Last Updated on

In this episode I discuss WHY our metabolism actually slows down and how we can keep our metabolic rate higher through a proper diet and exercise routine. I also discuss the importance of PROTEIN as we get older.

SUMMARY:

  • Does our metabolism slow down? The simple answer is yes.
  • Why does it slow down? While there is some change because of simply our age, most often we see a bigger decrease in our metabolic rate because we aren’t as active, we struggle to utilize protein as efficiently and we lose muscle mass.
  • Focus on staying active. 1 in 4 older adults is inactive. And remember being active isn’t just working out, it’s simply even getting moving more throughout the day.
  • Change your dieting habits. We have to stop the crash diets as they will only backfire even more as we get older. We need to focus on protein, especially because we aren’t as efficient at muscle protein synthesis as we get older. So increasing our protein, especially post workout, may be key!

4 KEY TAKEAWAYS:

    1. Get moving! Be more active outside of your workouts.
    2. Focus on lifting over just cardio. Building muscle mass can help you keep your metabolism healthy.
    3. Dial in your protein and even increase your protein as you get older.
    4. Don’t wait to make changes! Start those healthy activities and dieting practices now!

RS PROGRAMS:

  • The Macro Hacks Program – Learn to eat according to your goals as your needs change over time! (There’s a great section on dieting according to your age and changes in your hormones!)

STUDIES:

  • Physical Inactivity Among Adults Aged 50 Years and Older — United States, 2014 – “Despite the many benefits of being physically active, approximately one in four adults aged ≥50 years are inactive.” – https://www.cdc.gov/mmwr/volumes/65/wr/mm6536a3.htm
  • Regular exercise and the age-related decline in resting metabolic rate in women. 1997 – “Our results are consistent with the concept that the age-related decline in RMR in sedentary women is not observed in women who regularly perform endurance exercise. The elevated level of RMR observed in middle-aged and older exercising women may play a role in their lower levels of body weight and fatness compared to those in sedentary women.” – https://www.ncbi.nlm.nih.gov/pubmed/9329340
  • Protein Intake and Muscle Health in Old Age: From Biological Plausibility to Clinical Evidence. 2016 – “Older individuals therefore need to ingest a greater quantity of protein to maintain muscle function. The quality of protein ingested is also essential to promoting muscle health. Given the role of leucine as the master dietary regulator of muscle protein turnover, the ingestion of protein sources enriched with this essential amino acid, or its metabolite β-hydroxy β-methylbutyrate, is thought to offer the greatest benefit in terms of preservation of muscle mass and function in old age.” – https://www.ncbi.nlm.nih.gov/pubmed/27187465
  • What is the Optimal Amount of Protein to Support Post-Exercise Skeletal Muscle Reconditioning in the Older Adult? 2016 – “In contrast to younger adults, older adults are less sensitive to smaller doses of ingested protein (less than ~20 g) after exercise, as evidenced by an attenuated increase in muscle protein synthesis rates during post-exercise recovery. However, older muscle appears to retain the capacity to display a robust stimulation of muscle protein synthesis in response to the ingestion of greater doses of protein (~40 g), and such an amount may be required for older adults to achieve a robust stimulation of muscle protein synthesis during post-exercise recovery. ” – https://www.ncbi.nlm.nih.gov/pubmed/26894275