How to Keep Crushing it After 40
In modern day society forty is widely considered as the starting point of old manhood. It’s rather arbitrary, but we can agree that the level of athleticism does essentially decline somewhere around that benchmark and in reality our bodies just don’t seem to function as it use to.
Many assume that once we turn forty, training etiquette should be significantly changed. We are consumed by the mindset that our bodies are at the stage where physical health shouldn’t be catered to or that we’ve reached our limit. The only factors that may need more attention are recovery and mobility which aligns with the longevity of the body but if you are an experienced lifter who has had a number of years under their belt, then training intensity can be kept the same but with more regards with the former points given; keeping recovery and mobility in check will ensure our bodies to move fluidly without experiencing pain
However if you are a experienced lifter who has a number of years under your belt, there is no need to pull back from training heavy and lowering frequency. Continue the same intensity as you were. The only factors that may need more attention are recovery and mobility, so keeping these in check and ensuring our bodies move fluidly without pain is always a pro.
As you age the level of desirable hormones will generally start decreasing and to add to this equation, hormones that we do not wish to increase will begin to elevate.
Among these declining hormones, testosterone our high regarded hormone for muscle building also suffers. This should ideally be maintained at normal to high levels; next to healthy nutrition and consistent exercise. These components are the best you can do as it will also have the affect of helping you look and feel younger. Low testosterone is also associated with many conditions:
Higher risk of cardiovascular disease
More frequent congestive heart failure
Increased body mass index
Type II diabetes
More belly fat
Another hormone that may need monitoring is estrogen which will usually be converted from testosterone as you get older. Once high levels of estrogen is present, the risk of degenerative disease highly increases. The incidence of strokes. The risk of developing Type II diabetes goes up. Waistline also takes on a toll as It will become more difficult to put on muscle. Some causes of high oestrogen levels:
Increased abdominal fat
Loss of muscle mass
Increased fatty tissue around nipples
Depression, emotional disturbances
Eating a copious amount of vegetables will help regulate estrogen but someone with extreme levels may need supplementation to combat it. Here are the vitamins, nutrients, or compounds that seem to be the most powerful in normalising estrogen levels:
Curcumin: Reduces the effects of aromatase.
Boron: decreases free estrogen levels.
Fish Oil: Specifically, DHA. Reduces the number of estrogen receptors.
Zinc Reduces activity of estrogen receptors.
Diet and Nutrition
For the diet and nutrition part of the spectrum, you should ideally aim to eat high to moderate intakes of protein every meal; 0.7 - 1 gram of protein per pound of body weight every day. On the contrary, don’t eat meals that only contain all carbohydrate or carbohydrate with fat. Situating proteins before and after a workout can prevent cannibalism of muscle tissue (muscle loss) as we break them down during training.
Another component to take into consideration is hitting your daily fiber intake; at least 20grams a day derived from sources like beans, vegetables, fruits, supplement (e.g. psyllium husk) as it helps with normalising bowel movements.
Generally the way we feel, think and function is directly based upon our gut or the bacteria inhabiting our gut. We need to both populate our gut with bacteria while simultaneously doing something to feed those bacteria. To achieve this Sauerkraut is a good ingredient to add into our diet repertoire. Adding a little everyday will almost help every aspect of your health like heart health, digestive health and healthier skin.
Supplementation for General Health
The use of supplements can be beneficial at this stage as our bodies will require more to sustain a healthier lifestyle. Taking certain minerals is a good beginning, if you sweat religiously due to training you may be deficient of Zinc and Selenium which aids the maintenance of high testosterone levels, along with the immune system. Even if you are not constantly active you will also likely to be magnesium deficient. Magnesium is responsible for many biochemical occurrences in the human body like the function of protein synthesis which is what we aim to elevate for muscle gain and recovery.
Vitamin D3 can can be taken directly through sunlight (15 - 30 minutes) but if you aren’t able to do so then opt for the supplement version which helps with bone health, heart diseases, reducing the risks of cancer and diabetes. Another staple in your supplement box should be the use of fish oils that combined DHA/EPA which is a weapon for fighting inflammation that continuously run through our body uncontrollably, so the best way to minimise it is to ingest these fish oil caps or directly from fatty fish (e.g. Salmon). Curcumin is another supplement that tackles the affects of inflammation, whilst tackling other are’s that help enhance cardiovascular health, reduction of body fat, reduces oestrogen levels, reducing body fat overall and alleviate pain. Green tea is also a drink that lives up to its hype. It protects almost every organ system in the body, along with burning decent amounts of fat and keeping that fat burning furnace working.
Over 40 and want to take hold of your health and physique? Come in for a free consult and learn more. Book in here