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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)
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