Your Metabolism is NOT slow! | New Study Breakdown | Biolayne

A recent study examined total daily energy expenditure (TDEE) and Basal Metabolic Rate (BMR) over the course of human life in a large number of subjects (6421 for TDEE & 2008 for BMR) and found some pretty interesting outcomes.

TDEE/BMR are closely tied to Fat Free Mass (FFM) and to a lesser extent Fat Mass (FM). As adult men have greater FFM than women and adults have greater FFM than children, this means their absolute TDEE/BMR are greater. However, when corrected for FFM & FM, men and women had NO difference in TDEE

Newborns have a normal BMR/TDEE for their FFM/FM but this accelerates rapidly during the first 1-2 years of life peaking at around 50% greater than normal, then slowly declining throughout childhood and adolescence back to a normal level by age 20. The increased BMR/TDEE is likely due to the fact that children have greater contribution of FFM from more metabolically active organs like liver, heart, & brain compared to skeletal muscle on a per gram basis.

The most interesting finding is that from age 20 to age 60 (adulthood), TDEE/BMR remain absolutely rock stable when corrected for FFM/FM and were not different between men and women.

After age 60 there was a progressive decline in TDEE/BMR even when corrected for losses of FFM/FM but this decline was relatively slow at approximately 0.7% per year.

Another factor that may contribute to declines in TDEE is the reduction in physical activity with age as research has demonstrated that elderly people stand and walk significantly less than young people leading to significant reductions in calories expended via non exercise activity thermogenesis (NEAT), and exercise activity.

This means that it is unlikely that reductions in metabolic rate are sufficient to explain adult onset obesity. Furthermore, research has demonstrated that both obese & obese with type 2 diabetes have similiar or GREATER metabolic rates compared to lean people:

[ashleydawson]

This is actually empowering cuz it means most of maintaining metabolism is within our control as we age

[LucasGage]

Big take away: Best time to get shredded is during infancy.

[marcdaniels]

When I was 18 there was a poster on the wall of my college gym and it said:
You don’t stop exercising because you get old, you get old because you stop exercising”
I have never forgotten that. Even though it may be a bit cheesy it’s so true .
60 years old and riding my bike 4x per week and working out in the gym 2x per week.
👍

[cashglobe]

My parents are in their early 60s, and both have very lean and healthy physiques. They maintain an active lifestyle and eat a normal diet. Many think they look 40. The only difference I notice with them compared to others their age that look much older is that they are more active!! Mom takes daily walks, dad does renovations for work, both hit the gym regularly, and they both play tennis. Exercise is key to youth!

[roxannewhite]

This makes me so happy!!! I’m in my mid-thirties & I’m tired of older women telling me to just wait till I’m their age - my metabolism is going to kick the bucket & I’m going to suddenly pack on 50 pounds. I will continue to build that lean mass & not worry about that “spontaneous unpreventable weight gain” people insist on at a certain age.

[MindfulAttraction]

Love your videos. Much better than the bigger channels 😇

[IvanaChapman]

I’ve heard people as young as 27 complain that they’re “too old” to lose weight. 🙄 I think some people just want an excuse to skip exercising and overeat, as if their daily behaviours don’t matter.

[olympic-gradelurker]

My husband keeps blaming age and his back for the reason why he's overweight and can't work out at all (he's not even 45 yet), when I keep reminding him that it's more likely that his back hurts because of that big, protruding gut and he has a very weak posterior chain

[natleigh]

Thank you for confirming what I’ve been thinking. When I finally hit menopause last year, I just did not feel like myself- I didn’t “feel good” and it most certainly impacted my physical activity. I gave into it at first, whined a bit, then got my head on straight- remembering that sarcopenia is indeed a factor. So I started back on a good program from the Workout Builder, began tracking through Carbon, and simply moving more. I’m FINALLY feeling stronger and back to myself again. Training and recovery are a bit different for me now that I’m older, but I’m still able to lift intensely and get it done! My body is responding favourably and my mental state is much more positive ♥️

[jenniferdruery]

I am so happy to hear this! Thanks for educating us. I am 51 and struggle with hearing things like age related issues, slow metabolism, menopause symptoms, weight gain…etc. they tend to make one believe it’s out of our control. But it’s not! I’ve lost almost 30 lbs just applying what I’ve learned from you (your book), Holly and a few others who teach how to do it right. Resistance training, flexible dieting, calorie deficit, tracking calories and higher protein. It works. I feel like I can change what others say is impossible or too hard at my age. Thank you and keep up the good work!

[RenoMay]

Great information man! If I could critique I’m not sure if the speakers I’m listening are messed up but the audio seems to peak a lot.

[nicoleallen]

I can 100% attest to this. Both myself and my “Irish twin” older sister were diagnosed with lupus at 18. Our doctor told us to exercise, drink clean water, and keep our stress levels down. For a myriad of reasons, she did not listen. I did. I’m not going to say that I’m the peak of health, but I’m in a different world of health compared to my sister. The times I’ve gained weight were all do to being stuck in bed. I’ll be honest, if I was still sick, I wouldn’t lose the weight. I went round and round for 2 years with my doctor about something being wrong. She tried to sell me on the fact that a 70 pound weight gain was normal for peri- menopause. 🤦🏼‍♀️🤦🏼‍♀️ I found a doctor that would listen. The problem was fixed, and the weight is coming off.

[the_notorious_bas]

This just shows that you can age well by taking responsibility.

[feefeejungle]

I love your channel so much. As a middle aged woman recently diagnosed with CKD and an under active thyroid and history of ED you’re saving me a fortune on supplements that I’ve been wasting money on for years. I’m spending less time obsessing about fad miracle diets. I can shut up my other middle aged female friends blaming menopause for everything and feel like common sense has been restored. No longer misusing/self-medicating meds and have returned to consuming some animal protein to hopefully help correct severe protein deficiency. Most nephrology based content/channels would tell me to avoid this but I seem to be less bloated and salt sensitive already (a few weeks). Thanks so much for drilling home science and restoring some hope and sanity. And you’re funny. And hot! 😂

[TeamYouphoric]

It's not your metabolism. It's your habits.

[thejohnringo]

Great talk, great paper. Thanks for bringing this study to our attention.

[chewher]

Came back to finish the video as promised. Been a few months I know, but I forgot the title of the video. I ended up watching your other vids on slow metabolism until this one popped up again.

[aguy]

People will do anything or blame anything except cardio and dietary changes

[wkrinsky]

Really appreciate the info. Would love to see a video talking about the effectiveness (or lack there of) of probiotics in improving immune system function and “gut health”.

[laurenromeo]

So, we need progressive resistance training to attain and maintain muscle...to prevent decline due to muscle wasting. Hit the gym and the weights!