Listen to Episode 44 of GRUFFtalk: How to Age Better with Barbara Hannah Grufferman HERE.
March is National Nutrition Month, which is one of the best times to focus on what you eat to help fuel your life. To help you understand the best food to eat to age better, I re-shared this episode of GRUFFtalk, because it contains so much valuable information about what to eat . . . and when.
In this episode, I’m talking with Stephen Perrine and Heidi Skolnik, co-authors of The Whole Body Reset: Your Weight-Loss Plan for a Flat Belly, Optimum Health & a Body You’ll Love at Midlife and Beyond. They are sharing how to stop age-related weight gain with the power of protein timing.
The pandemic fueled stress related eating for many of us. It’s time to take back control of our health and today’s guests are going to help us do just that.
You don’t have to gain weight as you age.
That may be news to you since we’ve been told that weight gain may be inevitable. Our bodies do change as we age but it doesn’t mean you have to put on weight.
So much of the nutrition information that we hear is not geared to people in mid-life and beyond. Stephen realized that he wanted to validate the nutritional information and that’s when Heidi shared a study that busts the metabolism myth.
Metabolism doesn’t slow down as we age.
Here’s what is true; we lose muscle every year from age 30-40 onward at a rate of 1% per year. By our mid-50’s that really begins to add up. Our muscles also become resistant to growth. That’s why we need more protein more often to encourage muscle growth.
The good news: most of us are eating enough protein. What’s not happening is the timing of protein in our meals to optimize muscle retention and muscle growth.
For those in our 50’s and older, you need to have at least 25 grams of protein in the morning to make sure we aren’t losing muscle all day long. This also helps to control hunger and provides energy for a busy day.
We also discuss:
- Intermittent fasting
- Calorie restriction diets
- Reducing inflammation
- B12 needs
- Calcium requirements
- Probiotics for gut health
- Fiber quantities and types
- Whey protein powder
Diets that worked in our 20’s and 30’s aren’t working for people mid-life and older. We’ve been led to think that restricting calories is the only way to lose or maintain our weight.
The reset plan allows you to eat, enjoy food, and feel satiated. You can be vegan, vegetarian, or follow other eating plans if you ensure that you are getting adequate protein.
“The only super food is a lot of different foods.” Stephen Perrine
All plants have their own unique set of nutrients which is why variety matters and will serve you better than downing a special “super food”.
The role of exercise is also important.
Doing exercise is always a good thing, but what many of us miss is resistance training or other activities that help with muscle maintenance and muscle growth. I regularly do exercises that don’t require equipment so they can be done anywhere.
Make sure you hear Stephen’s breakdown of a “typical” day. He gives multiple examples so you can pick foods that you enjoy and that are easy for you to work into your meal plan.
Does the body reset work?
Hear how the AARP 12-week Whole Body Resent program worked. Many participants saw significant results including weight loss, reduced blood pressure, and more.
What you do now will predict your vitality ten years from now. Heidi shares how this helps her keep on track for her healthy future self. That’s something we can all do!
Your new path to health and well-being can start with your breakfast tomorrow morning.
Connect with the Authors:
Connect with Barbara:
Instagram @Barbara Hannah Grufferman
You don’t have to gain weight as you age. – Stephen Perrine
Metabolism doesn’t slow down as we age. – Heidi Skolnik