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Nutrition: Part 1 of 3KG3 Nutrition provides us with answers to some frequently asked questions.

1. Why does our metabolism slow as we age?

Metabolism actually starts slowing at age 20, bummer right? But since we are all getting older and can’t stop time, let’s take a look at what happens and how to fight that slow down!

• It’s in our cells. Nerd Alert! Parts of our cells become less efficient as we age having an effect on our metabolism. Thanks a lot mitochondria.
• The average adult loses about 5% of muscle for each decade after 30. Again, blame those cells. Cell growth is called “anabolism” and cell teardown is called “catabolism”. A small part of the natural aging process is that your body becomes more resistant to cell growth signals, resulting in muscle loss.
• Hormones, glands and more science!

a. Pituitary gland. This gland reaches maximum size about middle age but then gradually becomes smaller, resulting in lower metabolism.

b. Thyroid. With aging, the thyroid gland physically changes, resulting in slower function. Tests can still come back in normal ranges so it’s best to ask your doc for a full panel.

c. Parathyroid. Parathyroid hormone affects calcium and phosphate levels, which affect bone strength. Think osteoporosis.

d. Adrenal glands.

· We hear tons about cortisol, right? It gets tons of airplay on TV commercials but remains largely unchanged as we age….the release of cortisol declines but the serum values remain roughly the same.

· Aldosterone regulates fluid and electrolyte balance and declines naturally with age.

e. Testosterone decreases gradually as men age.

f. Estrogen decrease significantly as women age.

• 4) Those organs tho.

a. Pancreas. The average fasting glucose level rises every 10 years after age 50 as the cells become less sensitive to the effects of insulin.

So what do you do?

• Lift heavy!

o Increases bone density

o Reverses sarcopenia (the medical word for muscle loss with aging)

o Increases brain function (just an added bonus)

• CrossFit

o Intense aerobic exercise boosts lean body mass

o Increases mitochondrial function for skeletal muscle

o Increases energy and staves off the dreaded “sit on the couch of aging”

• Eat right.

o Eat lean meats, and vegetables. Nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat….

Yes, now as we become Masters, we have to work differently to get the same results. Sometimes it’s a bummer that we can’t eat or drink, binge watch TV or sit around for days on end. The small price to pay for the blessing of growing old, isn’t it?

What’s Happening?Thanksgiving Schedule

• Wednesday 11/21: No 6PM Zone or 630PM CrossFit
• Thursday 11/22: Gym is Closed
• Friday 11/23: Normal Hours
• Saturday 11/24: Normal Hours
• Sunday 11/25: 10AM Zone 90 Class

Friends and Family Week

• Monday 12/3 to Saturday 12/9
• Please have your F&F fill out the waiver ahead of time at ftwrightcrossfit.wodify.com
• There will also be a short Google Form that they will fill out each time they come, so we can track attendance!