As women age, metabolic changes often occur that can make it harder to maintain or lose weight. After the age of 35, various factors such as hormonal shifts, muscle loss, and changes in lifestyle can all play a role in slowing down metabolism. While traditional advice like regular exercise, strength training, and balanced nutrition remain important, there are some less conventional methods that could offer additional metabolic benefits. This article explores three unusual yet science-backed ways that women over 35 can improve their metabolism.
Table of Contents
Understanding Metabolism: The Basics
Before diving into the specific methods, it’s essential to have a clear understanding of metabolism. In simple terms, metabolism is the process by which your body converts the food you eat into energy. This energy fuels every bodily function, from breathing to repairing cells to circulating blood. Metabolism is influenced by various factors, including age, gender, genetics, and muscle mass.
As women approach their mid-thirties, changes in hormone levels, particularly a decline in oestrogen, can affect fat distribution and muscle mass. The gradual loss of lean muscle tissue can slow down resting metabolic rate (RMR)—the number of calories burned while at rest. Although ageing is inevitable, there are still unique strategies that can help boost metabolism and support better overall health.
1. Incorporate Cold Exposure for Thermogenesis
One unconventional method to boost metabolism is through cold exposure, which can activate brown adipose tissue (BAT), a type of fat that burns energy rather than storing it. Brown fat is primarily found around the neck and shoulders, and unlike white fat, which stores energy, brown fat generates heat by burning calories. This process, known as thermogenesis, can raise metabolism and support fat loss.
How Cold Exposure Works
When the body is exposed to cold, it needs to maintain its internal temperature, which requires energy. This leads to an increase in calorie burning to produce heat. Cold exposure has been shown to stimulate brown fat activity and enhance metabolic function, even in individuals with normal body weight. This process can contribute to weight management by raising energy expenditure.
Scientific Evidence
Research supports the idea that cold exposure can activate brown fat. For instance, a study published in the journal Cell Metabolism found that exposure to cold temperatures for a few hours each day increased brown fat activity and metabolism in adults. Another study conducted by the Garvan Institute of Medical Research in Australia revealed that exposure to cold temperatures for as little as 10 days could increase brown fat activity by as much as 37%.
However, excessive cold plunging may create stress rather than promote longevity, especially for individuals already engaging in intense physical activities.
7 Stages of Cold Water Use (And Their Benefits)
Practical Tips for Cold Exposure
There are several ways to integrate cold exposure into your routine:
- Cold Showers: Gradually decrease the temperature during your shower, starting with just 30 seconds of cold water and building up over time.
- Ice Baths: Athletes often use ice baths to aid muscle recovery, and they can also be a great tool for activating brown fat. Start with shorter durations and slowly increase the time as your body adapts.
- Cold Weather Workouts: Exercising outside in colder temperatures can naturally expose your body to lower temperatures, increasing calorie burn.
While cold exposure should be done cautiously, especially for those with underlying health conditions, it is a powerful method for stimulating thermogenesis and boosting metabolism.
2. Optimise Sleep Quality with Chrononutrition
Sleep plays a critical role in metabolic health, yet many women overlook the connection between their circadian rhythm and metabolism. An emerging concept known as chrononutrition explores the timing of meals in relation to your biological clock, which can significantly impact metabolic processes.
The Role of Circadian Rhythms in Metabolism
Your body’s circadian rhythm is a 24-hour internal clock that regulates sleep-wake cycles, hormone release, and metabolic function. When this rhythm is disrupted—by irregular sleep patterns, late-night eating, or exposure to artificial light—metabolism can suffer. Poor sleep quality or insufficient sleep has been linked to reduced insulin sensitivity, increased hunger hormones, and weight gain.
Chrononutrition posits that aligning your eating habits with your circadian rhythm can help optimise digestion, insulin sensitivity, and fat burning. For instance, eating your largest meal earlier in the day rather than late at night may improve metabolic outcomes.
Scientific Evidence
A study published in The Journal of Clinical Endocrinology & Metabolism examined the impact of meal timing on metabolism and found that consuming more calories earlier in the day led to better metabolic health markers, including improved glucose control and reduced hunger later in the day. Another study from the University of Murcia in Spain discovered that women who ate a higher proportion of their daily calories earlier in the day experienced greater weight loss and enhanced insulin sensitivity.
Practical Tips for Implementing Chrononutrition
- Eat Breakfast: Start the day with a balanced breakfast that includes protein, healthy fats, and fibre to stabilise blood sugar levels.
- Front-Load Your Calories: Try to consume the bulk of your daily calories before 3 p.m., which aligns with your body’s natural circadian rhythm.
- Avoid Late-Night Eating: Late-night snacks can disrupt your metabolism and impair sleep quality. Aim to finish your meals at least three hours before bedtime.
By optimising sleep quality and timing your meals in accordance with your circadian rhythm, you can improve metabolic function and potentially enhance fat loss.
Related: 3 Quick Ways to Get Better Sleep and Feel Properly Rested Every Morning
3. The Power of Intermittent Fasting with a Modified Approach
Intermittent fasting (IF) is a popular method for improving metabolic health, but not all fasting methods are created equal. For women over 35, hormone fluctuations can make traditional forms of intermittent fasting (such as 16:8 or 24-hour fasts) challenging. A modified approach to intermittent fasting may provide the metabolic benefits without compromising hormonal balance.
How Intermittent Fasting Affects Metabolism
Intermittent fasting involves alternating periods of eating and fasting, which can help improve insulin sensitivity, promote fat loss, and enhance autophagy—a process in which the body cleans out damaged cells to regenerate new ones. By giving the digestive system regular breaks, fasting can lead to more efficient energy use and improved metabolic flexibility, allowing the body to switch between burning glucose and fat more easily.
However, for women, particularly those over 35, fasting too aggressively can lead to increased stress hormones like cortisol, which may hinder fat loss and even lead to weight gain.
Scientific Evidence
Several studies have shown the benefits of intermittent fasting on metabolism. A review published in the New England Journal of Medicine highlighted how intermittent fasting can improve various markers of metabolic health, including insulin sensitivity, cholesterol levels, and fat oxidation. Another study from the Obesity Society found that intermittent fasting led to greater reductions in visceral fat compared to a calorie-restricted diet.
How to Increase Your Metabolism
A Modified Approach to Intermittent Fasting for Women
To harness the benefits of intermittent fasting without the potential downsides, women over 35 can try a modified fasting schedule:
- 12:12 Fast: This method involves fasting for 12 hours and eating during a 12-hour window. This is less restrictive than the 16:8 method and can be more sustainable for women managing hormonal changes.
- Eat-Stop-Eat: This approach involves fasting for 24 hours once or twice a week, followed by regular eating on non-fasting days. However, it’s important to listen to your body and avoid overdoing it, especially if you feel fatigued or stressed.
- Crescendo Fasting: This method involves fasting for shorter periods (12-16 hours) on non-consecutive days, allowing your body to adjust gradually without causing hormonal imbalances.
Practical Tips for Success
- Listen to Your Body: Pay attention to how your body responds to fasting. If you experience increased stress, fatigue, or irregular periods, consider adjusting your fasting schedule.
- Stay Hydrated: Drink plenty of water during fasting periods to help manage hunger and support detoxification.
- Focus on Nutrient-Dense Foods: When breaking your fast, prioritise whole, nutrient-dense foods to support your metabolism and overall health.
A modified intermittent fasting approach tailored to the needs of women over 35 can improve metabolic function while minimising the potential hormonal disruptions that often accompany more restrictive fasting protocols.
Does Late-Night Eating Disrupt Metabolism?
Conclusion
Improving metabolism after the age of 35 doesn’t have to be limited to traditional methods like diet and exercise alone. By incorporating unusual yet science-backed strategies like cold exposure, chrononutrition, and a modified approach to intermittent fasting, women can optimise their metabolism and overall health. Each of these methods works in different ways to enhance energy expenditure, fat burning, and metabolic efficiency, providing unique tools for women looking to maintain a healthy weight as they age.
Key Takeaways
| Method | Key Benefits | Practical Tips |
|---|---|---|
| Cold Exposure | Activates brown fat and boosts thermogenesis | Try cold showers, ice baths, or outdoor workouts in cool weather |
| Chrononutrition | Optimises metabolic processes by aligning meals with circadian rhythms | Front-load calories earlier in the day, avoid late-night eating |
| Modified Intermittent Fasting | Enhances fat burning and improves insulin sensitivity without compromising hormones | Try the 12:12 fast or crescendo fasting for a gentler approach |
References
- Saito, M., et al. (2009). “Activation of brown adipose tissue in healthy adults.” Cell Metabolism, 11(3), pp. 235-240.
- Lee, P., et al. (2014). “Temperature‐dependent activation of brown adipose tissue in humans.” Diabetes, 63(11), pp. 3686-3695.
- Garaulet, M., et al. (2013). “Timing of food intake predicts weight loss effectiveness.” International Journal of Obesity, 37(4), pp. 604-611.
- Longo, V.D., et al. (2014). “Fasting: Molecular mechanisms and clinical applications.” New England Journal of Medicine, 381(26), pp. 2541-2551.
- Jakubowicz, D., et al. (2013). “Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome.” Journal of Clinical Endocrinology & Metabolism, 98(11), pp. E1942-E1950.
