Energy and an active metabolism after 60: nutrition tips for later life

Keeping energy and an active metabolism after 60 is a common priority for people who want to age with greater vitality and independence. At this stage of life, the body goes through natural changes that can lower overall energy expenditure and make it easier to lose muscle mass. For that reason, nutrition specialists emphasise the value of a balanced eating pattern-rich in essential nutrients and matched to what the body needs-without relying on restrictive diets or expensive supplements.

Why does the metabolism slow down after 60?

As we get older, muscle mass tends to decline gradually, and that directly affects how many calories the body uses each day. Because muscle tissue burns energy even at rest, having less of it can mean the metabolism becomes slower over time.

On top of that, hormonal shifts, a reduced level of physical activity, and changes in how nutrients are absorbed can also influence how the body functions. The encouraging news is that appropriate eating habits can help limit these effects and support a more active routine.

Which foods help maintain energy and an active metabolism after 60?

Specialists advise putting the focus on minimally processed, nutrient-dense foods that provide steady energy. Getting the balance right between protein, fibre, vitamins, and healthy fats supports the body’s day-to-day processes and helps protect muscle mass.

To see what this looks like in practice-how to make better choices at daily meals and build a genuinely nourishing plate-it is worth following the guidance from Dr Roberto Yano. In the video below, the creator shares an excellent guide to help you look after your body:

What should be avoided to preserve day-to-day energy?

Certain eating patterns can drain daily energy and make it harder for the metabolism to work effectively. Regularly overdoing ultra-processed products is often linked with blood sugar spikes followed by energy crashes and a stronger sense of fatigue.

To reduce these effects, it helps to keep an eye on the items that most often undermine diet quality:

• Fizzy drinks and sugary beverages.
• Too many sweets.
• Ultra-processed foods.
• Frequent fried foods.
• Excess sodium found in many processed products.
• Long periods without eating.

How can you adapt meals without restrictive dieting?

One of the key messages from specialists is to focus on small, sustainable changes. Rather than cutting out entire food groups, the aim should be balance at meals, with a good spread of nutrients across the day.

Another effective approach is to include a source of protein at each meal, increase vegetable intake, and keep hydration up. Consistent, modest adjustments tend to deliver longer-lasting results than drastic measures. When combined with regular physical activity, these habits help maintain muscle mass, support energy levels, and encourage healthier, more active ageing.

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