Mastering Your Metabolism at Any Age

 In this episode, we explore the science of metabolism—what it is, how it works, and how you can optimize it. Metabolism comprises your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), and activity-related energy expenditure, including non-exercise activity thermogenesis (NEAT). NEAT refers to the energy you burn through daily movements like fidgeting, standing, and walking, which can significantly contribute to your total calorie expenditure, particularly for those with sedentary lifestyles. Factors such as age, genetics, body composition, and lifestyle heavily influence metabolism. Strength training helps build muscle, which increases BMR, while High-Intensity Interval Training (HIIT) enhances calorie burn during and after exercise. Nutrition plays a vital role too—protein has the highest thermic effect of food, and hydration is essential for maintaining metabolic efficiency.

Rather than drastic changes to metabolism itself, shifts in lifestyle, nutrition, and activity levels influence how efficiently it functions throughout life stages. Incorporating strength training and ensuring adequate protein intake are particularly important as we age to support muscle mass and overall metabolic health. Common beliefs, such as the idea that eating frequent small meals boosts metabolism or that taking one supplement can hack your metabolic speed, don’t hold up under scientific scrutiny. Instead, we discuss practical strategies for optimizing metabolism that are supported scientifically. While there are no quick fixes, sustainable habits can profoundly support your health and wellness goals. Tune in to learn how to work with your metabolism to feel and function at your best.