Your Metabolism Isn't Slowing Down Because of Age (Science Proves It)

You think your metabolism just suddenly goes down as soon as you reach a certain age, whether it's 30, 35, 40, or even 50. But what if I told you that that's actually not true at all? What is going on? It is Coach Kyle here from Colossus Fitness. I've been successfully coaching 12 plus years now, and I want to talk to you about my experience as I've helped many people from the ages of 20 to 70. Get in shape and stay in shape. So there was actually a study done where there were 6400 different people tested in 29 different countries, and they found that metabolism barely changed from the ages of 20 to 60. So we have to ask ourselves the question, if it's not age, then what actually is it? And today I'm going to break down the three culprits, the studies behind them and what you can do to actually fix it to make sure that your metabolisms working properly going forward. This is actually part three of my metabolism series and I put together an entire guide to show you from start to finish how I can further support you with your metabolism. Just message me on Instagram at Colossus Fit C-O-L-O-S-S-U-S-F-I-T metabolism guide and I'll send that right over. So the first reason losing weight ends up being harder as the time goes on is that we end up losing muscle as we age. So studies show that we lose about 0.5 pounds of muscle. And that may not seem like a lot, but when you actually think of it from a perspective of a 10, 15, 20 years, it absolutely adds up. And here's one thing most people don't realize. Muscle doesn't actually burn as many calories as people think. There's actually a study done in 2010, which basically stated that muscle burns roughly six calories a day at rest. So even if you gain 10 pounds of muscle, that's only about 60 extra calories burned per day. The thing is, it doesn't mean that muscle isn't important, and it's far from it. The more muscle and strength you gain, the easier it is to move around, the easier it is to burn calories throughout the day, and the easier it is to stay active. Especially when it comes down to losing weight, when you are strength training, the more weight that you end up losing ends up coming from fat versus muscle, because you are maintaining at least your muscle mass. Muscle is incredibly important as you age, and one of the best things you can do is make sure Make sure you are in a proper strength training program. Three to five times a week with progressive overload that is fully customized for you and making sure you do it consistent. The amount of people I know that are going down paths of doing cardio classes, classes that are not created for them. Pilates is great, that's fun, but that's still also not what's gonna be the needle mover for you. They do pickleball, they do everything else, but strength training is one of the greatest things to help you. And so many people forget about it because it's hard, because it's challenging, because they don't exactly know what to do. So you need to be resistance training at least three to five times a week, and it needs to be the right program to help you see results, to make sure it has progressive overload and all the right movements to target all of your specific body parts. This is something so many people forget about, and they just don't end up doing, wondering why. My metabolism is slowing down, but you're not actually strength training at all. Now, culprit number two is the biggest one. It is just simply that we don't move as much as we used to. Think back to the 20s. A lot of people were on campuses. You'd walk everywhere. You did sports. Hey, maybe you did cross country track and field like I did. And there was so much movement that you just burned so many calories. And a lot of people now will still say, I move a lot, you know, and go for a walk here and there. Maybe go to the gym sometimes, but the truth is even right now, we're so much more sedentary, just in general at least, right? We have desk jobs, a lot of people just commute a ton, Netflix at night, doing a lot of things to take care of our kids where... Maybe you're in the stands just watching them play a specific sport when in reality in the past you were the one doing the sport. So moving less is a huge contributor to just simply having your metabolism slow down as you age. Especially when you look at this next study, it is quite eyeopening. And so a lot of people look at exercises, simply just going to the gym, going for a run, maybe doing a class, whatever it is, and all those are absolutely great. We should all be doing it. But what a lot of people don't realize is there's actually something called NEAT, which stands for non-exercise activity thermogenesis. And there have been multiple studies and especially one I'm referencing here in 1999 done where there's a group of people, they were being overfed about a thousand calories each day. Some gained 10 times more weight than the other group of people. And you're wondering why would that actually be? And it's because those who didn't end up gaining as much weight were simply doing more movement. Throughout the day, when you think about it, let's say chores, walking and parking further from the car, taking the stairs, little things like standing more, getting a standing desk, walking pad, little things throughout the day that can account for a solid amount of calories and help you burn way more throughout the day. But most people just don't realize that we're sitting in the chair all day typing away and we're wondering why is my metabolism slowing down? So this is a very important thing to remember as well. Non-exercise activity thermogenesis can account for a decent amount of calories throughout the day, and it can make a very big difference. Even fidgeting, that's another thing, or just tapping your feet while you're cooking. Little things add up, even if you don't realize it. And culprit number three is just going to be sleep and lifestyle creep. So as we get older, of course, it's a little bit more challenging, right? As kids come into the picture, sometimes stressed with work, even just phones now, scrolling a lot more, and later nights, just the ease of It's just so much easier to stay up. So there was actually a study done in 2010, which is pretty interesting, where there was individuals eight and a half hours of sleep versus five and a half hours of sleep. That was literally the only difference. They ate the exact same amount of food every single day. Now, the results are insane. The group that slept less lost 55% less fat. 60% more muscle and they were hungrier throughout the day and the average age of this group was 41 the exact age where I hear in the sauna or from friends or family every single day saying once you hit 40 that's when everything slows down but it's a combination of all these things especially when it comes down to sleep it makes such a massive impact. On your metabolism that you don't even realize it and on top of sleep as life gets busier and there's more complications and challenges and just life happens ordering out a lot more food. There's less cooking. There's more drinks on weekend and social moments and everything like that. And it's a combination of all these that are just adding up. That's making it harder to lose fat for the average person. It's not that your age just hit a specific number and that's when it went all downhill because our bodies just start to function worse. That is a complete myth that most people don't realize. Now here's the great news. From here, you can absolutely improve no matter what age you are. There's a study done where 13 men between 50 and 65 years old lifted weights for 16 weeks. And get this, they got 40% stronger, built muscle, lost body fat, and even increased their resting metabolism by around 8%. That means they were burning more calories just sitting around and doing nothing. So if you think Think you're too old to build muscle, get stronger, or improve your metabolism. This is This is proof you can see progress still. Now, real quick, just want to give you five simple steps to help you fix the metabolism going forward. Number one, of course, I mentioned it is resistance training three to five times a week. Make sure you're consistently getting stronger. You're following a properly periodized plan. This will make a massive difference. Number two, we've got to make sure to have enough protein. Aim for one gram per pound of body weight. This is a massive difference maker. I didn't cover it too much because it's in video number two, which you can also check out video one and two down below, but eat enough protein, you will not regret it. And number three, this is gonna fix culprit number two, but just aim for at least 8,000 steps per day, aiming to get towards 10,000. And if you can go higher, awesome, but make sure to include different things like parking further, taking the stairs, make sure to get up every hour, increase your movement by little. Increases and bumps. It doesn't need to be a massive marathon or a big run like a lot of people think. The little things add up and help you along the way. Number four, we got to make sure to be sleeping seven to nine hours per night. I know it is not easy. I know there are challenges. I know kids are involved, but... Aim to do as best as you can with a consistent bedtime. That is the thing I help most clients with because a lot of times we can't control the variables and the things that pop up, but most of the time we can control our bedtime. I've also got a full sleep episode linked down below for my podcast that you can check out with different strategies to make sure you have. Higher quality sleep and just better sleep hygiene and habits. And last but not least, no crash diets, no fad diets, none of that nonsense. A lot of times people mess up their metabolism just through always dieting, through doing these crash diets, these juice cleanses, all that stuff. Once again, I covered that more in number one and two video, but this alone is going to be the biggest difference maker. The more that you just eat healthy, the more that you strength train, the more that you you move, it is just absolutely possible to To reverse all this and to make sure that you are in a healthy position, the easiest way to have healthy hormones, a better metabolism, proper gut health, everything like that is just to treat your body the way it should be treated, with healthy habits, with all the things that we know it should be doing. Now, the biggest thing is it's hard. There's a lot of noise out there. It is hard to implement. Life gets really busy, so accountability gets tough. Most people know what to do. They just don't do it. And that's why I've been coaching now for 12 plus years. Helping people online who are busy individuals who don't know what type of workout routine, what type of diet, and they need my help. And right now, I'm looking to take on three more people who want to help reset their metabolism. They want to speed it up, and they want to make sure they're not another statistic where we just say, oh, I just go backwards. Oh, once you hit 40, you go backwards. I want to help you break through. I want you to go to the next get-together or the next thing, and people say, What are you doing? And it's not Ozempic, it's not peptides, it's none of that stuff. You've just created the right changes, the right habit creation, and you've just had the right accountability and the right plan. So fill out an application on my website. That will be linked down below. I've got a few discounted spots available, but thank you so much. Appreciate you all, and we'll see you in the next video. Peace out.