Why Metabolism Slows

When we’re young, metabolism feels unstoppable. We can eat late-night snacks, enjoy endless energy, and bounce back quickly after exercise. But as we age, many people—both women and men—notice changes: weight creeps on more easily, energy dips, and maintaining strength becomes harder.

The truth is fascinating. Research shows that metabolism stays fairly stable between ages 20 and 60 for both sexes. The real decline begins after age 60, when the body’s metabolic rate drops by about 0.7% per year. It may not sound like much, but over time, it creates big differences in energy, weight, and overall health.

So why does metabolism slow as we age? And what can both women and men do to keep it working efficiently? Let’s explore the science—and the solutions.

Why Does Metabolism Slow Down With Age?

Metabolism is like your body’s engine—it converts food into energy that powers everything from breathing to muscle movement. With age, several factors contribute to its slowdown:

1. Loss of Muscle Mass (Sarcopenia)

Muscle is metabolically active tissue, burning more calories at rest than fat. Starting around age 40, adults lose about 3–8% of muscle mass per decade, with the pace accelerating after 60. Less muscle means a slower metabolism for both men and women.

2. Cellular Decline

Recent studies show that even when muscle mass is preserved, the tiny “powerhouses” in our cells—mitochondria—work less efficiently with age. This reduces the rate at which cells burn energy, creating a fundamental slowdown in metabolism.

3. Hormonal Changes

For women, menopause brings drops in estrogen and progesterone, leading to fat redistribution (often around the belly) and a decrease in lean tissue.

For men, testosterone levels gradually decline with age, which can reduce muscle mass and increase fat storage.Both sexes may also see lower growth hormone and thyroid function, further influencing metabolism.

4. Lifestyle Shifts

Activity levels often decrease with age due to busy careers, retirement, or physical limitations. Less daily movement means fewer calories burned, which compounds the natural slowdown.

Signs of a Slower Metabolism

Men and women may notice similar signs:

Unexplained weight gain despite eating the same diet

Fatigue or low energy during the day

Loss of muscle tone and increased belly fat

Difficulty losing weight even with effort

Changes in hair, skin, or digestion, linked to slower cellular activity

How to Support a Healthy Metabolism After 60 (and Even Before)

The good news: while aging is natural, lifestyle choices can dramatically influence how metabolism works. Here are proven ways both women and men can protect their metabolic health:

1. Prioritize Protein

Protein supports muscle maintenance and repair. Adults over 60 often need more protein per meal than younger people—aim for 20–30 grams from sources like eggs, fish, chicken, beans, tofu, or Greek yogurt.

2. Build and Maintain Muscle

Strength training is one of the best ways to fight age-related metabolic decline. Weightlifting, resistance bands, Pilates, or bodyweight exercises (like squats and push-ups) preserve muscle and keep calorie burn higher. Both women and men benefit from 2–3 sessions per week.

3. Stay Active Daily

Exercise is important, but everyday movement matters just as much. Walking, gardening, cycling, swimming, or simply standing more throughout the day keeps metabolism active. Think: less sitting, more moving.

4. Eat Whole Foods, Not Processed Ones

Nutrient-dense foods support cellular health. Focus on vegetables, fruits, lean proteins, whole grains, nuts, and seeds. Minimize processed foods high in sugar and refined carbs, which can spike insulin and slow fat burning.

5. Hydrate Well

Even mild dehydration can reduce metabolic efficiency. Water is essential for digestion, circulation, and energy use. Aim for 6–8 glasses a day; men often need slightly more than women due to larger body size.

6. Prioritize Quality Sleep

Sleep is when the body restores itself. Poor sleep disrupts hormones like insulin, cortisol, and leptin, all of which influence appetite and energy use. Adults of all ages should aim for 7–8 hours of restful sleep.

7. Support Hormone Health

Women experiencing menopause may benefit from lifestyle adjustments, supplements, or medical advice to balance hormones.

Men with low testosterone may see improvements through exercise, nutrition, or medical evaluation.

Supporting hormone health helps keep metabolism working well.

8. Metabolism-Friendly Foods and Drinks

Green tea, coffee (in moderation), spicy foods like chili peppers, and spices such as cinnamon can gently boost calorie burning. They won’t replace healthy habits but can add a helpful edge.

Key Differences Between Women and Men

While the principles are the same, there are some differences:

Men generally have higher muscle mass, so their metabolism is naturally faster than women’s at the same age.

Women experience more rapid changes during menopause, while men’s decline is more gradual with age.

Belly fat storage tends to increase in both sexes after 50, but the hormonal drivers differ.

Understanding these differences helps tailor lifestyle choices for the best results.

A Positive Perspective on Aging

It’s easy to feel discouraged about slowing metabolism, but here’s the good news: you have far more control than you may realize. The natural decline after 60 is gentle, not drastic, and lifestyle changes can slow it further.

Think of metabolism as a lifelong partner. It responds to how you treat your body. Nourish it with protein, movement, sleep, hydration, and whole foods, and it will reward you with energy, resilience, and vitality—well into your 70s, 80s, and beyond.

Final Takeaway

For both women and men, metabolism is a reflection of cellular health, muscle strength, and lifestyle habits. While it naturally slows with age—especially after 60—you can influence how it works every single day.

By combining strength training, daily movement, protein-rich meals, good sleep, and smart food choices, you’ll keep your “engine” burning strong. Aging is inevitable, but feeling sluggish doesn’t have to be. With the right habits, your metabolism can remain a powerful ally for a long, vibrant life.