The Mystery of Metabolism

Learn How to Separate Fact from Fiction

If you inherited your mom’s green eyes and golden curls, then there’s a good chance you also inherited her slow metabolism. The good news: you have the power to shake up those genes and shift your metabolism into a higher gear.

“Metabolism is the process the body uses to run itself, similar to what happens in a car after you start the motor,” says Cynthia Moore, MS, RD, CDE, clinical nutritionist for UVA Health System. “This includes the breakdown of nutrients in food and drinks, and the distribution of that ‘fuel’ to those areas within the body that need it.”

Those of us with a slower metabolism have the ability to run on lesser amounts of fuel, which was a plus during the days of hunting and gathering. But today, with food available almost any time anywhere, those with this “thrifty gene” must be more judicious in their consumption of discretionary calories.

Why Metabolism Slows As We Age

Heredity is not the only factor that determines metabolism, says Moore. Age, gender and body composition are also considerable factors. “The amount of fuel needed to run the body decreases about 3 percent a year after age 50. So at 80 years of age, fewer calories are necessary, but just as many of most other nutrients are needed.” This shift occurs primarily because the composition of the body changes. As we age, we tend to lose muscle, which is what boosts our use of fuel.

Weight Training Is Key, Especially for Women

“Muscle is more metabolically active tissue. The more muscle you have and the more you move it, the more fuel you use,” says Moore. If you’re past middle age, your muscle mass is likely less than it was in your thirties. And if you’re a woman of any age, your body composition is less muscle than a man’s. “Females may have a normal body weight, but may still have more fat than a man,” adds Moore.

So to encourage your body to burn more fuel, or increase your metabolism, building muscle is a good place to start. “Weight training is key for women who have less metabolically active muscle mass than men,” says Moore.

More Tried-and-True Metabolism Boosters

While myths and misconceptions regarding metabolism-boosters abound, Moore says there are no pills or miracle foods that will do the trick. In addition to weight training, Moore recommends:

Eat within one hour of waking and several (3 to 5) times a day to turn on the “digestive machinery” that uses calories.

Eat high-protein, high-fiber foods, such as fish and vegetables; both are low in calories and require fuel/calories to digest them.

Move/exercise 60-90 minutes per day, spreading out the activity throughout the day. A half-hour per day of walking, 3-5 days a week, is a great way to get started.

Focus on your breathing. Oxygen is another component in the combustion process or breakdown of nutrients in the body.

Sleep no less than six hours per night – too little sleep “impairs health and results in higher-than-normal blood sugar, weight gain and deregulation of metabolism,” says Moore.

Many factors – thyroid function, illness – can play into the metabolic process, so there may not be a foolproof way to amp it up. But in most cases, a boost is possible with a shift in behavior.

Smart Tip: Eat your first meal of the day within 1 to 2 hours of waking to jumpstart your digestion and begin burning calories.

If you would like to meet Cynthia Moore, she will be hosting a session at Wintergreen's Inspirations event in November 2011 on how stress contributes to overeating.  Learn more about this unique women's health retreat.