What Is Metabolic Age?
How to Make Lifestyle Changes to “Age in Reverse”
As a certified holistic health coach and personal trainer, I've focused much of my career towards helping individuals achieve optimal health and wellness.
One concept that has gained significant attention in recent years is "metabolic age."
Understanding its implications can be a game-changer for your health and longevity.
In this article, we'll explore what metabolic age is, how our modern lifestyle is impacting it, and practical steps you can take to age in reverse. We will delve into the factors that determine metabolic age and explore why it can vary from one person to another.
Understanding Metabolic Age
Metabolic age is a measure of the rate at which your body burns calories and produces energy- so, metabolic age is a concept used to describe how your body is functioning compared to your chronological age, the number of years since you were born.
It is influenced by your basal metabolic rate (BMR), which is the number of calories your body needs to maintain basic physiological functions while at rest.
A lower metabolic age than your chronological age suggests a more efficient metabolism and better overall health- your body is functioning like that of a younger person, while a higher metabolic age may indicate the opposite.
This concept is crucial because it provides insight into your body's physiological condition rather than just focusing on the numbers on the scale. It can highlight areas where lifestyle changes are needed to improve health, energy levels, and longevity.
The Impact of Today's Lifestyle and Diet
In our fast-paced world, convenience often takes precedence over nutrition. The American diet, characterized by high levels of processed foods, sugars, and unhealthy fats, is taking a toll on our collective health.
According to the Centers for Disease Control and Prevention (CDC), more than 42% of American adults are obese, a statistic that has serious implications for metabolic health. Obesity is closely linked to heart disease, diabetes, and other chronic conditions that can prematurely age the body. PMID: 37197884
The constant hustle and bustle of modern life also contribute to stress, poor sleep quality, and sedentary behaviors—all of which can negatively impact metabolic age.
Chronic stress elevates cortisol levels, leading to increased appetite and weight gain, while lack of sleep can disrupt hormonal balance and metabolism.
Furthermore, sitting for prolonged periods can decrease metabolic rate, making it harder to maintain a healthy weight.
This is often why when I talk about our “perfect plate” it involves Primary foods like exercise & self care, career or volunteer, spirituality or a “bigger than you” view, and relationships. The food we eat is important- but can often be secondary when the rest of our lifestyle is out of tune.
Are there factors that contribute? Of course- EVERY BODY IS DIFFERENT!
Here are factors that influence your Metabolism:
Basal Metabolic Rate (BMR)
As I mentioned above, your BMR or Basal Metabolic Rate is the minimum about of energy your body needs to maintain essential functions while at rest- breathing, cell growth, blood circulation are a few of these. Your BMR plays a significant role in determining your metabolic age.
There are many factors affect BMR, including:
Muscle Mass: Muscle burns more calories than fat, even at rest. Therefore, individuals with higher muscle mass typically have a higher BMR.
Age: As we age, muscle mass tends to decrease, which can lower BMR. However, regular exercise can help maintain muscle and keep BMR higher.
Gender: Men usually have a higher BMR than women because they generally have more muscle mass.
Genetics: Some people naturally have a faster metabolism due to their genetic makeup.
Lifestyle Choices
Your lifestyle choices significantly impact your metabolic age. Consider these aspects:
Diet
Exercise & Movement
Sleep & Stress
Hydration
Lifestyle Changes to Age in Reverse
The good news is that it's possible to make lifestyle changes that can positively impact your metabolic age. Here are a few strategies to consider:
1. Prioritize Whole Foods and Nutrition
Shift your diet from processed foods to whole, nutrient-dense options. Incorporate plenty of fruits, vegetables, lean proteins, and healthy fats into your meals.
These foods not only provide essential nutrients but also support a more efficient metabolism.
A study published in the "American Journal of Clinical Nutrition" found that diets rich in whole foods can boost metabolism and improve overall health markers. PMID: 24944054
2. Incorporate Regular Physical Activity
Exercise is a powerful tool in reversing metabolic age. Aim for a mix of cardiovascular, strength, and flexibility exercises to keep your body in optimal condition.
Regular physical activity enhances muscle mass, which in turn increases resting metabolic rate. 30 minutes of movement that you enjoy a day is a goal that is easy to start with and maintain. It can be broken up into two or three sessions and then increase when ready.
3. Manage Stress and Sleep
Stress management and adequate sleep are critical for a healthy metabolism. Incorporate mindfulness practices like meditation, yoga, or tai chi into your routine to reduce stress levels.
Additionally, aim for 7-9 hours of quality sleep each night. Good sleep hygiene, such as maintaining a consistent sleep schedule and creating a restful environment, can significantly improve metabolic function.
Remember to turn off those “blue lights” 2-3 hours before bed.
Swap the screen time for reading, a puzzle, or this is a great time for some meditation.
Can’t break yourself from wanting to send a text? How about writing letters (instead of texts?!? yes! ) to friends and family, this also helps focus on the aspect of relationships and community in your primary food.
4. Stay Hydrated
Water plays a vital role in metabolic processes. Ensure you are adequately hydrated throughout the day, as this can support digestion, nutrient absorption, and energy production.
Replacing sugary drinks with water can also help reduce calorie intake and support weight management.
Aiming for half of your body weight (lbs) in oz a day is a great goal. Start when you wake and aim to finish about 1-2 hours before bed. Drink Up!
Health Conditions
Certain health conditions can influence metabolic age. For instance, thyroid disorders can alter your metabolism, either speeding it up or slowing it down. It's important to manage any underlying health issues to maintain a healthy metabolic age.
Why Metabolic Age Differs Among Individuals
Even with similar lifestyle habits, metabolic age can differ due to:
Genetic Variability: Genetics play a crucial role in determining how efficiently your body processes food and expends energy.
Body Composition: Two people may weigh the same, but different ratios of muscle to fat will affect their metabolic ages differently.
Metabolic Adaptation: Your body can adapt to lower calorie intake by reducing BMR, which explains why crash diets may not be effective long-term.
Conclusion: The Path Forward
Understanding and improving your metabolic age can lead to a healthier, more energetic you.
By making conscious lifestyle choices, you can effectively age in reverse, enhancing both your quality of life and longevity. Remember, it's never too late to start making positive changes.
I encourage you to reflect on your current lifestyle and identify areas where you can implement these strategies.
What steps can you take today to improve your metabolic age?
Share your thoughts, experiences, and questions in the comments below. Let's start a conversation about Aging In Reverse!
References:
Harris Jackson, K., West, S. G., Vanden Heuvel, J. P., Jonnalagadda, S. S., Ross, A. B., Hill, A. M., Grieger, J. A., Lemieux, S. K., & Kris-Etherton, P. M. (2014). Effects of whole and refined grains in a weight-loss diet on markers of metabolic syndrome in individuals with increased waist circumference: a randomized controlled-feeding trial. The American journal of clinical nutrition, 100(2), 577–586. https://doi.org/10.3945/ajcn.113.078048
Washington, T. B., Johnson, V. R., Kendrick, K., Ibrahim, A. A., Tu, L., Sun, K., & Stanford, F. C. (2023). Disparities in Access and Quality of Obesity Care. Gastroenterology clinics of North America, 52(2), 429–441. https://doi.org/10.1016/j.gtc.2023.02.003
BMR Infographic: © 2025 Prospre Nutrition
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