You've probably heard the rumor that your metabolism starts to decline at 30? I'm here to debunk that. First of all: 30 is far too young to start to use the word “decline”. Secondly, recent studies show that this decline doesn’t set in as early as we once thought. It’s challenging to quote the exact ages of metabolic “shift” as, like many health-related topics, they vary by human. But it's safe to say you shouldn't write off your metabolism in your 30s, 40s or even your 50s.
What we need to focus on is maintaining our metabolism through some lifestyle and nutrient hacks. And I'm not talking about giving up carbs and hitting the treadmill for an hour a day. As always, take these suggestions in stride and apply in a way that's doable for you. I’ve been there before—read an article and next thing I know, I feel like I have to tackle them all ASAP. Please don't do that. In a recent post, I covered how to bite off these types of shifts in small, incremental steps. That said, as I researched the topic I was both calmed and enlightened. So much of this metabolic support feels in tune with what our bodies really need at their core.
Healthspan promoting exercises
Instead of a go hard, all-or-nothing mentality, spend more time engaging in healthspan-promoting exercises like yoga, strength training, and walking. Never underestimate the power of of these low-impact activities—especially walking. Just because it's not challenging, doesn't mean it isn't real exercise. In fact, all of the aforementioned types of fitness check the boxes below as a mood boosting and muscle preserving.
Preserving muscle mass & supporting mitochondrial health
How might we do that? Focus on protein forward recipes, avoiding sugar and finding meals that are both satiating and filling. Smoothies are a fantastic way to do this. Check out this Protein Powder Guide to amp up your smoothie life. Additionally you’ll see supplements like branched-chain amino acids (BCAAs), acetyl-L-carnitine, CoQ10, and alpha lipoic acid (ALA) getting more coverage. These are great to chat about with your nutritionist or health practitioner to find what works best for you!
Mood boosting exercises
Exercises that hit that dopamine center, like forest bathing are gaining serious popularity. But don’t forget, as stated above, the power of walking outside (anywhere will do), dancing (bring it back), and, if you haven’t tried the practices of Tai Chi and Qigong, I highly recommend taking a class! Additionally, the best part of this topic is you can personalize it. What movement makes you happy? Do it!
Lympathic drainage massage
Massage that also supports your metabolism? Yes, please. Whether it's a self-massage, dry brushing or administered by a professional, lymphatic drainage massage can help boost metabolic function as well as leave you feeling quite refreshed.
Here’s to debunking some metabolism myths and embracing aging through a new lens!
Nutrition