Aging Does Not Mean a Slowed Metabolism

Hi TPW Fam,
 

Today's topic is important, like really important. If I made a dollar every time I heard something like, "I am older now and my metabolism is slowing" I would be a millionaire! Let's unpack this outdated belief system...

We have been taught that once you age, you are doomed in terms of weight and metabolism. So many people still subscribe to the notion of aging = slowed metabolism = weight gain. This is just not the truth.

Here is what typically happens... We age and our muscle mass decreases approximately 3–8% per decade after the age of 30. If you do not prioritize protein intake and building muscle, you will start to think your metabolism is slowing because muscle is the most insulin sensitive tissue in the body. 

This all falls back on the concept of blood sugar and insulin resistance. When we eat, especially foods that contain carbohydrates (like bread, rice, or sweets), our bodies break down these carbohydrates into a type of sugar called glucose. This glucose enters our bloodstream and causes our blood sugar levels to rise.

To regulate blood sugar levels, our bodies produce a hormone called insulin. Insulin acts like a key that allows glucose to enter our cells, where it can be used as energy or stored for later use. Insulin helps to keep our blood sugar levels within a normal range.

If we consume a lot of sugary or high-carbohydrate foods frequently, our blood sugar levels can spike. This means there's an excess amount of glucose in our bloodstream. In response, our bodies release more insulin to bring down the blood sugar levels. Over time, this can lead to a condition called insulin resistance, where the cells become less responsive to the effects of insulin. This cycle of high blood sugar and high insulin levels can contribute to weight gain, metabolic syndrome, diabetes and even alzheimers. 

By protecting and increasing muscle mass, we give our body the ability to adapt to blood sugar since this tissue can handle blood sugar spikes more effectively. Odds are, if you think your "metabolism is slowing" you are prioritizing the wrong type of activity and not eating enough protein. 

Want to maintain the same weight and feel energized as you age? LIFT HEAVY and EAT PROTEIN!  When trying to gain muscle and/or lose fat, set your protein target to 1.6g/kg of “ideal” weight. I sound like a broken record, but this is the key to success. More to come in future newsletters on why yoga and pilates are not the key to maintaining your weight and why muscle is superior.