What Influences Metabolism After 35? Understand Your Options

As we age, specifically after crossing the 35-year mark, many individuals report a noticeable shift in their energy levels and weight management. This article explores the biological factors at play and discusses potential strategies for maintaining vitality.

The Metabolic Shift Explained

Metabolism isn't just a buzzword; it's the complex chemical process your body uses to convert food into energy. Research suggests that basal metabolic rate (BMR) tends to decrease by 1-2% per decade after age 20. However, the effects often become most tangible in our mid-30s.

Several factors contribute to this slowdown:

• Muscle Mass Reduction: Sarcopenia, or natural muscle loss, reduces the amount of calorie-burning tissue in the body.
• Hormonal Changes: Fluctuations in hormones like cortisol, insulin, and thyroid hormones can impact how the body stores fat.
• Lifestyle Factors: Increased stress and sedentary jobs often replace the active routines of our 20s.

Common Approaches to Revitalize Health

While biological aging is natural, lifestyle interventions can have a significant impact. Experts generally recommend a multi-faceted approach:

1. Prioritize Protein Intake

Consuming adequate protein helps preserve lean muscle mass, which is crucial for a healthy metabolic rate.

2. Strength Training

Resistance exercises are among the most effective ways to counteract muscle loss and stimulate metabolic activity.

3. Sleep Hygiene

Chronic sleep deprivation has been linked to hormonal imbalances that may increase appetite and fat storage.

Exploring Supplementary Options

In addition to diet and exercise, some individuals explore natural supplementation to support their goals. One such option that has garnered attention is based on citrus extracts.