why did my metabolism die in mid 20s?


I used to be an NCAA D1 sprinter and after 2 years of ibanking my abs are gone and I'm getting straight up dad body. I still eat very healthy (no sugars, no shit carbs, and so forth). Working out only 2 times a week but I thought it was 70% made in the kitchen. Apparently not at this age.

anyone else feel like their metabolism is dying too early? I thought I had a good buffer till I hit 30ish..

Comments (26)

Most Helpful
Oct 4, 2019 - 3:24am

You could go to your GP and ask to test your testosterone levels. However, I think it is generally hard to build proper abs in IB regardless of how "clean" you eat. What kills your gains is probably the stress and lack of sleep, creating a poor environment for building muscle.

I don't know... Yeah. Almost definitely yes.
Oct 4, 2019 - 7:37am

You may eat very lean yet it may still be the caloric intake you needed as a sprinter back then - ie 4000 calories. Yet now as you are sat at your desk 17h/day you only need 3000 calories. Try to reduce your caloric intake, reduce alcohol consumption

Oct 4, 2019 - 9:44am

I've basically been doing CICO as a rule of thumb since I was in high school, and I've noticed once I actually sat at a desk and stopped walking it had a massive impact on my metabolism/weight.

In undergrad, you're walking to class, walking home, walking everywhere. You'd probably walk 6+ miles in a day which translates roughly to 600cals of energy expenditure vs . I had a period after graduating where I was walking 4-7 miles a day based on my job and commute, and I noticed that it became really really hard to keep off weight once I swapped to a straight desk job and started driving, I probably go around 1-2 miles now a day at best. I think that, with access to worse foods, and loss of muscle mass, your CICO goes out of whack. I don't think your metabolism dies off too much until you really start to lose significant muscle mass.

Oct 4, 2019 - 10:04am

I'm willing to bet that you exercised a lot more and a lot harder as a D1 sprinter than you did as an analyst...

This is hardly a mystery

Commercial Real Estate Developer
Oct 4, 2019 - 11:12am

Stress is a widely underestimated contributor to health problems. It literally kills you. Same with sleep- I cannot believe how much lack of sleep affects me. I'm averaging 5 hours and cannot wait to switch to something where I can get a decent amount per night.

“The three most harmful addictions are heroin, carbohydrates, and a monthly salary.” - Nassim Taleb
Oct 4, 2019 - 11:36am

Because sitting at a desk all day and being a sprinter are two different things. A "high vs low metabolism" is like a 200-300 calorie difference unless someone had severe thyroid disorders but that's only the case with 40 year old women.


Oct 4, 2019 - 5:03pm

You said that you avoid 'shit carbs' but what do you consider acceptable carbs and how much do you eat them? If you overdo it on any carbs (even the so-called better kind like pasta and fruit) you're spiking your insulin needlessly and making your metabolism slowly worse over time.

Most effective method I know of is taking in carbs only when your body needs them which is basically before and after serious workouts. Outside of that, minimal carbs except some veggies bc veggies are needed for whatever reason they're needed.

Oct 4, 2019 - 8:46pm

I had same thing in my mid twenties(was on collge track team). I have found a nice consistent weight i can control with exercise once a week by just limiting calories. Ill eat fast food, ice cream etc. But i hardly finish an entire meal. You do not need the entire bowl of dos toros. Its ok to throw away part of a seamless meal. Those chopt and just salads are not not much healthier than a proper chick fila sandwich. Just limit some calories and enjoy eating whatever you want without the stress over macros and carbs etc.

Also helps to buy perfect fitting pants(will be uncomfortable if gaining weight...good motivator to cut down when needed. 100% serious)

Jan 31, 2020 - 9:54pm


Run 9 mph on treadmill 15 mins/day

Sounds easy but will kick your ass

This is roughly my goal pace for my first marathon in March.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

Oct 6, 2019 - 10:48am

Lack of sleep and stress will do that to you. Pretty much that simple.

What I would recomend is micro work outs. Every hour hop up do 25 - 30 push ups, 60 - 90 seconds of planks and 50 crunches. Should take about 4 min, so it is a bit of a time suck but you won't need to work out at the gym any more and it will significantly boost your energy levels during the day. Hopefully this will let you finish your work faster and more accurately as well.

Follow the shit your fellow monkeys say @shitWSOsays Life is hard, it's even harder when you're stupid - John Wayne
Oct 6, 2019 - 1:21pm

Sounds like running is your thing. I love swimming personally. I think it’s the best workout for a time crunch environment. You’re going to shower after any workout (or you should), so that’s not an added time to a swim workout. You just roll up in trunks and jump in the pool.

“The three most harmful addictions are heroin, carbohydrates, and a monthly salary.” - Nassim Taleb
Oct 8, 2019 - 2:28pm

Easy, just do intermittent fasting and don't snack. Do a 16 hour fast, 8 hour eating window to start. Usually people choose to just skip breakfast and have lunch at 1/2pm, dinner at 8pm. When you get comfortable with this you can do even more extreme fasts like 20-24 hour ones that really mobilize your bodyfat, jack up testosterone, and heighten HGH. So many good hormonal and metabolic responses come from fasting that are just being properly studied right now.

Oct 9, 2019 - 10:20am

IF is a tactic, not an end-all, be-all.

If you eat 4000 calories within your window and don't work out. it doesn't matter if the "extra benefits" are bullshit or not.

Calories in & calories out.

Commercial Real Estate Developer
Oct 9, 2019 - 10:35am
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