On Living to 105...

[wildbears]

Prospective Associations of Different Combinations of Aerobic and Muscle-Strengthening Activity With All-Cause, Cardiovascular, and Cancer Mortality:

https://jamanetwork.com/journals/jam...tm_term=080723

[955i]

Oh. This is good news for me. Running, swimming, biking, lifting minimums are all pretty easily met aleady.

[wildbears]

Haven't seen data on exercise and Alzheimer's but there are a number of innovative drugs and at least one vaccine in the works for it. Those plus the above should cover pretty much all of the major bases.

[wildbears]

Weight loss and Protein.

Many diets, including those with the diabetes-weight-loss drugs, lack sufficient protein intake to maintain muscle mass. With the drugs, this is due to a decreased appetite/interest-in-food. Hence Ozimek face and butt, with or without the drug.

Protein requirements increase as you age due to decreased ability to utilize dietary protein.

And for training, aerobic or anaerobic, working exclusively on one area while neglecting others will result in protein cannibalization. For example, cycling training will build leg muscle while causing muscle wasting of the upper body if there is insufficient protein intake. (High level cycle training requires 25-30 grams of protein per meal per a pro cycling team chef. Note that this is also an important part of post training ride recovery with protein intake needed post ride.)

As with any nutrition plan, sugars, starches, fats, and alcohol should be limited. For high level training, elimination of alcohol is the most important first step if you need to shed a few pounds.

And depending on the protein source, additional dietary fiber may be required.

[802Mike]

Protein powder in a drink for breakfast, protein bar for lunch and a small protein drink in the evening if the meal doesn't have enough.

[wildbears]

Alcohol consumption and diminishing returns.

Alcohol causes the brain to release dopamine causing a natural high. But only when consumption is not persistent. Chronic drinking deadens this effect. Heavy drinkers still get the intoxication but not the high,

So the less you drink, the more enjoyable it is.

[wildbears]

High Fructose Corn Syrup and Your Weight.

Consumption of this has now been theoretically linked to obesity. Although the circumstantial evidence is strong. This is a chemically modified corn syrup that starts out as glucose.

As opposed to glucose, fructose cannot be immediately used for energy in muscle and brain cells. It is first converted to fat which then has to be metabolized to ketones for cellular energy use. (Note that some competitive cycling teams use ketone solutions during races.)

Scientists claim to have found the root cause of obesity for most people. Fructose in corn syrup & added sugars use up fuel for cells, leading to hunger

High fructose corn syrup is extremely common in popular foods because a small amount is incredibly sweet, making it cost-effective for food manufacturers. This ingredient has been identified as a main driver of obesity.

Are you a sugar addict? Scientists say high fructose corn syrup is as addictive as cocaine - but you may not even know you're eating it.

The good news is there are no-sugar-added fruit-products and even peanut butter made with glucose (corn syrup solids) as the main sugar ingredient and the remainder consisting of sucrose.

[wildbears]

Lay articles at:
https://www.dailymail.co.uk/health/a...calories-carbs
AND
https://www.dailymail.co.uk/news/art...yrup-addictive
Journal article at:
https://onlinelibrary.wiley.com/doi/10.1002/oby.23920

[wildbears]

Another disease associated with metabolic syndrome....

Reference @: https://pubmed.ncbi.nlm.nih.gov/37548931/

[wildbears]

Beware, The "J-Shaped" Curve.

It has been hypothesized that the benefits of exercise decrease after a certain level. In other words, the exercise-amount to benefit curve stops going up and turns downward resulting in a J-shape.

A recent Finish study* measured biologic markers associated with aging and found a correlation between increased aging markers and excessive exercise. The study suggests the increase in longevity associated with exercise is due to the concomitant healthy lifestyles.

"In theory, people who exercise more may only live longer because they follow a healthy diet, get plenty of sleep, and are social as opposed to how much time they spend in the gym."

IMHO, the deleterious effects of excessive exercise are due to inadequate recovery between training episodes. Exercise results in temporary muscle breakdown followed by rebuilding and strengthening. Excessive exercise breaks down muscle but does not allow for adequate recovery.

However, the recovery time may be somewhat dependent on the level of conditioning, nutrition, and other factors to include alcohol and tobacco. A look at the training programs for professional cyclists shows a steady increase in performance with carefully monitored, high level training programs. It would be interesting to look at the biologic markers for aging in this setting, especially if there was exclusion of the excessive exercise that occurs with competition. Aging markers may be off the wall during the Tour de France.

1. https://www.dailymail.co.uk/health/a...ur-ageing.html

2. https://pubmed.ncbi.nlm.nih.gov/37333101/

*Not yet peer reviewed by a journal.

[955i]

I can read graphs readily. However, I can't picture what the hell a j-curve could look like or mean. I do believe, that there is lots of evidence that the interval between workouts needs to increase significantly after age 60 in order to allow adequate recovery. My problem is that I enjoy working out and have to force myself to take a dedicated recovery day. Sometimes I really should take two full days off.

[wildbears]

J-Curve graph added. Usually used in a fashion upside down from that pictured.

[802Mike]

Read this cover to cover, couldn't put it down,
https://www.barnesandnoble.com/w/sex...tep/1122190853

[justjoe]

Wow! Martin, that was pretty funny. Especially for an old guy!

[wildbears]

Does it have a centerfold???

[802Mike]

No Martin, someone had to read it to me.

[wildbears]

Morgan the Irish Rower

ConsistencyAlternating trainingWeight trainingHigh-protein diet

Along with his exercise routine, Morgan eats a high-protein diet, surpassing the recommendation for someone of his stature.

Researchers also reported that Morgan, who weighs about 165 pounds, enjoys a protein-packed diet.

He eats about 1 gram of protein per pound of his body weight each day, exceeding the usual dietary recommendation for someone of his stature.

Protein is a vital nutrient, especially for those trying to build muscle, and has been found to prevent aging adults from developing chronic diseases.

[wildbears]

Exercise

Association between change in cardiorespiratory fitness and prostate cancer incidence and mortality in 57 652 Swedish men...

https://medicalxpress.com/news/2024-...te-cancer.html

https://bjsm.bmj.com/content/early/2...ts-2023-107007

[802Mike]

Sex on a regular basis, at least five times a week, is good too, gotta clean those pipes out.
A fit person is more likely to have a good sex life. You can connect the dots.......

[955i]

Unfortunately, my cardiorespiratory fitness is already good - certainly in the top 10% of my age group (70-75). But, it's not possible to improve it 3% annually on into the future - it's probably on a slow decline, now. SO, I'm going to stick with the regimen that Mike advocates. They say that it's easier to do exercises you like, anyway!

[802Mike]

between 59 and 131 today so my phone and apple watch say.
"Break a sweat every day." ( he didn't mean while pushing a big one out either )

[wildbears]

Metabolic Syndrome and Cardiac Arrhythmias

Increased internal fat may also affect the heart. As the layer of fat covering the heart increases in size, "fingers" of fat invade the myocardium. In some cases this can extend all the way through to the endocardium.

Such infiltrations are known to produce arrhythmias due to disruption of the cardiac electrical conduction system.

And reduction of internal fat can eliminate the arrhythmia in some cases. This may take a while after the recommended BMI is attained.

++++++++++++++++++++++++++++++++++++++++

BMI works for many but not all as an estimate of body fat. Just a general guideline or starting point. There are other methods to determine body fat. If there is hypertension, diabetes or high cholesterol, these methods might be worth looking at.
If you don't have any of the components of metabolic syndrome, then having increased internal fat may not be an issue See the previous post on Henry Kissinger.
Note that some people suffer from normal weight metabolic syndrome and even need to be in the athletically trim weight range as opposed to just trim.

[justjoe]

I agree with you, Mike. BMI by itself is BS. A quick example, I joined the military at 17 yo, 6'3" and 220lbs. BMI said I was overweight so the Army in its infinite wisdom applied extra PT to curb my weight. I then went on to finish Basic Training, AIT, and Airborne School, all with additional physical training to help curb my weight. When I graduated jump school I weighed 245 lbs. BMI is not the answer.

[Capnrip]

+1 on the BMI bullshit. Doesn't take into account muscle mass. I'm overweight according to BMI. Y'all have seen me. I'm just finely tuned.

+ my Dad just died at 99, and he was in great health for his age, but 99 isn't necessarily pretty.

[wildbears]

I was in charge of weigh-ins when the military initiated this. I don't recall any of the Airborne Rangers falling outside of the guidelines but some officers did, including the XO. Obviously a Schwarzenegger would have not met the BMI requirements but would have crushed any fitness test.

[wildbears]

Constipation, Cancer, and Dementia, Oh My!



Slow intestinal transit time appears to be related to colon cancer and dementia. The recently observed trend in young adults of a marked increase in colon cancer is being blamed on consumption of processed food and the associated decreased dietary fiber. Also the MIND diet avoids foods that cause constipation but favors dietary fiber. The diet provides for quick intestinal transit.

YRMV

[802Mike]

Apple Cider Vinegar, Raw Organic w/ Mother... a shot every morning !

[cabnfvr]

Sage advice .........

[wildbears]

....................

[cabnfvr]

My cardiologist doesn't eat kale.

[wildbears]

Jim Gaffigan on kale...

https://youtu.be/8A_KcPBoruA?si=GqYRZmDm4I5nkt1d

[wildbears]

Seasonal Affective Disorder and Hibernation

Could SAD be a form of Human Hibernation.

The symptoms of decreased physical and mental activity seen as depression might be an evolutionary holdover to help human ancestors deal with the cold winter months.

And, if so, it might be more prevalent among those with more northern European and hence Neanderthal genes and less of an issue for those whose ancestors came from warmer climes.

Just spit balling.