{"id":2813,"date":"2025-11-27T00:00:00","date_gmt":"2025-11-26T23:00:00","guid":{"rendered":"https:\/\/physicum-spectra.test\/metabolism\/"},"modified":"2026-01-20T15:02:11","modified_gmt":"2026-01-20T14:02:11","slug":"metabolism","status":"publish","type":"post","link":"https:\/\/physicum.nl\/en\/metabolism\/","title":{"rendered":"Metabolism and age: How to keep your metabolism active with a personalized plan"},"content":{"rendered":"<p>It&#8217;s often heard: \u201cI have a slow metabolism.\u201d But what does that really mean?<br \/>Metabolism &#8211; also known as your body\u2019s metabolic rate &#8211; refers to all the processes in your body that create and use energy. Think of breathing, blood circulation, digestion, cell repair, and of course, movement.<\/p>\n<p>A major part of this is your resting metabolic rate (RMR): the amount of energy your body burns when you\u2019re doing nothing at all. Even at rest, your body is hard at work &#8211; your heart keeps beating, your brain uses energy, and your muscles constantly consume fuel.<\/p>\n<p>How active your metabolism is determines a large part of how much energy you burn each day &#8211; and why some people stay at a stable weight more easily than others.<\/p>\n<h2>How does your metabolism change as you age?<\/h2>\n<p>Your metabolism doesn\u2019t stay the same throughout your life. From around age 35, your muscle mass gradually starts to decline if you don\u2019t actively maintain it. This has a major impact: muscle tissue is metabolically active, meaning it burns more energy than fat mass. Less muscle = lower daily energy expenditure.<\/p>\n<p>Hormonal changes also play a role. The production of testosterone, estrogen, and growth hormone decreases with age, which affects muscle maintenance and fat storage. We also tend to move less as we get older, further contributing to a slower metabolism.<\/p>\n<p>Fortunately, this is not an irreversible process. Research shows that an active lifestyle and regular strength training can slow down or even reverse this natural decline.<\/p>\n<figure class=\"wp-block-image size-full\">\n<img decoding=\"async\" alt=\"\" src=\"https:\/\/physicum.nl\/wp-content\/uploads\/2025\/12\/leeftijd-en-metabolisme.jpg\"\/><br \/>\n<\/figure>\n<h2>Other factors that influence your metabolism<\/h2>\n<p>Age is only one piece of the puzzle. These factors also contribute:<\/p>\n<ul class=\"wp-block-list\">\n<li>Muscle mass and body composition: more muscle = higher energy expenditure, even at rest. Less muscle means a lower metabolism.<\/li>\n<li>Gender: men generally have more muscle mass, and therefore a slightly higher resting metabolic rate.<\/li>\n<li>Genetics: partly determines how efficiently your body uses energy.<\/li>\n<li>Hormones and health: an underactive thyroid (hypothyroidism) can significantly reduce your resting metabolism. Other hormonal issues (such as low testosterone or growth hormone) can also indirectly affect metabolism.<\/li>\n<li>Nutrition: strict dieting or eating too little can temporarily slow down your metabolism. Unhealthy diets, excessive sugars, or ultra-processed foods can negatively affect insulin regulation and energy use. Overweight\/obesity can paradoxically lead to a higher absolute RMR (more body mass) but lower metabolic efficiency and impaired insulin response, reducing fat-burning capacity.<\/li>\n<li>Sleep and stress: chronic stress and poor sleep increase cortisol and disrupt insulin, which can destabilize your metabolism and cause weight gain or fatigue.<\/li>\n<\/ul>\n<h2>When is your metabolism fast, slow, or normal?<\/h2>\n<p>There is no universal reference that defines a \u201cslow metabolism.\u201d It always depends on your age, weight, sex, and muscle mass.<\/p>\n<p>However, signs that <em>may<\/em> indicate a slower metabolism include:<\/p>\n<ul class=\"wp-block-list\">\n<li>Fatigue or low energy<\/li>\n<li>Weight gain despite healthy eating<\/li>\n<li>Cold hands and feet<\/li>\n<li>Slow digestion<\/li>\n<li>Dry skin or hair loss<\/li>\n<\/ul>\n<p>If you experience several of these symptoms, it\u2019s wise to rule out medical causes (like thyroid issues) with your doctor first. If there are no medical concerns, you can safely and effectively support your metabolism and increase your energy levels.<\/p>\n<figure class=\"wp-block-image size-full\">\n<img decoding=\"async\" alt=\"\" src=\"https:\/\/physicum.nl\/wp-content\/uploads\/2025\/12\/verbeter-je-metabolisme-met-voeding.jpg\"\/><br \/>\n<\/figure>\n<h2>Can you improve your metabolism?<\/h2>\n<p>Absolutely\u2014and the best part is: you don\u2019t need miracle supplements. The key is focusing on four pillars: building muscle, optimizing nutrition, increasing daily activity, and improving sleep and stress management.<\/p>\n<p><strong><br \/>1. Strength training as a metabolic engine<\/strong><\/p>\n<p><a href=\"https:\/\/physicum.nl\/en\/benefits-of-strength-training\">Strength training<\/a> is the most effective way to sustainably improve your metabolism. Every kilogram of muscle you build increases your resting metabolic rate. This means you burn more energy 24\/7\u2014even while sitting on the couch.<br \/>Research shows that resistance training increases muscle mass and fat oxidation, even in adults at older ages.<\/p>\n<p>Start with 2 to 3 sessions per week using basic movements (squat, deadlift, push, row). Gradually increase weights or repetitions.<\/p>\n<p><strong>2. Eat enough\u2014with a focus on protein<\/strong><\/p>\n<p>Many people eat too little\u2014especially when trying to lose weight. That seems logical, but too large a deficit can slow your metabolism. When your body receives too little energy over time, it shifts into \u201cconservation mode,\u201d lowering energy expenditure. It can also increase stress hormones like cortisol. Excess cortisol promotes muscle breakdown and fat storage, further lowering metabolism.<\/p>\n<p>That\u2019s why it\u2019s essential to consume enough calories, including adequate protein and micronutrients. <a href=\"https:\/\/physicum.nl\/en\/how-much-protein-per-day\">Protein<\/a> is crucial for muscle repair and growth, helping maintain your resting metabolic rate. As a guideline: 1.2 to 1.8 grams of protein per kilogram of body weight per day, depending on age, activity level, and training intensity. Examples include: low-fat yogurt, <a href=\"https:\/\/physicum.nl\/en\/calories-egg\">eggs<\/a>, fish, chicken, tofu, or legumes.<\/p>\n<p>In short: sufficient, high-quality nutrition protects your metabolism, keeps your muscles strong, and helps you stay energized\u2014even during healthy fat loss.<\/p>\n<p><strong>3. Move more throughout the day<\/strong><\/p>\n<p>Besides structured exercise, daily movement\u2014your NEAT (non-exercise activity thermogenesis)\u2014also counts. These are all small movements throughout the day: walking, cycling, taking the stairs, household tasks, or simply staying active. All of these significantly increase your total energy expenditure.<\/p>\n<p>Research shows:<\/p>\n<ul class=\"wp-block-list\">\n<li>7,000 to 10,000 steps per day is a good guideline for most adults to support health, metabolism, and energy balance.<\/li>\n<li>Daily \u226510,000 steps can support fat loss, cardiovascular health, and insulin sensitivity while reducing sedentary-related risks.<\/li>\n<li>Even smaller increases in daily movement (e.g., from 4,000 to 7,000 steps) have measurable benefits.<\/li>\n<\/ul>\n<p>Practical tip: build short activity moments into your day &#8211; <a href=\"https:\/\/physicum.nl\/en\/climbing-stairs-for-weight-loss\">take the stairs<\/a>, walk after lunch, or have a standing phone call. Every bit helps and naturally stimulates your metabolism.<\/p>\n<p><strong>4. Sleep and stress<\/strong><\/p>\n<p>Sleep is one of the most underestimated factors for a healthy metabolism. <a href=\"https:\/\/physicum.nl\/en\/sleep-and-weight-loss\">A lack of sleep <\/a>reduces production of key hormones such as growth hormone and testosterone, which are essential for muscle recovery and building. At the same time, it increases cortisol, a stress hormone that promotes muscle breakdown and fat storage, especially around the abdomen.<\/p>\n<p>Poor sleep also affects insulin sensitivity and appetite regulation: people who sleep poorly often crave more sugar and high-calorie foods, making weight management more difficult.<\/p>\n<p><a href=\"https:\/\/physicum.nl\/en\/7-tips-for-a-great-sleep\">Guidelines to improve sleep:<\/a> aim for 7\u20139 hours per night, maintain a consistent sleep schedule, and try to go to bed and wake up at the same time daily. Plan moments of <a href=\"https:\/\/physicum.nl\/en\/relaxation-exercises-for-stress\">rest and relaxation<\/a> (like a short walk, <a href=\"https:\/\/physicum.nl\/en\/breathing-exercises-for-stress\">breathing exercises<\/a>, or <a href=\"https:\/\/physicum.nl\/en\/introduction-to-meditation\">meditation<\/a>) to reduce stress and cortisol. Avoid bright and <a href=\"https:\/\/physicum.nl\/en\/blue-light-and-sleep\">blue light before bed <\/a>(phone\/TV), allowing your body to follow its natural sleep rhythm.<\/p>\n<p>Good sleep not only improves energy and recovery but also enhances the effectiveness of your training and nutrition, keeping your metabolism functioning optimally.<\/p>\n<figure class=\"wp-block-image size-full\">\n<img decoding=\"async\" alt=\"\" src=\"https:\/\/physicum.nl\/wp-content\/uploads\/2025\/12\/metabolisme-verbeteren.jpg\"\/><br \/>\n<\/figure>\n<h2>A personalized plan for a slow metabolism<\/h2>\n<p>Everyone is different. That\u2019s why standard diets or generic workouts rarely work well. A personalized plan helps align your energy needs, goals, and lifestyle.<\/p>\n<h3>Step 1: analysis \u2013 understanding your body and lifestyle<\/h3>\n<p>The first step in a personalized plan is a thorough assessment. This goes beyond what the scale tells you; it provides insight into how your body functions and where improvements can be made.<\/p>\n<p>A typical assessment may include:<\/p>\n<ul class=\"wp-block-list\">\n<li>Body composition measurements: <a href=\"https:\/\/physicum.nl\/en\/body-fat-percentage\">body fat percentage<\/a>, muscle mass, <a href=\"https:\/\/physicum.nl\/en\/visceral-fat\">visceral fat<\/a>, hydration, and bone density through a body scan (e.g., at a physiotherapist or studio).<\/li>\n<li>Functional tests: strength, <a href=\"https:\/\/physicum.nl\/en\/the-importance-of-mobility-and-flexibility\">mobility<\/a>, balance, and posture to prevent injuries and tailor training programs.<\/li>\n<li>Lifestyle assessment: insight into nutrition, sleep, stress, daily activity, and recovery habits.<\/li>\n<li>Hormones and medical checks: referral for blood tests if needed (e.g., thyroid, <a href=\"https:\/\/physicum.nl\/en\/how-much-vitamin-d-do-you-really-need\">vitamin D<\/a>, testosterone) to identify physiological factors affecting metabolism or muscle building.<\/li>\n<\/ul>\n<p>With this analysis, you get a complete picture of your starting point, and your coach can tailor training, nutrition, and recovery strategies to your body.<\/p>\n<h3>Step 2: personalized nutrition coaching<\/h3>\n<p>Together with your coach, you determine what and when you eat, fully tailored to your metabolism, goals, and lifestyle.<\/p>\n<ul class=\"wp-block-list\">\n<li>No crash diets or temporary restrictions\u2014only sustainable habits.<\/li>\n<li>Practical tips and meal suggestions, including sufficient protein (1.2\u20131.8 g\/kg body weight) to support muscle repair and growth.<\/li>\n<li>Small adjustments in calories and macronutrients may be made based on progress and training intensity.<\/li>\n<\/ul>\n<h3>Step 3: Personal training<\/h3>\n<p>With personal training, you receive a fully customized program tailored to your body, goals, and lifestyle. It\u2019s much more than performing exercises\u2014it\u2019s a structured approach to <a href=\"https:\/\/physicum.nl\/en\/muscle-growth\">increasing muscle mass<\/a>, stimulating your metabolism, and improving overall fitness.<\/p>\n<p>What to expect:<\/p>\n<ul class=\"wp-block-list\">\n<li>Increased muscle mass and a faster metabolism: targeted strength training builds muscle tissue, which burns more energy even at rest.<\/li>\n<li>Improved posture and mobility: exercises are adapted to your body composition and any movement limitations.<\/li>\n<li>More energy and better recovery: structured training supports your hormonal system, enhances recovery, and boosts daily energy levels.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/physicum.nl\/en\/personal-training\">At Physicum<\/a>, we:<\/p>\n<ul class=\"wp-block-list\">\n<li>Create a program based on your body scan, functional tests, and personal goals.<\/li>\n<li>Start safely and build up gradually so your body can adapt.<\/li>\n<li>Provide continuous guidance during sessions (technique &#038; progression).<\/li>\n<li>Offer variety and progression to keep training engaging and effective.<\/li>\n<li>Ensure a positive and enjoyable training environment.<\/li>\n<\/ul>\n<p>Personal training is not only a way to get stronger, but a complete approach to optimizing your body, metabolism, and energy sustainably.<\/p>\n<h3>Step 4: evaluation &#038; adjustment<\/h3>\n<p>To ensure progress, we schedule regular evaluations:<\/p>\n<ul class=\"wp-block-list\">\n<li>Monthly assessments of body composition, strength, and function.<\/li>\n<li>Weekly check-ins on training intensity, nutrition, and recovery to make small adjustments and keep motivation high.<\/li>\n<\/ul>\n<p>This combination of consistent evaluation and ongoing adjustments ensures your program remains aligned with your body, goals, and progress.<\/p>\n<figure class=\"wp-block-image size-full\">\n<img decoding=\"async\" alt=\"\" src=\"https:\/\/physicum.nl\/wp-content\/uploads\/2025\/12\/gezonde-voeding-voor-een-goed-metabolisme.jpg\"\/><br \/>\n<\/figure>\n<h2>Why nutrition coaching and personal training work together<\/h2>\n<p>A well-functioning metabolism never results from just one factor; it\u2019s the synergy between nutrition, training, recovery, and lifestyle. That\u2019s why we combine personal training with nutrition coaching at Physicum, allowing every component to work together and reinforce each other.<\/p>\n<p>With this approach, you:<\/p>\n<ul class=\"wp-block-list\">\n<li>Learn exactly what your body needs to function optimally.<\/li>\n<li>Build more muscle over time, increasing your resting metabolic rate and energy levels.<\/li>\n<li>Receive professional support and motivation to stay consistent and achieve lasting progress.<\/li>\n<li>Don\u2019t work toward a temporary boost, but toward a long-term, healthy lifestyle.<\/li>\n<\/ul>\n<p>This combination allows you to naturally improve your metabolism and build a stronger, healthier, more energetic body.<\/p>\n<h2>Ready to improve your metabolism?<\/h2>\n<p>Do you want your energy back, lose weight more easily, and feel better in your own skin? At Physicum, we\u2019re here to help. <a href=\"https:\/\/phscm.link\/matchtest-pt-en\" target=\"_blank\" rel=\"noopener\">Take our match test <\/a>and discover how we can guide you toward your goals.<\/p>\n<h3>Sources<\/h3>\n<ul class=\"wp-block-list\">\n<li>Palmer, A.K., et al. (2022): <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9374375\/\" target=\"_blank\" rel=\"noopener\">Metabolic changes in aging humans: current evidence and therapeutic strategies<\/a><\/em><\/li>\n<li>L\u00f3pez, P., et al. (2022): <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9285060\/\" target=\"_blank\" rel=\"noopener\">Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta\u2010analysis <\/a><\/em><\/li>\n<li>Jansen, H.I., et al. (2023): <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9939761\/\" target=\"_blank\" rel=\"noopener\">Hypothyroidism: The difficulty in attributing symptoms to their underlying cause<\/a><\/em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9939761\/\" target=\"_blank\" rel=\"noopener\"> <\/a><\/li>\n<li>Martinez, C.E., et al. (2025):<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11794237\/\" target=\"_blank\" rel=\"noopener\"> <\/a><em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11794237\/\" target=\"_blank\" rel=\"noopener\">Testing a personalized behavioral weight loss approach using multifactor prescriptions and self\u2010experimentation results <\/a><\/em><\/li>\n<li>Harvard Health Publishing (2021): <em><a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/the-lowdown-on-thyroid-slowdown\" target=\"_blank\" rel=\"noopener\">The lowdown on thyroid slowdown<\/a><\/em><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s often heard: \u201cI have a slow metabolism.\u201d But what does that really mean?Metabolism &#8211; also known as your body\u2019s [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1445,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[72],"tags":[342,348,347],"class_list":["post-2813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-personal-training","tag-health","tag-metabolism","tag-weight-loss"],"acf":[],"spectra_custom_meta":{"_wp_page_template":["default"],"rank_math_internal_links_processed":["1"],"rank_math_schema_Article":["a:8:{s:8:\"metadata\";a:4:{s:5:\"title\";s:7:\"Article\";s:4:\"type\";s:8:\"template\";s:9:\"shortcode\";s:15:\"s-696f8ae33c84c\";s:9:\"isPrimary\";s:1:\"1\";}s:5:\"image\";a:2:{s:5:\"@type\";s:11:\"ImageObject\";s:3:\"url\";s:16:\"%post_thumbnail%\";}s:5:\"@type\";s:7:\"Article\";s:13:\"datePublished\";s:20:\"%date(Y-m-dTH:i:sP)%\";s:12:\"dateModified\";s:24:\"%modified(Y-m-dTH:i:sP)%\";s:8:\"headline\";s:79:\"Metabolism and age: How to keep your metabolism active with a personalized plan\";s:6:\"author\";a:2:{s:5:\"@type\";s:6:\"Person\";s:4:\"name\";s:6:\"%name%\";}s:11:\"description\";s:152:\"Discover how to boost your metabolism with strength training, smart nutrition, daily movement & better sleep. 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