Rage rage rage against the dying of the light.

Ooh Rah, Devil Dog. Great attitude, you simply have to keep at it! A former Marine myself, I also had a bit of a cancer scare in '21 with my colon. Throught the grace of God, it was caught early and successfully removed. Keep up the hard work- I tell my training clients that getting old is not for the faint of heart! Semper Fi!

@@alwaysanotheradventure One of my favorites.....

Greatest comment on the nets. Bravo. Can't say it any better

Brilliant!

Yeah but no bread, no fruit... I tried and couldn't do that. Mixed fuel is the way to go for me.

Wow, thank you!

Video 3 should be there - please check the playlist tinyurl.com/OlderAthleteVideos Strength videos coming mid-week. Aerobic conditioning next weekend.

This is outstanding information. I'm 60 and have been doing this since 2012 (grains/corn/soy/dairy free), but will carb load before a big run or ride, and certainly during, after a certain point, in order to avoid bonking. I try to eat in a very non-inflammatory way, and from the source, rather than anything processed. The Dr. Gundry "yes and no food list" is an excellent guide. Surprisingly, Almonds are high up on the no list, because their skin is so inflammatory, so I never eat them. Same for peanuts/peanut products, and other legumes.

@@austinado16 inflammation is the next big thing for nutrition/health science to properly get to grips with. I haven't read Gundry recently but I do remember him having some very useful things to say. I'm glad you've found what works for you.

Sports science has shown you need carbs for higher levels of performance. So, while you can become fat adapted as your main fuel source, higher intensity efforts will always need carbs as the fuel source.

@@chrismadge7292 True, to a point. First, define high intensity. I doubt there is going to be a world record marathon runner not eating carbs; but sub 3 hours? Almost certainly, yes. Nobody is going to successfully race (never mind win) the TdF without carbs (though many of those riders train on low carb) but could someone ride the Etape d'Tour or all the alpine cols without them? Most certainly yes. Do 100m sprinters need carbs for 10 seconds of effort? Nobody knows. What about powerlifters (nothing is more intense than powerlifting)? Who knows. Carbs boost performance but, as yet, there have been no elite level low carb athletes studied because they (probably) don't exist. And they don't exist because no elite level athlete is going to risk losing an edge because they believe they need carbs to be elite. It is an entirely circular argument but that is the real world sport science exists in. So sport science does not say 'you can't perform at a high level without carbs' just that, 'in the studies we've done, carb ingestion appears to boost performance in the small number of reasonably good amateurs that we have studied'. And the differences are small. But so are the differences in performance found with PEDs like EPO or blood doping but we know these matter at the top end of the elite field in athletics. Small differences do matter, if you are in the business of winning. But do they matter to the rest of us? If you are not winning races the boost from carbs is purely for personal ego enhancing reasons (nothing inherently wrong with that; it is the only reason I have for pushing myself harder on a bike after all) but you need to be aware that eating high carb might come at a cost of long term health. Exactly what causes type 2 diabetes is still to be determined but one thing that can't really be debated is that high carb intake over many years is heavily involved. Lifelong ultra & marathon runners have developed T2D (check out what Prof Tim Noakes - one of the most outstanding sports scientists alive - has to say about that). Olympic gold medal winning rowers (Steve Redgrave) have developed T2D. My view is that if you are at national level in a sport that requires high performance then carbs will almost certainly boost your chances of placing in competitions & enhance the likelihood of you being selected for a national squad or professional team. But be aware of the risks & take steps to mitigate them when you retire from high level competition. Treat carbs in much the same way you'd treat steroids if they were legal to use (ie. they boost performance but have side effects that might be harmful to your health in the longer term). But if you are not elite ask yourself if the marginal gains you will get are worth it. If you are not racing bikes but just want to keep up with your mates in the cub run the best way I know would be to find a doctor who was willing to prescribe you testosterone, growth hormone & EPO (I read a fascinating account of someone in the USA who did exactly this). But unlike in the weight lifting world, where use of (black market) PEDs is rife, very few recreational runners & cyclists would even dream of doing so. Personally speaking I treat carbs a bit like I treat alcohol. I consume both because I enjoy doing so & I believe it is important to enjoy living. But I certainly know I could drink & eat more than is good for me.

Glad it was helpful!

😁

Thanks Alan - glad you found it eventually.

I do a weekly 36 hour fast.

How do you manage weight loss? Do you suffer from spells of light-headedness?

@@freddydad1 Not at all - just keep drinking water with mineral salts and you will be absolutely fine.

Awesome, thank you!

This is one of Dr Attia's bug bears. If someone is 0.5 below pre-diabetes you're 'normal' and nothing happens, whereas that's exactly the person who would benefit from intervention.

Sugar doesn't cause diabetes; fat does, especially saturated fat from animals like lard and dripping, and to a lesser extent, palm-fat/oil. Avoid fat that is solid at room temperature. It gets into your body cells and blocks your insulin receptors; a condition known as intramyocellular lipid. So then when you eat sugary foods, the sugar goes into your blood stream but it can't get into your cells where it is needed for energy because they are already blocked, so you become hyperglycaemic, feel unwell, and can often need urgent medical intervention. There is a group of Doctors in America who are swimming against the tide and facing a massive backlash from the establishment because they are reversing type two diabetes, hypertension, and heart disease &c by putting their patients on a whole-food plant-based diet. Watch "What The Health" when you have 90mins to spare.

I couldn't get along with Keto but I know it works for many people. The population Zoe study into IF suggests the 10hr window is optimal, but you have to stick to it, and I don't! Superb that it's working well for you!

Everything in moderation, even moderation.

That’s a great point regarding physicality.

That’s a very impressive time for a park run, especially for an older runner. Great job.

@@doernerrrI’m 66 and my 5k park run pb recently as 24:30,and I thought I was doing well…😀👍

@@leecromer3289 You are doing well, very well actually. Still running at 66 is an accomplishment and being capable of a park run in 24:xx at that age is even better. I have slowed considerably over the years losing about 1 minute per mile in pace every 10 years, so now in my mid-seventies even though I have a time objective I am happy to just finish and enjoy the experience.

Doing LEJOG with your son sounds like the best challenge ever ! I’m jealous

That’s great Donny - focus on what you can do. (And perhaps push against things you think you can’t 😁). Hang onto those boots.

It's great, albeit a little sour. Make sure it's not flavoured (emulsifiers) or pasteurised (kills the active bacteria).

Not sure if it's wisdom you'll get from me 😁 - maybe a few ideas. However, in the second part of the series I'll try to get some myself when I reach out to some experts for their advice.

What a great way of looking at life Gary - thanks.

Thank you so much 🙂. There are more like that in the playlist - my favourite sort!

So true about the routine. I know all too quickly when I try to do too much fasted.

Sounds good Carlos. Mind those oats though, they can be deceptive. Have some almonds first - the protein delays the glucose being absorbed and resulting insulin spike.

@@alwaysanotheradventure Thanks for the advice and I will tomorrow. 👍🏼🚴🏼🚴🏼

For what it's worth James, I still struggle with a clear Z2 definition. Nose breathing, no mouth, seems to be a good guide but I'm trying to get someone on who really knows this stuff.

Try doing zone 2 by HR rather than power@@alwaysanotheradventure...calculate your max HR, including age and whether you are taking beta blockers etc. Then aim for 60-70 percent -- so if 160 is your max HR, aim for 95-1115 bpm. That will seem absurdly low and easy, but try doing it for 2 hours plus...especially uphill. Also, I'm not sold on the benefits of fasted exercise anymore. I find that having at least a banana before exercise gives me more energy and avoids bonking. Another definition of Z2 is the ability to talk without gasping. I've found that it correlates to 60-70 percent of HR. Finally, Z2 is really hard if you're running, whereas with cycling you have the ability to recover quickly if you get out of the zone by coasting or gearing down.

@@sigalfamily4771 You're right about how all these things change. I now have a slice of toast before a run or outdoor bike (curiously not a turbo) and I'm using HR and especially nose breathing as an upper limit of Z2. Tapping into what your body is doing is so much more helpful than prescribed numbers and it's fun finding out these things!

Checkout Inigo San Millan for in depth zone 2. Great content.

Thanks for that Graham - Liz takes linseed so I’ll try some.

I agree with all this. I have Prof Spector’s book and the audio version. I very rarely eat meat too. We do sound like we’re going in a similar direction - you might check out Dr Peter Attia’s book ‘Outlive’. In the ‘further reading and listening’ link on the video description there’s a link to his book and also a Zoe podcast with him.

Sounds good Mike.

Movement after eating is so important- even if just doing the washing up!

Absolutely. Also stretching and balance are really important. Many older people have falls, even around the house.

I believe it's very important before we age too. Because there is unavoidably going to be decline in aging, I want to be in as good shape as possible before that decline starts. I'm late to the party starting in earnest at 48 (following that theory), but I'll lift from now until I can't.

Which is why instant oats are not great. The porridge we use is whole rolled mixed with steel cut, so I suppose the cooking also speeds the transit. Today I had them just soaked for a while in milk. I’m getting another CGM and will see the effect of cycling immediately after.

Hi Tim - great book isn't it! Get the glider as high as possible as early as possible for the long (hopefully slow) descent.

Peter Attia research etc is brilliant, listened to a few of his podcasts👍🏽

I'm just reading your email David, but a quick reply - Zoe was not a formal research study, it's a consumer level thing: zoe.com/

Liz makes a good tasting sourdough but they come out flat like a discus 😁

@@alwaysanotheradventure I share her pain!

Scottish west highlands near Strontian.

Lovely! @@alwaysanotheradventure

Thanks John. All my kit, from filming to cycling, is linked in the video description. In thus case the rucksack is - Rab Aeon LT25: amzn.to/3kxksLT

Kentucky! It amazes me the places these videos reach and I'm pleased they did. Here's another (even easier) way with fennel, pasta, mint and peas - although I now substitute edamame beans for peas to add protein kzfaq.info/get/bejne/aOCfrauYt9q4qKc.html

Yes it’s an approach I first heard about in 2002 and works for some people (remember the Atkins Diet?). Quitting fruit is not for me. I try, at different phases of the year, to encourage my body to use more fat as fuel by fasted training. Going all-out one way seems too extreme for me.

Ooh interesting - I’ll try that.

It's excellent. Two parts - the testing phase and the regular use phase. The testing, with the CGM, muffins, poo and blood kit is amazing and I learnt a lot. When the results come back, the App then works like MyFitnessPall except personalised to you. If you grab a supermarket sandwich for lunch, get take-aways or ready meals, the App is excellent - just scan a barcode and it give a health score personalised to your body, based on the results. But if you cook your meals from scratch (as I do in video 3 of this series), the App is a PIA - entering weight of each ingredient takes for ever! Once I discovered our diets were almost always healthy, I stopped using the App. At earlier, busier working times in my life it would have been brilliant. In summary, if you can afford it, it's worth it.

@@alwaysanotheradventure Many thanks for your reply. That sounds good. So basically it actually does what it says it does. Might just give that a go.

Glad you enjoy the video David - lots more on the channel 😁

I thought it was the other way around 😁! I’m certainly not burning keytones. I like sauerkraut but Liz goes for the kimchi. I had it in Korea and couldn’t get along with it!

@@alwaysanotheradventure kimchi has the added benefit of containing anti-inflamitaries. Perhaps that's something you could discuss: food for repair and recovery. I recomend ginger, tumeric and fatty fish (not together!).

That sounds awful Stewart, and possibly very frustrating. No advice except to follow the physio advice and, if you have any doubts, seek a second opinion. It always surprises me how much of an art rather than science medicine can be. Maybe focus on what you can do and some of the ideas in the ‘Give a Fu*k’ video about finding purpose and community if you feel that’s appropriate to your circumstances.

@alwaysanotheradventure Hi, thank you very much. Frustrating is right, especially as I have been seen eight times at the fracture clinic, each specialist I have seen past the first examination where I was told I would need surgery, pinned. I have not seen the same surgeon. Each one I have met gives a different explanation. No one has shown an x-ray or gave me advice. In late November, I called my GPs, and they passed me back to the hospital. I was advised to attend the physiotherapy department, and my advisor there passed over to a clinic where I was treated with fluid. This stopped my shoulders, and my arm freezes up. I am applying for the x-ray showing there's no change in my shoulder. I am searching for an alternative clinic, hospital where I can get the second opinion. Cheers.

Thanks Hector - I now have a Zwift turbo.

I didn’t think about that, but it makes sense. There’s a video coming soon (2 weeks) with an older climber who talks about blueberries and walnuts for his heart health, so that’s probably why. I’ll look into this - thank you 🙏

It's great bread. And some reactions you never get to the bottom of. The recipes are in the same playlist as this video - quick link here. tinyurl.com/OlderAthleteVideos The ones with green borders to the thumbnails

Hi Alex - I know it works for some people but I tried this and it’s not for me. Really pleased it works for you long term.

That's inspiring Jan - 10,000km - wow! Maybe look into some other bits of cross-training too?

@@alwaysanotheradventure Thanks Simon, yep, good option, I started that about a year ago together with other exercises to keep me fitter on the bike.. and it works. I guess you already knew that..😄

I’ll do more in the next video but what works for me is not trying to do it every day. Have good days and, if not ‘bad’ days then some that are less good.

Dr Jason Fung has some great KZfaq vids re low carb/Keto and intermittent fasting, really set me on the right path

I have had a few questions about that and, as you say, I plan to make another video using a CGM and testing different food combinations. There’s a ‘further reading/listening’ link in the video description which will take you to some of the resources I found useful including a ‘10 top tips’ from the Zoe team.

@@alwaysanotheradventure look forward to viewing it and thanks for the heads up re the links 👍

I do it when I can - on days when it doesn't work out, that's fine. Having a mix helps (in my view) because my body doesn't settle into working in one way.

I had to look up "Natto" - I'd never heard of it! Thanks for this Andrew. I need to learn more.

Sounds idyllic!

Well there's a lot of water under that bridge! Fantastic to hear from you Julian. I still occasionally see Arnie Dunn when I visit Edinburgh and he brings me more up to date with what folk are doing. I believe he mentioned you're a GP in Newcastle? Quite a lot of doctors from our school it seems. I'm somewhat detached from old school pals - and pretty much everything else here on Ardnamurchan. Although not as detached as David Naylor who runs the hostel on Tiree and who we visited a couple of years back. I see from your profile photo you're a cyclist, which seems a sensible way to try to keep the years at bay. Absolutely excellent to hear from you, and I hope your Mum (who I filmed with a few times) is still doing OK. S

Interesting- a comment we often got at the BBC. First one I’ve had for this video too. I think we all have different preferences and a lot depends on the device on which you’re watching. Some on phones, others on big TVs.

Thanks for that Alex.

I don’t feel qualified to comment on this sorry.

Absolutely on the sleep!!! 🛌 (not the most exciting thing to shoot on video) 😁

@@alwaysanotheradventure Yeap. Sleep. Not exactly an exciting visual! (lol). Super important to fitness though -- and something we all neglect from time to time. I find even one night of poor or inadequate sleep can throw off my fitness and take a week to rebound. Good incentive not to do it! Keep up the great work.

I don't David, because my reaction to it was quite nuanced, and I fear wouldn't come across well in a video. I was asked about it a few times in comments so I wrote this blog piece which I hope you'll find helpful : simon-willis.blogspot.com/2023/12/zoe-persionalised-nutrition-is-it-worth.html

@@alwaysanotheradventure excellent, thanks for the quick reply, Simon - blog article is now bookmarked for reading tomorrow!

I’ll look into that - thank you Frank