Tuesday Tip: Understanding Ageing Changes 👵🏻

Scientists have known for some time that ageing isn’t linear. As we age, our bodies undergo various changes that can spike at certain milestones. A recent study has identified two distinct phases – around ages 44 and 60.

The study assessed ageing at the molecular level (RNA, proteins, metabolites) and microbes (gut and skin bacteria). It found significant changes in metabolism at two ages – around 44 and 60.

For instance, at around 44 the ability to metabolize substances like caffeine and alcohol shows a marked downward shift. By age 60, there is also a shift in immune function, kidney health, and skin and muscle decline. These changes are accompanied by an increased risk of age-related diseases, including cardiovascular issues and diabetes.

The mid-40s spike in changes was initially thought to be driven by perimenopausal shifts in women, but the data revealed similar changes in men around the same age. This suggests that menopause may contribute, but other factors likely influence these changes for both genders.

Does this mean we’re doomed to accept these declines? Well yes and no. You can’t reverse the process but you can do some things to help mitigate the impact. The study revealed the importance of physical activity and exercise to help mitigate some of these changes in muscle function and metabolism. Also with the decline in the ability to process caffeine and alcohol it might be wise to reduce consumption as we age. Managing stress is also beneficial and as always focusing on a balanced diet rich in nutrients is vital.

It’s also important to recognise these changes impact men and women and whilst many may also experience symptoms of peri menopause/menopause some of these changes are merely a result of the ageing process for everyone.

Understanding the ageing process empowers you to maintain your well-being as you navigate these significant life stages. Rather than worrying about these changes, embrace proactive health measures.

Happy Tuesday 🤗

Xx

Tuesday Tip: Weekend woes 😬

This is an extremely common pattern I see in my clients, and myself. Weekdays are often “ok” calorie wise or even good, and then weekends it goes a bit off track. A common pattern is as follows:

• Super restrictive eating during the week (1200 cals or below)
• Cutting out everything you ‘enjoy’ to meet those low calories
• Resulting in low energy, fatigue, hunger, cravings and resentment.
• Ineffective workouts as energy levels are low
  Then the weekend hits:
• Willpower is low and because you’ve been ‘good’ all week you indulge without restraint
• Brunches, take aways, meals out, drinks, food-centred social events etc tend to occur and you don’t bother calorie counting.
• You also snack on everything you’ve been craving all week.
• End result – massively over your calories over those 1-3 days
• This pushes your weekly calorie average up and halts progress
• You wake up on Monday feeling rubbish, like a failure and end up being more restrictive the following week.
• And it continues….

How do you resolve this?
For starters view your week as a whole and consider the average calories over the whole week. Avoid being too restrictive on weekdays but recognise you’ll want more calories in your budget to spend at the weekend. So save some calories on weekdays (100-150 per day). You’ll head into the weekend feeling less miserable and better able to exercise some control. Plan the weekends – reduce some of the indulgences but factor in some of the things you enjoy. Plan ahead for restaurant meals, drinks etc using those extra calories you’ve saved.

So it’s two pronged – eat a little more during the week, eat a little less at the weekends. Track your weekends rather than viewing them as a free pass. Consistency is key!

Happy Tuesday 🤗
Xx

Tuesday Tip: Trick or Treat Yourself 🎃

Hallowe’en is increasingly becoming more of a ‘thing’ in the UK so it’s worth a quick mention about how to handle the celebration if you do choose to. Here are some fun fitness tips to enjoy Halloween while staying on track.

# Enjoy Real Pumpkin

While pumpkin spice lattes are high in calories, fresh pumpkin is nutritious and low-calorie, with only 26 calories per 100 grams. It’s fibre-rich, keeping you full longer, and contains no saturated fats or cholesterol. Packed with vitamins and antioxidants, especially Vitamin C and A, pumpkin supports healthy skin and vision. The seeds are also brilliant too. They are also full of anti-inflammatory compounds and rich in healthy fats, protein and fibre and recent evidence suggests they can help with pelvic floor issues.

# Watch Horror Movies

It may sound strange, but horror movies can help you burn calories! MA recent study found that watching a 90 minute horror film can burn around 113 calories. The adrenaline rush boosts your heart rate and reduces appetite, contributing to calorie burn.

# Take Halloween Walks

Take a leisurely stroll or jog through your neighborhood to admire Halloween decorations. This not only allows you to enjoy the spooky sights but also helps you get some activity in. Plus, if you have children you can use it to scout out which houses are amenable to trick-or-treating.

Eat Before Trick-or-Treating

If you trick-or-treat then eat before you go so you’re less tempted to dip into the children’s stash. When you’re hungry, unhealthy choices are harder to resist.

# Buy sweets last minute and offer alternstievs

If you’re open to people visiting your home to trick-or-treat then consider buying the sweets closer to the day so they’re not sitting around tempting you to tuck in when you’re feeling snacky. Also consider offering other things to trick-or-treaters – fruit may not be popular but unwanted small toys and children’s books might be. You could have a choice of a sweet or a book/toy. So you get to clear out some unwanted items and it’s better for the children’s health).

It is only one day so in the grand scheme of things it doesn’t really matter but it’s always worth being mindful regardless.

Happy Hallowe’en 🎃

Xx

Tuesday Tip: Glucose ‘Spikes’ 📈

Do you need to worry about blood glucose spikes if you don’t have diabetes?

Tracking blood glucose and avoiding “spikes” has become a trendy topic, with claims that maintaining a tight blood sugar range can lead to benefits like improved mental and physical performance, weight management, and reduced cravings.

For those without diabetes or insulin resistance, blood glucose levels (BGL) rising after meals is a normal and healthy response. Similar increases occur during high-intensity exercise. Fluctuations throughout the day, especially after eating, are natural as our bodies digest and absorb carbohydrates for energy.

Many factors influence BGLs. You can eat the same food at different times or under varying circumstances and experience totally different blood glucose responses. A higher BGL after a meal doesn’t necessarily indicate a “bad” food choice. For example, eating butter may result in a lower spike than a banana, but that doesn’t make it a healthier option.

Flatter blood glucose levels do not always equate to better health. Those without diabetes can maintain healthy fluctuations naturally through their pancreas and insulin response.

You do not need to:

– Stress about blood glucose spikes, even after consuming high-sugar foods.

– Wear a continuous glucose monitor without a medical need; they are essential for some but can create unnecessary anxiety.

– Avoid sweet breakfasts; just aim for balanced sweet or savoury meals with proteins, fats, and fiber.

– Purchase in ‘anti-spike’ supplements that lack evidence.

– Eat your food in a particular order. Eating your balanced meal together is absolutely fine for your BGLs.

Simply focus on good health practices:

– Aim for balanced meals with carbs, proteins, fats, and fiber to slow digestion.

– Include complex carbs like whole grains, starchy vegetables, and legumes.

– Stay active in ways you enjoy.

– Stay well-hydrated.

– Manage stress and ensure adequate sleep.

So don’t stress about glucose spikes or spend money on expensive products to track it.

Happy Tuesday 🤗

Xx

Tuesday Tip: Is Sugar ‘Toxic’? 🍭

Sugar is often labeled as a “toxic” and something to be removed from our diet – especially by trendy social media fitness and health influencers but is there any truth to this?

Sugar refers to sweet-tasting, soluble carbohydrates, including simple sugars like glucose and fructose, and compound sugars like sucrose. These sugars naturally occur in foods such as fruit and dairy and are also added to many processed products. All carbohydrates break down into glucose, the body’s preferred energy source.

The key distinction between sugars and complex carbohydrates lies in their digestion. Simple sugars are absorbed quickly, while complex carbohydrates contain fibre, leading to slower digestion and absorption.

Sugar can become problematic when consumed excessively, leading to underconsumption of essential nutrients like protein, vitamins, and fibre, or causing prolonged spikes in blood glucose levels. Temporary increases in blood sugar after eating are normal, but consistently high levels can be harmful.

High-sugar foods (which are often also high in fat) can be energy-dense yet not very filling. In such cases, it may be wise to reduce these foods while focusing on more satisfying options. This doesn’t mean that sugar is inherently ‘bad’; it’s about finding balance and complementing your diet with nutritious foods.

Sugar can be beneficial, especially for fueling training and meeting high energy demands. It provides quick energy for the brain and muscles and is vital for recoveryand addressing low blood glucose levels, particularly in individuals with Type 1 Diabetes.

Additionally and importantly, sugar brings joy and enjoying sweet treats adds pleasure to life.

In moderation, sugar can and should be part of a balanced diet, providing both energy and enjoyment, and should not be avoided- it’s all about balance!

Happy Tuesday 🤗

Xx