⭑ Do this to get 20-times the health benefits from Turmeric ✔ It's super simple
⭑ Stunning news our metabolism does not slow down as we imagined ✔ Research
⭑ Are BCAA supplements worth it, not likely ✔ Despite claims otherwise
⭑ Two stretch-type exercises that will ease your day ✔ 5 minutes

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

Hello,

I trust you are well and active.

Thank you to those who noticed that my item 4 last week, headed "Correct Riding Position In and Out of the Saddle" was actually about wall-sits. My old brain sometimes bungles the final edit!

But this reminds me that I did want to add an addendum to the Correct Riding Position item. This: when stationary cycling always protect your knee health by turning up the resistance before standing, and turning down the resistance before sitting.

Standing with low resistance and pedaling fast (as we often see at the gym) creates instability and unstable movements which are decidedly risky for your knee joints. On the other hand, standing with tension and cycling is underrated. It is a superior way to cycle generally as standing fires a co-contraction between your quads and hamstrings which stabilises and strengthens your knee joint (contrary to popular opinion). This does not happen when you are seated.

OK, what do we have today? Turmeric. Fantastic metabolic benefits, but a negligible amount absorbed if you don't use this hack. I always do this - see item #1.

No more excuses! Bad news, scientists have found that our metabolism does not slow down after 20 thus blowing our excuses for middle-age spread - see item #2 the four phases of human metabolism.

Watch this space, new research claims that adding branched-chain amino acids (BCAAs) supplements to our diet, without exercise, will help slow muscle atrophy. Other research doesn't agree, save your money - see item #3.

Do these two stretch-type exercises daily and relieve your lower back and neck —see item #4.
​
Your podcast of this newsletter is here (17 min).

//

01 The Golden Spice for Metabolic Health, Hacked

As unlikely as it seems I am heading off today's newsletter with a boost for turmeric.

Unlikely because it seems so straightforward to just shake some turmeric powder about and you are on your way to better metabolic health.

Not so fast. What if I told you that a negligible amount of the turmeric you are using is absorbed? But with my hack you can increase the absorption by 20 times.

Why bother? The active compound in turmeric is curcumin, which is proven to offer potent anti-inflammatory and antioxidant benefits which benefit our healthspan.

For instance, studies have shown that curcumin supplementation can significantly lower body mass index (BMI), waist circumference, and fasting blood glucose levels, while increasing adiponectin levels—a hormone that plays a role in regulating glucose levels and fatty acid breakdown.

Moreover, turmeric's benefits aren't limited to internal health; its anti-inflammatory properties also support your joint health, making physical activity more comfortable—a crucial aspect of managing metabolic syndrome.

⇒ Here's the hack, known throughout SE Asia but little known in the West: always add black pepper. Black pepper contains piperine which increases curcumin's bioavailability by up to 2,000%

What this means for you: Get started with these three easy steps - always add black pepper:
​
​Everyday addition: Include turmeric with your meals by adding it to soups, stews, or smoothies. Its flavour blends well with various dishes, making it an easy addition. Imagine starting your day with a warm cup of turmeric-infused tea or adding a dash of turmeric to your scrambled eggs.
​
I add it to various meals and drinks I have during the day. OK admittedly it is bit geeky to add turmeric and pepper to many things, such as Greek Yoghurt or vanilla ice cream, but after a while I start to look forward to the flavours.

Supplement if preferred: If cooking with turmeric isn't appealing, consider curcumin supplements. However, look for products that include black pepper extract (piperine) to boost absorption.

Consistency is key: Aim for daily intake to experience the full benefits. Consistency will enhance turmeric's positive effects on metabolic health markers.

⇒ By making turmeric a staple in your diet, you can take proactive steps toward improving your metabolic health and overall well-being.​​​​​​​​​​​​​​​​​

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02 Your Metabolism Doesn't Age And Slow You Down

This is big!

Forget what you thought you knew about metabolism slowing down as you age.

Imagine this: your metabolism isn’t on a steady decline from your 20s onwards. Instead, it remains remarkably stable for much of your adult life, only beginning to slow down around age 60. This revelation challenges the common excuse for middle-age weight gain and offers a new perspective on how we approach health and fitness as we age.

⇒ Groundbreaking science supports this paradigm shift.

A comprehensive study published in Science, analyzing data from over 6,400 individuals aged 8 days to 95 years, mapped out our metabolic life stages with unprecedented clarity. The research found that our total energy expenditure (TEE) and basal metabolic rate (BMR) follow a four-phase pattern:

1. Early Life Surge: Infants and young children have a metabolic rate 30% higher than expected based on their size.
2. Gradual Decline: From age 1 to 20, metabolism slowly decreases by about 3% annually.
3. Adult Stability: Contrary to popular belief, metabolism remains steady from our 20s to our 50s, even during pregnancy.
4. Late-Life Slowdown: Around age 60, metabolism begins to decline by about 0.7% per year.

What this means for you: Understanding these metabolic phases can help you tailor your health strategies more effectively:

• Early Adulthood to Middle Age: Don’t blame a slowing metabolism for weight gain. Focus on maintaining a balanced diet and regular physical activity, as your metabolism is likely more stable than you think.
• Post-60: Pay extra attention to your diet and exercise routine. With metabolism naturally slowing, it’s crucial to stay active and make mindful food choices to maintain a healthy weight.
• All Ages: Remember that individual factors like muscle mass, activity level, and overall health play significant roles in your metabolic rate. Regular strength training and staying active can help maintain muscle mass and support a healthy metabolism.

⇒ This new understanding of metabolism offers a fresh perspective on aging and health, empowering us to make more informed decisions about our lifestyles at every stage of life!

Related: ​​​​​​​Thanks To Magic 3 This Meditation I Learnt in Indonesia Calms Me Before Bed​​​​

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

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03 Research Gone Wrong - Cautionary Tale - BCAAs

I saw this headline during the week, which grabbed my attention: "Branched-Chain Amino Acids: The Key to Maintaining Muscle Mass as We Age".

Research in Frontiers in Nutrition has "demonstrated that branched-chain amino acids (BCAAs) play a key role in regulating protein synthesis, metabolism, and aging". The study suggests that "optimal metabolic adaptation and longevity effects can be achieved by regulating BCAA catabolism", and recommended to consider taking BCAA supplements e.g. protein powders.

However, as I have mentioned in several newsletters, there is limited evidence to support the claim that protein or BCAA supplementation alone, without strength exercise, is effective in improving muscle protein synthesis in older adults.

Here's what we know:

• BCAA supplementation *can* stimulate muscle protein synthesis (MPS) to some degree, but the effect is suboptimal compared to complete protein sources.
• Research suggests that a complete essential amino acid profile is necessary for optimal and prolonged stimulation of MPS.
• A study by Fuchs et al. showed that while BCAA ingestion increased MPS in older adults, the effect was short-lived compared to just drinking milk.

⇒ BCAA supplementation may have some benefits, but without exercise the MPS benefits for performance and body composition are found to be negligible.

What this means for you: If you're looking to improve muscle protein synthesis, especially if you're dealing with anabolic resistance, BCAA supplementation alone is unlikely to be the most effective strategy.

• Focus on a combination of resistance exercise and complete protein sources to optimise muscle protein synthesis and overcome anabolic resistance.
• Ensure your diet includes high-quality protein sources that provide all essential amino acids, rather than relying solely on BCAA supplements.

Drinking high-quality milk, perhaps organic, is cheaper and has more benefits than protein supplements if you are doing less than regular intensive exercise. I drink a large glass of milk in the morning and also about 30 minutes before I go to bed.

If you are regularly exercising moderately to intensely and considering protein supplements, aim for whey protein as it contains the BCAAs that will activate after exercise without you having to buy BCAAs separately.

⇒ While BCAA supplementation may have some benefits, the current research does not strongly support its use as a standalone intervention for improving muscle protein synthesis or overcoming anabolic resistance without accompanying exercise, particularly resistance training.

Related: Too Much Omega-6 Can Harm Us, Unless We Eat More Omega-3​​​​​​​​​​​

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04 The Pelvic Tilt + Shoulder Squeeze Combo

Our exercise of the week is ... pelvic tilts and shoulder blade squeezes.

A few pelvic tilts paired with shoulder blade squeezes could be the daily boost you need—not just to ease that nagging lower back ache but also to keep your posture on point to help you move through life with ease.

I haven't been doing them but I recognise that I should be, especially since I am at the desk for most of the day. I exercise about 7 am and then walk at about 8 pm but don’t do enough small moves in between.

Gently rocking your pelvis to wake up your core is dead simple yet usefully strengthens your lower back and keeps it limber. Then, standing tall and pinching your shoulder blades together resets your posture, pulling your shoulders back where they belong.

I'm sure we've all done these two exercises occasionally and have felt the relief and resetting. This feeling is not our imagination.

⇒ Science is on board with the real benefits.

Research from Physical Therapy Research shows pelvic tilts fire up your lower abs and mobilize your spine, easing back pain and boosting stability (Physical Therapy Research, 2016). Meanwhile, experts at Northwood Care note that shoulder blade squeezes strengthen your upper back muscles, like the rhomboids, to counteract slouching and reduce neck strain (Northwood Care, 2023).

What this means for you: This duo keeps your back happy and your stance strong, making daily life smoother and more comfortable:

• Try pelvic tilts: Lie on your back, knees bent, feet flat. Tilt your pelvis up to press your lower back into the floor, hold for a few seconds, then release—aim for 10–12 reps. Keep your movements controlled—don’t force the tilt too much, just enough to flatten your lower back.
• Add shoulder squeezes: Stand up, arms relaxed, then pinch your shoulder blades together for 5 seconds, release—do 10 reps. Keep your shoulders relaxed—don’t let them rise towards your ears. Focus on squeezing your shoulder blades together rather than just pulling your arms back.
• Make it routine: Hit this combo 4–5 mornings a week, and you’ll likely notice less stiffness and a taller, prouder you.

Tilt pelvis up?: Imagine your pelvis as a bowl of water.

• Posterior Tilt (tilt UP): Tip the bowl so the water spills toward your belly button. This presses your lower back into the floor.

Pro-Tips:

• Pelvic Tilts: Engage your core while doing these. Imagine pulling your belly button towards your spine to activate deep abdominal muscles and maximise lower back support.
• Shoulder Squeezes: Try this against a wall with your head, upper back, and tailbone touching. This ensures proper posture and prevents compensatory movements. Bonus: Doing it with resistance bands adds extra challenge!

⇒ I'm going to start doing these 3 or 4 times daily.​​​​​​​​​​​​

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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