Tommy's Take by Tommy Pomatico 8/25
Your Metabolism Isn’t Slowing Down With Age—You’re Just Moving Less
For years, people have blamed age for their slowing metabolism. The story goes: “Once you hit your 30s or 40s, your body just stops burning calories like it used to.” But here’s the truth backed by science—your metabolism doesn’t suddenly tank as you get older. What really changes is how much you move.
The Science on Metabolism and Aging
A large study published in Science (2021) analyzed energy expenditure in over 6,000 people ranging from infants to people in their 90s. The researchers found something surprising: metabolism stays remarkably stable from your 20s all the way until your 60s. The dramatic “slowdown” people complain about simply doesn’t exist until much later in life.
So, no, your body isn’t betraying you at 35. Your metabolism hasn’t just given up.
What’s Really Happening?
The problem is lifestyle, not biology. As we age, we:
Move less. Jobs become more sedentary, workouts get skipped, and steps per day often plummet.
Sit more. Hours behind a desk or on the couch slowly add up.
Lose muscle mass. Without consistent strength training, we naturally lose muscle, and less muscle means burning fewer calories at rest.
Eat the same (or more). Even though activity drops, most people don’t adjust their food intake.
Put all of that together, and it feels like your metabolism is slowing down. In reality, your daily calorie burn just shrinks because of lifestyle changes.
The Good News: You’re in Control
This is empowering because it means you can do something about it:
Strength train regularly. Muscle is metabolically active tissue—keep it, and you keep your engine revving.
Stay consistent with activity. Aim for 8,000–12,000 steps a day, even outside the gym.
Prioritize protein. Helps maintain muscle and keeps you full.
Stop blaming age. Recognize the real culprit—reduced movement—and take back control.
Final Thought
Your metabolism isn’t the enemy. It’s not “broken,” and it hasn’t abandoned you just because you hit a certain birthday. The real issue is modern life making it easier to move less and eat more. The sooner you accept that, the sooner you can start making the choices that keep you lean, strong, and energetic—at any age.Your Metabolism Isn’t Slowing Down With Age—You’re Just Moving Less
For years, people have blamed age for their slowing metabolism. The story goes: “Once you hit your 30s or 40s, your body just stops burning calories like it used to.” But here’s the truth backed by science—your metabolism doesn’t suddenly tank as you get older. What really changes is how much you move.
The Science on Metabolism and Aging
A large study published in Science (2021) analyzed energy expenditure in over 6,000 people ranging from infants to people in their 90s. The researchers found something surprising: metabolism stays remarkably stable from your 20s all the way until your 60s. The dramatic “slowdown” people complain about simply doesn’t exist until much later in life.
So, no, your body isn’t betraying you at 35. Your metabolism hasn’t just given up.
What’s Really Happening?
The problem is lifestyle, not biology. As we age, we:
Move less. Jobs become more sedentary, workouts get skipped, and steps per day often plummet.
Sit more. Hours behind a desk or on the couch slowly add up.
Lose muscle mass. Without consistent strength training, we naturally lose muscle, and less muscle means burning fewer calories at rest.
Eat the same (or more). Even though activity drops, most people don’t adjust their food intake.
Put all of that together, and it feels like your metabolism is slowing down. In reality, your daily calorie burn just shrinks because of lifestyle changes.
The Good News: You’re in Control
This is empowering because it means you can do something about it:
Strength train regularly. Muscle is metabolically active tissue—keep it, and you keep your engine revving.
Stay consistent with activity. Aim for 8,000–12,000 steps a day, even outside the gym.
Prioritize protein. Helps maintain muscle and keeps you full.
Stop blaming age. Recognize the real culprit—reduced movement—and take back control.
Final Thought
Your metabolism isn’t the enemy. It’s not “broken,” and it hasn’t abandoned you just because you hit a certain birthday. The real issue is modern life making it easier to move less and eat more. The sooner you accept that, the sooner you can start making the choices that keep you lean, strong, and energetic—at any age.
