Aging is linked with changes in carbohydrate tolerance and insulin resistance, here’s the details.
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Links to studies and videos mentioned:
Episode Time Stamps:
0:00 Your ability to process and tolerate carbohydrates declines with age.
0:40 Aging is linked with a decline in skeletal muscle insulin sensitivity.
1:45 Insulin resistance prevalence for those ages 40 to 59 is 40% to 60% and ages 20 to 39 is 20%. Over the age of 75, prevalence is over 75%.
2:35 Autophagy declines with age. There is a reduction in quantity and quality of mitochondria within the muscle, reduced insulin sensitivity and an increase in background inflammation.
03:20 Exercise increases mitophagy, the recycling of mitochondria.
4:45 Loss of fast twitch muscle fibers, associated with ageing, is associated with declines in insulin sensitivity and an increase in inflammation.
5:25 Over age 40, there is an 8% loss of muscle per decade. By age 70, your muscles are 30% smaller than age 20.
5:55 Loss of type 2 fibers causes a loss of strength.
6:20 Strength loss is 25 to 40% per decade after the age of 40. Muscle size lost is about 10% per decade over 40.
6:55 Exercise to improve metabolic health.
7:50 Do explosive, high intensity movements and compound multi muscle movements.
9:40 Periodically, focus on strength, speed, and concentric movement to prevent the preferential loss of type 2 fibers.
13:25 Exercise reduces blood pressure and increases autophagy and mitophagy.