⭑ Go beyond the protein supplement ✔ here's how to leverage the results
⭑ Some foods fire up your mitochondria ✔ study shows what to eat
⭑ Exercise improves brain health ✔ new study identifies how
⭑ The safest split squat ✔ to build up your strength and knee stability

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

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Complex.

The 60s came up at the coffee shop this week, an era when, despite the threat, as Dr Strangelove said, we learned to stop worrying and love the Bomb. Beirut truly was the Paris of the Middle East, and Lebanon a flourishing democracy and a safe Christian-majority pluralistic society. Simple.

Our friends would travel overland all the way from Thailand or India to the centre of the universe—London—and we'd think it was normal. The Boeing B747 Jumbo Jet hadn't arrived, and 6 weeks on a P&O ocean liner was preferred by those more inclined to party than venture overland. Simple.

And we could leave our surfboards tied on the roof rack of our car overnight while parked on the street. Simple.

Things are complex now. The young are far more worldly today, and they deal with complexity that we could not have imagined as teenagers. They're doing OK.

I'm glad to have been here for the journey so far, one beyond my wildest dreams of the future as a teenager in the 60s.

How about you?

Beans might be one of our best friends to keep us fit, healthy, active and alert —see item #2.

How to get more from your protein powder and waste less - see item #1 below.

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01 How Carbs Power Up Your Protein Supplement

When we think of exercise, building muscle, and nutrition, protein intake is most often discussed. This suits advertisers as it keeps the message simple.

However, think of this. If you are buying and consuming protein to support exercise, then you would need less of it, or alternatively, you would get more bang for your buck if you also consumed carbs before and after exercise.

⇒ Complimentary carb intake spares protein from being burned for energy, preserving it for its primary role in muscle repair and growth.

Furthermore, combining protein with carbohydrates post-exercise accelerates the resynthesis (the making of) glycogen needed to recharge your muscles, thus shortening your recovery times.

What this means for you: Make a point of adding carbs to your pre and post-workout food plan:

• Doing this pre-workout will stop the protein being burnt simply for energy.
• A mix of carbohydrates and protein post-exercise (typically in a 3:1 or 4:1 ratio) will optimise recovery and muscle protein synthesis.

Pro tip: Add creatine post-workout as well. Creatine and carbohydrates support energy production, complementing the muscle-building effects of protein—add 3 - 5 grams or as directed by the label.

This type of creatine supplementation for older adults has been found to build muscle (hypertrophy) and reduce fat mass i.e. increase lean body mass.

BIG Pro tip: A small amount of post-exercise collagen (5 g) combined with whey protein (25 g) will prevent a decrease in plasma glycine availability during recovery. This combination will prevent a decline in muscle connective protein synthesis, including in your tendons, which otherwise occurs with protein alone.

Related: Forget Beetroot Juice, Eat More Vegetables For Nitrate Potency And Longer Life​​

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02 The Anti-aging Effects of Beans - Eat More

Very recent research (April 2024) found that legumes, including beans, helped slow down the effects of again. In particular, they studied the dysfunction of mitochondria with age.

Mitochondria produce ATP (adenosine triphosphate), the primary energy store of cells. With age, the efficiency of mitochondrial ATP production declines. This degradation leads to:

• reduced energy levels with general fatigue and decreased physical endurance;
• muscle weakness and reduced muscle mass.

Other effects of impaired mitochondrial efficiency include:

• impaired mitochondrial membrane resulting in higher leakage of reactive oxygen species (ROS) - this is bad;
• chronic inflammation;
• insulin resistance and Type 2 diabetes;
• elevated levels of fat in the body;
• accelerated onset of neurogenerative diseases.

⇒ The scientists found that increased legume consumption delayed the decline of mitochondrial function.

What does this mean for you? Legumes, including beans, lentils, peas, and chickpeas, are nutrient-dense and rich in essential vitamins, minerals and macronutrients that support mitochondrial function.

The key benefits come from the B vitamins, iron and copper, and legumes' anti-oxidant and anti-inflammatory properties They also have good protein and gut health benefits from their high fibre content.

1. Aim to incorporate a variety of legumes into daily meals. Lentils, chickpeas, black beans, navy beans, and peas are options. They can be added to soups, salads, stews, and side dishes.
2. Soak and cook legumes thoroughly to maximize nutrient absorption and reduce potential digestive issues. This process also helps decrease the content of antinutrients like phytates (used by beans to kill insect predators).
3. Pair legumes with whole grains (e.g., rice, quinoa, barley) to create complete protein meals that provide all essential amino acids.
4. Substitute legumes for meat in recipes to reduce saturated fat intake and increase fiber and antioxidant intake.

⇒ These small dietary changes will boost your longevity and enhance your quality of life by maintaining energy levels and increasing your healthspan.

Related: ​How Bananas Benefit Your Bones - And Brain​​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Study Confirms Brain Health Benefits from Exercise

This study was published on 1 April 2024, but I don’t think it is a prank. It found that exercise improves brain health and cognitive function.

We say it often. This study found direct evidence that exercise promotes neuronal survival, supports neuron growth rate (via the release of brain-derived neurotrophic factor BDNF), enhances the integration of new neurons into existing neural networks (synaptic plasticity), and enhances signalling pathways.

⇒ Functionally, this all leads to better memory formation and encoding, thus reducing confusion from overlapping memories, better spatial navigation, and improvements in emotional regulation and our brain's ability to manage stress.

What this means for you: The study focused on the benefits of moderate physical activity, for example:

• Walking, cycling, jogging
• Swimming, dancing, hiking
• Yoga, Tai Chi
• Strength training with resistance bands, free weights or body weight

⇒ Do these 2 to 3 times a week for 30 to 60 minutes to benefit most. Your brain will thank you.

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04 Try The Safest At-home Split Squat

Our exercise of the week is... the knee-to-post split squat.

This is a fabulous exercise because of its compound benefits - too many to mention. It strengthens your quads, hamstrings and glutes, increases flexibility in your hip flexors and ankle joints, and mimics real-life movements, i.e. will improve your walking, climbing stairs and getting up from the lounge.

It's often promoted as "avoiding the knee over-toe problem", but this is a rather outdated problem. The issue is not knee-over-toe but whether you have sufficient knee stability, strength and flexibility to perform any knee-over-toe exercise properly.

⇒ The knee-to-post split squat helps to progressively build your knee stability, strength and flexibility (especially in your hips and ankles).

-What this means for you: Do this 2 or 3 times a week:

• Stand in front of a wall or post, you might want something soft for your knee, about 1/3 foot length back;
• Place your back foot a comfortable distance behind you, ensuring both feet are facing forward;
• Ensuring your front heel stays on the floor, bend your front knee so that it touches the wall;
• Now, your back leg should be bent naturally with your knee hovering above the ground, so slowly lower your hips by bending your knees.
• Keep your front knee in contact with the wall and maintain an upright torso;
• Press through your heel and extend through your front knee joint to return to the starting position.
• Try to avoid shifting your weight excessively to your back leg.

Do 2 to 3 sets of 6 to 20 squats at each session. You'll notice the difference after about 2 months.

Related: ​The Surprising Way Hip Flexors Pull You Down Into An Elderly Stoop And ​Shuffle, And How To Avoid It​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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