Slow metabolism after 35? Find out how Intermittent Fasting can optimize it

Starting at age 35 , many people notice significant changes in their bodies: weight gain, less energy and that frustrating feeling that their metabolism no longer works the same as before.

But is it really the metabolism's fault? Rather than resigning ourselves to it, it is important to understand how it works and what we can do to keep it efficient.

In this article we will explore how intermittent fasting (IF) can be a powerful tool to improve metabolism, addressing key aspects such as hormonal balance, chronic inflammation, and metabolic longevity.

Why does metabolism seem to slow down with age?

A common misconception is that metabolism inevitably becomes inefficient. While some changes, such as gradual loss of muscle mass, are part of the natural aging process, there are factors that we can control:

• Unbalanced hormones: Levels of insulin, cortisol and thyroid hormones can fluctuate over the years, affecting how we store and burn energy.
• Chronic low-grade inflammation: Stress, poor diet and lack of sleep increase inflammation in our body over time, which, in addition to other imbalances, can slow down our metabolism.
• Circadian rhythm disruption: Eating late or at odd hours, prolonged exposure to artificial light, lack of outdoor activity, and an altered sleep schedule can all affect the way the body generates energy.

Intermittent fasting not only addresses these factors, but also optimizes key metabolic processes to combat them.

How does intermittent fasting impact your hormones?

Intermittent fasting can adjust several hormone levels to directly benefit metabolism. Here are some examples:

• Increased insulin sensitivity: During fasting, insulin levels decrease, allowing cells to make better use of this hormone. This reduces blood sugar spikes and prevents excessive fat storage.
• Increased growth hormone: During periods of fasting, the production of this hormone can increase up to five times, helping to preserve muscle mass and promote fat burning.
• Cortisol regulation: Although cortisol may increase slightly during fasting, the effect is temporary and facilitates the use of stored energy. In the long term, it improves the body's ability to handle stress.

Chronic inflammation: the great enemy of metabolism

Low-grade inflammation is one of the biggest saboteurs of metabolism. However, intermittent fasting has a direct impact on reducing this inflammation. During fasting:

• Autophagy is activated: This “cellular cleansing” process eliminates toxins and improves metabolic function.
• Inflammatory markers decrease: Such as C-reactive protein and TNF-alpha, related to metabolic diseases.
• Cell regeneration is optimized: By giving the digestive system a rest, key tissues regenerate, promoting better absorption of nutrients.

How does fasting promote metabolic longevity?

One of the most exciting benefits of intermittent fasting is its long-term impact on metabolic health. Over time, our mitochondria (the energy factories of cells) become less efficient. However, fasting:

• Stimulates the creation of new mitochondria: More functional and resistant.
• Reduces oxidative stress: Which accelerates cellular aging.
• Improves metabolic flexibility: Allowing the body to efficiently alternate between fat and glucose as an energy source.

Practical tips to optimize your metabolism with fasting

If you are considering incorporating intermittent fasting into your routine, here are some recommendations to enhance its benefits without going to extremes:

1. Synchronize it with your circadian rhythm: Try fasting at night, for example, from 7 pm to 11 am This optimizes energy production by respecting the body's natural cycles.
2. Smart eating windows: During the hours when you eat, prioritize nutrient-dense foods like protein, healthy fats, and complex carbs. This way, your body won’t interpret fasting as an extreme “scarcity.”
3. Introduce flexibility days: If you follow a 16:8 fasting pattern, add one or two days per week with a wider feeding window to avoid prolonged metabolic stress.
4. Include more moderate-intensity physical activities in your daily routine: such as walking to work or taking a short walk after lunch; practicing pilates or always choosing the stairs. This will promote intestinal motility and activate your metabolism, which, thanks to intermittent fasting, will use stored fat as a source of energy.
5. Stay hydrated: Maintaining a good balance of electrolytes during fasting is essential and will help you stay feeling full.
6. Take care of your rest: Quality sleep is essential for our body and metabolism to function properly. Practice good sleep hygiene by reducing the use of screens before sleeping and doing some relaxing activity before going to bed.
7. Rely on key supplements: Minerals such as magnesium and zinc, as well as antioxidants, can boost the effects of fasting. Baïa Food products are a great option to complement your routine.

In conclusion, metabolism doesn’t have to be an uphill battle after 35. By integrating tools like intermittent fasting, you can help your body regulate its hormones, reduce inflammation, and optimize its energy, laying the foundation for healthy, active aging.

Start slowly, listen to your body and adapt fasting to your needs. Small changes can make a big difference.

And remember, the entire range of Baïa products is here to help you on this journey.