❤️ Age related muscle loss

Author

Janie Kokakis
September 06, 2023

A daily dose of wellness news, research, and trends delivered to your inbox.

Happy High Noon (EST). The most common goals are exercising more, eating healthier, and losing weight. Roughly 70 percent fail. Keeping wellness top-of-mind helps a ton - that's why we are here ✉️ (plus free workouts on Tuesdays & Thursdays).

Today’s Topics:

  • Fighting Back: age-related muscle loss

  • Muscle gain: and your blood sugar.

  • Tell Friends ➡️ Get Prizes: new referral sticker pack is here.

WOW Things:

There is a lot going on in the world of wellness (WOW) and it’s impossible to keep up. We searched the internet for interesting things and our favorites of the day.

Ready, set, go (insert Mario Kart start sound effect):

Fighting Back - Age-Related Muscle Loss

If you're over the age of 30 or close to menopause you need to understand the different muscle fibers. Here’s what you need to know:

Two main types of muscle fibers:

  1. Type 1: Slow twitch

    Recruited for long activities- jogging, walking, long bike rides.

  2. Type 2: Fast twitch

    Recruited for short and fast bursts of activities. -Sprinting, resistance training, weight lifting.

As you age, you lose your fast-twitch muscle fibers quicker than slow-twitch muscle fibers.

Remember you lose 3-8% of your muscle mass per decade after 30.

What can you do?

  • Add resistance training to your routine

  • Get close to muscle failure with each set.

  • Avoid overtraining muscle groups.

  • Focus on nutrition.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

ANIRINGT

Did You Know? Like Really Know…

Gaining muscle helps regulate your blood sugar.

and no, it doesn’t mean big and bulky.

More muscle mass means your muscles need more energy to function, including glucose.

Your muscles are like a vacuum. It sucks up the excess blood sugar and helps bring it down to normal levels (no, not an excuse to eat all the donuts).

More muscle mass improves insulin sensitivity too.

Insulin helps bring the glucose in your body's cells.

So when you have more muscle, it’s like having an industrial vacuum instead of a handheld one. Your muscles suck up and store more glucose which helps regulate your blood sugar.

Today’s Top Workout Song on Spotify

Cupid - Twin Ver.

FIFTY FIFTY · Song · 2023

Scramble Answer:

TRAINING

Did ya get it right? If not, there’s always tomorrow’s newsletter.

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