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

<p>How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain</p> <p>Why muscle mass is so important</p> <p>What being undermuscled does</p> <p>The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress &amp; exercise</p> <p>Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals)</p> <p>And role in appetite as well</p> <p>Why protein can be even more important for us as we age, and even more so, women</p> <p>How all of this impacts FASTER aging and slower metabolisms</p> <p>Muscle strength and size reduces as you age &amp; Increase dying risk</p> <p>We lose type 2 muscle fibres mostly -</p> <p>Strength train for this</p> <p>Anabolic resistance – need to have more protein per serve as well</p> <p>High quality protein</p> <p>Importance of looking after your hormones as well because estrogen</p> <p>Hot flashes – and menopause changes</p> <p>Estrogen and CVD risk reduction</p> <p>The best test boosters = healthy lifestyle factors</p> <p>Eating well</p> <p>Don’t continuously diet</p> <p>Zinc, magnesium, vit D,</p> <p>Gamify it – log weights, encourage progression</p> <p>Start with where you are at</p> <p>Its what you do outside of the gym as well</p> <p>CREATINE!</p> <p>Sarcopenia, the loss of muscle quality &amp; function- what it is and who should be concerned</p> <p>Facts around the loss of muscle- it can start in your 30s in women &amp; 40s in men!</p> <p>The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss</p> <p>What you can do to protect your muscles to retain their strength and function</p> <p>Menopause - how protein and training for strength and type 2 muscle fibres is MORE important</p> <p>The importance of food environment</p> <p>Food advertising and the abundance of food around us, how to make food enjoyable and tasty so t