Many people feel that even though they are not yet at an age when metabolism is expected to slow down, their bodies no longer feel as light as before. Weight becomes harder to lose, fatigue appears more easily, and symptoms such as cold hands and feet, hair loss, unstable skin condition, or constipation may quietly develop. Nutritionist Min-Min Kao pointed out on her fan page that these seemingly unrelated changes may actually be warning signs of a slowing metabolism.

According to Kao, when metabolic efficiency declines, the body burns fewer calories each day. Even with similar eating habits, excess energy is more likely to be stored as fat. Insufficient energy supply can cause fatigue and reduced concentration, while poorer circulation may lead to cold extremities and water retention. Slower metabolism can also affect intestinal movement, making constipation more common, and reduce the skin and scalp's ability to repair, resulting in hair loss or dull skin.

The causes of metabolic slowdown are diverse, with insufficient muscle mass, prolonged sitting, irregular sleep, and high stress being the most common. Kao also noted that basal metabolic rate gradually decreases from around the age of 30, and if diet and activity levels are not adjusted accordingly, physical changes can accumulate unnoticed.

To improve metabolism, Kao recommends ensuring adequate protein intake at every meal, choosing high-fiber whole foods, maintaining sufficient hydration, and avoiding extreme dieting that may push the body into “energy-saving mode.” In daily life, regular strength training, increased walking, stable sleep routines, and stress management can help metabolism return to a healthier rhythm. She emphasized that improving metabolism is not a short-term process, but the result of long-term lifestyle adjustments that gradually help the body regain lightness and balance.

(Source: Min-Min Kao Nutritionist Facebook)