Tuesday Truths
May 3, 2022
You don’t have to gain weight as you age.
All the negatives with aging after 50 and beyond:
- Expanding midsections
- Softer muscles
- General physical decline
It is not Inevitable, Is Avoidable, and is Reversible!
Have you noticed that the standard weight loss tricks that may have worked in our 30s & 40s are no longer working?
And I don’t have to tell you all the “age-related” weight and muscle loss and belly at are related to the risk of diseases, disabilities, and mental and physical decline!
Muscles are very good at storing excess calories. When there is no muscle, we have more free calories turned into fat.
It is a vicious cycle…….
Belly fat = more inflammation = less muscle = more belly fat.
For example – Between our 20s and 60s, men average a 200% increase in visceral fat.
That fat lies deep in our bellies, hanging around our internal organs.
Women see an increase of 400%!!
Hello….. our bodies do change. So, therefore what we did in the 20s and 30’s no longer work. As a sideline…..women will also notice that skincare products and routines no longer work as their skin ages!
We used to think the reason for weight gain was a decline in metabolism or the RMR (resting metabolic rate).
A study published in the journal of Science in August of 2021 wasn’t valid, and the metabolic rate doesn’t start to slow until about 60.
And drops after that very slowly.
The human body is consistently breaking down and building up muscle.
Here is the MAJIC Bullet!
It’s all about PROTEIN SYNTHESIS – Turning PROTEIN into NEW Muscle cells.
The less muscle we have, the more fat we gain.
Not only does muscle burn more calories, but it also helps to control blood sugar levels.
Increased blood sugar forces your body to turn it into FAT.
But DO NOT Restrict Calories. We need them to survive, which can cause weight gain. It’s about tweaking your eating habits.
So, I hope you are curious to find out how to preserve muscle in our 50s, 60s, 70s, and beyond!
- Eat More Protein! – Get lots of grams of lean animal protein. It is much harder to get enough with plant protein. Get the majority at breakfast. That may mean drinking Protein Shakes!
- Eat Color Fruits & Vegetables – at every meal.
- Up Your Fiber – Choose Soluble High fiber brown rice, sweet potatoes, beans, and nuts. GOOD CARBS
- Decreases Cardiovascular Disease
- Increases Weight Loss – Because it makes you feel full!
- Increases improved absorption of foods to enhance nutrient absorption!
- Diary – Gives you additional protein & calcium for your bones.
- Healthy Fats & Oils – From Omega 3 -rich foods. Seafood, nuts, olives, avocado. 2X a day, to KEEP YOUR MIND SHARP!
Bottom Line: LOW CARBS means LOW NUTRITION!
Yes, there are BAD Carbs – SUGAR, cookies, cakes, pastries, all the addicting stuff!
Carbohydrates in soluble fiber provide many vitamins and minerals that our body needs and craves and should be ½ of your total required carbs.
So, AVOID those diets with gimmicky phases and quick results!
Toss out those DIET FAD BOOKS!
Understanding how nutrition affects our physical and brain function is even more critical as we age.
The other MAJIC BULLITT is Movement!
Make time for self-care, to take care of your body and mind with exercise.
Start with something fun & easy for a week or two. Always check with your doctor before beginning any new regimen. Focus on quality and intensity.
Most important is strength/resistance training. Resistance training adds additional strain on your muscles, which causes the muscle fibers to get stronger, helping to KEEP bones, muscles, and heart stronger as we age.
So move……..use daily elements of strength, cardio, endurance, and flexibility for a healthier you!
Learning to eat with AGE-GILTIY may be the most significant and lasting impact on your health, longevity, and overall quality of life!