Why Your Metabolism is Slowing Down (and What To Do About It)
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Why Your Metabolism is Slowing Down (and What To Do About It)
When we think about metabolism, it’s often in the context of how quickly our bodies burn calories or how hard it feels to maintain a healthy weight as we age. But there’s an unsung hero in this equation that doesn’t get enough credit: muscle.
Muscle isn’t just about looking toned, being strong, or building bulk. It’s an active tissue that plays a key role in your metabolism, energy levels, and your overall health as you age. It’s quietly working behind the scenes to keep your body running efficiently. And yet, so many of us don’t realize how vital it is until we start to lose it.
Let’s dive into why muscle matters so much, how building and preserving it can transform your health—not just today but for years to come—and how to get started.
The Link Between Muscle and Metabolism
Your metabolism is the process by which your body converts food into energy. What many people don’t realize is that muscle tissue is metabolically active, meaning it burns calories even at rest. The more muscle you have, the more energy your body uses, even when you’re not moving.
Think of it this way -- muscle is like a high-efficiency engine that needs fuel to function.
The more muscle you have, the more fuel your body naturally burns.
That’s why people with more muscle often find it easier to maintain their weight,
even when they’re not exercising constantly.
On the flip side, when muscle mass declines, which happens naturally as we age, your metabolism slows down. This makes it easier to gain weight, even if your diet hasn’t changed.
The Aging Factor
Muscle mass starts declining in your 30s or 40s and accelerates as you age. Left unchecked, it can lead to a slower metabolism, reduced strength, and a higher risk of falls and injuries later in life.
But this isn’t an inevitable part of aging. You can reverse muscle loss by intentionally building and maintaining muscle throughout your life. This doesn’t mean you need to to start power-lifting the heaviest weights or spend hours at the gym. It’s about consistently challenging your muscles in ways that feel manageable and sustainable.
Why Muscle Is More Than Just Strength
Muscles do so much more than burn calories or help you lift heavy objects. It plays a critical role in your overall health in ways that often go unnoticed.
Muscle stabilizes your blood sugar. Muscle acts as a storage site for glucose (sugar), helping to regulate your blood sugar levels. This means having more muscle can reduce the risk of insulin resistance and type 2 diabetes.
Muscle supports bone health. The stress that muscles place on your bones during strength training helps maintain bone density, reducing your risk of osteoporosis.
Muscle protects your joints. Strong muscles act as a support system for your joints, reducing the risk of pain and injury.
Muscle boosts your energy. When you have more muscle, daily activities like climbing stairs or carrying groceries feel easier, leaving you with more energy to enjoy life.
Muscle isn’t just about aesthetics—it’s a cornerstone of functional, long-term health.
How to Build and Maintain Muscle
If you’re thinking this sounds great but aren’t sure where to start, the good news is that building muscle doesn’t require an extreme workout routine. It’s about consistency and finding what works for you.
Strength training is the most effective way to build muscle. This doesn’t mean you need to lift heavy barbells unless you want to. Bodyweight exercises like squats, lunges, and push-ups are incredibly effective. Resistance bands, dumbbells, or even household items like a gallon of water can add challenge without feeling intimidating.
The key is to find a routine that feels approachable and gradually increase the intensity as you get stronger. Even two to three sessions a week can make a meaningful difference over time.
Remember that rest matters. Muscle growth happens during recovery, not during the workout itself. Giving your body time to rest and repair is just as important as the exercise you’re doing.
Why This Matters Long-Term
The benefits of building muscle extend far beyond how you look or feel today. It’s an investment in your future self. When you prioritize muscle now, you’re setting yourself up for a faster metabolism, better mobility, and greater independence as you age.
Think about it -- the ability to walk up a flight of stairs, carry your groceries, or play with your grandchildren all depends on maintaining strength. Building muscle today creates a foundation for a vibrant, active life well into your later years.
If you’re looking for a simple way to prevent or reverse muscle loss, moving your body every day is the way to go.
Don’t know where to start? Join me for the 7/7 Challenge. I’m starting a 7-minute workout on Monday and I’ll do it for 7 days (maybe longer).
I’d love for you to join me and see what we can achieve — think stronger, more energized, leaner. In just 7 days.
Sign up below (it’s free!).