As I have mentioned in a past couple of issues I am turning the infamous 4-0 this year. Am I sad about it? Actually, no. I don't really "feel" that much different than in the last 10 years all in all, thanks to regular physical activity and a generally healthy diet (don't get me wrong, it's far from perfect!). But, that being said, what I do notice the most since my mid-thirties is the unfortunate slightly slower metabolism. I remember when I was 25 and getting away with bloody murder as far as my diet, I would hear the incessant comment from often 50+ women "You just wait till you're older" often followed with a slight grin or laugh. I remember either I would resent the comment or not believe them thinking that it wouldn't happen. Well, I must say that indeed they were "right", but not entirely.

It is purely a FACT that metabolism starts to slow down after about 25, which is the age where we stop growing bone, by about 2% or more per decade. So, this is something we cannot do anything about. You know the famous quote "God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference"? Exactly. What I mean is that yes everyone's metabolism will decline with age and that we must accept. However, this is not a situation to throw up your hands and "you just wait" if one chooses to take some actions to deter and actually reverse some of the decline. Here are some tools to give a boost to your body's engine:

1. Strength Training: Just a couple of days per week can reverse 50% of age related metabolism slow down. This is primarily due to the increased muscle mass that comes along with doing so which leads to one burning more calories even at rest.
2. Add intervals to cardio: When doing your normal routine, for example, add in 30-second intervals every couple of minutes to get a significantly higher calorie burn in the same amount of time.
3. Get in your Omegas: Fish rich in Omega-3 fatty acids balance blood sugar and reduce inflammation helping to regulate metabolism.
4. Don't crash diet: It may sound counter-intuitive, but cutting back on calories too much will cause your body to cut back on fat burning to conserve energy. You must eat at least as much as your resting metabolic rate and more if you are active. Also, eating too few calories can lead to muscle wasting which will lower your daily calorie burn. Plus, who wants to crash diet anyways?!
5. Eat breakfast: Having a healthy morning meal literally wakes up the metabolism and keeps it going all day.
6. Healthfully graze: Nibbling versus gorging has been proven to curb hunger and eating fewer calories. It also helps to control blood sugar.
7. Spice it up: Spicy foods have natural chemicals that can kick your metabolism into a higher gear.
8. Up the protein: Your body burns a lot more calories by digesting protein than fats or carbohydrates. Replace some carbs with lean protein such as turkey, chicken, eggs and low-fat dairy.
9. Sip on joe: Coffee can cause a short term rise in metabolism and if drank slightly before exercise can also increase endurance.
10. Green tea: Similar to coffee, green tea has been linked to increased calorie burn due to substances called catechins.

Don't think of growing old as a death sentence on your body. Use these tips to beat or slow back the hands of time and rev that engine!!