I'm 25 with a Metabolic Age of 12
Sent to subscribers on Jul 16, 2024. Reproduced here as it was written.
I'm Jacob Katz, and this is The Renewal: an independent, ad-free, subscriber-supported health newsletter that summarizes free tools for everyday life.
I'm 25. A few days ago, I learned my metabolic age is 12.
You will eat about 70 tons of food in your lifetime. That's a lot of potential energy. If it's not being converted, it'll be saved.
Most people hear metabolism and think of that friend who can eat an entire pizza and still look like a runway model. Metabolism is the process by which your body converts food into energy.
And just like that friend who finally hits 30 and discovers the joys of elastic waistbands, your metabolism can slow down, leading to weight gain, fatigue, and a host of other fun symptoms.
Think of it this way: metabolism is the foundation of all health. It's the engine driving every other aspect of your well-being. 9 out of the 10 leading causes of death in the U.S. are linked to poor metabolic health.
The real problem lies in how our health system handles this. We're laser-focused on treating symptoms rather than addressing the root cause—metabolic dysfunction. It's like playing whack-a-mole with symptoms while the underlying problem continues to wreak havoc.
Improving your metabolic health is easier than you think, and it doesn't involve selling your soul to the gym gods. Here are some tips:
Sleep: Aim for 7-9 hours of shut-eye. Avoid staring at screens before bed. Morning sunlight is also your BFF; it helps regulate your circadian rhythm.
Essential Fatty Acids: They help reduce inflammation and improve heart health. Fish, flaxseeds, walnuts. Not into fish? No biggie — there are plenty of plant-based options.
Gut Check: Fermented foods like sauerkraut, kimchi, and yogurt. Your gut microbiome will thank you.
Glutamine: Sugar cravings often derail our metabolic age. This amino acid can curb sugar cravings and improve gut health. Foods like chicken, fish, and beans.
Thyroid Support: Keep your thyroid grooving with selenium and iodine. Most salt has iodine. Brazil nuts are selenium powerhouses—just one or two a day can make a difference.
Exercise, But Make It Fun: Forget marathons and CrossFit. Play sports. Use your brain, get competitive, chase a ball. "You can discover more about a person in an hour of play than in a year of conversation." - Plato.
Manage Stress: Chronic stress can wreak havoc on your metabolic health. Find ways to relax, whether it's through meditation, reading, or watching cat videos.
In high school, my friend Barrett ate nothing but Coke, popcorn, and McRibs. He looked like the stick man from Bug's Life. He never played sports or worked out. But we weren't friends with him because he was a skinny chicken-legged stick bug. We loved his jokes. My friends would tell him that once his metabolism slows down, it's over for him. And now at 25, he's ginormous. But even funnier now.
Universal fact: the chubbier you are, the funnier you become.
So for those that are not optimizing for longevity, but instead want to please friends with gut-busting laughs, here's how to raise your metabolic age:
Skip Breakfast.
Mainline Sugar.
Netflix and Never Move.
Stress All the Time—preferably while doomscrolling.
Sleep? What's That?: Aim for 4 hours of sleep.
And there you have it. A martyr to be remembered forever. Because laughter is the best medicine—even if it comes with a side of fries.
Hey by the way, I will reply to any email you send me. Just click reply.
Best,
Jacob & The Renewal team