#199/ Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones?

How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain

Why muscle mass is so important

What being undermuscled does

The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise

Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals)

And role in appetite as well

Why protein can be even more important for us as we age, and even more so, women

How all of this impacts FASTER aging and slower metabolisms

Muscle strength and size reduces as you age & Increase dying risk

We lose type 2 muscle fibres mostly -

Strength train for this

Anabolic resistance – need to have more protein per serve as well

High quality protein

Importance of looking after your hormones as well because estrogen

Hot flashes – and menopause changes

Estrogen and CVD risk reduction

The best test boosters = healthy lifestyle factors

Eating well

Don’t continuously diet

Zinc, magnesium, vit D,

Gamify it – log weights, encourage progression

Start with where you are at

Its what you do outside of the gym as well

CREATINE!

Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned

Facts around the loss of muscle- it can start in your 30s in women & 40s in men!

The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss

What you can do to protect your muscles to retain their strength and function

Menopause - how protein and training for strength and type 2 muscle fibres is MORE important

The importance of food environment

Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook

How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck

@be_more_nutrition

@transformxruby