Let's discuss ways to keep belly fat off as you get age and why protein paired with exercise is so critical when you diet to lose weight.

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Show Notes: 

00:00 Intro 2:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass.  3:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss. 5:00 Diets should be paired with resistance and aerobic training. 6:00 Changes in muscle precedes fat gains.  7:30 Focus on muscle and protein intake. 9:55 Adipocyte number is set during adolescence.  10:10 Health at any size is a fallacy. 10:51 Fat cells become hypertrophied and become necrotic and die. 11:30 Excessive amounts of energy cause fat cells to become inflamed. 12:05 Overfilled fat cells spill lipids, and greatly affect your liver. 12:45 Dead fat cells cause metabolic immune debris. 14:00 Immune cells infiltrate your fat, creating inflammation. 14:45 Exercise helps prevent fat cell inflammation. 15:30 Belly fat is not benign. 15:50 Obesity causes changes in muscle tissue. 17:30 Walking builds capillary and mitochondrial density in muscles. 19:00 Leg training provides greater anabolic responses. 20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass. 21:30 Compound movements move 2 or more joints at the same time. 22:40 Combination of diet and exercise may be the most effective intervention.

Dr. Elly Michelle discusses the importance of tracking ovulation and using your cycle to gauge exercise volume and intensity as well as prioritizing protein for body composition.

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------Show Notes----------------------

00:00 Intro 02:50 The phases of a menstrual cycle 03:50 Ovulation requires a rise in LH and a rise in estrogen.  04:50 The drop in progesterone causes the shedding of the uterine lining.  05:15 You are only fertile for a 6-day window.  06:00 Basal body temperature is an accurate method for tracking fertility. 10:00 An anovulatory cycle is when a woman does not ovulate.  11:10 Signs of ovulation  15:50 You have to ovulate to have a true period.  17:15 Unopposed estrogen is linked to gut issues.  19:30 Hormonal IUDs only have synthetic progestin.  22:45 Hormones influence your overall wellbeing, mood, and sense of vitality.  23:45 Going off hormonal birth control  24:45 Your brain controls your hormones and your ovaries. 27:10 Pharmaceutical substances are not hormones.  28:00 Progesterone keeps estrogen in balance. 28:15 Ovulation is about more than reproduction.  29:00 Testing hormones 38:10 Low progesterone can be caused by stress, poor nutrition, and over training.  42:40 Estrogen is anabolic and helps build and maintain muscle mass.  44:20 Post menopause 44:40 Muscle building and recovery in a cycling woman  48:50 Anti-mullerian hormone  52:00 To support hormones, prioritize consuming protein.  55:30 Adaptogens can be useful, but they are not the magic fix.

Learn new strategies and tactics to slow the greying of hair and prevent hair loss as you age.

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Link to study: https://bit.ly/3PHGxVp

References:

Fernandez‐Flores, A., Saeb‐Lima, M. & Cassarino, D. S. Histopathology of aging of the hair follicle. J. Cutan. Pathol. 46, 508–519 (2019).

Papaccio, F., D′Arino, A., Caputo, S. & Bellei, B. Focus on the Contribution of Oxidative Stress in Skin Aging. Antioxidants 11, 1121 (2022).

Williams, R., Pawlus, A. D. & Thornton, M. J. Getting under the skin of hair aging: the impact of the hair follicle environment. Exp. Dermatol. 29, 588–597 (2020).

Show Notes:

01:00 We may slow hair graying and hair loss by decreasing chronic inflammation.

02:00 By age 50, 50% of us will have 50% of our hair gray.

02:00 Over 1 year you lose .25% of your hair follicles.

03:00 post-menopausal women have a dramatic increase in follicle loss.

03:30 Oxidative stress can influence gray hair.

04:20 UV stress can affect the hair bulb.

04:40 There is a correlation between graying of hair, facial wrinkling, and crown top baldness and myocardial infarction in men.

08:00 With age, hairs are reduced in diameter and experience follicle miniaturization.

08:55 Chronic inflammation increases damage to DNA proteins and lipids within the hair follicle environment.

10:05 Collagen may be effective in preventing premature wrinkling of the skin and hair loss.

10:55 Bone mineral density correlates with hair loss and hair graying.

11:20 Slowing senescence and purging senescent cells happen with fasting and exercise.

12:25 Minimize exposure to pollution. Avoid excessive sun exposure. Avoid nutrition deficiencies.

13:30 Insulin resistance and PCOS can exacerbate hair loss.

14:00 Sometimes graying from environmental factors may be reversed.

14:30 52% of post-menopausal women experience hair loss.

14:40 Micronized progesterone can help women preserve the integrity of skin and hair follicle.

15:20 Lack of estrogen accelerates changes in hair follicle and skin aging.

17:45 Some shampoos can accelerate graying and hair loss.

18:35 Men with high levels of DHT, consider a ketoconazole shampoo.

Let's discuss ways to prevent fat gain with age, focusing specifically on age-related hormonal and metabolic changes as well as fat cell physiology. 

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Show Notes:

01:00 There are cellular changes within adipose tissue and skeletal muscle linked with aging.

01:47 As fat cells get older, they hold fat more tightly.

01:55 There is infiltration of immune cells within fat tissue.

02:35 Mitochondrial function decreases with aging.

03:00 Exercise purges senescent cells.

03:50 Serum DHEA decreases with age.

04:52 Hormonal changes in aging cause fat cells to misbehave leading to metabolic derangement.

08:45 Reduced testosterone and DHEA effect post meal fat storage in men.

09:40 Your upper body is more sensitive to storing lipids after a meal but can become overfilled.

10:30 Fat tissue inflammation can be linked to reduced physical activity.

11:12 As you get older and stop exercising, decrease protein, your fat cells become infiltrated and enlarged.

12:25 The more body fat you have, the more proinflammatory immune cells you have within your fat tissue.

13:20 Overfilled fat cells cause muscle cells to onboard more fat.

14:00 Physical training has a huge impact on preserving muscle protein synthesis.

15:50 Exercised muscles become more sensitive to nutrients.

16:30 Increase your protein intake as you get older.

17:30 Protein intake should be between 1.2 and 1.5. Grams per kilo of ideal bodyweight per day.

18:10 Fast twitch muscle fibers are preferentially lost with aging.

Studies show testosterone fluctuates seasonally, peaking in the summer months and declining in the winter. 

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Link to Video, Notes: https://bit.ly/3NKCXs1

Key Takeaways:

  02:35 Testosterone levels peak during August and September and decline in winter.

03:30 More sunlight and higher temperature correspond with higher testosterone.

05:15 Changes in melatonin byproducts impact testosterone.

06:05 Physical activity is a potent stimulus of testosterone production.

08:44 Chronic UV exposure, in animal models, increased levels of sex hormones and more sexual responsiveness in humans.

10:10 Tentacle tanning may work, but it needs study.

12:45 Lower disease risk and mortality in men is linked with higher testosterone.

13:00 Low fat diets decrease T in men.

14:40 Zinc, boron, vitamin D, and magnesium impact testosterone.

New data suggests the age of your face as well as your perception of aging predicts your inner, biologic age.

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Link to Show Notes & Video: https://bit.ly/the-dunedin-study

References:  

Elliott, M. L. et al. Disparities in the pace of biological aging among midlife adults of the same chronological age have implications for future frailty risk and policy. Nat Aging 1, 295–308 (2021).  

Key Takeaways:   00:00 The age of your face reflects your inner biologic age.

01:10 Negative thoughts of aging are linked with accelerated aging.

03:05 People who age faster, had significantly decreased cognitive function.

04:00 Will your future self approve of your habits of today?

04:43 Accelerated aging of your face reflects accelerated aging in your brain.

06:50 Disease states associated with acerated aging: High blood pressure, chronic kidney disease, cardiovascular disease, obesity, and loss of strength.

08:20 You can slow the aging of your face and body by changing your habits.

08:40 Reduce your feeding window.

09:30 Biologic aging impacts organs.

Age related muscle loss is accelerated by underuse, new studies find. 

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Link to study: https://bit.ly/slow-muscle-loss

Show Notes: 

0:00 Intro 0:30 As you age, you move less. 2:40 Aging is associated with changes in muscle metabolism and a decline in functional capacity. 3:45 There is an increase in insulin resistance as you age.  6:00 Aging is associated with declines in skeletal muscle mass, sarcopenia and dynapenia. 6:50 Lean muscle loss occurs at .7 to .8%/year during your 70s.  7:30 Rate of muscle loss is greater in legs and lower extremities as you age. 8:10 Hand grip strength reflects your habits. 9:45 Increase your physical activity as you get older. 10:15 You preferentially lose fast twitch muscle fibers as you age. 13:10 Increase protein intake as you get older. 16:20 Do resistance training 3 to 4 days per week and walk 10,000 to 12,000 steps on most days. 16:47 You can overcome the age-associated declines in muscle protein synthesis and changes in muscle fiber type.

Removing all animal foods from your diet usually causes unfavorable health consequences, studies suggest. Let's discuss ways to avoid the micronutrient deficiencies that my be present on a plant-based diet.

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Link to video, images and articles: https://bit.ly/43PdfaX

Show Notes:  

01:28 Deficiencies from these diets cause hair loss (for women too), hormonal changes, skin issues, hypothyroidism, sarcopenia (muscle loss) osteoporosis, and bone fractures.

06:45 Professional medical organizations are promoting vegan and plant-based diets, despite evidence to the contrary.

09:33 There are 5x more former vegans or vegetarians than current ones.

10:00 Plant-based diets do not signify a reduction in all-cause mortality.

11:20 Linked with anxiety, neurologic dysfunction, cognitive impairment, Musculo-skeletal, and immunological issues.

12:00 Supplement with B12, zinc, omega 3 fats, selenium, iodine, and protein.

12:15 Depressive disorders are significantly more common in vegans and vegetarians.

13:30 Eating disorder occurrences are higher in vegans and vegetarians.

16:20 Humans are omnivores.

18:10 Vegans/vegetarians may be more health conscious, which overestimates the health benefits of the diet when compared to other diets.

19:20 Nose to tail eating.

22:25 Supplementing with collagen, organic bone meal, omega 3 fats, and glycosaminoglycan chondroitin may be helpful.

22:50 Processed, overcooked, or burned meat is harmful.

23:20 Fermented foods are more digestible.

25:30 The scientists promote a plant forward omnivorous diet.

Zinc is an essential mineral involved in over 200 enzymatic reactions. Science shows it may help support hormonal health in men.

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Time Stamps:  

00:30 Zinc supplementation can increase Testosterone levels.

01:55 Zinc is an essential nutrient that plays many roles.

02:10 Testosterone is an androgen that plays many roles.

02:35 Zinc deficiency leads to structural changes within testicles and impairs testosterone synthesis.

04:00 The conversion of testosterone to its active form requires 5 alpha reductase, which is dependent upon zinc.

04:30 Zinc deficiency may lead to decreased male hormone receptor activity.

05:30 Mike recommends zinc bisglycinate chelate bound to glycine.

07:30 Zinc is lost in sweat and ejaculate.

09:30 Consider your zinc-copper ratio.

09:58 Low testosterone increases risk of cardiovascular disease, depression, cerebral vascular disease, insulin resistance, and increased belly fat.

Charles Poliquin shares key insights from his four decades of experience training elite athletes and Olympians. 

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Show Notes

0:00 Intro 4:19 To win the war on fat, you need to win the insulin war. 5:43 Athletes’ Alzheimer’s propensity 6:19 Profound benefits of strength training 7:39 You don’t need carbs.  8:41 Risk/benefit of peptides like SARMs (Selective Androgen Receptor Modulator) 10:12 The beneficial hormonal influence of doing squats 11:30 DHEA Sulfate, the mother of all androgens 13:50 DHEA for women 15:37 The best anabolic agent is sleep. 17:03 Screen time affects androgens, sleep, weight gain, fitness, and information retention. 21:50 Carbohydrates are not for everyone. 26:20 Managing stress hormones with carbohydrates  26:40 Meat, wild and domestic, sources of protein 29:06 Meal timing and frequency 31:13 Athletic performance with intermittent fasting and protein/fat consumption  35:39 Regular blood work is a lie detector. 39:18 Leucine and branch chain amino acids for hypertrophy 42:08 Fish oil for weight loss 44:26 GLA (Gamma-linolenic acid), the healthy Omega 6 45:05 Periodization for burning fat and building muscle 51:23 Mindset and quality over quantity 59:55 Charles’ morning routine 01:04:04 Charles’ favorite nutrients/foods are brain-ready carnitine, curcumin and water buffalo. 01:05:54 Charles’ elevator pitch would be to ban soda and look to the Finns for education reform.