7/21/2019 The Exercise Mistake Which Makes You Age Faster http://slidepdf.com/reader/full/the-exercise-mistake-which-makes-you-age-faster 1/16 The Exercise Mistake Which Makes You Age Faster By Ori Hofmekler What I am going to share with you in this article most likely will fly in the face of nearly everything you have been taught about exercise and nutrition. It is a radically new concept that is first being introduced to you on Dr. Mercola's site. It's a slap in the face of everything you know or have been taught in this area. Nearly every expert will tell you that your fitness goal is to build muscle and lose fat. But I'm here to tell you that there is an even BETTER goal. If you follow conventional wisdom regarding fitness guidelines - train hard and eat many protein meals throughout the day - there's a good chance you'll gain muscle size and strength. There is only one problem: As you get older, most likely you'll lose all these hard gains. The reason: conventional fitness is not set to keep your muscle biologically young. Physical rejuvenation requires a different strategy than that of the common fitness/bodybuilding approach. And that strategy might seem an extreme contradiction to all current fitness concepts. So how do you rejuvenate your muscle? And can you really keep your body biologically young? Innovative Revolutionary Program to Keep Your Body Biologically Young Why not force your body to break down and recycle your old damaged muscle and brain tissues and actually keep them biologically young? Why not do that and lose fat at the same time? You see, unless you are a seriously competitive athlete or body builder, increasing your muscle mass (which you'll likely lose) will not provide you with any major long-term benefits. In fact, as you'll soon read, a big muscle can be a liability as it's prone to premature aging. This is a radically new, revolutionary concept that most experts are not even aware of. But I have scoured the science and uncovered the latest research and evidence to show you in great detail how to turn back the biological clock in your muscle and brain by simply targeting nutrition and exercise principles. How Can You Keep Your Body Biologically Young? Physical aging begins in your genes. Scientists identified multiple genes that regulate your physical strength and biological age. Most notable among them are those involved in the sustainability of your muscle. Apparently it's the decrease in these genes' expression that causes your muscle to deteriorate and age. So when does the aging process start?
Transcript
7/21/2019 The Exercise Mistake Which Makes You Age Faster
Chronological aging starts from the minute you're born. You can't possibly stop the clock from ticking.
It's certainly an inevitable process. But there's also biological aging and growing evidence indicates
that that kind of aging can be slowed and even reversed, particularly in the muscle tissue.
The reason: muscle aging isn't necessarily chronological.
A 60-year-old can have a muscular gene profile similar to a person 30 years old. And a 30-year-old
person can already be expressing genes of a 60-year-old. The purpose of this article is to present theprimary reasons leading to physical aging and reveal biological mechanisms and methods that block
these causes and help reverse age related physical decline.
But first let's address some questions that need clarification.
Can Muscle Aging Start at a Young Age?
Muscle aging may start at a young age - as early as the third decade of life. Many young adults
unknowingly suffer from symptoms of muscle aging due to physical inactivity, poor diet, or chronic
substance abuse, and these become more and more notable as time goes by. Typically as a muscle
ages, it loses its aerobic capacity and strength, and it also loses size. This is how the vast majority of
people today experience physical aging.
But is it possible to stop this process?
In many respects, yes. But you need to know what to do. You need to learn what mechanisms enable
your muscle to resist aging and you need to know how to trigger them.
And note that your daily activities are essential in this process. How you eat, how you exercise, andeven how you rest translate into gene activities that turn on mechanisms that dictate whether you age
or stay young.
Now you need to understand what muscle degradation means.
How Your Muscles Actually Prematurely Degrade
Muscle degradation is a major blow to your body. It's associated with more than just loss of muscle
size and strength... it can actually lead to a total metabolic decline.
Skeletal muscles' biological role goes far beyond locomotion. Your muscle is your largest energy
facility responsible for keeping your metabolic system intact. It essentially protects you against
metabolic and hormonal decline, obesity, diabetes, and cardiovascular disease. It also enhances
your cognitive function and keeps your body young.
Given this, muscle degradation can lead to a major health crisis on a scale far beyond what's
commonly believed. The loss of muscle means loss of energy, a tendency to gain excess weight,
vulnerability to disease, and accelerated aging. Muscle degradation seems to be a major contributing
factor behind the current epidemic of obesity, diabetes, and related diseases. It's becoming evidently
clear that the benefits you get from your muscular system are essential to your health. Keeping your
body in shape not only makes you feel younger and stronger, but also might just save your life.
So What Causes Your Muscles to Degrade?
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There are many causes of muscle degradation. These include muscle misuse, insulin resistance,
hormonal disorders, inflammatory disease, dietary abuse, nutritional deficiencies, and chemical
toxicity. Physical aging is typically associated with some of the above. But while each of these causes
play a role in physical degradation, there is growing evidence that they all relate to one underlying
cause: oxidative damage by free radicals.
Oxidative Damage by Free RadicalsFree radicals, known as reactive oxygen species (ROS), are toxic by-products of metabolism. They
also invade your body in the form of chemical toxins or rancid food substances. Free radicals lack
subatomic particles and are consequently highly reactive as they seek to bind and destroy your cells
and tissues.
To defend against these destructive particles, your body uses its endogenous antioxidants such as
glutathione and SOD along with dietary antioxidants. But when the cumulative concentrations of free
radicals overwhelm your body's defenses, oxidative damage to cells and tissues starts taking its toll,
destroying cellular proteins, lipids, and DNA.
It is the accumulated oxidative damage in your muscle that leads to three detrimental changes:
Loss of mitochondrial function
Loss of fast neuro motors
Loss of fast muscle fibers
Loss of Mitochondrial Function
The mitochondria is the energy chamber of your cell. It's a cellular organelle with its own enzymes
proteins and DNA responsible for the utilization of energy for all metabolic functions. Oxidative
damage in your mitochondria can be caused by a number of factors including chronic infection,
chronic inflammatory disease, chemical toxicity, rancid fat, and excessive sugar or fructose intake.
Other contributing factors to mitochondrial impairment are muscle disuse and chronic overtraining.
One of the most common causes of mitochondrial damage is aerobic overtraining.
When done chronically, it causes accumulated oxidative stress in the mitochondria with increasedrisk of oxidative damage. And when chronic aerobic overtraining comes along with inadequate
nutrition (such as with those dieters who obsessively run on a treadmill to burn excess calories they
get from a bad diet), the results could be even worse…
The combined effect of bad nutrition with bad training can be extremely destructive, and may lead
over time to irreversible damage in the mitochondria along with a total metabolic decline.
The consequences include:
Impaired ability to utilize carbohydrates and fat for energy
Insulin resistance
Lower threshold for physical exercise
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Your muscle is wired with a magnificent network of neurons called the neuromuscular system, which
controls all of your physical activities. But when exposed to chronic accumulated oxidative stress ittends to deteriorate. Consequently, your muscle is rendered dysfunctional like an engine without an
ignition.
Neuro-muscular deterioration seems to be the most notable symptom of physical aging. It involves
gradual disintegration of the junctions between the nerve and muscle, which leads primarily to the
loss of nerve motor units particularly the fast ones.
The loss of fast neuro-motors is highly devastating. It means loss of capacity for you to perform
intense physical activities.
A nerve motor unit (neuro-motor) is the most basic element of your neuro-muscular system - it's a
single neural fix responsible for activating one of many muscle fibers. The more intense your physical
exercise is, the more motor units you need to recruit. And the more motor units you lose, the weaker
and slower you become.
But it's the fast motor units that you need most. The fast motor units allow you to perform intense
physical tasks… and unfortunately these are the first casualties of physical aging.
Your fast motor units are wired to your fast muscle fibers. Apparently, the highly geared neuro-wiring
infrastructure of the fast neuro-motors is particularly prone to age-related damage, which explains
why aging typically involves loss of strength and speed. And as people lose their fast neuro-motors
they lose their fast muscle fibers along with the capacity to do intense daily functions (such as
climbing stairs, carrying heavy grocery bags, or fast crossing the street).
How You Lose Your Fast Muscle Fibers
The loss of your fast muscle fibers leads to debilitating weakening of the body. Fast muscle fibers are
on the top of the muscle fibers' hierarchy. They're critically needed in times of danger or survival
necessity, which requires swift and strong reactions. Without fast muscle fibers you simply can't
survive physical adversity.
The deterioration of fast muscle fibers is the reason why older people typically suffer from muscle
waste and metabolic decline.
Pound for pound your fast muscle fibers have the greatest capacity to gain mass and they generate
three times more energy than your slow muscle fibers. They're the key to keeping your physique
strong and metabolic rate intact. Yes, as you get older your fast muscle fibers become increasingly
essential to your vitality.
So what can you do to prevent these losses?
Can you stop the aging process before it takes its toll?
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Since oxidative stress has been found to be the main cause of aging, it gives that preventing
oxidative stress will stop the aging process. But apparently that's not the case in real life.
In reality your body is designed to actually thrive under oxidative stress. Yes, this seems a bit tricky…
But that's what's fascinating about biology - it's full of contradictions.
Apparently, there are two kinds of oxidative stress, chronic and acute, and they have opposite effects
on your aging
Chronic Oxidative Stress vs. Acute Oxidative Stress
The impact of oxidative stress on your body depends on whether it's chronic (continuous) or acute
(short), whether it applies in large or small amounts.
Chronic oxidative stress such as due to chronic infection, chronic overtraining, or chronic dietary
abuse has shown to overwhelm the muscles' defenses and increase the risk of damage to themitochondria, neuro-motors, and muscle fibers. This type of oxidative stress obviously contributes to
muscle degradation and aging. But this is not the case with acute oxidative stress.
Acute oxidative stress such as due to short intense exercise or periodic fasting actually benefits your
muscle. In fact, it's essential for keeping your muscle machinery tuned. Technically, acute oxidative
stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD
production in your mitochondria along with increased muscular capacity to utilize energy, generate
force, and resist fatigue.
Simply put, exercise and fasting yield acute oxidative stress, which keeps your muscles'
mitochondria, neuro-motors, and fibers intact.
Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is
something else about exercise and fasting. When combined, they trigger a mechanism that recycles
and rejuvenates your brain and muscle tissues.
The Mechanism That Rejuvenates Your Brain and Muscle Tissue
Growing evidence indicates that fasting and exercise trigger genes and growth factors, which recycle
and rejuvenate your brain and muscle tissues. These growth factors include brain derived neurotropic
factor (BDNF) and muscle regulatory factors (MRFs); they signal brain stem cells and muscle satellite
cells to convert into new neurons and new muscle cells respectively. Incredibly, BDNF also
expresses itself in the neuro-muscular system where it protects neuro-motors from degradation.
This means that exercise while fasting signals your body to keep your brain, neuro-motors, and
muscle fibers biologically young.
You Have to Make a Choice – Do You Want Big Muscles, or a Younger Brain andMuscles?
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There are actually two distinct approaches you can take that have different protocols and you will not
be able to achieve both goals. You will need to decide if you want large muscles or a younger brain
and healthier muscles.
Obviously, it is your choice, but it is my strong recommendation that unless you are a competitive
athlete or bodybuilder, you choose the latter. I believe ultimately we all need to choose the latter but
many will want to pursue athletic goals that prioritize muscle mass over young rejuvenated and
repaired muscles.
But what's behind this tissue recycling mechanism? What actually triggers this?
The main trigger of this recycling mechanism is tissue breakdown. Fasting, muscle injury and short
intense exercise are all catabolic events which force your body to break down its tissues' protein and
move it towards recycling.
When your body is forced to break its tissues, it always prefers to sacrifice first its damaged proteins
and old or sick cells. Technically all damaged proteins and old, sick and cancerous cells are tagged
by immune cells to be digested by the body's ubiquitine enzymes and the nitrogen byproducts arethen recycled back into new cells and tissues. Ubiquitine enzymes are your body's demolition force…
When called to act they search and destroy broken, damaged, or sick cells to keep your tissues'
integrity and protect against abnormal growth and tumor formation.
That's how this tissue rejuvenating mechanism works. But to trigger it you need to use a different
strategy from that of muscle buildup. Let's review the differences between these strategies.
How to Build Your Muscles Up
Most people believe that, to gain muscle, you need to feed it frequently throughout the day. It has
been speculated that the minimum protein intake required to promote muscle gain is about 1g/per
pound body weight. Bodybuilders often consume 2g/per pound body weight per day. This means that
a 150lb bodybuilder may consume 300g protein (equivalent to three pounds of meat or 50 eggs) per
day. That's a lot of protein to shove in…
The combination of intense strength training with frequent meals and a high protein and calorie intake
seems to grant muscle gain. Nonetheless, this regimen may come with a price - inferior muscle fiber
quality.
Yes, a big muscle isn't necessarily a better muscle.
A big muscle can be a liability - that's if it's made with inferior fibers. One of the most determinants of
your muscle quality is your muscles' biological age. When your muscle gives up to the aging process,
it gradually loses its fiber quality. And as time goes by it gets increasingly dysfunctional.
So here is the point:
Conventional fitness and bodybuilding are set to build your muscles but they fail to keep thembiologically young. The consequences: you gain muscles with inferior quality and a physique which is
highly susceptible to premature aging.
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To trigger muscle rejuvenation, you need to initiate muscle breakdown and turn on the mechanism
that signals satellite cells in your muscle to commit and convert into new muscle cells. This can be
done by combining intermittent fasting with short intense exercise. But to fully take advantage of this
strategy you need to know what your options are.
Intermittent Fasting/Options
Intermittent fasting (from morning to evening followed by a large evening meal [not including post
exercise recovery meal]) can be done in three ways: fasting, undereating or pulse feeding.
Fasting
If you choose to fast you can do water fating or vegetable juice fasting (have one up to a few
vegetable juices daily). Exercise while fasting, and have your recovery meal right after and your main
meal at night.
Undereating
If you choose to undereat rather than fast, minimize your food intake during the day to small servings
of light, low glycemic mostly raw foods such as fruits, vegetables, whey protein, or lightly poached
eggs every 4-6 hours. Do your workout while fasting (30 minutes after your latest snack) followed by
recovery meal and have your main meal at night. Undereating is less extreme than fasting; this is
your most viable strategy for rejuvenating your muscles and brain.
P u l s e f e e d i n g
Pulse feeding involves frequent use of small whey protein meals with no sugar added every 3-5hours throughout the day. Do your workout while fasting (30 minutes after your latest whey meal)
followed by recovery meal and have your main meal at night. This regimen is geared towards
athletes; we'll cover it in more detail soon.
As a general rule, have 1-2 recovery meals (whey protein) after your workout. Intermittent fasting by
itself has been recognized as a proven effective strategy to help negate physical and cognitive aging.
Adding exercise to this routine will "seal the deal" and shoot the anti-aging impact of this regimen to
another level.
Exercising While Fasting Can Produce Enormous Benefits IF Carefully Done
Fasting promotes muscle breakdown along with the removal of broken proteins and damaged cells
towards recycling. Nonetheless, to fully rejuvenate your muscle, you need to grant regeneration of
new muscle cells. And that's where the short intense exercise comes into play. It turns on the
mechanism that converts muscle satellite cells into new muscle fibers. And it targets your fast neuro-
motors and helps keep your fast muscle fibers intact.
But that's only the first step…
The second step is to stop the catabolic process in your muscle and promote recovery. For this you
need to feed your muscle with fast assimilating protein right after exercise.
Quality whey protein is your best bet.
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Right after exercise there is a two hours period called "window of opportunity" in which your muscle is
most recipient to assimilate protein and nutrients towards recovery and growth. To take advantage of
this opportunity you must feed your muscle right then with fast assimilating protein such as from
quality whey. Slow assimilating proteins won't do the job. Meat, poultry and fish are too slow
assimilating and therefore don't fit post exercise recovery.
If you miss this window and simply forget to eat or for whatever reasons chose not to you may
actually waste and even damage your muscle tissue.
WARNING: Do NOT Do This Program Unless You Read VERY CAREFULLY
The principles I am discussing will produce VERY dramatic results if you apply them properly. They
utilize very powerful physiologic principles, but if you use them incorrectly, let me very confidently tell
you that there is a high chance you WILL hurt yourself and cause more harm than good.
When you implement intermittent fasting you put your body into a strong catabolic state. Your body is
literally eating up and destroying damaged and injured brain and muscle cells. You rapidly acceleratethis process when you exercise in this state. It's this very powerful synergy that will allow you to
effectively rejuvenate your muscle and brain. This is the radical new approach that very few know
about and even few have implemented.
The MAJOR danger, though, is that you will need to rescue your muscle tissue out of this catabolic
state and supply it with the proper nutrients to stimulate repair and rejuvenation. If you fail to supply
these nutrients at the proper time you will hurt yourself.
Your post exercise recovery meal is critically important. It's needed to stop the catabolic process in
your muscle and shift the recycling process towards repair and growth. If you fail to feed your muscle
at the right time after exercise, you won't just miss this window of opportunity to restore and build
your muscle. You'll actually let the catabolic process go too far and potentially waste and damage
your muscle.
So you MUST EAT within 30 minutes after your workout. And you must feed your muscle with fast
assimilating proteins. If, for whatever reason, your fail to supply your body with the protein it needs,
you may actually accelerate the damage you are seeking to repair. Let me STRONGLY warn you that
you are playing with fire here. You need to be ultra-careful and use this program as described or you
will pay the consequences.
Other Benefits You'll Receive from This Strategy
The combined effect of intermittent fasting and short intense exercise yield additional benefits.
These include:
Boosting growth hormone: Both fasting and short intense exercise have been shown toboost growth hormone. Fasting increases expression of ghrelin, a hunger peptide whichbinds to growth hormone secretagogue receptors (GHSR) and increase growth hormonerelease by up to six fold. Short intense exercise increases muscle IGF-1 expression, whichthen mediates growth hormones' repair and growth actions in your muscle.
Boosting testosterone: Both intermittent fasting and short intense exercise have shown toboost testosterone. Short intense exercise has a proven positive effect on increasing
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testosterone levels and preventing its decline. That's unlike aerobics or prolonged moderateexercise which have shown to have negative or no effect on testosterone levels.
Intermittent fasting boosts testosterone by increasing the expression of satiety hormones
including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin (CKK)
and melanocortins, all of which are known to potentiate healthy testosterone actions,
increase libido, and prevent age-related testosterone decline. Having whey protein meal after
exercise can further enhance the satiety/testosterone boosting impact. Whey protein is a
potent satiety food known to increase CCK and GLP-1 activities.
Note that hunger hormones cause the opposite effect on your testosterone and libido.
Improving body composition: The increase in satiety hormone activity has been shown tosubstantially improve body composition. There is growing evidence to the metabolic boostingeffects of satiety peptides such as leptin, adiponectin, and GLP. These have shown toincrease the body's metabolic rate, reduce body fat, improve insulin sensitivity, and increasethe percentage of lean muscle mass.
Boosting cognitive function and preventing depression: Exercising while fastingmaximizes the expression of brain derived neuro-factor (BDNF) which has shown to induceneuro-protective, cognitive-boosting, and anti-depressant effects.
Exercise while on intermittent fasting is your most effective physical rejuvenating strategy. It won't
necessarily make you bigger but it will certainly keep you biologically younger. But as mentioned
previously, there is yet another version to this tissue rejuvenating strategy. Called pulse feeding, it's
designed to accommodate athletic purposes.
What Is Pulse Feeding and How Can It Help You?It you are a competitive athlete and want larger masses then this is your program. The pulse feeding
regimen involves frequent use of small whey protein meals throughout the day followed by a large
evening meal. This regimen is still classified intermittent fasting as long as you minimize your food
intake during the day to small whey protein meals about 20g net protein (this would be two scoops of
Miracle Whey ) with no sugar added every 3-5 hours.
What's special about this feeding strategy is that it keeps your body in a negative energy balance
similar to fasting.
This is how it technically works...
Whey protein, with its fastest assimilating rate, allows your body to quickly shift from a feeding to a
fasting state – within only 15-30 minutes of small meal ingestion. This means that you can have a few
small whey protein meals throughout the day and still keep your body in a fasting state for most of
this time.
Hence, this regimen yields a double advantage: you can achieve both muscle rejuvenation and
muscular development at the same time.
But note that pulse feeding is less catabolic than regular intermittent fasting. Given this, it probably
has a lower tissue recycling effect but a stronger restoring effect, which seems like a toss.
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The most notable difference between the muscle rejuvenation and muscle buildup strategies is in the
initiation phase. For muscle rejuvenation you need to initiate muscle breakdown via intermittent
fasting and exercise. Whereas, for muscle buildup, you need to inhibit muscle breakdown and aim at
gaining maximum muscle mass via frequent feeding throughout the day, including pre and post
exercise meals.
You should seriously ask yourself what your main fitness goal is… getting big or getting young?
Apparently, you can't have both…
The purpose of this article is to present you with the strategy to rejuvenate your physique. It's an
option most people haven't been aware of… and it isn't an easy one.
The idea of giving up on breakfast and lunch and then training while fasting would probably seem too
extreme to the average person. But in view of the fact that today's average person's health has been
shattered by excess body fat, metabolic disorders, and disease of premature aging, it's worth
questioning the viability of the so called "normal" or "average" diet and lifestyle.
In real life there is always a trade-off… you can't have something for nothing. Your body isprogrammed to thrive under hardship and deteriorate by indulgence.
Which of these are you ready to trade?
A b o u t t h e A u t h o r
Ori Hofmekler is the author of The Warrior Diet , The Anti-Estrogenic Diet , Maximum Muscle Minimum
Fat , and Unlock Your Muscle Gene.
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