Why losing and keeping off weight is hard
Plus: What’s a health savings account? + Nutritional strategies for more energy + Tips to stay safe outdoors
Welcome to Doing Well. Today:
An interview on how our metabolism changes with age
An essay on how to create more inclusive fitness environments
Word(s) of the week: “health savings account”
Let’s get started!
We Asked: Why does metabolism slow with age–and what can we do about it?
Our bodies are in a constant state of flux; breaking down and building up at the same time. Our bodies use energy to circulate blood, repair cells, move, and perform many other processes that keep us alive. At the same time, we’re constantly taking in energy through food. It’s like drinking from a cup while it’s being refilled. This ongoing balance of energy use and intake is part of what’s called metabolism.
A major part of your metabolism is your basal metabolic rate (BMR). This is the minimum energy, or calories, needed to keep your body alive and do things like breathing or pumping blood. BMR makes up the largest portion of your daily calorie use. If you have a high BMR, your body needs more energy, or calories, to function each day.
Sometimes people talk about metabolism as something to “fix” for weight loss, but it’s much more complicated. Each person’s metabolism is unique and depends on a mix of things inside and outside our control, including genetics, habits, and access to nutritious food and physical activity. As we age, our bodies and metabolism change naturally, reflecting shifts in our hormones, muscle mass, and daily habits.
It can feel really overwhelming trying to sort through all the info about diet and exercise. While there’s no one-size-fits-all approach, there are evidence-based strategies that can help people of all ages support their health and well-being. I spoke with Robin DeWeese, registered dietitian nutritionist and professor in ASU’s College of Health Solutions, to explore how metabolism shifts with age, why strength training is important for everyone, and what really matters when it comes to nutrition. Our conversation has been edited for length and clarity.
Our top takeaways from this interview
Your metabolism slows as you age.
Muscle loss is a big reason why your metabolism slows down.
Strength training is essential at every age to maintain muscle, support balance, stability, and good long-term health.
Focus on sustainable habits. Eat and move in ways that make your body feel strong.
Natasha Burrell: Last year, more than half of Americans reported wanting to lose weight. There’s no shortage of diet advice or weight loss medications. Still, many people find it incredibly difficult to lose weight. Why is it so?
RD: [People] diet—they decrease their calories, increase their activity levels, and they lose weight. Then the belief is OK, well, I did the things, I lost the weight, now I can go back to normal eating—the amount of calories I was taking and the amount of activity I was doing before. But you can't. You're going to gain the weight back.
A lot of the stuff that people try to lose weight isn't sustainable. Whatever you do has to be something that you can sustain, [so] that you aren't constantly thinking about food or thinking about losing weight.
NB: It’s reassuring to hear that there’s a scientific reason why it’s hard to keep the weight off. Many folks may feel like weight loss is hard to maintain as we get older as well. How does our metabolism change as we age?
RD: Resting energy expenditure slows as we age. We also tend to get [more body fat around the middle of your body] in older age, and more visceral fat. Those kinds of things happen as we age and with lower metabolism, our lean mass decreases. It's really important to maintain that lean mass.
NB: Lean mass includes everything in the body except fat, such as your bones, muscles, body water, organs, and skin. How can we increase or maintain it?
RD: Lean mass—specifically muscle mass—can decrease. So strength training is incredibly important all throughout life, but it's very important with age because sarcopenia, or loss of muscle, does happen. That affects all kinds of things: balance, posture, stability and activities of daily living.
In the past, there has been some belief that older people shouldn't [strength train because] they don't want to get injured. That's completely not true—it’s [the] opposite. We want to strength train because it's going to make our bodies stronger and prevent injury and sickness.
NB: Health professionals can be inaccessible for a lot of people, especially those who don't have health insurance or live in a rural area. Many people are instead turning to social media for help. How might someone figure out what works best for them?
RD: If you are free of disease and sickness, and you don't have any specific issues with any particular foods, you want to follow the MyPlate guidelines. Half your plate is fruits and vegetables, and then lean sources of protein—that could be poultry, fish, plant proteins, lentils, beans, nuts—things like that. Then whole grains and low-fat dairy. That's where you would start.
Eat only when you're hungry and stop when you’re full. Rather than eating until you feel full, eat until you feel like you're 80% full. Experiment with how you feel, because some people have a hard time knowing. Get good at listening to your body.
Don't get [all] your information from social media—though there are experts out there that are on social media. Anytime someone is trying to sell you something, be suspicious. Check credentials; see if they have a degree in this thing they're talking about. Not that you have to have a degree to be an expert, but at least if they do, you're pretty sure that they did do some work in that area.
There are no hacks for health and nutrition. For most of us, it really is as simple as following MyPlate. When I talk about this, I'm not even talking about weight. If we focus on how we feel and our ability to do things, we can actually see those results. We do have control over whether or not we go on a walk every day. That stuff may result in weight loss, but even if you don't [lose weight], it's still going to improve your health.
Well-Informed: Related stories from the ASU Media Enterprise archives
Natalia Mehlman Petrzela went from being a self-described gym-class anti-hero, intimidated by physical challenges, to a group fitness instructor. In this Global Sport Matters essay, she advocates for creating inclusive fitness environments that welcome and encourage participation from everyone.
Plus: Evidence shows that supervised strength training is beneficial for children’s development and comfort with physical activity. But outdated beliefs have stopped many schools from adopting it into their physical education curriculum. In this essay for Global Sport Matters, Chris Gorski unpacks why children need more structured resistance training programs to build their strength and develop a healthy relationship with movement.
Well-Versed: Learning resources to go deeper
Ever wonder how what you eat impacts your energy levels? In this online nutrition course from ASU Learning Enterprise, you’ll learn about current diet trends, practical nutrition strategies to boost your energy, and the link between food and various diseases. Whether you are looking to improve your own health or your family’s, or to use nutrition information professionally, this course is designed for anyone.
Well-Read: News we’ve found useful this week
“Getting in More Steps May Prevent the Leading Cause of Disability in the US, Study Says,” by Madeline Holcombe, June 13, 2025, CNN
“7 Surprising Nutrients You Need More of as You Get Older,” by Christina Manian, June 12, 2025, Health
“Each Person Has a Unique ‘Breath Print,’ Scientists Find,” by Veronique Greenwood, June 12, 2025, the New York Times
Well-Defined: Word of the week
Medical expenses can be a huge source of stress, especially when health insurance plans are difficult to understand. If you’re choosing between multiple health insurance options, it can be tricky to know which is right for you. You may come across a plan that includes a health savings account, or HSA. You can use an HSA to pay for specific healthcare expenses.
An upside to an HSA is that the money you contribute is not taxed, as long as it’s used for qualified medical costs—which can include everything from an organ transplant to contact solution. Funds you put in an HSA don’t expire, can earn interest, and will roll over each year. HSAs don’t stand alone—they’re paired with a High Deductible Health Plan, which is an insurance plan that has lower premiums (you pay less for coverage) but high deductibles (you have to pay more out of pocket before your insurance kicks in). These plans aren’t for everyone, but if you’re interested, you can browse options here, and filter your search with “Eligible for an HSA.”
- Mel Moore, health communication assistant and ASU student
Well-Advised: One thing that’s improving our health
The Arizona heat can keep many people from engaging in outdoor activities. But with proper preparation, there are ways to keep safe outdoors, even in the summer. Elizabeth Haugan, communications coordinator for Arizona State Parks and Trails shares her tips:
Spending time in nature is a powerful boost for your health and well-being, but Arizona’s extreme summer heat calls for extra preparation. Start by hydrating well before you head out, and bring more water than you think you'll need. Pack salty snacks to help replenish electrolytes, and be sure to turn back before you've used half your water supply. Looking for cooler ways to explore? Try attending a star party, joining a full moon hike, or heading to higher elevations where you can enjoy shady trails and milder temperatures. For more tips to stay safe and prepared this summer, visit AZStateParks.com/Heat-Safety.
In last week’s newsletter, we asked:
What may be considered reasonable accommodations in academic settings such as universities?
The answer was E, all of the above. Additional time on quizzes/exams, text adaptation, communication access, and classroom adaptations could all be considered reasonable accommodations to ensure access for students with disabilities under the Americans with Disabilities Act.
If you are an ASU student in need of accommodations, you can contact Student Accessibility and Inclusive Learning Services.
Do you have a question or topic you’d like us to tackle? Would you like to share your experience? Reach out at any time—we’d love to hear from you.
Love this newsletter! Always has great information and easy to understand tips!