⭑ Normal BMI and still too much fat? ✔ This is because fat ain't fat
⭑ Those late-night snacks are adding up ✔ The silent progress of metabolic stress
⭑ Endurance exercise sparks up our brain cells ✔ New research
⭑ Get the most from your stationery cycle ✔ The best tips

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

Hello,

I trust you are well and active.

Scanning the research news this week turned up a string of interesting findings centred on metabolic syndrome - specifically, how to minimise the risks. These are the topics today.

This surprised me; research has found that endurance exercise significantly delays cerebral decline - see item #3.

I am consciously not a late-night eater. Scientists have found that it increases the risk of Type 2 diabetes - see item #2.

As we age and our activity slows, the fat in our muscles increases. New research has found that this can be dangerous for our health—see item #1 below.
​
Your podcast of this newsletter is here (15 min).

//

01 The Myth of the “Skinny Fat” Person

You’ve probably heard it a thousand times—“Lose belly fat for better heart health!”. And now you're probably thinking, "Oh, he's going to tell us about metabolic fat" (the visceral fat surrounding our organs). No.

Emerging research has identified intermuscular fat as a concern, especially for we over 50s, and I will explain why later.

Intermuscular fat infiltrates muscle fibres like marbling in a steak, reducing muscle quality, increasing inflammation, and—most concerning—raising the risk of heart disease by 7% for every 1% increase in muscle fat.

Many people believe that if they’re not overweight, they’re safe from heart disease.

But here’s the shocker—you can have a normal BMI and still have dangerous levels of intermuscular fat. Think of two men in their 50s who weigh the same:

- One lifts weights regularly and has lean, strong muscles.

- The other doesn’t exercise much and has more fat inside his muscles.

Even though they weigh the same, the second man has a much higher risk of heart disease, diabetes, and frailty—simply because his muscles are infiltrated with fat.

⇒ This is why resistance training and muscle quality matter just as much as weight loss for longevity and healthspan.

Scientists now recognise intermuscular fat as a metabolic red flag linked to:

• Higher risk of heart disease (even in people with a normal BMI)
• Insulin resistance (precursor to diabetes)
• Reduced muscle function (leading to frailty)
• Chronic inflammation (accelerating aging).

What this means for you: Think about this: as we age, we naturally lose muscle mass (sarcopenia), and if our remaining muscle is infused with fat because of inactivity, the risks of the metabolic diseases above significantly rise.

Here’s how you can take action to reduce intermuscular fat:

• Prioritise Resistance Training – Lifting weights twice a week can significantly reduce intermuscular fat. And bodyweight exercises (like squats, lunges, and push-ups) also count.
• Add Power and Strength Movements – Training explosively (think hill sprints, jumping exercises, or resistance band work) forces muscles to adapt, preventing fat infiltration.
• Fuel with Protein – Eating protein soon after exercise, up to 30 minutes, best helps muscle repair and prevents muscle loss. Lean meats, fish, eggs, plant-based proteins, and powders all work. Otherwise, spread out throughout the day also helps, however prior exercise increases the benefits.
• Avoid Chronic Sitting – Prolonged inactivity increases muscle fat infiltration. Stand, walk, or move around every hour to keep your muscles engaged. Set a timer on your watch or phone.

⇒ Don’t rest in comfort because of your "healthy BMI", ask your doctor about intermuscular fat and whether they think that you may be at risk because of your lifestyle.

Related: ​​​​​​This One Exercise Will Reshape Your Body And Your Brain, If You’re Game​​​​​​​​​​​​​​​​​​

//

02 Late Night Eating: A Hidden Accelerator for Aging

This research surprised me, and it also didn’t surprise me.

I'm surprised because the research so strongly reinforces previous evidence that consuming more than 45% of daily calories after 5 p.m. can lead to poorer glucose tolerance, higher insulin resistance, and increased risk of type 2 diabetes—particularly when we're over 50 (or in pregnant women).

I'm not surprised because much research on meal timing and time-restricted eating points to the benefits of narrowing the period within which one eats each day, meaning later breakfasts and earlier dinners.

However, I have never been able to reconcile how many European cultures have very late dinners (with coffee) and remain substantially healthier than, say, the average American or Australian, e.g. France or Spain.

Medically speaking (not sociologically), here is why it is best to avoid eating too late:

• Our body follows a circadian rhythm - our internal clock that regulates hormones, digestion, and glucose metabolism. Eating too late disrupts this rhythm, making it harder to process sugar efficiently.
• Insulin sensitivity drops at night, and this means eating a big dinner—or late-night snacks—leads to higher blood sugar spikes and more fat storage.

⇒ Studies show that people who eat the bulk of their calories later in the day have higher fasting blood sugar, more inflammation, and an increased risk of metabolic disorders.

What this means for you: If you’re focused on aging well and keeping your energy steady, it’s not just what you eat but when you eat that matters. I’d suggest:

1. Front-load your calories – Aim to eat a larger breakfast and lunch, keeping dinner lighter and earlier (before 7 p.m. is ideal).
2. Avoid late-night snacking – Especially high-carb, high-fat foods, which are harder to metabolise at night and lead to more retained fat.
3. Consider time-restricted eating (TRE) – Aligning your eating window with your circadian rhythm (e.g., eating within an 8-10 hour window earlier in the day) may help improve insulin sensitivity and metabolic health.

⇒ This simple shift in meal timing could be a game-changer for your longevity and healthspan.

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

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

//

03 Endurance Exercise Rewires Your Metabolism for Longevity

You already know exercise is good for you. But did you know that endurance training doesn’t just burn calories—it actually rewires your metabolism? I didn’t.

A recent study published in Nature Communications confirms that long-term endurance exercise transforms fat cells, enhances energy metabolism, and reduces chronic inflammation. These are key factors in preventing metabolic disorders and extending healthspan.

Normal aging is associated with reduced cerebral glucose metabolism, particularly in the frontal, temporal, parietal, and occipital lobes. In addition, research suggests that both aging and insulin resistance can alter cerebral blood flow and glucose metabolism rates. These changes diminish our cognitive ability and increase the risk of neurodegenerative diseases.

Next week, I will break down for you what this actually means.

But think of it this way: if your house was running on a normal 3-phase electricity supply, and the power company switched you to a 1-phase supply you'd notice that you could not run too many appliances at once without browning out your lights. This is the effect of "reduced glucose metabolism" on your brain and reasoning.

The key effects of endurance exercise are (1) improved insulin sensitivity, meaning that the tiny blood vessels don't clog up, and (2) enhanced mitochondrial function, meaning you can think faster and more clearly.

What this means for you: to keep your brain in top shape it turns out that endurance exercise is one of the most effective things you can do.

1. Start small and build up – Aim for 150 minutes per week of low-impact endurance exercise like walking, cycling, or swimming.
2. Focus on Zone 2 training – This means exercising at a moderate intensity, where you can still hold a conversation but feel challenged. This helps boost fat oxidation and mitochondrial efficiency.
3. Combine endurance with strength training – A mix of aerobic and resistance training helps preserve muscle mass and prevent metabolic slowdowns.

⇒ Endurance exercise isn’t just about burning calories—it’s also about keeping your brain sharp!

Related: ​​​​​​​​​​Exercising Reduces Arterial Stiffness - Reducing Cardiovascular Risks​​​​​​​​​​​

​//

04 Correct Riding Position In and Out of the Saddle

Our exercise of the week is ... how to get the most from your spin bike.

On the topic of aerobic endurance exercise, let's check out how to get the most bang for the buck and remain injury-free when using your stationery cycle at home or a spin bike at the gym.

It seems simple enough - just hop on and ride. You can do that. However, after watching the video below, you'll learn how to get more value for the time you put in and how to move and control your body in ways that make the time more interesting.

What this means for you: Check out this video, which gives you a whole lot of tips and useful advice in under 9 minutes, including:

• Getting into the Saddle
• Basic Positioning
• Optimal Handlebar Height
• Saddle Position
• Elbow and Wrist Alignment
• Dips and Presses
• Crunches
• Riding Out of the Saddle
• Foot and Body Alignment
• Upper Body Posture
• Neck Position
• Hand Placement
• Knee Tracking
• Adjust Resistance and Tempo
• Comfort and Safety

You'll enjoy your next ride more after you implement some of these tips. And if you forget, you can always watch the video while you are riding.

Related: ​​​​​​​The Countdown - How To Start Exercising When You Can't Get Started​​​​​​​​​​​​

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​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@ .com

'4 Most Valuable' is a weekly newsletter from Walter Adamson. If you like it, please forward to a like-minded soul. Someone forward this to you? You can subscribe from this page.

Each of these weekly emails has 4MV in the subject line to help you filter them and search for previous ones.