Aging & your metabolism (action steps inside)

Ever heard of the “middle-aged spread”? It’s what can happen when you hit your 30s/40s and your metabolism starts to change. In a nutshell, your body starts to gain fat because of shifting hormones and the aging process.

Despite what you have read (and maybe even felt): gaining weight as you get older is not inevitable!!!

I’ve put together a list of 4 things you can start doing (today!) to fight middle-aged spread — even if you’re still in your 20s. Because the sooner you get a headstart, the better.

1) Move more. Studies show that as you get older, you move less — both during your everyday activities and in your workouts.

That’s why it’s so important to start a regular exercise habit with activities you enjoy and find hobbies that keep you active.

2) Keep your muscle. It’s normal to lose muscle as you get older, but it’s not inevitable.

With regular strength-building workouts (at least 2x a week), it’s not only possible to KEEP your muscle as you get older, but even REBUILD it.

This helps keep you strong and active, plus it stokes your metabolism.

A qualified coach can help you put together a plan that works for you and your fitness level. [

3) Eat enough protein. As people get older, they often skimp on their protein intake. Aim for 10% to 35% of your total daily calories — and go for the higher side if you’re active.

To make sure you get the MOST out of your protein intake, spread it out over the course of the day since studies show that to be more effective. 

4) Make it a lifestyle. As you get older, the way your cells metabolize fuel naturally slows down. 

The bad news is there isn’t a lot you can do about this, BUT… studies show this has only a minor impact compared with lower activity and muscle mass!

The best thing you can do is follow a healthy lifestyle: get 7-8 hours of sleep a night, manage your stress levels, stay active, and eat a healthy-whole-foods-based diet.

Remember: it’s not the big steps you take occasionally that have the biggest impact on your health and fitness.

It’s the little things you do every single day.

Rob Quimby, CPT

Owner, Fitness Lifestyle LLC



Rob is the owner and founder of Fitness Lifestyle Personal Training. He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.


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