How to Speed up Metabolism After 50 Male: Tips for Men

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Getting older sometimes feels like a series of small compromises, where gaining wisdom is helpful, but losing your edge is just down right annoying.

One of the most frustrating ones for me has been slowing metabolism. After 50, it can seem like keeping weight in check or feeling energized gets harder than ever.

But here’s the GOOD NEWS! It IS possible to boost that sluggish metabolism. I’ve made these changes myself, and I’m here to share some advice rooted in personal experience.

In this article, we will clearly discuss how to speed up metabolism after 50 for men.



Understanding Metabolism in Men Over 50


Metabolism is simply how your body converts what you eat and drink into energy. Several factors influence this process — including your age. By 50, muscle mass begins to decline, and hormonal changes can leave you feeling like your body’s engine has downgraded.

Knowing what’s happening under the hood can make a world of difference in managing your metabolism.

an image depicting an open car hood looking into a human being's health as if inspecting an engine


The Role of Muscle Mass


Muscle is your metabolism’s best friend. It burns significantly more calories at rest compared to fat. But once you hit 50, muscle mass naturally declines due to aging, a phenomenon called sarcopenia.

That’s why focusing on keeping and even building muscle is key if you want to speed up metabolism. Strength training and resistance exercises, like these low-impact moves for men over 50, are incredibly effective for maintaining muscle.

*In my own experience, adding strength training to my routine has significantly boosted my metabolism. Don’t hurt yourself, just start with lighter weights like 10-20lbs and gradually increase the amount over time.

Using resistance bands is a great idea too. As you grow stronger your energy will rev up like a Hennessey Fury 6.6-liter twin-turbo V8!!

Middle-aged man jogging on a treadmill

Photo by Julia Larson


Hormonal Changes After 50


Testosterone plays a large part in regulating muscle growth and fat distribution. As men age, testosterone levels naturally drop, which can slow metabolic rates.

Lower testosterone can also reduce energy levels, making it harder to stay active. Simple changes like exercising consistently and consuming a protein-rich diet can help reduce this impact over time.



Foods That Increase Metabolism After 50


Food is fuel for your metabolism. To maximize its efficiency, you’ll need to be intentional with what, how, and when you eat.


High-Protein Foods

Protein fuels your muscles and actively contributes to calorie burning. This is called the thermic effect of food, where your body burns energy simply by digesting and processing nutrients.

Foods like eggs, chicken, lentils, and fish are protein-rich staples that can help. For more on shaping effective eating habits, check out these daily eating tips.

Greek yogurt, nuts, seeds, and peanut butter are excellent choices too. I’m a big fan of walnuts, pecans, and pumpkin seeds. You can get many varieties of trail mixes and add it to your yogurt for an abundant high-protein snack.


Hydration and Metabolism

Tall clear glass of ice-cold water



WATER, is without a doubt, the hero of a healthy metabolism. Staying hydrated keeps your body working optimally and helps burn calories more efficiently.

Studies even suggest that drinking ice-cold water can give your metabolism a minor boost by forcing your body to use extra energy to warm it up.

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1. Thermogenic Effect: Drinking cold water induces a mild thermogenic response, where the body burns extra calories to warm the water to body temperature. Studies have shown that consuming 500 mL of cold water can temporarily increase the metabolic rate by up to 24–30% for about an hour .

2. Calorie Burn Over Time: Increasing your daily water intake by 1.5 liters of cold water could burn approximately 48 extra calories per day. Over a year, this adds up to about 17,000 calories, equivalent to losing about 5 pounds of body fat .

3. Enhanced Energy Expenditure: While the overall metabolic boost from cold water drinking is modest, it contributes to better hydration and may slightly amplify energy expenditure, especially when incorporated into a calorie-controlled diet


Frequent, Smaller Meals


Gone are the days of three giant meals. Eating smaller portions more frequently can keep blood sugar stable and your metabolism humming along all day.

This doesn’t mean grazing on snacks aimlessly – it’s about mindful eating to maintain energy levels. Check out this article on “How to Break a Bad Eating Habit: Steps for Lasting Change.”



Exercise for Better Metabolism


Exercise and metabolism go hand-in-hand. Adding intentional movement to your day revs up your internal engine, so to speak. Warm up by walking in place or maybe some ‘good ole jumpin jacks’ to get your heart pumping.


Strength Training


Want a metabolic boost that sticks around? Strength training is your answer. It builds muscle, which keeps your metabolism active long after you’ve left the gym. Resistance bands, weights, or even bodyweight exercises can all do the trick. For great ideas, refer to these strength-building exercises.


Cardiovascular Activities


While strength training is a must, don’t underestimate aerobic exercises.

Activities like walking, jogging, or cycling help burn extra calories and improve heart health. Add in intervals or high-intensity bursts for an enhanced calorie burn that continues post-workout.



Lifestyle Changes to Boost Metabolism

Your daily habits can either support or sabotage your metabolic health. Let’s focus on the ones that help.


Sleep’s Impact on Metabolism


Your body prioritizes repair during sleep. Skimp on it, and your metabolism takes a hit – not to mention you’re likely to make food choices that hinder your progress. Aim for 7-8 hours of quality sleep nightly. Your body (and waistline) will thank you.


Managing Stress Levels

Ever heard of cortisol? It’s the stress hormone that loves to promote fat storage, particularly around the belly.

High stress keeps your cortisol levels elevated and throws your metabolism off balance. Journaling or introducing calming activities into your routine can help you keep stress under control.


The Importance of Routine


A regular routine gives your metabolism something to work with. Consistency in eating patterns, exercise, and sleep provides a stable framework for your body to operate at its best. Over time, this adds up.



Supplements to Speed Up Metabolism After 50

Colorful powder supplements spilling from jars, surrounded by fresh herbs and fruits, warm natural lighting.


Here’s a brief description of vital supplements/vitamins for boosting metabolism:

*CREATINE: A compound that helps provide energy to muscle cells, often used to enhance athletic performance and muscle growth.​​​​​​​​​​​​​​​​

*ALPHA-LIPOIC ACID: A powerful antioxidant that helps convert nutrients into energy and may support nerve health and blood sugar regulation.
*VITAMIN D: Essential for bone health, immune function, and calcium absorption. Often produced by the body through sunlight exposure.
*B-COMPLEX VITAMINS: A group of eight vitamins that play crucial roles in energy metabolism, brain function, and cell health.
*CURCUMIN: The active compound in turmeric with potent anti-inflammatory and antioxidant properties.

*MAGNESIUM: A mineral important for muscle and nerve function, energy production, and bone health.
*OMEGA-3 or FISH OIL: Essential fatty acids that support heart health, brain function, and reduce inflammation.
*SELENIUM: A trace mineral that supports thyroid function and acts as an antioxidant.
*ZINC: A mineral crucial for immune function, wound healing, and metabolism.
*VITAMIN C: A powerful antioxidant that supports immune system, skin health, and collagen production.

*IRON: A mineral essential for producing hemoglobin and preventing anemia.
*COQ10: An antioxidant that helps generate energy in cells and may support heart health.
*GREEN TEA EXTRACT: Rich in antioxidants, may support metabolism and provide potential health benefits.
*CALCIUM: A mineral critical for bone health, muscle function, and nerve signaling.
*ESSENTIAL AMINO ACIDS (EAAS): Protein building blocks that the body cannot produce and must obtain through diet or supplements.

✅ Click this link to read my Top 10 Supplements for people over 50. These are my best picks for over-all health and wellness.

Navigating the world of supplements can feel like wandering through a spice market, colorful and promising, yet bewildering with choices. How to boost metabolism after 50? You might find supplements a worthy companion on your journey.

Here’s what you need to know before incorporating them into your daily regimen.⬇️

Key Ingredients to L👀k For

When choosing a supplement, certain ingredients stand out for their metabolism-boosting properties.

Coffee, anyone? Most of us enjoy it, and its caffeine content is more than just a wake-up call; it’s a well-known metabolism enhancer. Black coffee has been recognized for its fat-burning potential and ability to increase calorie expenditure.

Then there’s green tea extract, another fan favorite. It’s revered for its catechins, a type of antioxidant that’s been shown to boost your metabolism. Green tea isn’t just a cozy drink on cold nights—it’s a metabolism ally.

Consider supplements containing capsaicin, the compound that gives chili peppers their heat. Capsaicin has been shown to slightly increase metabolic rates, giving your calorie-burning potential a gentle nudge.

Including these ingredients can complement your efforts along with these Top 10 Supplements For People Over 50.



Conclusion


If you’ve reached 50 and feel like your metabolism has slowed to a crawl, remember this: YOU have the power to turn things around.

By maintaining muscle, addressing hormonal changes, eating with intention, and building active habits, your metabolism can work better for you.

These strategies have worked wonders for me, and I believe they can help you too. Small, consistent changes will lead to lasting results. Start today, and watch your energy shoot up like a rocket!

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