Fat Metabolism

How to Lose Fat as Your Metabolism Changes with Age

by Mike Mutzel

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Let's discuss ways to prevent fat gain with age, focusing specifically on age-related hormonal and metabolic changes as well as fat cell physiology.




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Palmer, A. K. & Jensen, M. D. Metabolic changes in aging humans: current evidence and therapeutic strategies. J. Clin. Investig. 132, e158451 (2022).

Zhang, X. et al. Exercise Counters the Age-Related Accumulation of Senescent Cells. Exercise Sport Sci R 50, 213–221 (2022).

Show Notes:


01:00 There are cellular changes within adipose tissue and skeletal muscle linked with aging.

01:47 As fat cells get older, they hold fat more tightly.

01:55 There is infiltration of immune cells within fat tissue.

02:35 Mitochondrial function decreases with aging.

03:00 Exercise purges senescent cells.

03:50 Serum DHEA decreases with age.

04:52 Hormonal changes in aging cause fat cells to misbehave leading to metabolic derangement.

Related: Optimize Female Hormones for Metabolic Health



08:45 Reduced testosterone and DHEA effect post meal fat storage in men.

09:40 Your upper body is more sensitive to storing lipids after a meal but can become overfilled.

10:30 Fat tissue inflammation can be linked to reduced physical activity.

11:12 As you get older and stop exercising, decrease protein, your fat cells become infiltrated and enlarged.

12:25 The more body fat you have, the more proinflammatory immune cells you have within your fat tissue.

13:20 Overfilled fat cells cause muscle cells to onboard more fat.

14:00 Physical training has a huge impact on preserving muscle protein synthesis.

15:50 Exercised muscles become more sensitive to nutrients.

16:30 Increase your protein intake as you get older.

17:30 Protein intake should be between 1.2 and 1.5. Grams per kilo of ideal bodyweight per day.

18:10 Fast twitch muscle fibers are preferentially lost with aging.

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