Experts explain how metabolism changes with age and how strength training helps

Nashville area health experts say the way the body processes energy shifts as people get older. This shift affects not just weight, but how organs function and how individuals feel day to day. Doctors describe metabolism as the body's power plant, where cells generate the fuel needed for basic survival.

Dr. Rhea Rogers, a board-certified physician, explains that mitochondria act like battery packs inside cells. These structures supply energy to every organ. Rogers notes that the brain and heart require substantial power. When that power supply drops, symptoms appear quickly in those high-demand areas.

Rogers points to changes in eyesight and hearing as early indicators of metabolic decline. These senses require a lot of energy to function properly. When cellular energy production slows, people often report brain fog, fatigue, and a general feeling of being out of it. The heart must keep beating, the brain must think, and immune cells must fight infection, all of which depend on steady energy flow.

Gerontologist Sam Cradduck emphasizes that aging involves a progressive loss of cellular energy. This process is linked to sarcopenia, the natural loss of muscle mass that occurs with age. Many hormones that help maintain muscle also decline. Cradduck warns that focusing solely on weight gain or loss misses the bigger picture of how the body manages medication and overall function.

Aging expert Amy O'Rourke observes that many people prioritize weight loss over strength. She recommends strength training two to three times a week for older adults. O'Rourke says that gaining a little weight can be positive if it reflects stronger muscles. She advises younger people to start strength training now to avoid a cascading effect of weakness later in life.

Rogers connects muscle health directly to glucose management. Muscles must take up glucose to use it for energy. When muscles fail to do this, insulin resistance can develop, leading to prediabetes. Building more muscle helps improve this process. Rogers also notes that type 2 diabetes is appearing earlier in people's lives, partly due to metabolic inflexibility.

Metabolic inflexibility is the inability to switch between using fat and carbohydrates for energy. Rogers says toxins and inflammation can reduce this efficiency. Aging well coach Katherine Ambrose suggests focusing on building health rather than just managing disease. Key strategies include muscle stimulation, controlling inflammation, removing toxins, eating well, and getting good sleep.

The experts agree that a healthy metabolism provides the physical strength needed to stay capable. It is about function and energy, not just the number on a scale. By understanding how cells use fuel, residents can take steps to support their bodies as they age. The goal is to maintain vitality and reduce the symptoms associated with the natural decline in cellular energy.