⭑ Exercising keeps you more alert ✔ Compared to those that don't exercise
⭑ Spreading your protein over the day boost your gut health ✔ New research
⭑ Exercise plus wheatgerm or mushrooms combats muscle loss ✔ Do both
⭑ Nordic pole walking is a big calorie burner ✔ Here's how to get started

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

Hello,

I trust you are well and active.

It's the Federal election weekend in Australia. To my surprise both dominant parties have been in a race to the middle alternatively stealing each other's pork barrelling and short-term thinking. There will be no DOGE down under, that's for sure.

New research found that those who exercise - I mean us older ones - were more mentally alert at the end of the day compared to those that did not - good news, see item #1. Both showed fatigue, but those exercising less fatigue.

If you are looking to lose weight and/or improve your gut health (always a good idea) it's been found that "pacing" your protein intake throughout the day helps both - see item #2 and get an valuable cut and paste to create your personalised plan.

Pacing your protein was also found to maintain muscle mass while dieting, and this is a huge positive. It's also been found that eating mushrooms, soybeans and wheatgerm AND exercising maintains our muscle mass more than just exercising - see item #3.

Then in item #4, check out Nordic Walking. It's something different to get outdoors and it burns 20 to 30% more calories than regular walking. There are two good videos explaining the techniques.
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01 Exercise Proves Powerful Against Mental Fatigue

Not necessary true department: we tend to accept that feeling mentally drained is just part of aging.

Not so says a 2025 study from the University of Birmingham, published in Sports Medicine, which found that retiree who exercise regularly crush it on cognitive and physical tests, even when mentally fatigued.

The researchers put 60 retirees through "a grueling" 30-minute mental challenge (think rapid-fire math problems). Those most active, hitting at least 150 minutes of moderate exercise like brisk walking weekly, had 20–25% less drop in brainpower (e.g., focus, memory) and grip strength compared to couch potatoes.

( The study showed sedentary adults lost 15–20% on cognitive tests and slowed reaction times by 10–15% after fatigue, while active ones dropped only 5–8% and 3–5%.)

This suggests exercise builds a shield against the foggy brain that hits after a long day, a game-changer for staying sharp after 50.

What's the evidence? It turns out that the evidence is real, very real.

Exercise rewires our brains.

⇒ Active participants kept their prefrontal cortex (our brain’s command centre for decisions) firing strong under fatigue, thanks to better blood flow and neuroplasticity, the brain’s ability to adapt.

What this means for you: Staying sharp and energetic is key to independence and a longer healthspan. Making daily exercise a habit offers a practical, science-backed way to combat cognitive decline.

• Get Moving: Aim for 150 minutes of moderate exercise (e.g., brisk walking at 3 to 4 mph / 5 to 7 kph) or 75 minutes of more intense (e.g., jogging at 6 mph/ 10 kph) weekly, split into 20–30 minute sessions.
• Mix It Up: Include 2–3 weekly strength sessions (e.g., 10 to 20 lb/ 4 to 10 kg dumbbell lifts or bodyweight squats) to boost brain and muscle resilience.
• Track Your Clarity: After a month, note if mentally taxing tasks (e.g., planning, puzzles) feel easier or if you’re less wiped out ⇒ use this to stay motivated.

⇒ You'll start to notice the benefits in about the fourth week.​​​​​​​​​​​​​​​​​

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02 Intermittent Fasting with Protein Pacing Boosts Gut Health

This article grabbed my attention for three reasons.

Firstly, I'm interested in the benefits of intermittent fasting; secondly, I'm very interested in gut health and the gut-brain axis; and, thirdly I wasn't sure what protein pacing meant, although when I read the article I realised that I did know about protein pacing - I just forgot !

Fasting effectively is not just about skipping meals. There’s a smarter way if you want the longevity benefits.

A 2024 Nature Communications trial with overweight adults (aged 50–65) found that intermittent fasting combined with protein pacing (eating protein evenly across meals) improves gut health and fat loss. Over 8 weeks, participants on this plan (4–6 protein-rich meals daily, 1–2 fasting days weekly at 350–550 kcal) lost 8–10% body fat and saw a 20–30% increase in beneficial gut bacteria like Lactobacillus.

Not only that, this following benefit amazed me because diabetes sneaks up on us at about 50 (as for me) and prevention is 100X better than being type 2 diabetic.

⇒ This healthier gut boost improved insulin sensitivity by 15%, cutting diabetes risk.

The study showed protein pacing (1.6 to 2 g protein per kg or 0.7 to 0.9 g per lb body weight, e.g., 120 g for a 75 kg / 165 lb person) stabilised blood sugar and reduced inflammation markers.

What This Means for You: This is yet another example, of many emerging examples, of the important role our gut microbiome - the trillions of bacteria in our digestive system - plays in helping us age well i.e. improving our lifespan.

Furthermore, other research confirms that protein pacing keeps muscle intact, unlike typical diets.

The study shows you can reshape your gut microbiome with strategic eating, not pills or fads. This is an empowering way to tackle weight, diabetes risk, and energy slumps, proving small changes can yield big longevity payoffs.

However, let's be real, you'll find that it takes planning to hit protein targets (e.g., 30g per meal). But this pacing approach debunks the myth that fasting weakens you or that gut health is out of your control. It's worth a go.

Because it is complicated perhaps near impossible to give you a failsafe set of hints for his large change in your daily routine, I have written instructions for ChatGPT. Copy and paste the instructions below and it will give you a fabulous result. And then keep asking it for whatever else you need to know to get the perfect plan.

You are an expert plain‑language guide for adults over fifty who want to spread their protein evenly through the day. Keep replies short, encouraging and free of jargon. Work in two clear steps.

Step one: ask the quick questions—gender, current weight in kilograms or pounds, usual time of first and last meals, preferred protein style (meat, vegetarian or vegan) and any foods they avoid or dislike—then pause for their answers.

Step two: after they reply, ask about their activity level (low, medium or high), diagnosed health issues, prescribed medications or supplements, their main goal such as fat loss, muscle maintenance or energy, and what usually makes changing eating habits difficult for them.

When you have all the answers, calculate a daily protein target using 1.2–1.8 grams per kilogram of body weight and show the simple arithmetic. Provide a starter plan for the first month with equal‑protein meals and snacks that match their preferred meal times and food choices. Follow with an ongoing plan for months two to four that adds variety and adjusts portions if their weight or goals change. Finish with practical tips to overcome common obstacles like time, cost, boredom, low appetite or digestion issues, remind them to seek medical advice where relevant, and invite follow‑up questions.

⇒ Paste this above into your free ChatGPT account to boost your chances of successfully sustaining a protein pacing eating habit.

Related: ​​Holy Mackerel! Researchers Confirm Walnuts Help Your Muscles Stay Stronger Helping Live Longer​​​​

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

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03 Spermidine and Exercise to Combat Muscle Loss

Me neither - never heard of Spermidine, until now.

A 2024 study in Frontiers in Aging reveals that spermidine - found in foods like wheat germ, paired with regular exercise - can significantly slow muscle loss in aging rats. The researchers gave rats a daily dose of spermidine and had them swim regularly for 8 weeks, and saw 25–30% less muscle fibre loss compared to untreated rats. This magic happens through autophagy—a cellular cleanup process that clears out damaged bits and boosts muscle repair, keeping your muscles stronger for longer.

This got me thinking, because autophagy plays a vital role in maintaining brain health and protecting against neurodegenerative conditions like Alzheimer's and Parkinson's disease.

In this case they only studied muscle mass.

⇒ Researchers found that without exercise, spermidine’s effects were minimal, so moving your body is key.

What this means for you: Spermidine is a safe compound in everyday foods e.g., 100g of wheat germ has 30–50mg), but the dose used in the research was much higher than you would get from everyday serves. 100g of wheatgerm is a heck of a serve! What's practical? Try this, there is no harm in adding these to your diet:

• Spermidine-Rich Foods: Add 1–2 tablespoons (15–30g) of wheat germ, soybeans, or mushrooms into meals daily (5–10mg/day of spermidine).
• Keep Exercising: Do regular exercise to pair with spermidine’s effects, remember, the rats swam every day.

⇒ It's a small change but combined with many other small changes these can all add up to a noticeable difference in your health.

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

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04 Nordic Walking for Heart and Brain Health

Our exercise of the week is ... Nordic Walking.

Several studies have found that Nordic walking i.e. walking with poles to engage your upper body, rivals intense cardio in slashing heart disease risk and boosting brain health (and with less joint stress).

Apparently the poles make you use 80% of your muscles, burning 20–30% more calories than regular walking (about 300 to 400 kcal/hour vs. 250 to 300).

I've never done it. I imagine if I were on holidays at a place where it was available I would give it a go. You might find it an interesting new way to get your heart rate up, and to meet new friends.

What this means for you: Nordic walking reduces fall risk by improving balance, and unlike high-impact exercises, it’s gentle on your joints, making it ideal if you have sore knees or arthritis or mobility issues.
​
I know little about the technique - these YouTube videos will get you started: 1. Introduction to Nordic Walking, and 2. Modified Nordic Walking Technique for Older Adults.

• Start Nordic Walking: Try 30-minute sessions 3–4 times weekly, using poles (1.2–1.4m/4–4.5ft tall, adjusted to elbow height).
• Build Gradually: Begin with 1–2 miles (1.6–3.2 km) at a brisk pace (3–4 mph/4.8–6.4 kph), aiming to feel slightly breathless but able to talk.

⇒ Remember that Nordic walking is easy once mastered but requires some concentration and to keep your form right when starting out. (Reminds me of starting Race Walking where I lost all my form when my concentration lapsed.)​​​​​​​​​​​​

Thanks for reading!

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

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