Aging & Fitness: Adapting Your Routine for Better Results

[nateporteractual]

58 yrs young here. Listening to this with max level interest as the Big 60 looms. Cheers mates!

[cliffetzelphoto]

As someone who has ascribed to low carb/Keto/Carnivore lifestyle for several years, one thing most don't consider when they are doing the "low Carb" lifestyle. There is a process called Gluconeogenesis "which is a metabolic pathway that results in the biosynthesis of glucose from certain non-carbohydrate carbon substrates." This basically means that your body can create glucose (carbs) from lean protein sources even from a zero carb diet. So, even with an ultra low carb diet (no more than 50gr carbs per day) you could actually be seeing increased Insulin resistance and the dreaded tire around the middle as a result - especially at our age (I'm 62). I've noticed a similar issue and I'm weening myself off of all carbs little by little with the goal of a diet that is 70% fat, 30% protein and zero carb intake. I have begun to make my own pemmican. I will miss my low glycemic berries and raw honey on my greek yogurt (my only source of dietary carbs) but I don't want to add to any potential health issues as I continue to age.

[DOC_HARPON]

Hydration is a big factor. Pat always says in the morning routine, "power slam a quart of water" Something I've been doing is checking urine color after coffee and finishing a gallon of water. I want to be fully hydrated as early as possible before my first workout of the day.

[thecorkgrahampodcast]

Aging sucks! Turning 60 in November. If I didn’t have my Alaska homestead to kick me out of bed to do farm chores, I’d be in bed whining about the pain effects of my combat injuries in the 1980s—If only we’d known how it’s all cumulative…😂 Great podcast topic, Mac!🙏

[randys]

Thanks for posting these conversations! Always a learning experience!

[FortitudeTraining]

This content is such a gift. Doing > Consuming 💪🏻

[jordantheokay]

I think that you finally sold me on changing things up. First, I have got to see my new little program through. It should be three months, but imma try your way next year.

[freidrichnietzsche]

Love this content and hearing Pat Mack and guest talk about fitness.

PM has probably forgotten more about fitness than most men will ever learn.

Stay supple, foam roll, recover, and make sure you’re stretching MORE than you’re actually working out. Read becoming a supple leopard and recovery / myofascial release methodologies, incorporate into your routines and you’ll quickly find those imbalances that need correction. Firstly, stretch and address what is “tight”, then strengthen what is weak and you’ll be amazed by how much better you feel. For me, it was tight psoas, under activated glutes, and tight lower back (caused by the prior 2) once fixed, it literally felt like I had unlocked my body with a key. 🔑

Excellent points about single sided exercises… it’s also a quick way to evaluate where those imbalances are within your 3 kinetic chains of motion. Remember, light weight and perfect form are your best friends.

FWIW, I’ve bought several of PM’s workout programs and they’re all excellent! They make most of these “YouTube” fitness guru’s look like amateurs which they are compared to CST programming 🏋️🍻

Don’t forget about balance and coordination programming.

Burn it down🤘🏻

[jeffboltz]

I tried intermittent fasting- dropped lbs this month and lowered blood sugar (avg 103 fasted to avg 97 fasted). I stop eating 7 pm, no more food until 9 am. I focus on protein 9am, noon, 3 pm snack, 6 pm dinner.

[douglashornell-scott]

Just turned 60! Don't feel or act it but I do listen to my body a lot more and I don't try and kid myself that I can do what I did at 30 - well sort of, but it takes me a LONG time to recover!! :) I try not to get stuck into a 'set' routine where if I miss or session or simply switch things up because I'm too tight or the day before was too intensive, that's ok. On the days I am either resting or doing a light workout, I tend to eat less and on the days when I put in a hard workout, then I eat more but I do try and eat more protein. My daughter has persuaded me to try pilates and for anyone out there that thinks otherwise, watch it! It will bust your ass and leave you crying in the corner like a baby. The one piece of advice I have for anyone brave enough to do this, pay the extra and start off with some ONE on ONE instruction. It's too technical and precise for group work, especially starting off. It's fantastic. This last Christmas, I succumbed and bought myself a Concept 2 Model D erg - have used these for decades but this now is my primary cardio with the odd run (not more than 8km) and of course, long walks. Stay well and healthy guys.

[hogwildbowhunter]

Aging is a great problem to have doing it gracefully, with staying fit is a challenge! 60+ here. Pat nails it, mix it up and I found with weight control you have to have your heart rate up for roughly 30 minutes 3 times a week. None of it is easy, but being in good shape at this age is worth every minute of it! That is Basic Old Dude stuff!

[stansdad]

Buy the Gitchusum bands. Same pair for five years. They don’t break and I have no joint pain anymore. 🤘🏻

[RogerMRichards]

Squad, here’s what works for me at 62. I’m 5’9” and 157-160. I switched to cycling a few years ago, and it just works. I go out for alternated easy or intense 10-15 miles x3 or x4 times weekly. Lots of calisthenics. Another huge assist to my health are proper supplements. I’ve been using the best ones available for about ten years now. Also manuka honey and turmeric. The supplements I take are shipped from New Zealand, from a company called xtendlife.

[michaelthompson]

This is awesome thank you for sharing some sound advice and at my age I need to change. I use kettlebells and a sandbag definitely a good workout

[WendyChunisingh]

.Excellent advice guy. Circuit training all the way . Squats for time, like for 1 minute. Right on the mark. Sounds like your body, s in starvation mode and holding onto fat . Carbs not the enemy.

[meganjacobrevels]

I would disagree on Pat’s prescription. High anerobic output relative to calories burned does indeed burn more however it takes a greater toll on your bodies energy production, ATP, etc. this means, you will need more time to recover and a higher potential to injury (depending on the excercise movement you do). I would suggest to do more aerobic based training such as zone two rowing, cycling, running, almost DAILY and work up to 2, 3-4 hours once per day. I’m telling you, I’m 30 and I’ve shed almost ten pounds already.

[HarryFenton]

Change your workout completely. Doing less of what you are used to won`t challenge your body. Take up cycling or swimming or something equally hard that doesn`t kill your joints. Work up to 4 hours on the bike or a mile swim, twice a week. And keep up with the weights, too.

[mikec]

I’m in the same age range and find my biggest struggle is with motivation aka laziness. It’s just not what it used to be. NBHS ‘80’

[BRADLEY]

I’m 65 Eating 6 times a day. No bread. Check pasta & rice. Sweet potato. Fish, fish, fish … lean steak. :). No take outs of fast food.

Respectfully to all

[shooterll]

Rust never sleeps. CST seriously slows it down and improves… everything! 👊😎👍