About this episode
10 Years of increased physical activity (exercise) AFTER MIDLIFE can reduce mortality rate by 32% Publication: British Medical Journal Subjects: 2205 50 yr-olds in 1970-73 What: Re-examined at age 60, 70, 77, and 82 Results: After an increase in physical activity, subjects could not be distinguished [on the basis of differences in cardiovascular risk factor profile] from those who had always had high activity. The value of increasing activity rates was similar to that associated with stopping smoking compared to continued smoking. Message: It’s never too late! Prove-It-to-Me-Girl? Source: Byberg L, Melhus H, Gedeborg R, et al. Total mortality after changes in leisure time physical activity in 50 year old men: 35 year follow-up of population based cohort. BMJ . 2009;338:b688. Published 2009 Mar 5. doi:10.1136/bmj.b688 Exercise fountain of youth? It depends. Yes, Exercise can turn back the clock. And then there are some details you can’t ignore. A 2019 study in Aging offers proof you’ve got to eat to win. I’ve shared numerous studies here, blogs, and podcasts (link in bio) about ability to reverse 179 genes associated with aging, reverse mortality rate as you age, and so much more with an “it’s never too late message.” Yet, there’s this little detail. Lifting weights (properly to muscle fatigue), is ONE STEP. You must have the presence of adequate protein to carry out the mission of younger, stronger, leaner. A comparison of low protein after resistance training vs high protein after training found that without high protein, there was no “reverse aging” effect in the muscle. “Regeneration of muscle occurs only with high protein availability after resistance exercise.” For older adults, the amount of protein required to hit the “high protein” threshold, increases. That little bit of cottage cheese or yogurt after, although yes, have protein in them: it’s not HIGH ENOUGH alone. [And remember, dairy may increase inflammation instead of halting it – the goal of the protein- and sabotage your results] Source: Yang C, Jiao Y, Wei B, et al. Aged cells in human skeletal muscle after resistance exercise [published correction appears in Aging (Albany NY). 2019 Sep 24;11(18):8035]. Aging (Albany NY) . 2018;10(6):1356-1365. doi:10.18632/aging.101472 Resources: Flipping50 Insiders