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burning fat over age 50 is actually a little bit different and there’s not a lot of people out there breaking down what should be done differently now here’s the thing there’s a lot of content out there and I’ve created a lot of content surrounding burning fat and you’re getting leaner and this and that and all that stuff still applies the purpose of this video isn’t to be the end-all be-all it’s to give those of you that are over 50 really over 40 just some additional things that you should consider because a lot of the stuff still applies to you that’s out there on the internet and that you’re gonna read about or watch but you need to have these little nuggets of information that you can apply that work specifically for you in your bio individuality because once you’re over 50 there’s just hormonal shifts that occur and you need to be able to get by with a little bit less so the whole goal of what we do with this kind of protocol and how we change things up is to make it so that you can have less damage to your body but do things at the right time and take the right things to allow your body to just get a little bit more out of the fat burning process so we’ll break it all down we’ll make it simple and I’ll try to make this concise for you so you can just get right down to the nitty-gritty and have some fun hey please make sure you do hit that red subscribe button if you haven’t already and then hit that little bell icon to turn on notifications we’ve got new videos just about every single day so you’re gonna love the things that we talk about alright the first one that I have to talk about is for men and women okay so men and women both would really get a big benefit out of starting their day with apple cider vinegar and I know I’ve talked about this in other videos so if you’re a subscriber of mine already I’m sorry for repeating myself but there’s some specific things that come into play when you’re over 50 you see apple cider vinegar and the acetic gas and apple cider vinegar up regulates something known as pipi a are now PPAR is sort of a genetic pathway or kind of a protein pathway that allows fatty acids to get mobilized a little bit easier you see here’s the thing once you’re over the age of really 40 it’s a little bit more difficult for fatty acids to get mobilized they just kind of want to hang out that’s why once you’re over 40 it’s just like why did this fad used to just burn so fast and leave and now all of a sudden it’s stuck on me it usually has to do with PPAR down-regulation so the nice thing is although apple cider vinegar is great for everybody I do recommend just starting your day with a couple tablespoons and having it alongside meals whenever possible you don’t have to be a slave to this stuff you don’t then bring it with you all the time but if you get that extra little PPAR activation that allows fatty acid to get mobilized it does make a huge difference and I’ve talked to countless people over the age of 40 and 50 that swear by using apple cider vinegar the other thing that it does which is really really important for men and women is it elevates what’s called uncoupling protein – so uncoupling protein – is a specific kind of uncoupling protein that works as sort of a radiator for heat in your body okay like energy flows through the uncoupling proteins and dissipates as heat so it’s sort of a way to waste energy as to let it become heat so it’s like heck I wouldn’t mind eating a cheeseburger and having it just get wasted as heat and not have to burn it off C uncoupling protein – essentially does that an apple cider vinegar plays a big role in the up regulation of that why is this important for men and women over the age of 40 and 50 well it’s really just because lifestyle I mean I hate to say it but as we’re like in the peak of our careers and as we’re just kids are growing up and you it’s just easy to become more sedentary and sometimes you don’t like to admit it but the fact is you are probably more sedentary than you were in your 20s which means that if we can up regulate uncoupling proteins then we can make it so that our body’s burning more energy just at rest so if we have no choice but to be a little bit sedentary you should try to change it but if you have no choice then you might as well burn some extra heat and that’s why apple cider vinegar taken regularly makes a big difference there’s a lot of other things I could say about apple cider vinegar as far as what’s called a MP protein kinase and things like that essentially it makes it so that you’re less hungry and in makeup so your body just wants to burn fat but I don’t want to just wear you out with a bunch of details on apple cider vinegar let’s go ahead and let’s move into the next one I highly recommend and this is very very important that men and women over the age of 50 make a concerted effort to have their one or two cups of coffee in the morning and then after that’s done switch over to green tea okay because green tea is a very powerful what is called phosphodiesterases inhibitor now that’s going to make it so that throughout the course of the day your body is sending a signal to still allow what is called C a.m. peace click adenosine monophosphate to be elevated which therefore tricks your body into thinking that it needs to burn the stored fat for fuel the CA MP is sort of the switch when it’s off the body says oh ok we can just we should just store everything we consume when the switch is on it’s like Oh free rein to go ahead and let it be mobilized Coffee does this but green tea does it a little bit more it’s a stronger phosphodiesterases hitter but it also has EGCG in it now EGC G stands for epic allagadda can 3 Gale 8 which is just a way for me to sound smart EGCG you’ve seen everywhere but what it basically does is it stops the breakdown of catecholamines now this is really important ok if you do any kind of intermittent fasting or if you do any kind of ketogenic diet or anything like that the large part of your fat loss is coming from the fact that your adrenaline is elevated and your catecholamines like epinephrine are elevated we have specific things that break down adrenaline within our body the sooner that our body tries to break it down the sooner we lose the effect of it we want adrenaline and epinephrine to have a long tail effect within the body because it continues to allow us to burn fat it’s the gift that keeps on giving however there is something known as catechol Oh metal transfer Ray’s it’s the thing that stops it it’s like the guard that says nope adrenaline we’re gonna break you down ok well here’s the cool thing EGC G from green tea disables that catechol ol methyl transferase therefore allowing adrenaline to go a little bit more again why do I say this if you’re over 50 you’re not out there busting your butt all the time just working out maybe you are but maybe not like you were in your 20s right so the point is is if we can get adrenaline elevated and let it stay elevated we continue to burn fat at rest it’s a win-win the other really important supplement that you need to be taking is going to be vitamin D now I highly highly highly recommend that you get vitamin D from a whole food form ok so this is going to look like canned fish sardines anchovies hoisters okay try to get them with the skin on and with the bone I know it might sound gross but it’s gonna make a big difference vitamin D is so powerful when it down to fat loss there’s some pretty powerful studies that really add it up and I’ll go ahead and reference them just so you have some credibility there when it comes down to vitamin D there’s a study that was published in clinical diabetes took a look at 152 patients okay now what’s interesting is with these hundred and fifty-two patients they found that 82% of those that were deficient in vitamin D ended up having insulin resistance well funny enough when they gave them vitamin D that level went down to 18% so basically there was a huge number that were insulin resistant but they were low in vitamin D once they had vitamin D much less insulin resistance why is this so important again for people over the age of 50 when you’re over the age of 50 the effects of blood sugar are immensely more powerful on your body they do some really damaging things inflammation it’s going to slow down your fat loss big-time okay all these things matter so when you’re not able to control your blood sugar you have this constant what’s called glycation process occurring which is taking energy away from mobilizing fat and putting energy into your immune system which triggers you to store fat as a protective process so we don’t really want that now to add insult to injury once you’re older you don’t convert sunlight into vitamin D via the skin nearly as well as you did when you were younger you don’t have as much cellular activity your skin gets you would think it gets thinner and it works better but it gets thinner and it loses some of the cellular activity so you’re not able to convert that UVB into the usable vitamin D so you have to get it from a supplement form or ideally from your whole food form okay so getting it from good quality marine sources is going to be the best way okay I want to jump around a protein here for a minute because I think this is super super critical there’s two important factors that you have to remember with protein I’ll lay it out real quick here number one high omega-3 protein without fail grass-fed grass-finished more on that in a second number two as an older person you need more protein not less do not worry about your kidneys with this there is actually evidence that shows that more protein is good for the kidneys as you get older but let’s talk about what you need in the way of protein for a second I’m going give some examples and that doesn’t necessarily mean that’s the amount you should eat but it gives a reference point as to how much more you should eat hear me out so right now the normal RDA the recommended daily allowance for protein is 0.8 grams per kilogram of body weight that is not a lot of protein but that’s neither here nor there okay so there is a study those published in the Journal of post acute and long-term care medicine that found that people that were older need a little bit more protein so they recommend that if you’re over 50 based on those same standards you should consume about 1.2 grams per kilogram of body weight now again I’m not saying that’s the amount you should consume I personally think that that 0.8 RDA is drastically low I think it should be more like double that okay the point here is that even based on that baseline standard they claim that you should have essentially a Cather t to 35 percent increase in your protein so they suggest you should go from zero point eight to one point two so basically you need to increase your protein that percentage I would recommend increasing your percentage of protein 25 to 30% if you’re over 50 okay it’s gonna do a number of different things for one you are more susceptible to what’s called sarcopenia your body’s going to just atrophy okay it’s part of life it’s part of inflammation it’s part of being more sedentary okay so the more protein you have the positive nitrogen balance that is going to keep that from happening that’s Sark opinion okay very important the other thing is the thermic effect of protein in and of itself when you consume protein it burns fat the it burns calories okay but it also puts on muscle which therefore burns calories actually a fun fact that was published in the journal Obesity took a look at 12 subjects they increase their protein 30% and just by increasing their protein 30% their resting energy expenditure increased between 10 and 14.6% okay just by increasing their protein intake okay so subbing out some of the fats or carbs for protein ended up elevating their metabolism at rest pretty powerful the other fun fact is when you add about 30% of protein it’s been shown in studies that on average you end up consuming about 440 calories less simply because the satiating aspect now let’s go back and touch on the omega-3 piece here really quick if you’re not getting meat that is high in omega threes you’re getting meat that’s high in omega sixes there’s nothing in between it’s one or the other okay so if it’s not high omega-3 it’s high in omega sixes which are very pro-inflammatory they trigger signals within the body to of course cause inflammation which means water retention which also means estrogen imbalances which ultimately means fat accumulation okay so very very important there that we’re paying attention to this now omega-3 rich foods are going to be the meats that are like grass-fed grass-finished or not fed a bunch of soy and corn now the fun thing that we do have to remember is that there are studies that have shown that Omega threes in our meat sources and Omega threes in general elevate something known as P 70 s6k now for men and women this means that when you have meat that is high in omega threes you’re gonna have up to 50% more protein synthesis so after a workout when you want that protein to actually get utilized by a muscle you want it to synthesize more that’s the whole idea Omega threes trigger a hormonal activation via mTOR pathways and this p 70 s6k that allow us to use that protein better if it’s not high omega-3 we don’t get as much protein synthesis so it allows us to get more bang for the buck but it allows us to get more bang for the buck with our workout to because it means after the workout the protein that we are taking in is more likely to be used to rebuild muscle versus just getting wasted right so very very important so based on all of that go ahead and check out butcher box down below in the description you’ve probably seen me talk about them in other videos butcher box is an online meat delivery service so basically you can get grass-fed grass-finished meat delivered to your doorstep without having to go to the grocery store and the cool thing is I say this like literally it is cheaper than the grocery store when it comes down to high-quality grass-fed grass-finished meat and it’s delivered directly to your doorstep but to make things even better if you use the link below you can get my special discount where you’re gonna save quite a few bucks too so I highly recommend that you check them out if you eat meat whether it’s beef chicken fish scallops whatever you want to utilize but your box and check them out so click on their link after you watch this video and you won’t be disappointed okay jumping back really quick over to something that I’ve learned recently and that is the world of mega dosing vitamin C as you get older the immune system gets compromised and that’s important yes we need vitamin C for the immune system but did you know that vitamin C plays a huge role in the carnitine pathway basically making it so that fat can get into the cell okay so if we are low in vitamin C we don’t oxidize as much fat there’s a study that’s published in the journal the American College of nutrition that found that having adequate amounts of vitamin C compared to inadequate amounts led to a 30% higher fat oxidation rate that’s so wild so when people were deficient in vitamin C which by the way it happens fast because it’s water-soluble talked about in a second when people were deficient in vitamin C they weren’t oxidizing as much fat they weren’t burning mobilizing utilizing as much fat 30% less okay here’s the thing vitamin C is water-soluble okay as you get older you’ve probably noticed you pee more which means that you lose minerals you lose water-soluble vitamins but it can take some vitamin C in through your food or supplement it’s gonna go up for a minute and it’s going to come down now the cool thing is with vitamin C you can megadose it and it has powerful effects on cortisol so it’s gonna slow down the fat accumulation effects of cortisol but also it is gonna have a little bit of a long tail life in your body so I highly recommend taking vitamin C consistently throughout the course of the day because it is going to help support again what is difficult for you at this point in time which is the mobilization of fatty acids now there was another study that’s published in the journal nutrition and metabolism took a look at 15 subjects that were had insufficient amounts of vitamin C versus 7 subjects that had good amounts of vitamin C they put him on a treadmill and they found that those that were lower in vitamin C burned of course 25% less fat oxidized 25% less fat now after that they gave them 500 milligrams of vitamin C guess what happened then they went ahead and oxidized four times as much fat as before so all it took was the vitamin C to come into the equation so this is so important to add vitamin C just into your regiment as you get older I don’t recommend that younger people do a whole lot of vitamin C why because younger people need to allow their immune system to have sort of that hormetic effect and actually learn to fight on its own you don’t have a choice as you get older you have to sort of support your immune system and support this carnitine pathway with vitamin C so just do it try to get a whole food form of vitamin C there’s different brands out there if you need to know I’m comment down below and I can reply okay now some very very important things to remember when it comes down to fasting okay I talked about intermittent fasting as a way to burn fat all the time on my channel it’s probably what I’m most noted for okay it’s where you go periods of time like 16 hours without eating and then consolidate your eating windows into a shorter period of time so you basically like skipping breakfast and then just eating the same amount of food but just in a smaller block of time if you are older I do recommend going a little bit longer with your fasts going 20 hours going 24 hours and here’s the big reason why I want you to be able to capitalize on the migration of white fat to brown fat and adipose tissue that’s just around our body – visceral fat what does that mean okay we have some certain genetic cool things that happen particularly the activation of the MIR 133 a pathway what this means is that when someone fasts for over 16 hours over 18 hours over 20 hours they take fat that is unsightly body fat and turn it into visceral fat which sounds bad for a minute but then subsequently get burned right so it goes from ugly adipose tissue to visceral fat to getting burnt all in a very short period of time so it’s like a staging area once it becomes a visceral fat there are larger adipocytes which means that when we burn them we lose more fat rapidly okay this does some really powerful things for our body so not only do we take unsightly fat and turn it into fuel but we also generate more heat which means we’re going to burn more fat fasting for a longer period of time so the point in all of this is men and women if you’re over the age of 50 longer term fasting or longer period fasting I should say is going to be your friend and I also recommend training at the end of that fast if you can it’s not always possible but training towards the last third of your fasting window of your fasting period is going to be your best friend simply because it’s going to allow you to do less intense work but get a similar effect as if you were training at a higher intensity closer to your eating window it’s called the hormetic affect your body’s under stress at this point so who cares if relatively speaking you’re lifting less weight or you’re pushing it a little bit less hard right or a little it’s simply because you are already stressed because you are at the end of a fast it’s already going to be difficult so that means less damage on your joints less damage on your cells and more overall just benefit as far as fat loss goes you would be foolish to not take advantage of this because the results are so amazing you don’t do it every day but two to three times per week or something like that train towards the back half of your fast because you can get by with so much less no more beating yourself up in the gym if you don’t have to if you’re over 50 come on I don’t care how big your ego is or not save your body for your family for your grandkids for whatever so that you can be able bodied 20 years from now I’m gonna end on one very important thing and that’s the sign of hormones for a second because I don’t like to talk a whole lot about it because it’s a wild area men try supplementing like 9 milligrams of boron boron helps release testosterone in a form of what is called free testosterone so basically it unbinds testosterone from sex hormone-binding globulin women don’t be afraid of estrogenic foods don’t be afraid of foods that might boost your estrogen levels the reason I say this is first of all those are a different kind of estrogen if your body is healthy you can metabolize a little bit of excess estrogen as long as you’re taking care of your liver most of the time the postmenopausal issues that happen with women are a result of big estrogen tilts and ships and estrogen dominance or estrogen deficiency the reason I’m saying this is don’t try to jack around with your hormones too much with that eat clean and take care of your liver so your liver has the ability to process the 1 7 hydroxy estradiol is the excess estrogens and that way your body can stay in balance it’s going to be a little bit wacky post menopause but you can keep it in balance and men the same kind of thing ok men should probably try to avoid a lot of soy but at the end of the day eat a lot of cruciferous vegetables so you get what’s called the dim to help your body metabolize that estrogen so broccoli cauliflower bok choy anything cruciferous consume it so I hope that these tips have helped you out a lot ok obviously we could go down a million different rabbit holes and if you have ideas for other videos over 50 I’d love to hear them down below in the comment section but this should get you a start and get you down the path to getting the best shape of your life on the back half of your life I’ll see you soon
This Post Was All About How to Burn Fat over Age 50 – Comprehensive Guide.
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Get Grass-Finished Meat Delivered to your Doorstep with Butcher Box:
5 Ways to Turn Belly Fat into Body Heat (brown fat activation):
How to Get Rid of The Last 10 Lbs of Fat:
Building Muscle Over Age 40 – Complete How-to Guide:
Simple ACV Recipe to Drink Between Meals (fat loss and digestion):
Intermittent Fasting over Age 40 : The Complete Guide:
Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!
How to Burn Fat over Age 50 – Comprehensive Guide – Thomas DeLauer
Burning fat over age 50 is actually a little bit different and there’s not a lot of people out there breaking down what should be done differently.
The purpose of this video isn’t to be the end all be all, it’s to give those of you that are over 50, really over 40, just some additional things that you should consider.
Because a lot of this stuff still applies to you that’s out there in the internet and that you’re going to read about or watch, but you need to have these little nuggets of information that you can apply, that work specifically for you and your bio-individuality, because once you’re over 50 there’s just hormonal shifts that occur and you need to be able to get by with a little bit less.
So, a few things that I’m going to cover within this video:
Apple cider vinegar. I know I’ve talked about this in other videos, so if you’re a subscriber of mine already, I’m sorry for repeating myself, but there are some specific things that come into play when you’re over 50.
You see, apple cider vinegar and the acetic acid in apple cider vinegar up-regulates something known as PPAR. Now, PPAR is sort of a genetic pathway, or kind of a protein pathway, that allows fatty acids to get mobilized a little bit easier.
I highly recommend, and this is very, very important, that men and women over the age of 50 make a concerted effort to have their one or two cups of coffee in the morning.
Then after that’s done, switch over to green tea, okay? Because green tea is a very powerful what is called phosphodiesterase inhibitor.
Now, that’s going to make it so that throughout the course of the day your body is sending a signal to still allow what is called CAMP, cyclic adenosine monophosphate, to be elevated, which therefore tricks your body into thinking that it needs to burn the stored fat for fuel.
The other really important supplement that you need to be taking is going to be vitamin D. Now, I highly, highly, highly recommend that you get vitamin D from a whole food form. Okay? This is going to look like a canned fish, sardines, anchovies, oysters. Okay? Try to get them with the skin on and with the bone. I know it might sound gross, but it’s going to make a big difference. Vitamin D is so powerful when it comes down to fat loss.
Okay, I want to jump around to protein here for a minute, because I think this is super, super critical. There’s two important factors that you have to remember with protein. I’ll lay them out real quick here. Number one, high omega-3 protein. Without fail, grass-fed, grass-finished. More on that in a second. Number two, as an older person, you need more protein, not less. Do not worry about your kidneys with this. There is actually evidence that shows that more protein is good for the kidneys as you get older.
I hope that these tips have helped you out a lot. I’ll see you soon.
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: