Metabolism after 30 – What Changes Occur in the Body?

At the age of 30-35 years, people begin to see changes in metabolism. Men start to lose muscle mass and women collagen in the skin. (1) This is mainly explained by a drop in sex hormones: testosterone and estrogens.

After the age of thirty, the basal metabolic rate decreases. The amount of calories needed is reduced by 5-7% per decade. This is the main reason why weight gain is often seen.

One of the changes in metabolism after 30 is slowly losing optimization in the body’s processes. According to science, the main reason is shortening a specific area of ​​DNA: telomeres. This occurs during cell duplication. (4)

What changes occur in the body?

Changes in the body after the age of 30 directly depend on a person’s state of health and nutrition. A man who leads a sedentary lifestyle will not see the same changes as one who leads a healthy lifestyle.

The cause of the actual changes in the body after 30 is terrible habits: drinking alcohol, smoking, and not leading a sedentary lifestyle.

In particular, people who live in cities and have office jobs show the most significant changes in the body. In their early thirties, they begin to eat more and move less. The result: is accumulated body fat and lost muscle.

In men, after 30, this is the time when hair begins to lose. Studies confirm a direct relationship between testosterone and baldness. (5) While the causes of this change in metabolism are primarily genetic, avoiding stress and eating right are two factors that can help prevent hair loss.

Women can expect changes in their menstrual cycles starting in their 30s. As estrogen and progesterone levels drop, they may become shorter or longer or start earlier or later than usual.

Some changes in menstruation are natural, but you are advised to see a doctor if you are concerned, as it could indicate something more serious.

Lack of vitamins and minerals

While it is essential in all stages of life, at age 30, the lack of vitamins and minerals is felt even more. If at age 20 there was a mild shortage of calcium or magnesium, over the years, it can become chronic and bring more significant consequences.

Magnesium and zinc are two minerals necessary for the correct synthesis of testosterone. Its chronic absence hurts the metabolism of the human body. (3)

To reduce the effects of time on metabolism, it is best to emphasize nutrition. Eating a healthy diet allows you to reach the ideal weight and prevents oxidative processes that occur in metabolism due to the passage of time.

Changes in metabolism in men after 30 – Low testosterone

One of the main changes in metabolism after 30 is low testosterone. While it doesn’t happen at dramatic speeds: testosterone synthesis drops at a rate of 1% per year. (2) This is enough to cause changes in the body.

At fifty, testosterone levels are 30% lower than in a 25-year-old man. This is one of the changes in the body after 30 that causes low sex drive, reduced bone mass, and loss of concentration.

Some measures to avoid low testosterone are:

  • Do not expose yourself to stressful situations.
  • Do not abuse the consumption of proteins.
  • Include foods with magnesium and zinc in the diet.

Studies have confirmed that a high protein diet can increase estrogen levels. (3) Ideally, limit yourself to 1.0-1.5 g of protein per kilogram of body weight.

Are you starting the gym after 30 Yes or no?

The answer to whether to start the gym after the age of 30 is a resounding yes. It is usual for a man to start going to the gym or resume it when he understands that his body is in bad shape. There is always time to resume physical exercise.

Practicing low-impact cardio is one of the best options to start moving after 30. This measure will help reduce changes in the body and regulate the levels of the stress-related hormone: cortisol.

Training and diet to improve metabolism at 30

To achieve changes in the body, you have to start by changing your eating habits. This is the most effective method to lose body fat. As for training, the idea is to find the one that best suits a person.

Determining the body’s somatotype can help a person adhere better to training. Functional training and outdoor sports are ideal for making changes in the body after 30.

I was training a few months before the summer should not be seen as a solution to the problem. Changes in the body are achieved with training throughout the year. Exercise should be thought of as a lifestyle, not as suffering.

After 30, it is essential to eliminate simple carbohydrates and trans fats in the diet. These two types of foods are what cause adverse long-term metabolism disorders. They hinder the fat-burning processes and cause negative changes in the production of sex hormones. When the objective is to increase testosterone, they are the first enemies to attack.

Why is it harder to exercise after 30?

Exercising after 30 is more difficult due to an adult’s obligations and responsibilities. The lack of time, which added to the anxiety to see the results, gives demotivation after a couple of weeks.

The few who continue and try will notice the fundamental changes in the body. Complementing training with the correct proportion of carbohydrates, proteins, and fats is the first rule to improve results after 30 years.


  • The changes in metabolism after 30 are confirmed.
  • Eating a healthy diet and exercising regularly is one way to soften them.
  • Training and starting the gym after 30 is possible. Blaming age is just an excuse if you want to achieve changes in the body.
  • After 30, carrying out correct nutrition and including training is essential to achieve changes in metabolism.
  • A proper balance of macronutrients: carbohydrates, proteins, and fats. Just as limiting trans fats and simple carbohydrates as much as possible is the first rule of thumb to achieve this.

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