⭑ Our aging body can't make the most of our dietary protein ✔ We need more
⭑ How long to hold that stretch ✔ It's longer than 5 seconds
⭑ Cold baths ✔ They work to quell inflammation - here's the formula
⭑ Fix your lower back pain with the Cat Cow stretch ✔

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

Hello,

I trust you're well and keeping active

After being asked how long to stretch, I searched for that along with the best exercise for people not currently stretching regularly, based on research.

The one stretch agreed upon is the Cat Cow - see Item #4.

An article in GQ discussing "How Long Should You Cold Plunge?" caught my attention because I studied this some years ago. The answer was clear then and proven by systemic research - see Item #3.

And how long should you hold a stretch after exercise for the best results? There is also a consensus view on this — see Item #2.

Something new for me was discovering another reason we need more protein as we age than the official government recommendation — see Item #1.

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01 The Hidden Challenge of Aging: Understanding Anabolic Resistance

In the New York Times, "How Your Protein Needs Change as You Age", I was struck by how poorly it covered older adults. It prompted me to research why older adults need more protein than the Recommended Daily Allowance (RDA). What I found surprised me.

The basics are this: the RDA is about 0.9 to 1.1 g per kg of body weight daily, i.e. if you weigh 70 kg, then 63 to 77 g daily (154 lb and 2.22 to 2.72 oz daily).

I aim for 2.2 g per kg of body weight - double the RDA; my decision is based on the fact that our ability to synthesise protein declines as we age due to hormonal and other changes.

What I "discovered" was something new to me. As we age, we don't just metabolise protein less efficiently; we become actively resistant to building and maintaining muscle, even when we eat protein!

This condition, called “anabolic resistance,” means our body needs significantly more protein than it did in our younger years to maintain muscle mass and strength.

⇒ Recent research from the Journal of Gerontology reveals that after age 50, we need approximately 40% more protein to achieve the same muscle-building response as younger adults.

What this means for you: Increasing your protein intake effectively has several facets because timing is also involved. Here are four steps:

1. Increase Your Protein “Doses”
   • Aim for 30-35g protein per meal (versus 20-25g for younger adults)
   • Instead of: A 2-egg breakfast (12g protein)
   • Try: 3 eggs + Greek yogurt (32g protein)
2. Time Your Protein Strategically
   • Consume protein within 30 minutes of exercise (your prime muscle-building window)
   • Eat "protein" food every 3 to 4 hours, e.g. nuts, yoghurt, eggs
   • Include 20g protein before bed to prevent overnight muscle breakdown
3. Choose Protein Champions - focus on foods rich in leucine (the muscle-building superstar):
   • Dairy: Greek yogurt, cottage cheese
   • Quality proteins: Eggs, lean meats, fish
   • Double up on plant sources if vegetarian
   • Consider leucine-enriched supplements when needed
4. Maximise Protein Efficiency
   • Combine protein intake with resistance exercise
   • Stay hydrated (aim for six 400ml glasses daily (~ 15 oz))
   • Get adequate sleep (7-8 hours) to optimise muscle recovery

Remember: This isn’t about eating more food - it’s about strategic protein timing and selection to overcome our body’s natural age-related resistance.

Quick Tip: Keep a weekly protein tracker for, say, 4 weeks - most people are surprised to find they’re getting less than half of what they need for optimal muscle maintenance after 50.

Related: ​​​​Eat prunes to keep your bones strong, and other surprising health benefits​​​​​​​​​​​​​​​​

//

02 The Best Length of Time To Hold A Stretch - Consensus

At the dog park, an acquaintance mentioned that, to his surprise, he had just learnt that he should be holding his post-exercise stretches for more than his usual 5 seconds.

I've been told to hold from 10 seconds to 1 minute. My research of 18 papers ranging from 2006 to 2013 landed on a consensus view despite quite a wide range of recommendations:

Despite variations, there is a strong consensus on an optimal hold time range (15-30 seconds).

⇒ Coupled with proper warm-up procedures, 3o seconds per stretch greatly enhanced flexibility in older adults.

What this means for you: When you haven’t exercised beforehand, the effectiveness of your stretch depends very much on warming up. Here are three reasons why:

1. Warm muscles are more pliable and responsive, allowing deeper and more effective stretching.
2. Increased blood flow delivers more oxygen and nutrients to muscles, facilitating better performance and recovery.
3. Warm-ups stimulate the production of synovial fluid, which lubricates your joints and reduces friction during movement.

Try doing these easy warm-ups:

• Walk around the room, march in place by lifting knees and swinging arms, or try gentle cycling on a stationary bike at low resistance.
• Rotate your arms in circles, swing each leg forward and backward, slowly turn your head from side to side, and roll the ankles in both directions.

⇒ You'll feel the difference in mobility and reduced stiffness when you start warming up before stretching.

Related: ​​​Keep Your Tendons Healthy And Your Balance Will Look After Itself​

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03 How Long Is Too Short for a Cold Water Plunge

After exercising, foam rolling is most commonly recommended. Research shows that a cold bath is more effective; the evidence of foam rolling reducing delayed onset muscle soreness is mixed.

A bath at 5C (40F) for 10 to 15 minutes will seriously reduce muscular inflammation from exercise - and quickly. This is why the Tour de France riders have a cold bath after riding for 6 or 7 hours - because they have to do it again the next day.

There IS evidence that a cold bath of this duration may inhibit muscle growth compared to cold baths, and this can blunt some aspects of muscle adaptation by reducing inflammation too aggressively.

⇒ If you are focused on muscle growth (not necessarily strength),) then foam rolling might be a better choice for relief after exercise.

What this means for you: If you are game and can stand the "pain" then try a 5C bath for as long as you can after a long run or other serious exercise. It will definitely calm down inflammation, such as in your sore ankles, hips, and knees.

I can rarely make it to 15 minutes, so I try for at least five and try to get to 10 minutes.

Related: ​The Anti-Inflammatory Benefits of Exercise - Easier Than You Think​​​​​

​//

04 The One Stretch Recommended Daily If You Do No Others

Our exercise of the week is the Cat-Cow Stretch.

An oldie but a goodie. When researching stretch times, I took note of recommendations for the one stretch that would make the biggest difference for people not currently stretching regularly.

The Cat-Cow Stretch emerged due to its wide-ranging benefits for spinal mobility, core strength, and back pain prevention.

You know the one - performed on hands and knees. In the "Cow" position, the back is arched, and the head is lifted, while in the "Cat" position, the spine is rounded, and the head is lowered.

It improves flexibility and mobility in our entire spine, from the neck to the lower back, engages our core muscles, and supports better balance and stability.

⇒ Regular practice can alleviate chronic back pain by improving spinal flexibility and reducing tension in your back muscles.

What this means for you: Here's the drill:

• Begin on your hands and knees in a tabletop position.
• Ensure your wrists are directly under your shoulders and your knees are under your hips.
• Keep your back flat and engage your core muscles to maintain stability.
• Cow Pose (Inhale): Arch Your Back: Slowly drop your belly towards the mat.
• Gently lift your head and tailbone upward, allowing your spine to arch naturally.
• Hold: Maintain this position for 5 to 10 seconds while taking deep, steady breaths.
• Cat Pose (Exhale): Round Your Back: Draw your belly up towards your spine, rounding your back towards the ceiling.
• Gently tuck your chin towards your chest and your tailbone under.
• Hold: Maintain this rounded position for 5 to 10 seconds, continuing deep breathing.
• Transition smoothly between Cow Pose and Cat Pose.

Repetitions: Perform 8 to 10 repetitions, moving with your breath—inhale as you move into Cow Pose and exhale into Cat Pose.

​THIS video is short and explains all.

Related: ​​​​​​​​​How To Walk Better (And Undo The Damage Of Treadmills)​​​​​​

Thanks for reading!

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

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