On Carnivore, my energy is through the roof. No afternoon slumps. No cravings. No brain fog. Just steady, sustained fuel.
People say metabolism slows with age—that weight gain, fatigue, and sluggish energy are unavoidable. But is that really true? After 64 years of living, I’ve learned that aging doesn’t have to mean slowing down. The key? Fueling your body the right way.
Over the next six months (or however long it takes), I’m pushing toward my goal weight of 80 kg. My focus isn’t just losing weight—it’s about gaining energy, staying sharp, and proving that life can get better at any age.
Today, let’s talk about how metabolism changes with age and how I’m keeping mine running strong with the Carnivore Diet.
In today’s post, we’re going to look at the carnivore diet and how it affects aging and metabolism in the following 8 sections:
- What Is Metabolism, and Why Does It Change With Age?
- Muscle: The Key to a Fast Metabolism
- Hormones and Metabolism: What Changes as You Age?
- The Role of Diet: Why Carnivore Works for Metabolism
- The Overlooked Factor: Sleep and Recovery
- My Personal Takeaways on Metabolism & Aging
- How You Can Keep Your Metabolism Strong at Any Age
1. What Is Metabolism, and Why Does It Change With Age?
Metabolism is your body’s engine—the process that converts food into energy. Every function, from breathing to thinking to moving, depends on it.
Three Main Parts of Metabolism:
- Basal Metabolic Rate (BMR): The calories burned at rest to keep your organs working.
- Energy Expenditure: The energy used for movement and activity.
- Thermic Effect of Food (TEF): The calories burned while digesting and absorbing nutrients.
Why Metabolism Slows With Age:
- Muscle Loss: After 30, we lose 3–5% of muscle per decade. Less muscle = slower metabolism.
- Hormonal Shifts: Insulin sensitivity decreases, growth hormone declines, and fat-burning slows.
- Mitochondrial Aging: The “powerhouses” of cells become less efficient at producing energy.
- Less Physical Activity: Many people move less as they age, further reducing calorie burn.
But here’s the truth: Metabolic slowdown is NOT inevitable. You can fight back—and that’s exactly what I’m doing with the Carnivore Diet.
2. Muscle: The Key to a Fast Metabolism
Muscle isn’t just for bodybuilders. It’s the most metabolically active tissue in your body—meaning the more muscle you have, the more calories you burn, even at rest.
How Muscle Loss Slows Metabolism:
- Less muscle = fewer calories burned daily.
- Weakness, reduced mobility, and slower recovery.
- Harder to maintain a healthy weight.
How I’m Preserving Muscle on Carnivore:
✔️ Strength Training 4–5x Per Week: Lifting heavy keeps muscle from wasting away. I’m not up to this point in my body do-over, but I have to put it here because it is a major factor in keeping older age becoming old age!
✔️ Eating Protein-Rich Meat: Steak, eggs, fish—enough to fuel muscle repair.
✔️ Walking & Staying Active: Even small movements throughout the day keep metabolism engaged.
If you’re not building or maintaining muscle, you’re losing it. And that’s when metabolism really starts to slow.
3. Hormones and Metabolism: What Changes as You Age?
Hormones control how you burn fat, store energy, and build muscle. As we age, these hormones shift—but diet and lifestyle can help keep them balanced.
Key Metabolism-Boosting Hormones:
🔥 Insulin: Controls blood sugar. High insulin = fat storage. Carnivore keeps insulin LOW.
🔥 Growth Hormone: Supports muscle growth and fat loss. Fasting increases this naturally.
🔥 Testosterone & Estrogen: Regulate muscle mass and fat storage. Strength training helps.
🔥 Cortisol (The Stress Hormone): Chronic stress = belly fat. Deep sleep and relaxation are key.
How I’m Keeping Hormones in Check:
✔️ Fasting (COMAD (Carnivore + One Meal A Day) or OMAD): Helps regulate insulin and boost fat-burning.
✔️ Quality Sleep (7–9 Hours): Keeps cortisol low and metabolism stable. Generally I’m getting 6-7 hours a night, because that’s all I need on COMAD, but if you’re on just the Carnivore Diet, then 7-9 is what you’ll need because you are processing a lot more food.
✔️ No Processed Foods or Sugar: Eliminates blood sugar spikes and crashes.
The more balanced your hormones, the more efficient your metabolism.
4. The Role of Diet: Why Carnivore Works for Metabolism
Most people under-eat as they age, thinking fewer calories = more weight loss. But starving yourself actually slows metabolism.
How I’m Eating to Keep My Metabolism High:
✔️ Prioritizing Protein: 1.2–2g per kg of body weight daily. Steak, eggs, fatty fish.
✔️ Eating Enough Fat: Fats = stable energy, hormone support. Butter, tallow, ribeye.
✔️ Staying Hydrated: Water is critical for fat metabolism. 2–3 liters daily.
✔️ Using Intermittent Fasting: 12–16 hour fasts keep insulin low and fat burning high.
By eliminating carbs, I’m training my body to burn fat for fuel instead of sugar.
5. The Overlooked Factor: Sleep and Recovery
Sleep is just as important as diet and exercise. Poor sleep wrecks metabolism. It increases ghrelin (hunger hormone) and lowers leptin (fullness hormone), making you crave junk food.
How I’m Optimizing Sleep for a Faster Metabolism:
✔️ Consistent bedtime & wake time (even on weekends).
✔️ No blue light/screens 1 hour before bed.
✔️ Eating magnesium-rich foods (steak, seafood) for deep sleep.
Good sleep = balanced hormones, steady energy, and faster fat-burning.
6. My Personal Takeaways on Metabolism & Aging
🎯 Muscle is the secret weapon. If you don’t use it, you lose it.
🎯 Fasting + Carnivore = metabolic boost. Keeps insulin low and fat burning high.
🎯 Quality sleep fuels everything. Poor rest = slow metabolism.
7. How You Can Keep Your Metabolism Strong at Any Age
1️⃣ Lift Weights 3–5x Per Week: Builds muscle, burns more calories.
2️⃣ Eat Enough Protein & Healthy Fats: Fuels metabolism, supports recovery.
3️⃣ Try Intermittent Fasting: 12–16 hours between meals enhances metabolic efficiency.
4️⃣ Manage Stress & Sleep Well: Low stress = balanced metabolism.
5️⃣ Stop Starving Yourself: Undereating slows your metabolic rate.
Aging is not an excuse. Take action today, and your metabolism will thank you.
Metabolism at 64 and Beyond
On Carnivore, I really feeling the difference. More energy. Better focus. No afternoon crashes. I’m not just losing weight—I’m reclaiming my strength and vitality.
People say, “Metabolism slows down with age.” I say, “Only if you let it.”
If you’re ready to take control of your metabolism, start today. Lift some weights, eat some steak, and get a good night’s sleep.
Your body is built to thrive, not decline.
So. let’s all keep going bigger, better and faster into our older ages!
See you tomorrow! 😊
Warmly,
Paul
