HealthCoachAndy

Heavy physical work burns up a lot of energy, breaks down muscle and puts stress in our joints, cartilage and of course our nervous system. Therefore, heavy physical work requires a serious nutrition focus, so let’s look at the nutrients and foods which give us consistent energy, superior strength, and the best building blocks for fast and complete recovery.

This is how dietary fibre helps lower blood cholesterol. So easy to demonstrate in this simple diagram. Bile acids are made in the liver from cholesterol and their main function is to emulsify fats so we can digest them more easily. Now, viscous fibre from fruit or vegetables or psyllium for example thickens the contents of the digestive tract which in turn carries more bile all the way through our digestive system which of course we discard via the ‘brown star’, if you know what I mean. So, in essence, the fibre helps us ‘dispose’ of more cholesterol as a component of the bile we poop out. This encourages our liver to draw in more cholesterol from our blood in order to produce the extra bile we need for digestion, hence, lowering blood cholesterol levels. Now, without this fibre, with a smaller, less hydrated mass of digested food, we tend not to reduce blood cholesterol so much because we reabsorb more of this bile near the ileocecum valve along with its cholesterol component. How does this relate to different diet types? Well those who consume large amounts of viscous fibre through vegetables and grains might benefit from this cholesterol disposal but what about low carbers? Well, the relative lack of fibre is the only question mark I have remaining regarding my low carb diet. Now, even though there isn’t any evidence that a nutrient dense low carb diet is any less healthy because it contains less fibre than a well formulated vegetable heavy diet, I’m hedging my bet by eating leafy greens and some beans about 3 times a day and I include some psyllium husk in some foods I make. I’m happy with that and it seems to be working just fine. What do you think? Please comment below with your thoughts on this…

This is how dietary fibre helps lower blood cholesterol. So, viscous fibre from vegies, legumes and phsyllium for example, holds water and bulks up the food mix in our digestive tract. The bile, which is made in the liver using cholesterol, enters the mix just below the stomach and carries all the way out to the ‘brown star’, if you know what I mean. Anyongi Gasayo, used food! The liver then needs to draw more cholesterol from the blood stream to produce more bile and in turn, blood cholesterol is lowered.

Older adults should aim for 1.2g/kg/d protein (or higher) as supported by this study [1]. Spread this protein across about 5 meals a day, increase free leucine containing proteins to at least double the RDA as supported by this study [2], supplement with omega-3 to enhance muscle building after meals. Do resistance exercise before protein ingestion to improve aged-muscle nutrient sensitivity. Cited studies: [1] Paulussen, Kevin Johannes Maria, Colleen F. McKenna, Joseph William Beals, and Nicholas A. Burd. "Anabolic resistance of muscle protein turnover comes in various shapes and sizes." Frontiers in Nutrition 8 (2021): 115. [2] Szwiega, Sylwia, Paul B. Pencharz, Mahroukh Rafii, Mackenzie Lebarron, Jessica Chang, Ronald O. Ball, Dehan Kong, Libai Xu, Rajavel Elango, and Glenda Courtney-Martin. "Dietary leucine requirement of older men and women is higher than current recommendations." The American journal of clinical nutrition 113, no. 2 (2021): 410-419.

Anabolic resistance is the REDUCED capacity to stimulate a SUFFICIENT increase in muscle protein synthesis when we eat protein or exercise. This occurs with age, muscle disuse or extended illness. It’s connected to a reduction in protein digestion and absorption, and it slows recovery from resistance and endurance exercise. The strategy to reverse anabolic resistance or just maintain existing muscle mass is to BOTH increase dietary protein AND carry out resistance training.

Doesn’t matter which way you slice or dice the situation; older people ARE NOT EATING enough quality protein! We tend to think it ‘makes sense’ to lose a lot of muscle as we age. That’s WRONG! We tend to think it’s ‘natural’ to eat less protein as we age. That’s ALSO WRONG! We tend to think its ok to have toast or bread or a bagel as a meal. That’s WRONG TOO! All true quality health professionals and promoters including vegans, carnivores and everyone in between know that the standard, suggested 0.8g of dietary protein per kilo of body weight per day is outdated and inadequate for the mature age body! Let’s talk much more about protein later in the series…

On the one hand, health research clearly shows that strength and muscle mass are VERY strongly linked with healthy aging. Stronger adults with more muscle tissue fall less, break bones less and enjoy better health and self-determination. On the other hand, few mature and older aged people nowadays eat the appropriate foods or are sufficiently activity to create this health advantage. Fact is. We experience peak strength and muscle mass in our mid-30s to early 40s. From that age on, we lose from 1-8% muscle mass per decade and from our 50s and 60s we lose from 1 to 5% of our muscle mass PER YEAR! That should be really scary to anyone over 40! // SUBSCRIBE https://www.youtube.com/channel/UCX-ttWeKAXooGFfI0BIqtJw?sub_confirmation=1 // BLOG https://www.healthcoachandy.com/blog/ // FOLLOW Facebook | http://www.facebook.com/healthcoachandy - Be sure to enter your email for the monthly newsletter! Instagram | https://www.instagram.com/healthcoachandy/ Twitter | http://www.twitter.com/health_andy LinkedIn | https://www.linkedin.com/company/health-coach-andy

This 2019 low carb intervention study of 154 patients with type 2 diabetes or impaired glucose tolerance was overseen by a physician’s clinic in the UK. After an average of 2 years, they achieved an impressive mean reduction in diastolic Blood Pressure of 6.3 mmHg, an even more impressive mean body weight reduction of 9.5 Kg and a huge mean 32% reduction in blood triglycerides. They also achieved an 8% increase in blood HDL AND as a whole, the participants, under the guidance of the doctors, were able to reduce their total blood pressure medications from 163 to 128. Meaning that the impressive average blood pressure drop occurred with less medication being taken on average! Study Reference: Unwin, David J., Simon D. Tobin, Scott W. Murray, Christine Delon, and Adrian J. Brady. "Substantial and sustained improvements in blood pressure, weight and lipid profiles from a carbohydrate restricted diet: an observational study of insulin resistant patients in primary care." International Journal of Environmental Research and Public Health 16, no. 15 (2019): 2680.

The InCHIANTI study from 2021 included community dwelling older adults in the Chianti region of Italy and was published in The Journals of Gerontology. Among the study population of 1139 adults of mean age 75 years, red meat made up on average 20% of the participants animal protein source. The researchers observed that higher intakes of animal protein were associated with lower risk for all-cause and cardiovascular mortality after 20 years of follow-up. Study Reference: Meroño, Tomás, Raúl Zamora-Ros, Nicole Hidalgo-Liberona, Montserrat Rabassa, Stefania Bandinelli, Luigi Ferrucci, Massimiliano Fedecostante, Antonio Cherubini, and Cristina Andres-Lacueva. "Animal protein intake is inversely associated with mortality in older adults: the InCHIANTI study." The Journals of Gerontology: Series A (2021).

This 2010 systematic review and meta-analysis published in the journal ‘Circulation’, concluded that consumption of processed meats, but NOT red meats, is associated with higher incidence of coronary heart disease and diabetes mellitus. They also pointed out that even though dietary guidelines in many countries recommend consumption of red and processed meat should be moderated, this assertion is derived in large part from expected negative effects of saturated fat which are NOT well established, with considerably conflicting results in prior studies. Study Reference: Micha, Renata, Sarah K. Wallace, and Dariush Mozaffarian. "Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis." Circulation 121, no. 21 (2010): 2271-2283.

This study published in the journal ‘Clinical Nutrition’ and 2021, showed that only animal protein, not plant protein was linked with lower risks of functional impairment AND higher animal protein intake led to 34% and 48% greater preservation of grip strength in men and women respectively. Grip strength has long been closely correlated with healthy aging and self determination in advanced years. Study Reference: Yuan, Mengjie, R. Taylor Pickering, M. Loring Bradlee, Jabed Mustafa, Martha R. Singer, and Lynn L. Moore. "Animal protein intake reduces risk of functional impairment and strength loss in older adults." Clinical Nutrition 40, no. 3 (2021): 919-927. // SUBSCRIBE https://www.youtube.com/channel/UCX-ttWeKAXooGFfI0BIqtJw?sub_confirmation=1 // BLOG https://www.healthcoachandy.com/blog/ // FOLLOW Facebook | http://www.facebook.com/healthcoachandy - Be sure to enter your email for the monthly newsletter! Instagram | https://www.instagram.com/healthcoachandy/ Twitter | http://www.twitter.com/health_andy LinkedIn | https://www.linkedin.com/company/health-coach-andy

This paper published in the Journal of the American Geriatrics Society in 2014 looked at 2 time points 7 years apart and compared what level of animal protein the participants consumed and how their higher-level functional capacity changed over that time span. Higher level function in this context means ability to carry out the practical activities of daily living, intellectual activity, and social roles. They found that higher consumption of protein, particularly animal protein, was associated with lower risk of decline in higher-level functional capacity in older men. How about that! Study Reference: Imai, Eri, Megumi Tsubota‐Utsugi, Masahiro Kikuya, Michihiro Satoh, Ryuske Inoue, Miki Hosaka, Hirohito Metoki et al. "Animal protein intake is associated with higher‐level functional capacity in elderly adults: The Ohasama study." Journal of the American Geriatrics Society 62, no. 3 (2014): 426-434.

Now while we bicker over the relative superiority of animal versus plant proteins in the developed world, the capacity middle- and lower-income countries have to choose their nutrition sources depends on affordability and availability to populations often struggling to make ends meet. Pun not intended. This 2021 review article published in the Maternal & Child Nutrition journal makes the case that essential amino acids obtained from animal sourced foods are critical in ensuring optimal growth and development and avoiding the physical stunting that remains a serious problem globally in children aged under 5 years. They point also to micronutrients such as zinc, iron, iodine, magnesium, calcium, B-vitamins, vitamin A and vitamin D that supply building blocks as well as regulate the processes involved in growth and development. Study Reference: Parikh, Panam, Richard Semba, Mark Manary, Sumathi Swaminathan, Emorn Udomkesmalee, Rolf Bos, Bee Koon Poh et al. "Animal source foods, rich in essential amino acids, are important for linear growth and development of young children in low‐and middle‐income countries." Maternal & Child Nutrition (2021): e13264.

In this 2020 article published in the journal ‘Critical Reviews in Food Science and Nutrition’, the authors argue that reduction in meat consumption could produce serious physiological harm. They assert that diets high in meat have proved successful over the long history of our species while the benefits of alternative protein sources are far from being established. Study Reference: Leroy, Frédéric, and Nathan Cofnas. "Should dietary guidelines recommend low red meat intake?." Critical reviews in food science and nutrition 60, no. 16 (2020): 2763-2772.

This article published in the Proceedings of the Nutrition Society in 2016 explains how the high quality protein and other nutrients in red meat can provide a useful contribution to the intakes of key nutrients commonly found to be in short supply in the diets of young infants, adolescents, women of child-bearing age and older adults. They point out that the average UK consumption of red and processed meat for women falls below the figure advised by the Department of Health. Study Reference: Wyness, Laura. "The role of red meat in the diet: nutrition and health benefits." Proceedings of the Nutrition Society 75, no. 3 (2016): 227-232.

This 2010 systematic review and meta-analysis published in the journal ‘Circulation’, concluded that consumption of processed meats, but NOT red meats, is associated with higher incidence of coronary heart disease and diabetes mellitus. They also pointed out that even though dietary guidelines in many countries recommend that consumption of red and processed meat should be moderated, this assertion is derived in large part from expected negative effects of saturated fat which are NOT well established, with considerably conflicting results in prior studies. Study Reference: Micha, Renata, Sarah K. Wallace, and Dariush Mozaffarian. "Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis." Circulation 121, no. 21 (2010): 2271-2283.

This 2010 Meta-analysis of 21 prospective cohort studies published in the American Journal of Clinical Nutrition found no credible evidence of a link between saturated fat and cardiovascular disease. The authors remarked, “Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD.”

While it’s true whole wheat bread may contain a small amount of beneficial fibre and negligible nutrition, it’s main contribution to food intake is a big heap of glucose. In moderate to large amounts, whole wheat bread can raise your blood sugar contributing to blood vessel damage and weight gain. Not so good ay!

Micronutrients are the vitamins and minerals we need for countless bodily processes and most definitely require more of when we routinely engage in heavy physical work. Great foods to focus on as always are red meat, eggs, some nuts, all green vegetables, organ meats, oily fish and seaweed either in its natural form or in powder form.

The best fats to build healthy cell membranes, cushion and insulate our organs and supply us with a consistent energy source are of course saturated fats from quality red meat, eggs, some nuts, and omega 3 fats from oily fish. It’s crucially important to be aware that there is no link, whatsoever between any of these foods and any disease including heart disease. Period!

Heavy physical work taxes and breaks down muscle so we need plenty of quality protein containing the full array of amino acids to maintain and build muscle while we recover. The foods with the best balance of amino acids are quality red meat, eggs, oily fish, and organ meats. For those who do heavy, demanding work, there is no satisfactory substitute for these foods!. Full, in-depth video available on the Health Coach Andy YouTube channel.

The foods to avoid and eat more of to ensure abundant consistent energy in heavy physical work.

Here’s a limited list of scientific publications showing the valuable health contributions of unprocessed red meat and the research indicating a lack of connection between red meat, saturated fat and disease. Many of us are confused about whether red meat is healthy or not mostly because it still gets a heap of negative press and it seems we’re always told to eat less of it. Well, red meat is an important healthy food. So I’ll list some of the science showing why red meat is a very important food that is not significantly associated with ANY disease condition such as heart disease or cancer. Importantly, this list does not cover nor advocate chicken or any processed meats including ham, sausage, hot dogs, salami, bacon, beef jerky and deli meats. It is fair to say there exists some correlation between processed meats and some diseases but it’s outside the scope of this video and I simply don’t recommend them from a health perspective. I recommend unprocessed red meat. The research papers include commentary on the role of animal protein in early development, adolescence, pregnancy and mature age/old age/advanced years. The first group of studies variously indicate a lack of connection between saturated fat, animal protein and/or red meat and any kind of disease and the second group of studies show the undeniable health benefits of animal protein and red meat.

In this, episode 2 of the men over 50 series we’ll take a quick look at the 5 major changes in the male body (and mind) occurring as we gallop along through the decades. We’ll look at muscle loss, bone density loss, testosterone decline, hydration decline AND cognitive and mental health decline. I’ll give action points to address each of these changes. I’ll go into greater depth for each of the changes in later videos in the series so be sure to subscribe so you don’t miss any. I’m not including weight gain in this video as it’s not one of the systemic changes I want to address right here. I’ll cover weight gain and loss thoroughly in later videos.

Organ reserve refers to the ability of an organ to successfully return to its original physiological state following repeated episodes of stress or injury. Or put more simply, the functional capacity of our organs to support life. Now, the word ‘organ’, in this context, refers collectively to our heart, liver, kidneys, lungs and total skeletal muscle mass. But really, in terms of metabolically active tissue, it probably encompasses more than just those. When we’re young our organs have more than enough capacity for basic function. Their limits get tested, but not seriously taxed by illness, injury, and environmental toxicity. It’s believed that this excess metabolic capacity could serve as an innate defense system which might help intermediary metabolism cope with increased metabolic demand, chronic or acute stresses and recover from injury. As we age however, our organ reserve diminishes and gets more severely tested and taxed by these same factors and tends not to ‘bounce back’ as well as it did before. In recent years researchers have begun trying to give perspective to organ reserve in a physiological context, by expressing how many metabolic processes display excess capacity over and above what is required for normal daily function. Or in simpler terms, they’re trying to provide the ‘big picture’ of organ reserve by giving examples of how many ‘small scale’ processes already have their own reserve or extra capacity built in so to speak. The rate of organ functional decline has been quantified to occur at a linear rate measuring between 0.5% to 1.4% per year and all indications are it’s accelerating by our fifth decade. This reality is succinctly expressed in this quote from a recent study, “These observations indicate that aging is characterized by limited organ reserve. What’s more, it’s interesting that organ reserve and lean muscle mass appear to be linked throughout our life. Not only that, but an ongoing effort to maintain and even build muscle mass tends to improve or retain the function of vital organs as a whole. So, let’s poke our nose into the biochemistry at bit and look at several specific examples of excess capacity which are emerging as candidates for measures of organ reserve: Bioenergetics pathways we discuss: Glycolysis and HMS, Respiratory Pathway, Mitochondrial DNA (mtDNA) and Telomeres. References: Atamna, Hani, Alfred Tenore, Forshing Lui, and Joseph M. Dhahbi. "Organ reserve, excess metabolic capacity, and aging." Biogerontology 19, no. 2 (2018): 171-184. NIKHRA, VINOD. "The Concepts of Biorhythms, Redundancy and Reserve: Impact on Cardiovascular Ageing and Disease." Cardiology Today 23, no. 6 (2019). Bolaños, Juan P., Angeles Almeida, and Salvador Moncada. "Glycolysis: a bioenergetic or a survival pathway?." Trends in biochemical sciences 35, no. 3 (2010): 145-149. Ferguson-Miller, Shelagh, Carrie Hiser, and Jian Liu. "Gating and regulation of the cytochrome c oxidase proton pump." Biochimica et Biophysica Acta (BBA)-Bioenergetics 1817, no. 4 (2012): 489-494. Fumagalli, Marzia, Francesca Rossiello, Michela Clerici, Sara Barozzi, Davide Cittaro, Jessica M. Kaplunov, Gabriele Bucci et al. "Telomeric DNA damage is irreparable and causes persistent DNA-damage-response activation." Nature cell biology 14, no. 4 (2012): 355-365. Rossiello, Francesca, Utz Herbig, Maria Pia Longhese, Marzia Fumagalli, and Fabrizio d’Adda di Fagagna. "Irreparable telomeric DNA damage and persistent DDR signalling as a shared causative mechanism of cellular senescence and ageing." Current opinion in genetics & development 26 (2014): 89-95. What do you think of this video? Let me know: https://docs.google.com/forms/d/e/1FAIpQLSfc1_k8ghlC914Bi3S6fXDcNv0D8npKVnLYDUyqKoLA7q3QZg/viewform?usp=sf_link New Videos Every Second Tuesday! Time Stamps: 0:00 - Intro 0:37 – What is Organ Reserve? 3:26 – Glycolysis and the HMS 4:08 – Respiratory Pathway 4:40 - mtDNA 5:13 - Telomeres 5:58 – Neuronal Systems 6:32 – Some Context 8:03 – Nutrition and Organ Reserve 8:50 – Exercise and Organ Reserve 9:20 – Last Words // BLOG https://www.healthcoachandy.com/blog/ // FOLLOW Facebook | http://www.facebook.com/healthcoachandy - Be sure to enter your email for the monthly newsletter! Instagram | https://www.instagram.com/healthcoachandy/ Twitter | http://www.twitter.com/health_andy LinkedIn | https://www.linkedin.com/company/health-coach-andy #organreserve #longevity #aging