Despite our best efforts, we still haven’t cracked the code to cease aging. No matter how well you eat, how active you are or how diligently you prioritize mental health and wellness, the body breaks down more and more with each passing year. Molecular damage leads to reduced cell function, which in turn leads to deterioration of tissue, organs and health. One of the many pitfalls of aging is muscle loss, or trouble maintaining the same lean muscle mass and functional strength capacity. This phenomenon can be attributed, in part, to anabolic resistance.
Anabolic resistance refers to a reduced level of sensitivity to protein ingestion as you get older. Nutrient sensitivity to amino acids is brought on by physical activity, which is reduced in older people due to either lifestyle changes or physical limitations that make exercising difficult. As physical activity is reduced, there is a corresponding reduction in the muscle’s ability to take in amino acids, which are the building blocks of protein. In addition to other age-related factors like microvascular preclusion, this is a primary cause of anabolic resistance. Even in aging folks who maintain healthy, active lifestyles, the body is still less able to break down protein into amino acids or absorb amino acids through the muscle than is a younger person of similar fitness levels.
“Skeletomuscle is very plastic—us nerds call it plasticity,” says Alex James Kitson, a Master’s degree candidate in Sports and Exercise Nutrition. “It changes and adapts in accordance of different levels of intensities, frequencies and durations.” During periods of inactivity, “it adapts by having skeletomuscular atrophy.” According to research by sports scientist Dr. Benjamin Wall, in cases of bed rest and immobilization, a person loses up to 0.5% lean body mass per day and 1.5% functional strength capacity per day. Other health implications of inactivity cited by Kitson include reductions in metabolic rate, decreases in insulin sensitivity, increases in fat mass and, as discussed above, lowered amino acid sensitivity.
You can’t stop the march of time, but you can slow its effect on the body by maintaining a healthy, balanced lifestyle, one that includes a dedicated, regular training regimen that emphasizes whole-body fitness: endurance/aerobic, strength/resistance, flexibility exercises and balance training.
While we can fight muscle loss by boosting our intake of protein adding more protein to the diet isn’t enough. Muscle loss is also linked to a digestive component. Stomach acids levels decrease as we age, which affects the body’s ability to break down and properly utilize dietary protein. As mentioned above, the absorptive process for bioavailable nutrients also dips with age.
When strategizing optimal protein intake, it is important to consider how age and anabolic resistance factor into your situation. For young, healthy subjects, Kitson states that 0.24 grams of protein per kg of body weight is generally ideal to maximally trigger rates of muscle protein synthesis in the body, even while at rest. For older adults, anabolic resistance prevents optimal protein synthesis. As a result, an older person would require a higher amount of protein to trigger target rates of muscle protein synthesis, as high as 2.4 g/kg.
It is hard, if not impossible, to get that amount of protein from your daily diet. An amino acid supplement can help bridge the gap where diet is not enough. PerfectAmino™ is doctor-formulated for maximal utilization by the body. With 99% utilization, no other form of protein comes close. As we age and protein deficiency becomes more of a pressing issue due to factors like anabolic resistance, finding a quality protein source is essential.*
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
In the nearly 8 years that my wife and I have lived in Colorado Springs, never have we seen the amount of road construction currently taking place. Whether it’s a main road or side street, there’s no part of town missing out on the “fun”. And it’s not just re-paving or patching potholes. Whole lanes are being ripped up with miles of digging in order to replace underground pipes of all varieties.
At first, I thought all the “weed” sales (pot is legal in Colorado) might be producing the influx of tax funds for all this construction. But a running buddy of mine made me aware of a bill that had passed in the last couple years which freed up an enormous amount of funds for these projects.
Turns out the city has a certain amount of time to spend the money. Based on the number of orange cones and “ROAD WORK AHEAD” signs, it looks as though no penny is being spared.
Millions of people are about to be disappointed –– they don’t even realize it.
Maybe you’re one of them.
Right now, around the world, people are setting new ambitious health goals and resolutions.
And yet, according to Inc Magazine, approximately 80% of New Year's resolutions fail. Most of them buried in an unmarked early grave by February.
Why is that?
How is it that despite all our best intentions and genuine desire to live healthier and be fitter, the most we can hope for is a depressing 20% success rate?
So to help you kickstart your New Year with a healthy lifestyle we are going to breakdown why most goals and resolutions fail and what to do instead.