At what age does the metabolism start to change? Why does this happen? Can this be avoided or reversed?
If you are asking yourself these questions, this article will definitely help you.
What is metabolism?
“When people talk about ‘metabolism,’ they usually mean three different ways you expend energy,” says Courtney Vickery, nutritionist and intuitive eating consultant. We talk about basic metabolism – BMR – energy expenditure at rest; the thermic effect of food – TEF – the energy we need to digest and assimilate food, and, finally, the calories we burn during physical activity.
When does the metabolism slow down?
It used to be thought that metabolism started to slow down at age 30 by 2-5% in each subsequent decade, but according to Vickery, recent studies have shown that this axiom may be wrong. According to the journal “Daily energy expenditure during human life”, published in 2021, the curve is different: the metabolism increases in the first year of life, then gradually decreases until the age of 20, after which it is maintained until 60 years. But even after this anniversary, the metabolism does not drop in a “quick hit”: it only slows down by 0.7% per year.
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As Courtney explains, there is no specific age at which metabolism slows down in all people, and it never happens abruptly. However, metabolism can change significantly for a variety of reasons, such as hormonal fluctuations, nutrient deficiencies, muscle loss, or exposure to toxins. According to doctor and midwife Kirin Dunston, if a woman notices a speeding up or slowing down of the metabolism, she should definitely consult a doctor to understand the causes and prevent possible complications.
How to understand that the metabolism has slowed down?
Vickery lists seven signs of a slowing metabolism:
- You find it difficult to lose weight or maintain a healthy weight – this is because we burn fewer calories when the metabolism slows down.
- You experience frequent bouts of fatigue because it is more difficult for your body to turn food into energy.
- You have problems with the gastrointestinal tract – slow digestion and movement of food, which can lead to constipation.
- You are constantly cold: when the metabolism slows down, the production of heat decreases and this makes us sensitive to low temperatures.
- Your skin becomes drier than usual – due to a change in metabolism, sebum production may decrease.
- Your hair is falling out – this can be caused by hormonal fluctuations associated with a slow metabolism.
- The menstrual cycle becomes irregular – this is another indication that the level of hormones has changed.
If you notice more than one of these red flags, you should see a doctor – there are tests that can tell if your metabolism is slow, fast, or fair. The three main ones, according to Vickery, are the glucose tolerance test, thyroid function tests (TFTs), and the VO2max test, which measures the amount of oxygen used during physical activity.
The good news is that even if your metabolism has slowed down, it can be brought back to its previous level. First of all, it will go through healthy habits: eating a variety of foods, getting enough sleep and not forgetting physical activity.
Read also: 6 Metabolic Enemies and 7 Friends: How to Build Metabolic Flexibility and Lose Weight Faster
Source: The Voice Mag

Emma Jack is a writer at Gossipify, covering fashion, beauty, lifestyle, and pop culture trends. She stays current on the latest trends and offers readers up-to-date information on what’s hot in the industry. With a background in fashion journalism from Parsons School of Design, she offers a unique perspective and analysis of current trends.