A Friendly Nudge - We don't want to be marbled

Years ago, like over 45 years ago, I bought a new Honda Accord. And as much as I wanted to love this car, it definitely didn’t love me back. It had some mystery ailment in the fuel system and periodically it would just refuse to start if it was warm outside and it had been driven recently. I don’t remember all of the fixes that the dealership tried but they never got that car to where it felt reliable. Fortunately over the years Honda’s reliability got substantially better but that car convinced me that dependability was essential and when it comes to things you depend on, it’s non-negotiable.

Unfortunately our bodies don’t come with a warranty, dealer support, or even an owner’s manual. And you don’t have the option of a loaner if your back goes out or you have something more serious like a heart attack. So preventative maintenance takes on a whole new level of importance.

Today it feels almost unfathomable that for a period of time in my life, I ran what could be viewed as an ill-advised, unplanned experiment on just how idiot proof my body was. I found out that stuff doesn’t have to be fatal for it to still be a really bad idea. There’s not a scenario where 1-2 gallons of ice cream a week, combined with fast food and serious sleep deprivation ends well. Heart disease and cancer were pretty effective at convincing me that the experiment needed to be abandoned and I needed a course correction.

It’s taken me a long time to get where I am today. I’ve gone from being wildly insulin resistant to having robust insulin sensitivity. Fast food doesn’t interest me these days and a half gallon of ice cream may sit in our freezer for months.

In addition to my diet changing, the biggest difference between then and now is that I prioritize sleep and exercise. I don’t live in the gym, but I consistently get at least 4 hours of exercise a week and some weeks it’s closer to 6. And I get 7-8 hours of sleep almost every night. Even if there wasn’t a single health benefit to that approach (and there’s abundant evidence that there is) I just like how that approach makes me feel.

I don’t spend a lot of time thinking about the metabolic or longevity benefits of strength training. I’m just thankful that stronger legs seemed to coincide with my knees hurting less. But a year or so ago, I remember hearing someone on a podcast talking about the muscular changes that happen with less active older adults. They described it as fat infiltration, but once I understood the description I got this mental picture of a well-marbled steak. And when they described the consequences of this change I knew that having thighs that resembled an expensive piece of wagyu steak was something that we’d be advised to avoid.

Those consequences include things like increased inflammation, increased fall risk, and accelerated sarcopenia or muscle loss as well as osteoporosis. But it also impacts blood sugar regulation since muscle plays an oversized role in glucose utilization.

Aging doesn’t make wagyu legs inevitable, but aging combined with inactivity drastically increases the odds of becoming weaker and decidedly more marbled. This study in the Journal of Applied Physiology seems to show that even moderate activity, like walking, reduces the risk of fat infiltration. But the study that I referenced several weeks ago from the Journal of Cachexia, Sarcopenia and Muscle demonstrated that moderate activity when combined with high intensity strength training appears to keep marbling at bay, preserving muscle mass and helping older adults improve their rate of force production.

What I loved about these studies is that they give us a doable path to improving how we feel and how we move through the world. Even just a moderate exercise like walking, biking or swimming or water aerobics can start improving the quality of the muscle that we have and any type of strength training where we increase the difficulty of what we’re doing as we get stronger can help us build strength and increase muscle mass. Some extraordinary things happen on that front if we progress to the point where we’ve developed the skill and the foundational strength to start lifting heavier weights. What struck me most about the study looking at heavy lifting was that some of the earliest successes with heavy weight training were with frail nursing home patients as well as folks with osteoporosis, cardiovascular disease, cancer patients and stroke survivors.

This isn’t a suggestion that you run out and start lifting heavy, because as I’ve mentioned before, we have to gradually build our capacity over time. Additionally, if you have any medical conditions you’ll need to work with your medical team and preferably with a physical therapist familiar with your medical history and who is skilled and comfortable with supporting older adults with heavy lifting. But I’m encouraged that the narrative is starting to shift around what’s possible and beneficial for older adults.

So let’s find a doable way to work more movement into our routines and to start where we are when it comes to exercise. My hope is that as more of the medical community becomes increasingly familiar with this research that curiosity and encouragement can start edging out fear and certainty about what’s safe and appropriate for us classic adults.

Now for a doable and flexible approach to fueling yourself with a tasty meal.

Pork Tenderloin Stir Fry

This week’s food video is a version of one of my clean out the fridge meals. I used pork tenderloin as the protein because it’s super lean and inexpensive. And the rest of the ingredients were things I had in the fridge that needed to be used. In my case it was a head of broccoli, half an onion, some mini bell peppers, and some mushrooms that have seen better days. However, your fridge might yield different ingredient candidates.

The sauce is what dialed this one up a notch. Costco has been carrying Momofuku’s Chili Crunch and that supplied the heat. Meanwhile, peanut butter gives it a rich depth and tames the heat a little. Rice wine vinegar gives us some acidic balance, a bit of tamari or soy sauce contributes umami savoriness. Some salt and just a touch of mirin provides a hint of sweetness and a little more umami. This is definitely a play with your food exercise. Getting comfortable with throwing a sauce together with what’s available in the fridge is one of the fastest and easiest ways to elevate your cooking game.

Ingredients

1-2 lbs pork tenderloin, silverskin and excess fat removed and then cut into bite sized medallions

1 crown of broccoli, trimmed and separated

½ onion, sliced thin

2 cloves of garlic, minced

4 mini bell peppers or 1 regular sized bell pepper, sliced thin

1 pound mushrooms, trimmed and sliced thin

Sauce:

1-2 tbsp chili crunch

1-2 tbsp peanut butter

2 tbsp rice wine vinegar

1 tbsp tamari or soy sauce

1 tsp mirin optional

Enough water to thin to desired consistency

Prepare the sauce before you get started cooking so it’s ready to add when you’re returning everything to the skillet.

In a dry stainless steel, carbon steel, or cast iron skillet cook the mushrooms. They’ll begin to release moisture and you’re going to cook that off. When the water has cooked off, transfer the mushrooms to a bowl.

Add a small amount of avocado oil to the skillet along with the broccoli and a pinch of salt. After it’s begun to take on some color and the oil has absorbed into the broccoli, add a small amount of water to the skillet to help finish cooking the broccoli. It will begin to get bright green. Transfer the broccoli to the bowl.

Add a small amount of oil to the skillet and add the onions and the peppers and a pinch of salt. When the onions are becoming translucent, add the chopped garlic and cook for 30-45 seconds. We want to avoid burning the garlic. Transfer all of this to the bowl.

Add a small amount of oil to the skillet and add the pork tenderloin pieces that you have lightly salted to the skillet and cook to your desired level of doneness. Once the pork is cooked, add the rest of the ingredients back into the skillet and add the sauce and stir to combine.

Serve over rice or noodles.

Enjoy!

Now let’s lean into some exercise options for the week.

When I implore you to start where you are, what I mean is to avoid the temptation of getting ahead of yourself and trying to exercise at the level where you think you should be instead of where you are. We want exercise to be difficult enough to challenge us, but it shouldn’t be painful and it shouldn’t leave us feeling wiped out the next day.

If any exercise that you see here feels too advanced or you’re not sure if it’s right for you, skip it and if necessary, check with your doc or your PT before attempting.

I’ve added an open book stretch this week and I’ll be adding some additional rotational exercises over the coming weeks.

FOAM ROLLING (SMR)

Foam rolling can stimulate a neurological response that causes tight muscles to relax and it can improve blood flow delivering nutrients to the site and remove waste. If you have areas that feel tight, sometimes gentle pressure for 30-90 seconds from the foam roller may help.

If you have bone, connective tissue or circulatory issues, check with your doc first and avoid foam rolling the backs of your knees and armpits because of the nerve bundles there. Steer clear of places that wouldn’t be a fan of direct pressure like your neck, low back, knees and groin. In other words, use your good judgement.

Foam Rolling Backs of Legs

Take your time and look for tight spots and when you find one just let the foam roller work its magic. Hang out and breathe for 30-90 seconds and then look for your next assignment. When I get to my calves I put one leg on top of the other to increase the pressure. Remember to skip the area behind your knees.

Foam Rolling Quads

This one always surprises me because I’m regularly tighter than I expected. Roll gently over your quads and when you find a tight spot, hang out and breathe. 30-90 seconds seems to be the sweet spot. Avoid the knee cap because it’s not a fan of that kind of pressure and check with your doc if you have health or skeletal issues.

Foam Rolling Back Shoulders and Lats

Skip the neck and lower back. However, my back, shoulders and lats love a foam roller session. The usual caveat applies: check with your doc if you have health or skeletal issues and avoid your neck and lower back. My shoulders and lats appreciate some time with the roller and I’ll also spend some time on my thoracic spine, but this is one that you need to be careful with. Find the tight spots, hang out for 30-90 seconds and breathe and gradually move on in search of the next deserving area.

Warm Ups

Warm ups help prepare our bodies for exercise. They improve our performance and reduce the risk of injury.

Easy Skater Duration: 30 seconds to 1 minute; Recovery is 0-1 day

For this exercise, take a wide step and balance on one foot. This one combines a gentle warm up with a balance drill. If you need something to help with balance you could do this behind two chairs and use their backs for support if needed.

Upper Body Warm Ups Duration: 10 reps of each exercise

The upper body warm up consists of arm circles clockwise and counterclockwise. Your shoulders should be back and down and your chest proud. Take your time.

The cross body swings or slaps open up your chest, shoulders and back and it increases blood flow. Proud chest and alternate between right arm and left arm being on top.

Leg Swing Warm Ups Duration: 10 reps each exercise

You can use a chair or another surface to steady yourself and do 10 leg swings forward and backward with each leg and then a set lateral with each leg. Don’t force anything and pay attention to how it feels.

Supported Squat Warm Ups Duration: 10 reps

The key part of this warm up is to take your time, stay in a pain free range and use something to steady yourself if necessary.

Open Book Duration: Take your time and breathe. You can do it for 10-15 reps on each side or slow it down and do fewer reps but focus on the range of motion. I spend about 1-2 minutes per side.

This exercise is great for thoracic mobilization and opening up your chest and shoulders. Relax into this one and breathe. If you don’t have a foam roller you can use a folded up blanket or pillow. This has been a game changer for my upper back.

Slam Ball: Duration 5 “slams”, you can do 2-3 sets but give yourself 2-4 minutes rest between sets. Recovery is 3-4 days

This exercise helps us develop force and power production and we’re letting off a little steam.

The reason that we’re doing so few reps is because we want them to be explosive. I want you to throw the slam ball down like you mean it.

I like to use something that I refer to as a double brace for your core with this. Think of it as combining the “draw your belly button toward your spine” and “tighten your stomach like you’re about to be punched” cues.

Suitcase Carry Duration: Warm up with 2 sets of a lighter weight before moving to a working set with a heavier weight. A single set for 30 seconds is a great start and over time work up to 3 sets of 2 minute carries with a 1-2 minute rest between sets. Recovery for multiple sets is 1-2 days.

This one is perfect for exercise snacks and a great reason to begin acquiring some kettlebells or dumbbells. If you’re just getting started and using a gallon jug of water which weighs 8 pounds, use a partially filled jug for 2 warm up sets before moving to the full jug for your working sets. This just gives your body a chance to get ready for the task ahead. If you’re using heavier dumbbells or kettlebells the same principle applies. Do a couple of warm up sets prior to your working sets.

I don’t think there’s a single exercise that offers more functional benefit than suitcase carries. It supports upper body, deep core stabilizers, legs, cardiovascular, with an extra helping of grip strength.

Take your time, proud chest, double brace your core (suck in your gut and brace it like someone is going to punch you) and then take your weight on a walk.

Initially try 30 seconds left handed and 30 seconds right handed.

Bird Dogs Duration: 5-10 reps each side. You can work up to 3 sets. If doing multiple sets give yourself a recovery day

There’s a reason that you see this so often in these workouts. It’s like the Swiss Army Knife of an exercise. If your knees are sensitive but not too problematic, you might put a folded blanket under them to make this more comfortable.

Shoulders, back, legs, glutes, core and even a little balance as a bonus.

Long neck, chin tucked, brace your core, squeeze the pencil between your shoulder blades and reach with your arm and opposite leg to feel that length in your spine. That sounds like a lot, but it feels great.

Start with 5 on each side and build up.

Lateral Step Ups Duration: 30 seconds up to 2 Minutes. As you get more comfortable with this one you can do 2-3 sets with a minute rest in between each set. Recovery 1-2 days

Life is three dimensional so it makes sense to practice moving in more than one plane of motion. I’ve had several people let me know that traveling has gotten easier for them since they’ve been doing this and the step up to balance drills.

I’m using a 12” platform and as you get more comfortable you could graduate to the 18” platform. You want to make sure you’re using something that is stable and that you establish your balance on the platform before stepping down. It’s not a race, so take your time.

Sink Squats Duration: Work up to 10 but ease in. As long as you’re not doing multiple sets where you need to recover, even just 4 or 5 of these is a great way to start the day

This is a great place to start building stronger legs and it provides a great shoulder and back stretch. Hold on to the lip of the sink, feet about shoulder width apart, proud chest, flat back and hinge at the hips and move your butt back like you’re sitting down in a chair. You want to avoid letting your knees collapse inward so you want to think about driving your knees out.

Regarding depth of the squat, don’t go to a depth that’s painful. Thighs parallel to the ground is more than adequate. Squeeze your butt and drive your knees outward and push your feet through the floor to stand up.

Standing Hip Mobility Duration: 1 minute per side, single set but do as often as needed

A lack of mobility or range of motion in your ankles and hips can have a big impact on how your knees work and feel. It’s why I like this exercise. It helps you explore your range of motion in your hips and it can gradually help you expand your range of motion.

Avoid any movement that causes pinching, catching or pain. You want to expand your capacity and grinding through pain is not the way to accomplish that.

Engage/stabilize your core because you want to keep your core stationary and have the motion come exclusively from your hip.

Tandem Balance Duration: See if you can work up to 1 minute. This is one that you can do daily.

This one is surprisingly challenging. Just put one foot in front of the other one and keep your eyes on the horizon. You can do this one beside a wall or next to a chair if you need something to steady yourself against.

Standing Hamstring Curls Duration: Ease your way in, but work your way up to 10 per leg.

Strong glutes and hamstrings are your back’s best friends. This exercise is a great way to begin strengthening your hamstrings. Keep your chest proud and just bend your leg at the knee and raise your lower leg parallel to the ground. You can also do a version of this sitting in a chair. You can make this more difficult by adding ankle weights.

Row with Door Anchor/Resistance Bands Duration: Do a warm up set of 10 reps with a lighter band and then do 8-12 Reps with your regular band, as you get stronger work up to 2-3 working sets. Recovery 1-3 days if doing multiple sets

For this one we’re using the resistance band or Therabands with the door anchor to do rows. Proud chest and feel like you’re squeezing a pencil between your shoulder blades when you pull the bands back.

Setting Up Door Anchor Video

Ground to Standing - No Kneeling Duration: 1 minute. If this one isn’t too taxing you can do it more often than every other day.

If we’re not able to get up off the ground without help our independence is at risk.

It’s something that we should practice over and over again. And if this exercise isn’t doable, I’d encourage you to work with a physical therapist to see if they can help you build up to this.

It’s so important that we dig the well before we’re thirsty.

My physical therapist has his clinic in a gym and it’s one of the things that I really appreciate about his approach. So rehab may include a series of squats using blood flow restriction cuffs and a session of dry needling but it also might include A Skips and sled pushes.

Today there was a woman working out with one of the trainers– she’s 92 years old and she’s crushing it. Like weighted single leg squats crushing it. It made me think about the part of that study with the frail nursing home patients and their significant increases in strength.

It’s so easy to convince ourselves that we can’t do the things we want to do because of our age. Undoubtedly there are instances where that may be true, but I’m going to continue to encourage you to hold off on jumping to that conclusion. Instead be curious about how much you can expand what’s doable by being patient with yourself and seeing just how much stronger you can get over the coming weeks and months.

So do something meaningful and challenging this week, be kind to yourself and play with your food!

Until next week,

Jim

Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.