Aging & Fat Loss

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As you age, your strength and stamina naturally decline due to hormonal changes and the cumulative wear-and-tear on your body. However, this doesn’t mean you have to drastically alter your training regimen. Provided you are working within your personal strength and recovery limits, your approach to training can remain largely the same as when you were younger. While you may not be able to lift as much weight or exercise for as long, you can still challenge yourself and provide a healthy growth stimulus.

When it comes to diet, the fundamental principles remain consistent regardless of age. Eating a balanced diet rich in protein is crucial for maintaining muscle mass and overall health. Proper nutrition supports your training efforts and helps mitigate some of the natural declines associated with aging.

One of the most impactful interventions you can consider is hormone replacement therapy (HRT). This therapy can help counteract some of the hormonal declines that come with age, thereby improving your overall quality of life. If you opt for HRT, it’s essential to have regular lab tests to ensure your hormone levels remain within a healthy range. Monitoring your hormone levels helps tailor the therapy to your specific needs and minimize potential side effects.

For women, menopause marks a significant hormonal shift, but it’s important to note that it isn’t necessarily a natural part of aging in the evolutionary sense. Rather, menopause is believed to be an evolutionary adaptation to redirect resources toward the care of existing offspring rather than continuing reproduction. This adaptation may have developed to ensure that women could invest more time and energy into raising their children and supporting their grandchildren, thus increasing the survival and success of their genetic lineage.

The hormonal changes associated with menopause, particularly the decline in estrogen and progesterone, can lead to a variety of symptoms that impact a woman’s quality of life. HRT can be life-changing in alleviating these symptoms and improving overall well-being.

In men, the decline in testosterone levels with age doesn’t have a clear evolutionary basis. Two effective methods for managing this decline are the use of testosterone creams or injections. Testosterone creams allow for better control over the rise and fall of hormone concentrations, mimicking the body’s natural circadian rhythm. This approach can minimize the risk of side effects and provide a more stable hormonal environment. Alternatively, testosterone injections provide a more straightforward and controlled method of hormone delivery, ensuring consistent hormone levels.

In summary, while aging inevitably brings changes to your body, maintaining a consistent training regimen, a balanced diet, and considering hormone replacement therapy can help you stay strong and healthy. Regular monitoring and tailored interventions can optimize your physical performance and overall well-being, ensuring that you continue to lead an active and fulfilling life as you age.


The book Estrogen Matters is an excellent resource for learning about HRT for women.

Watch the accompanying video over here.

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