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Misbah Wasi

Functional Nutrition Specialist, Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 15 years. Currently, she is lendin her expertise in the area of Health Supplements and Nutraceuticals and is an active member of the Standards Review Group (SRG) - Nutraceuticals FSSAI Ms. Wasi is a post-graduate in Food and Nutrition. Certified Lead Food Safety Management Systems Auditor (FSMS, FSSC 22000) and a certified FoSTaC traine for Health Supplements and Nutraceuticals. She is also a Subject Matter Expert for ‘Food Regulations in India’ for IFLR (International Food Laws and Regulations) course at Michigan State University.

Understanding Metabolism: How It Affects Men's Health and Weight Management

Read Time: 5.4 min

Metabolism plays a crucial role in men’s health and directly impacts weight management. Understanding how metabolism works can help men make more informed choices regarding nutrition, exercise, and lifestyle habits. This blog examines how metabolism affects men's health and offers actionable tips to support weight loss management effectively.


What is Metabolism and why does it Matter?

Metabolism refers to the process through which the body converts food and drinks into energy. It is an essential function for sustaining life, influencing everything from breathing to muscle repair1. When it comes to men’s health, metabolism is a critical factor in maintaining energy levels, muscle mass, and body weight. The efficiency of metabolism determines how quickly the body burns calories at rest and during physical activity, which plays a central role in weight management for men.


Men tend to have a higher metabolic rate than women due to more muscle mass and a larger body structure. However, this advantage decreases with age, leading to challenges in weight loss management, especially as hormone levels, such as testosterone, decline over time.


The Link Between Men’s Metabolism and Weight Management

Maintaining a healthy metabolism is essential for effective weight management2. Men’s metabolism tends to slow down with age, resulting in the accumulation of fat, particularly around the abdomen. Hormonal shifts, such as low testosterone, can also hinder the ability to maintain muscle mass, further impacting metabolic rate and making weight management for men more challenging.


Key factors that influence men’s metabolism include:

• Muscle Mass:

Higher muscle mass boosts the resting metabolic rate, leading to better calorie burning, even when the body is at rest3.

• Testosterone Levels:

Low testosterone levels are closely linked to reduced muscle mass, lower energy, and difficulty in weight loss management4.

• Physical Activity:

Regular exercise helps preserve muscle mass and maintain a healthy metabolism, making it easier to manage weight effectively5.



How Men Can Manage Their Metabolism for Better Health?

Weight management for men requires a combination of the right lifestyle choices, proper nutrition, and physical activity. Below are some effective strategies to support men’s metabolism:

  1. Incorporate Strength Training

    Strength training helps grow, maintain muscle mass, and boost metabolic rate. Exercises such as weightlifting and resistance training are particularly effective for enhancing men’s metabolism and improving overall weight management.

  2. Focus on Nutrition and Healthy Eating

    Eating balanced meals with adequate protein supports muscle growth and repair, which is essential for maintaining a healthy male metabolism. A high-protein diet also promotes satiety, preventing overeating and aiding weight loss management.

  3. Maintain Optimal Testosterone Levels

    Hormonal imbalances, especially low testosterone, can slow metabolism. Including foods rich in zinc, such as seafood and pumpkin seeds, and taking the best supplements for men with vitamin D can help maintain hormone balance and support metabolism.

  4. Prioritize Quality Sleep and Stress Management

    Poor sleep and chronic stress negatively affect men’s metabolism and can hinder weight loss management6. Getting 7-8 hours of quality sleep and managing stress through techniques like meditation or regular exercise are essential for overall well-being.


The Role of Vitamins and Supplements in Supporting Men’s Metabolism

Incorporating the best vitamins for men into a daily routine can enhance metabolic function, energy levels, and weight management efforts. Some of the most effective nutrients for maintaining a healthy metabolism include:

• Vitamin D:

Helps regulate testosterone levels, making it essential for men’s health and weight management7.

• B Vitamins:

These vitamins play a key role in energy production and help the body metabolize carbohydrates, fats, and proteins effectively8.

• Magnesium:

Supports healthy muscle function9, which contributes to a faster metabolism and better weight management for men.

• Omega-3 Fatty Acids:

Found in omega-3 and fish oil supplements, they promote fat loss and improve overall metabolic health10.


Using the best supplements for men can bridge nutritional gaps, especially when dietary intake is insufficient. A balanced approach that includes both whole foods and supplements helps optimize men’s metabolism for better long-term health.


Addressing Low Testosterone for Better Weight Management in Men

Low testosterone is a common issue affecting many men as they age, contributing to slower metabolism, decreased muscle mass, and fat accumulation11. This hormonal imbalance not only affects physical appearance but can also impair mental health by reducing energy and motivation.


To address this, weight management for men should include strategies that naturally boost testosterone, such as:

• Regular Exercise:

Strength training, combined with cardiovascular activities, helps regulate testosterone levels.

• Healthy Diet:

Consuming foods rich in healthy fats, like avocados and olive oil, supports hormonal health.

• Supplements:

Taking the best supplements for men, such as those containing zinc and vitamin D, can help maintain optimal testosterone levels.


By focusing on hormonal balance, men can improve their metabolic rate and make weight loss management more achievable.


Maintaining a Healthy Male Lifestyle for Long-Term Success

Men aiming to sustain their metabolism and manage their weight effectively should adopt a holistic approach. Weight management for men is not just about dieting or exercise but involves maintaining a well-rounded, healthy lifestyle. Here are a few practical tips:

• Stay Hydrated:

Drinking water throughout the day keeps the metabolism active.


• Avoid Crash Diets:

Sudden calorie restrictions can slow metabolism, making it harder to maintain long-term weight management.


• Engage in Regular Physical Activity:

Incorporate a mix of strength training, aerobic exercises, and flexibility routines.


• Monitor Progress:

Track changes in body composition to ensure muscle mass is preserved while managing weight.


Adopting these habits helps maintain men’s metabolism and promotes a healthier, more sustainable lifestyle.


Metabolism plays an essential role in men’s health, impacting energy levels, muscle mass, and weight management. As men age, factors like low testosterone and reduced physical activity can hinder their metabolic function. However, by focusing on proper nutrition, regular exercise, and incorporating the best supplements for men, it is possible to maintain a healthy male metabolism.


With the right strategies, including hormone management and balanced nutrition, men can effectively achieve their weight loss management goals and support long-term well-being. Staying proactive about metabolic health will ensure men not only manage their weight but also improve overall quality of life.


References

  1. De Nava, A. S. L., & Raja, A. (2022, September 12). Physiology, metabolism. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK546690/

  2. Farhana, A., & Rehman, A. (2023, July 10). Metabolic consequences of weight reduction. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK572145/

  3. Kim, G., & Kim, J. H. (2020). Impact of skeletal muscle mass on metabolic health. Endocrinology and Metabolism, 35(1), 1. https://doi.org/10.3803/enm.2020.35.1.1

  4. Storer, T. W., Basaria, S., Traustadottir, T., Harman, S. M., Pencina, K., Li, Z., Travison, T. G., Miciek, R., Tsitouras, P., Hally, K., Huang, G., & Bhasin, S. (2016). Effects of testosterone supplementation for 3-Years on muscle performance and physical function in older men. The Journal of Clinical Endocrinology & Metabolism, jc.2016-2771. https://doi.org/10.1210/jc.2016-2771

  5. Mcleod, J. C., Currier, B. S., Lowisz, C. V., & Phillips, S. M. (2023). The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. Journal of Sport and Health Science/Journal of Sport and Health Science, 13(1), 47–60. https://doi.org/10.1016/j.jshs.2023.06.005

  6. Sharma, S., & Kavuru, M. (2010b). Sleep and Metabolism: An Overview. International Journal of Endocrinology, 2010, 1–12. https://doi.org/10.1155/2010/270832

  7. Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2010). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(03), 223–225. https://doi.org/10.1055/s-0030-1269854

  8. Lee, M., Hsu, Y., Shen, S., Ho, C., & Huang, C. (2023). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. International Journal of Medical Sciences, 20(10), 1272–1281. https://doi.org/10.7150/ijms.86738

  9. Tarsitano, M. G., Quinzi, F., Folino, K., Greco, F., Oranges, F. P., Cerulli, C., & Pietro Emerenziani, G. (2024b). Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of Translational Medicine, 22(1). https://doi.org/10.1186/s12967-024-05434-x

  10. Salman, H. B., Salman, M. A., & Akal, E. Y. (2022). The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet. Nutrición Hospitalaria. https://doi.org/10.20960/nh.03992

  11. Straftis, A. A., & Gray, P. B. (2019b). Sex, Energy, Well-Being and Low Testosterone: An exploratory survey of U.S. men’s experiences on prescription testosterone. International Journal of Environmental Research and Public Health, 16(18), 3261. https://doi.org/10.3390/ijerph16183261
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