Ep. 678 - Does Your Metabolism Change As You Age?
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 24 November 2021
⏱️ 17 minutes
🧾️ Download transcript
Summary
Everyone tends to believe that your metabolism slows down as you age and therefore stops you from being able to get leaner or lose weight… So, is this actually true? Does research truly support this?
Yes, it does - but only on the extreme ends (young/old). And today, we dive into this question and a recent study that comes from the Pontzer study in Science - listen in for details and read below for more information on the specific study we’re reviewing.
Study Design: Data was taken from the IAEA Doubly Labelled Water Database in April of 2020. At this time the database had 6,742 measurements of TDEE, fat free mass, fat mass, sex, and age. The authors investigated the effects of age, body composition, and sex on TDEE and its components, using a large (n = 6,421; 64% female), geographically and economical diverse (29 countries) database of doubly labelled water measurements for subjects up to 95 years old, calculating total expenditure from isotopic measurements using a single equation.
Analysis: The authors used segmented regression after their initial analysis, which identified four distinct phases over the life span: neonates (0-1y), juveniles (1-20y), adults (20-60y), and older adults (60-95y).
Application: Total expenditure rises in childhood, is stable through adulthood (20-60y), and declines in older adults. This study provides very good evidence that fat free mass accounts for a very large portion of our TDEE (83%). Yet, this has been known for quite some time, so it isn’t anything new. However, the novel aspect of the study—and the reason it’s in the journal Science—is that this is the first study to demonstrate that metabolism declines after age ~60, independent of fat free mass. This study provides evidence that the reason people gain weight is not due to their metabolism “slowing down” as you may commonly hear.
Limitations: this was a cross sectional study so to really know we would have to track people across their lifespan rather than use a cross-sectional approach.
Other Discussion points:
- Life changes over time (movement, exercise, eating habits)
- Harder to break habits or develop new ones as we age
- Weightology link
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition |
| 0:10.5 | podcast that goes way beyond just training and nutrition. I'm your host, Cody McBroom, and today with |
| 0:15.9 | me I have Dr. Brandon Roberts, the chief science officer of tailored coaching method. |
| 0:24.0 | What you were about to listen to is our weekly research review. |
| 0:29.9 | Once upon a time, just recently, these were a monthly process, and we would spend about an hour going into multiple different topics and what the research says on this. |
| 0:34.1 | What we've decided to do is to break these up into smaller podcasts. |
| 0:37.5 | So what you're about to hear is a 10 to 20 minute research review podcast. And every single |
| 0:42.2 | week, you are going to get another one of these, which is allowing us to drop a fourth episode |
| 0:46.7 | every single week. Some weeks may be three, but nonetheless, we're able to drop you more content. |
| 0:52.0 | So stay tuned. Once again, what you were going to |
| 0:54.5 | hear is a 10 to 20 minute research review, diving into a specific topic where we can teach you |
| 0:59.3 | everything there is to know about the science. All right. So these research reviews are going to |
| 1:04.2 | take a slight change going forward for a little bit. And what you were going to hear today is a |
| 1:08.2 | shorter version because we're only going to cover one research study today. So what we're doing is breaking these podcasts up so that every single week |
| 1:15.5 | you get access to a new research review from Brandon. I. So today we're going to dive into one |
| 1:21.2 | specific research study on the metabolism. We're going to spend 10 to 20 minutes diving into this |
| 1:25.5 | one and break down the applications. And next week, you will get another research review from us. |
| 1:29.9 | So let's dive right in. |
| 1:31.6 | Today's research study is called daily energy expenditure through the human life course. |
| 1:36.3 | And it really just kind of boils down to the question of whether or not our metabolism changes as we age. |
| 1:41.7 | And I'm excited to get into this because I feel like when this |
| 1:44.8 | study came out, there was, I don't know how many people posting on Instagram saying, I told you, |
... |
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