Like in most areas of study, the focus often shifts and developments take place - it should be a sign of progress. This seems to happen every few years in the area of health, diet & nutrition - a sticky combination of scientists, medical professionals, government and big food organisations. The result is that it can feel overwhelming as the 'average Joe' to try and keep up with the latest advice. We've seen low cholesterol, low fat, low carb / ketogenic, low sugar, cardio-focused, spinning & Hiit. What are we to do??
You might have become aware of 'protein'-everything - and a shift of focus to strength training, particularly for women. I must admit, I have suspicious of the protein-heavy-everything for a while, I think mostly because it seems to be a marketing tactic from the food companies as we see protein EVERYTHING: drinks, cereal, snacks, bread...next time you're in a super market see how many 'high protein xxx' products you can find - top marks for the most obscure one you can find.
Buuuut, I also think that there's a differentiation to be made between food companies using 'high protein' as a gimmick on processed food packaging, and the genuine benefits of having a protein-centric diet.
Particularly as a vegetarian, this is only something I am coming around to very recently.
One thing that has really helped to change my mind is this conversation on the 'What's the juice' podcast between Organic Olivia (who I have followed for years) and Dr Gabrielle Lyon.
Dr Lyon's background is vast and varied, but her interest in nutrition and exercise stems form her work and research in obesity and also geriatrics. It was during these years of study, she explains, where she became passionate about the link between exercise and nutrition habits that people have during their early years (adolescence through to middle age) and the consequent effects it has in later life, particularly for conditions such as Alzheimer's.
She convincingly talks about why muscle is about SO much more than fitness or looking good in a bikini. And, why it’s not just for fitness enthusiasts alone — it’s important for us to start building RIGHT HERE AND NOW at ANY AGE to begin reversing chronic disease processes.
Here are some of the things she talks about in the podcast: – How muscle improves metabolic markers relevant to insulin resistance, type 2 diabetes and PCOS – because skeletal muscle is our primary site for disposing of the glucose aka carbohydrates we eat in our diets (and if we don’t have muscle, there’s nowhere for it to go!)
As someone who has the chronic condition P.C.O.S (polycystic ovations syndrome) this was particularly interesting to me. And as approximately 1 in 10 women also have this condition it might be worth a listen!
– How this ties into the picture of preventing or delaying Alzheimer’s, which is often called “type 3 diabetes of the brain”
– Why Alzheimer’s starts 20+ years before it actually presents and is a disease of mid-life, not old age (plus what to do now in your 20s, 30s and 40s)
– Why muscle is an endocrine organ that just as important as your thyroid, and produces biochemistry-altering compounds just like the thyroid produces hormones!
– How muscle is essentially alive, and is a nutrient-sensing organ – it quite literally senses the amino acids we consume via diet, and how this sensitivity decreases as we age
– What protein threshold per meal you need to build muscle
– The difference between plant and animal protein in terms of amino acid quality
– Why leucine is the most important amino acid and why we need more as we age
– How much protein you should be eating based on your body weight
– How hormone changes and menopauses affect this picture
– Why body composition matters and how excess adipose tissue affects the brain
– And EXACTLY what you can start doing TODAY to become healthier, sharper, and hormonally optimized as you age.
It's worth a listen, and has inspired me to do more research in the field of protein-centre red nutrition, muscle-building fitness information and women's health conditions.
The good news for us Kore Pilates folk is that every time you visit the studio you are working on building your muscle-mass and strength. We also have a decent 'dollop' of other physcial benefits such as balance, coordination, mobility and flexibility. But I have always had a simplifies strength-building focus in my Pilates style, part developed naturally over time and partly inspired by people I have trained with such as Nathan Ross Rees.
To emphasise this focus, this week in the studio (w/c 12th June) we will be lifting weights and doing a strength-training inspired workout.
Stay strong
Sarah x
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