As we age we’ll notice many changes. Unfortunately most of them will be negative.
In our 20’s we had the energy to be active all day (and sometimes all night!). But as we age our energy levels declines partly due to lower testosterone levels.
In our 20’s we could eat whatever we wanted without gaining belly fat. But as we age our weight easily increases due to declining metabolism.
Depressing isn’t it? Sure but the good news is there are ways we can prevent those age related illnesses. We’ve previously talked about testosterone so let’s address metabolism in this article. Specifically how to increase metabolism after 50.
What is metabolism? Metabolism is defined as all the chemical reactions that occur in the body to maintain itself. Or in other word’s the amount of calories your body burn. The most visible thing that’ll happen when metabolism slows down is we gain weight. And we’re having issues losing that extra weight.
But there shouldn’t be any reason why you should suffer from declining metabolism. There are some easy tricks you can implement to restore your metabolism to healthy levels! Follow along and I’ll explain how to increase metabolism after 50!
Let’s start with some metabolism basics. You may have heard of two terms called MBR and TDEE.
- BMR: Basal Metabolic Rate (BMR) is your baseline. It’s how many calories you burn if you just lay in bed all day.
- TDEE: Total Daily Energy Expenditure (TDEE) is how many calories you actually burn during one day. Its the sum of your BMR plus all the calories you burn through all your daily activities.
So if you want to lose weight you need to consume less calories than your TDEE. But as we age our BMR and TDEE will decline hence causing weight gains and other illnesses. Next we’ll talk about what can be done to reverse this.
First I recommend a blood test to make sure your declining metabolism isn’t caused by a medical condition, for example with your liver or kidneys. I also recommend to test your testosterone levels at the same time.
A metabolism blood test should at a minimum include Glucose, Calcium, Electrolytes, Blood Urea Nitrogen (BUN) and Creatinine. It’s even better to ask for a complete metabolism panel. This page gives a great summary what tests should be included in the complete metabolism panel.
If your results came back showing no medical condition we can start looking into ways how to increase metabolism after 50.
How To Increase Metabolism After 50
Doing some type of exercising is very important. Not only to keep your metabolism at healthy levels but also to prevent a decline in muscle mass and keep your cardiovascular system in good health. I recommend a combination of resistance training and cardio.
I talk a lot about how to exercise after the age of 40 in this article.
Your diet affects your metabolism a lot. If your diet is unhealthy, it will be slow down your BMR and TDEE causing weight gains and other illnesses. Here are a list of food items that can cause your metabolism to slow down:
- Processed Food
- Food high in sugar
I have written a detailed article about food and dieting after the age 40. You can read it here.
Stress can cause your Cortisol levels to increase which may hurt your metabolism. In addition raised Cortisol levels could make you overeat hence causing even more weight gains. I talk more about Cortisol and how to decrease stress in this article.
Stress and raised Cortisol levels could also be triggered by lack of sleep. I talk about insomnia problems and give sleep advice in this article.
I’m not a fan of supplements but there are a few that have helped both me and my clients to boost our metabolism.
- CLA: Conjugated linoleic acid (CLA) is a polyunsaturated fatty acid that is thought to play a role in reducing body fat, increasing lean muscle mass and improving exercise performance. Recent studies have showed that CLA boosts metabolism and reduce Body Fat Mass (BFM). This is a good CLA brand that I have used in the past.
- Vitamin D: A slowdown in metabolism could be caused by a reduction in testosterone. This is true for both men and women. To prevent lower testosterone levels you can supplement your diet with some Vitamin D. This is a great Vitamin D supplier.
- Zinc: Lower testosterone levels can also be caused by a zinc deficiency. This is one good brand of Zinc I’ve used in the past.
It neither has to be complicated nor expensive to keep your metabolism at healthy levels. Even as we age. Most of them are common sense like exercise and diets, in combination with a few high quality supplements.
I hope this article has helped answer how to increase your metabolism after 50.