Keeping Belly Fat Off: Walking, Protein & Resistance Training

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

Fasting, Nutrition, Autophagy, Ketogenic, Keto, Health & Fitness, Ketodiet, Medicine

4.8 • 1.2K Ratings

🗓️ 18 July 2023

⏱️ 26 minutes

🔗️ Recording | iTunes | RSS

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Summary

Let's discuss ways to keep belly fat off as you get age and why protein paired with exercise is so critical when you diet to lose weight.

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Show Notes:

00:00 Intro
2:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass.
3:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss.
5:00 Diets should be paired with resistance and aerobic training.
6:00 Changes in muscle precedes fat gains.
7:30 Focus on muscle and protein intake.
9:55 Adipocyte number is set during adolescence.
10:10 Health at any size is a fallacy.
10:51 Fat cells become hypertrophied and become necrotic and die.
11:30 Excessive amounts of energy cause fat cells to become inflamed.
12:05 Overfilled fat cells spill lipids, and greatly affect your liver.
12:45 Dead fat cells cause metabolic immune debris.
14:00 Immune cells infiltrate your fat, creating inflammation.
14:45 Exercise helps prevent fat cell inflammation.
15:30 Belly fat is not benign.
15:50 Obesity causes changes in muscle tissue.
17:30 Walking builds capillary and mitochondrial density in muscles.
19:00 Leg training provides greater anabolic responses.
20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass.
21:30 Compound movements move 2 or more joints at the same time.
22:40 Combination of diet and exercise may be the most effective intervention.

Transcript

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0:00.0	In today's show, we're going to talk about why walking is so important for keeping fat
0:03.3	off as you age. We're also going to talk about how health at any size is a complete myth that's
0:08.0	not supported by science. We're also going to talk about how if you diet, you should also be
0:12.9	exercising at the same time to enhance the effectiveness. And last but certainly not least,
0:17.6	we're going to talk about how changes within the muscle proceed fat gain and may contribute to
0:23.2	a slowing of metabolic rate and all the metabolic complications linked with obesity. So
0:27.8	one of the many papers we're going to lean on today is titled aging obesity,
0:32.0	sarcopenia, and the effect of diet and exercise interventions by Georgia,
0:36.3	choleraeally, and also Dennis Valerial. And they have published many different
0:41.2	interventional studies randomized clinical trials. And this is a literature overview,
0:45.6	including some of the results of some of the studies, but also mechanistic understanding as to
0:50.5	what happens. What's the chicken or the egg as you get older? We know that skeletal muscle mass
0:55.0	and changes within the muscle mass happen. We also know that fat mass happens faster.
1:00.0	There's a greater rate of fat gain as you get older compared to when you are younger. And there's
1:05.6	changes within the fat cell, specifically known as fat cell hypertrophy. And we're going to talk
1:11.5	about why this is problematic. And hopefully after watching this and listening to this,
1:16.0	whatever you're doing right now, that you have a better appreciation as to why you should prevent
1:21.0	age-related fat gain. Because it turns out your fat cells have a certain threshold. And when
1:25.4	they exceed the threshold of stored energy, of lipids, then they start to spill over and cause
1:31.7	problems in other compartments in the body, including especially the liver, but also the skeletal
1:36.8	muscle, the pancreas, the heart, and other organ systems. And that creates the associated
1:42.4	increase in inflammation known as inflammation. As you get more older, you get more inflamed. And a
	...

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