Metabolism Myths
Mariah May, CSCS
Metabolism can be quite the mysterious and trendy buzz word. I have asked Allison, Altitude’s nutrition coach, about some common myths surrounding metabolism to get some clarity on the subject. Before we dive into metabolism we should know what it is.
Metabolism refers to the chemical processes that occur within the body to maintain life, including converting food into energy. It's often divided into two main types: catabolism (breaking down molecules for energy) and anabolism (building up molecules for growth and repair).
4 Metabolism Myths:
1. There are quick metabolism “fixes” such as drinking lemon juice, green tea, or apple cider vinegar in the morning.
“Be careful with any and all quick fixes," Allison says, “slow and steady changing of habits is the best approach for long-term weight management and longevity. A balanced breakfast with adequate protein and healthy fats is much more effective for supporting metabolism throughout the day.”
2. Eating late in the day slows your metabolism.
“This is another common misconception. Metabolism doesn’t slow down based on the clock; it’s more about the total caloric intake and macronutrient balance over the course of the day. While late-night eating can sometimes lead to poor food choices or overeating, it doesn’t inherently slow metabolism. For those working out in the evening, having a nutrient-dense meal or snack can actually support recovery and performance.”
3. Does your metabolism slow as you age?
“Yes, metabolism can slow with age, but not like you might think. Metabolism slows as we age primarily due to a decrease in muscle mass, activity level, and hormonal changes. However, this doesn’t mean that you can’t influence their metabolism through lifestyle choices. Regular strength training, maintaining a healthy diet, and staying active can help mitigate age-related metabolic decline, making it possible to maintain or even improve metabolic function as we get older.”
4. You can't influence or control your metabolism.
“Oh hell no. This is a myth. While certain factors like genetics play a role in metabolic rate, lifestyle choices significantly influence metabolism. Nutrition, exercise, sleep, and stress management can all enhance metabolic health. For instance, building muscle through resistance training increases resting metabolic rate, while consistent, balanced eating can help regulate energy levels and hormonal balance.”
Allison later elaborated on some of the factors that may slow down an individual's metabolism. “As discussed, muscle mass, hormonal changes, poor sleep, chronic stress, sedentary lifestyle, certain medications, dehydration, severely restricting calories (fad diets) can all have a negative impact on one’s metabolism.”
Interested in learning more? Set up a consultation with coach Allison to see if personalized nutrition coaching is right for you.