Your Carb Tolerance Changes with Age, Here's Why
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.