 Like it or not, a number of changes happen to our bodies as we age. They are a natural part of living life and include a combination of age-related structural, biochemical and physiological changes. Some of these changes are inevitable, however how we live our lives, including how much activity and exercise we do, has a huge influence on the speed and extent of these changes.
We all know exercise is good for us and has lots of benefits to our health. Perhaps less well known are the benefits of strength training (resistance training), which are fortunately now becoming more widely researched and promoted. Perhaps even less well known are the benefits of strength training specifically for older adults. Strength training has multiple health and lifestyle benefits for older adults. So much so that in our opinion, it should be a mandatory prescription from your doctor. Let’s explore why… What happens to our bodies when we age?
All of the changes above can have huge consequences. Some are inevitable with aging, others have environmental and genetic risk factors which also play a role. The changes in our muscles and bones cause slowing down, aches and pains, making performing our normal daily activities such as walking, climbing stairs and household tasks more difficult. It also puts you at an increased risk of falling over, and of serious injury such as fractures if you do. Ultimately, older adults with low muscle mass and bone density are at a higher risk of a poor quality of life, loss of independence and even an earlier death. The levels of muscle mass and strength loss varies in different people. Generally we are at our peak maximum physical capacity between 20-30 years old. Our muscle mass then starts to gradually decline until we are about 50 years old, after which the decline starts to happen more rapidly. Studies have shown that strength loss can occur as fast as 15% per decade after our 50s. Though, the level of loss and rate of decline varies in different people because of a variety of factors including lifestyle, genetics and the presence of other conditions or diseases. Hearing all of this can sound very scary. It can make the changes happening to our bodies in aging seem beyond our control. But that’s far from the truth. The power of strength training Not all of the changes listed above are inevitable with aging. There is evidence to show that a large amount of the decline in muscle strength seen in aging is due to inactivity and disuse. A number of other studies now show that these changes can actually be reversed too. We can slow these changes down, we can reduce the loss of muscle and bone density and even improve it as we age. We therefore can take ownership and control of our bodies in aging. Unfortunately, there is no magic medication, but there is something you can do in exercise and, more specifically, strength training. It just involves a little more effort than taking a pill every morning. That being said, strength training can also actually be more enjoyable and has many more benefits than just improving your muscle mass or bone density. What are the benefits of strength training for older adults?There is very clear evidence for the benefits of strength training in older adults to improve muscle strength, mass and functioning, as well as increase bone density. Strength training induces muscle growth, improves muscle mass and increases muscle strength. It makes your muscles stronger, more powerful and keeps them doing their very important job in allowing you to do all the functional things you want to do in your life. Whether that be walking around pain free to go to the shops and see friends, looking after your children and grandchildren, going on long bike rides and country walks, playing sports or even running marathons. There is a growing body of evidence demonstrating the significant benefits of strength training for all age groups (improved muscle and bone health, improved body composition and fat loss, prevention of a huge number of chronic and preventable diseases, improved energy levels and mood). These benefits are increasingly important as we age. Performed regularly, 2 or 3 times a week, strength training specifically in older adults has been shown to:
The list goes on and on… so the real question is, when are you going to get started? Starting strength training as an older adult can sound like a scary prospect, but it doesn’t have to be. You don’t need to do it at the gym with heavy weights (though you absolutely can do), it can be something carried out in your home with little or no equipment. Browse our website to learn more, or get in touch for personalized 1:1 coaching. - Coach Kayli
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Blog Post by Coach JulieNCI Certified Nutrition Coach L1 and Mindset Coach Artificial sweeteners have been the bastard of the nutrition and fitness industry lately. They are getting the blame for cancer, gut health issues, disordered eating and blood sugar spikes. But what is the truth about artificial sweeteners.
The three most popular artificial sweeteners on the market today are: aspartame, sucralose, and saccharin. These sweeteners are often found in popular foods that have been reformulated into a “zero sugar” version which often results in a reduced calorie option of the popular alternative. For example, I enjoy Sprite Zero because it offers a “treat” with dinner for zero calories where a can of Sprite is about 120 calories. Sprite Zero contains aspartame to give it the sweet flavor without the calories mounting. These sweeteners have been on blast by the media about their “harmful” effects for years. The issue with media, is that it is almost always sensationalized to gather attention. Clicks and shares usually mean income for news media so you will often see stories overly sensationalized to garner more attention. You can see this very clearly in the amount of stories on news outlets about terrorism and violent crimes. It has created an attitude that the world is a super dangerous place, but actual studies have shown that crime has been down the last several years. The WHO (World Health Organization) came out a few years ago and said there MAY be a link between artificial sweeteners and cancer risk. This simple, yet uncertain claim has sparked the media firestorm that has created a line in the sand between nutrition researchers and cherry picking, media outlets that are trying to boost their bottom line. In an great article by Mike Matthews of Legion Athletics, Mike shows a great graphic on where the WHO categorized artificial sweeteners. He stated, “The WHO is placing aspartame in Group 2B. Thus, according to the WHO’s assessment, aspartame is about as likely to increase your cancer risk as aloe vera, carpentry, and eating pickled vegetables.” I’m not real sure about you, but if I find joy in one Sprite Zero per day, I feel relatively safe doing so. There have been recent studies lately that are showing that there is NO association between these sweeteners and cancer. In a recent news story on Barbend, the study has dispelled the WHO’s previous claims and actually shown that zero calorie sodas may be beneficial for health if it’s used to replace regular soda for weight loss because it aids in weight loss and reduces the overall sugar intake. The other big concern surrounding artificial sweeteners is their effect on gut health. There have been small sample studies done in rats on the effects of sweeteners on the gut microbiome. The issue is, rat studies don’t always translate well to humans. Most of these studies were feeding the rats toxic amounts of sweeteners that would translate to obscene numbers in humans. A recent article on StrongerU as well as an article on BioLayne, show the limitations associated with the rat studies. Overall, the studies on gut microbiome have been widely inconclusive. Some social media influencers have argued that these sweeteners promote obesity by increasing cravings. Here’s the thing, this argument also has no conclusive evidence of this. As a nutrition coach, I believe if you maintain a 80-20 diet in nutritious foods and use these zero calorie foods and drinks as a “treat” that subs for the higher calorie options, you’re going to be just fine. I don’t believe that these foods drive cravings more than any other food option. Realistically, this argument could be made about most highly processed, higher carb foods, they also tend to promote cravings because carbs do not offer the satiating effect you receive from protein. With all of the recent research, I’m not willing to tell any of my clients to stop choosing zero calorie sodas over regular sodas. I would caution that too much of any good thing can be a bad thing. The studies have not shown conclusive evidence of causing harm in small amounts. If you are drinking obscene amounts of these sweeteners, we need to have a different conversation because I would assume you’re having health issues. Those issues would be associated with dehydration NOT the artificial sweeteners. Overall, the benefits of artificial sweeteners far outweigh the potential risks, if used in a reasonable amount. Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach Antibiotics are one of the miracles of modern medicine. They have been used in phenomenal, life saving ways. When used sparingly and appropriately, antibiotics can be life changing. However, recently antibiotic use has become a quick fix solution to a multitude of conditions and issues in traditional, Western medicine. The use of antibiotics is not without its fair share of side effects. When used inappropriately, your body can become resistant to the positive effects of the drugs and they can cause side effects that can affect your health long term. While this is true for anyone, these long term effects can be more prevalent when antibiotics are used in children 3 and under.
Children under 3 are still developing the most important, beneficial bacteria in their gut that forms their microbiota. Studies have shown that antibiotic use early in life or mother’s antibiotic use during pregnancy or lactation can cause gut dysbiosis of the child. This dysbiosis can have several different effects on the child both short term and long term. The most common side effect of antibiotic use is diarrhea. While this is a more short term effect, it is the most obvious sign of microbiota disruption in children and adults alike. Research has shown that early use of antibiotics can have a direct effect on body weight. Studies have shown a correlation between this type of drugs and an increased BMI by ages 4-7. Interestingly, antibiotic use among young children has also been linked to immunity and food allergies. The studies have specifically noted that dairy allergies have been the most common type of food allergy in young children treated with antibiotics. Children that were breast fed by a mother who was treated with antibiotics during lactation also saw an increased risk for a dairy allergy, most commonly cow milk. Antibiotic use in infancy is also a risk factor for allergic rhinitis and early onset childhood asthma. Antibiotic use before one year of age had the highest risk of inflammatory bowel disease development. The risk, while still present, did decline through age 5. Studies show a correlation between early antibiotic use and type 2 diabetes, however it is unclear if the antibiotics were prescribed over time to treat symptoms of undiagnosed type 2 diabetes or if the antibiotic use was the catalyst. Studies are still suggesting that it is due to the use of antibiotics. Finally, and possibly the most concerning in my opinion, is that antibiotic use has been shown to increase the risk of certain types of cancers. The risk did increase with multiple rounds of antibiotics over time. Several cancers were listed. Among them: pancreatic, prostate, esophageal, gastric, lung and breast cancers. The point here is to not fear antibiotics. You should be mindful of the frequency and dosage of the medications. You should also just be aware and be educated. Awareness is key. Don’t walk blindly into anything. Ask questions. Your doctor should have your best interest in mind and should be happy to answer questions. If not, you may need a new primary care physician. Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach  Wegovy and Ozempic are both GLP-1 (glucagon like peptide). With GLP-1 drugs, you will lose muscle mass if you are not doing some sort of resistance training. “Much of the "weight loss" resulting from GLP-1 agonists is the loss of muscle, bone mass, and other lean tissue rather than body fat (Ida, et al.).” When taking GLP-1 drugs it’s important to focus on getting adequate protein to at least maintain muscle mass. (Usually .75g of protein per pound of lean body mass is adequate. If your goal weight is 150 pounds that means 113g of protein per day.) A significant loss of bone mass, for example, predisposes serious bone diseases such as osteopenia and osteoporosis. And a significant loss of muscle mass lowers metabolic rate (increasing the risk of weight regain), raises the risk of falls, and impairs function and quality of life. Research has found that when people stop taking Wegovy/Ozempic, they rapidly regain weight. (Diabetes, Obesity and Metabolism: Journal, June 2022) Experts say this is because the drug is not a cure and it does not prevent the metabolic adaptation that occurs during weight loss. A study published in April 2022 which sought to examine changes in body weight and cardiometabolic risk factors upon the termination of the drug, found that after a year people had regained two-thirds of the weight they had lost. The positive changes they had seen in cardiometabolic risk factors like blood pressure, blood lipids, HbA1c, and C-reactive protein had similarly reversed.According to the study authors, these findings reinforce the need to continue treatment in order to maintain the benefits of the medication. (Diabetes, Obesity and Metabolism: Journal, April 2022) The fact that people may need to stay on Wegovy indefinitely in order to maintain the weight loss has raised concerns about long-term use. (NPR, 2023) As a nutrition coach, I have been asked several times about these two drugs. I always suggest talking with your doctor about this and making sure that this is the right answer for you. My opinion though is to always work on lifestyle, diet and fitness interventions first. I would invest in a coach before I spent the money on this very expensive drug. If you have further questions, shoot me a DM, we’ll talk.  There are a few key nutrients that can make the sometimes challenging task of balancing your blood sugar easy and approachable! These three key nutrients are: fat, fiber, and protein. Other diabetes resources focus on limiting or even removing certain foods from your diet, but instead we’re going to focus on adding these three key nutrients to your plate each time you eat. . .
THE BLOOD SUGAR ROLLER COASTER
sugar and other forms of carbohydrates.
shown above.
FAT •Fat often gets a bad rep in the media and becomes feared by many, grabbing the non-fat or low-fat options at the grocery store or coffee shop. However, fat is a vital macronutrient essential in everyone's daily diet.
fat to absorb the goodness of these specific vitamins. So eating avocado or salad dressing on a salad will function both for flavor and aiding the absorption of those fat- soluble vitamins in vegetables. •Fat helps keep us full and satiated. This is simply because this macronutrient takes longer to exit the stomach, so when your meals or snacks contain fat, they help keep you satisfied longer and keep hunger away. •Fat can also slow down carbohydrate absorption, which means a more steady blood sugar response after meals and snacks.. FIBER •Fiber is great because it prevents us from getting hungry again soon after we've eaten and can help regulate blood sugar levels. •There are two types of fiber, soluble and insoluble. •Soluble fiber dissolves in water. Soluble fiber is helpful for our cholesterol and blood sugar regulation. •Insoluble fiber is not dissolvable in water and will aid in moving food through our digestive system. •A great way to increase fiber in your daily diet is to keep the skin on vegetables and fruit. So, for instance, if you're making a soup, scrub the carrots well to clean off any dirt but leave that beautiful orange skin on the vegetable to retain more fiber! PROTEIN •Protein is a macronutrient that plays a vital role in balancing our blood sugars. •Protein can be derived from animal-based sources such as meat, poultry, fish, eggs, and dairy. Protein can also be derived from plant-based sources such as whole grains, legumes, beans, nuts, and seeds. PUTTING IT INTO ACTION Toast
Dairy
Oatmeal
Rice or Pasta
- Coach Kayli |
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