off-balance, affecting leptin and ghrelin—the signals for hunger and fullness. Heightened stress levels also promote the accumulation of abdominal fat. Prioritizing stress reduction through practices like meditation, counseling, adequate rest, and regular movement can help restore hormonal balance.
Exercise: Helpful—But Only With a Calorie Deficit
Physical activity supports metabolism, but its effectiveness depends on maintaining a calorie deficit if weight loss is the goal. For example, if you aim for 2,000 calories per day and burn 500 during exercise, but then immediately consume a 500-calorie post-workout meal, you’ve canceled out the deficit. Being mindful of both energy expenditure and intake is key. Bottom of Form
Yes, metabolism slows with age—but it’s not all doom and gloom. A few smart habits can help your body work with you instead of against you. Drink your water, eat enough, get some rest, move your body, and show stress the door. None of it has to be perfect; it just has to be a little better than yesterday. Your metabolism will notice—and you might be surprised by how much better you feel, too.
Danielle Townsend, Registered Dietitian/Nutritionist