14 min

Your Carb Tolerance Changes with Age, Here's Why High Intensity Health with Mike Mutzel, MS

    • Nutrition

Aging is linked with changes in your metabolism and carbohydrate tolerance, here’s the must-know details.
Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/electrolyte-stix
Save with code podcast at checkout
Links to studies and videos mentioned: https://bit.ly/3C2aYhR
 
Shou, J., Chen, P.-J., & Xiao, W.-H. (2020). Mechanism of increased risk of insulin resistance in aging skeletal muscle. Diabetology & Metabolic Syndrome, 1–10.
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.
 
 

Aging is linked with changes in your metabolism and carbohydrate tolerance, here’s the must-know details.
Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/electrolyte-stix
Save with code podcast at checkout
Links to studies and videos mentioned: https://bit.ly/3C2aYhR
 
Shou, J., Chen, P.-J., & Xiao, W.-H. (2020). Mechanism of increased risk of insulin resistance in aging skeletal muscle. Diabetology & Metabolic Syndrome, 1–10.
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.
 
 

14 min