Metabolism: What’s new?
Metabolism undergoes significant changes throughout our lifespan, and recent research (1) consisting of 6421 people (aged eight days to 95 years old) has provided an updated and more detailed view of metabolism throughout our lives. While the study is averages,
According to the research, metabolism consists of four primary phases through our lifespan, where it is faster when we are younger, stable as adults and slows in older age, but not when we thought it was.
Metabolism: Birth to Old Age
Infancy: Metabolic Peak (Up to 1 year of age)
The metabolic rate in infancy is remarkably high, approximately 50% above adult levels. This accelerated rate is essential to support rapid growth and development.
Childhood: A gradual decline and Adolescence (1-20 years)
As children age, and transition into adolescence, their metabolic rate declines gradually. This equates to approximately 3% annually, coinciding with a slowing growth rate.
Adulthood: Plateau (20-60 years)
One of the most surprising discoveries is the relatively stable metabolic rate during adulthood. From age 20 to 60, the body maintains a consistent metabolic rate, challenging the long-held notion of a midlife metabolic slowdown.
Older Adulthood: A Renewed Decline (>60 years)
Beyond the age of 60, metabolism begins to decline. This decrease is attributed to factors such as reduced muscle mass, which equates to just under 1% per year. However, muscle doesn't account for the whole picture, and it seems our cellular metabolism is also slowing down.
So what does this mean?
Contrary to the long-held belief that metabolism declines throughout adulthood, the research suggests a different pattern. The study found that metabolic rate is significantly higher in children and lower in older adults than previously thought. The research also challenges the conventional view that metabolism gradually slows when it, in fact, remains relatively stable during mid-life adult years, before declining in later life. These findings could reshape our understanding of weight management and aging.
Acute Changes and Factors Influencing Metabolism
It is crucial to note that individual variations exist. While metabolism follows the above trends over the lifetime, it is thrifty and adaptive, and various individual and lifestyle factors can influence metabolic rate.
Several factors interact to shape (and possibly slow) an individual's metabolic rate:
Muscle mass
Diet (deficiency e.g. iodine and energy restriction)
Physical activity
Hormones
Injury & Illness
While not something we can control, also:
Age
Genetics
However, it’s important to note that a slowed metabolism is often overstated. If an individual requires improvements to weight management and body composition, nutritional habits and activity are usually the key areas that need to be addressed.
Maintaining a Healthy Metabolism Throughout Life
While genetic factors cannot be changed, lifestyle choices can significantly impact metabolism. Here are some strategies to support an healthy metabolism (not just rate!):
Prioritise strength training: Building and preserving muscle mass is essential for a higher metabolic rate.
Engage in regular physical activity: Incorporate cardiovascular exercise and strength training into your routine.
Maintain a balanced diet: Focus on whole foods to minimise the risk of macro, micro and energy deficiency.
Protein: Ensure adequate protein intake to support retention of lean mass.
Get sufficient sleep: Sleep deprivation can negatively affect metabolism and weight management.
Manage stress: Chronic stress can disrupt hormonal balance, impacting metabolism.
By understanding the intricacies of metabolism and adopting a proactive approach to lifestyle factors, individuals can optimise their metabolic health throughout their lifespan.
Testing for Slow Metabolism
Directly measuring your metabolic rate involves specialised equipment and is typically conducted in a laboratory setting.
Resting Metabolic Rate (RMR) Test
The most accurate way to measure your metabolic rate is through an RMR test. As pictured above, this involves using indirect calorimetry while wearing a mask, which measures gas exchange after a standard preparation process.
This test precisely measures your basal metabolic rate, the number of calories your body burns at rest.
To find out more about our RMR test, see our blog post here:
Blood Tests
While not a direct measure of metabolic rate, blood tests can provide clues about underlying metabolic issues. Certain hormone levels, such as thyroid hormones, can influence metabolism.
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