How does metabolism change as we age, impacting our ability to burn calories? Are there any foods we can add/maximize in our diet to combat this and what should we minimize and/or eliminate?
As we age, our metabolisms slow because a) we are no longer building/growing/developing so our energy needs decrease, and b) our muscle mass tends to decline due to lower activity as well as natural sarcopenia (age related muscle loss). Sarcopenia is advanced by hormonal disruptions (like insulin resistance, where insulin cannot get the glucose into the muscle) and inflammation (where amino acids are used to make cytokines rather than maintain muscle).
Building muscle through strength training is the biggest thing you can do to speed your metabolism (as well as maintain a healthy glucose balance that wards off chronic diseases later on). 30 minutes, 2-3 times per week is recommended. Another great way to boost metabolism is to cook with virgin coconut oil, which is made up of medium chain fatty acids (MCFA). These shorter molecules can get straight into the cells to be burned for energy, skipping the regulatory step that long chain fatty acids have to go through. If energy is in excess, MCFAs turn into ketone bodies, an energy storage unit that never turns into body fat (long chain fatty acids are stored as fat in times of excess). Because of the readily available energy, coconut oil also acts as an appetite suppressant. Studies have shown that when eating coconut oil, people have burned 120 more calories and eaten 250 fewer calories. 15-30 grams is sufficient, which amounts to 2 tablespoons per day.
Another huge benefit of ketones is that they supply energy in times of insulin resistance, which is particularly helpful for the brain. Because of this, coconut oil is protective against neurodegenerative diseases like Alzheimer's. In general, coconut oil is anti-inflammatory, anti-fungal, anti-oxidant, and increases the HDL (good) cholesterol.
What are the most healthy, helpful and important ingredients to keep on hand?
The most healthy, important things to have in your kitchen will be the ones you don't keep in the pantry (e.g. fresh, organic fruits, vegetables, meats, dairy--anything that must be kept fresh is going to offer way more nutritional bang for your buck than non-perishable items). I'm a huge fan of berries, fish (especially wild salmon), and any green leafy vegetable. The rule of thumb is to fill your plate 1/2 with vegetables, then 1/4 protein and 1/4 carb. Broths (homemade or store-bought from grass fed animals) have an amazing amino acid profile for GI support. Green smoothies and juices are a great way to pack a ton of vitamins into a drink.
As far as pantry staples to keep on hand, here are the essentials:
OILS
Extra virgin olive oil: anti-inflammatory, great for dressings and light sautéing.
Virgin coconut oil: VERY anti-inflammatory, anti-microbial, metabolism revving, energy boosting. Use this for more of your sautéing / pan frying. It has a slight coconut flavor, so opt for olive oil for things that don't go well with coconut. You can also find organic deodorized versions, which offer most of the same benefits as virgin.
Toasted sesame oil: great for seasoning food after it's cooked; not meant to be heated during cooking.
GRAINS
Rice: white as well as brown are equally healthy (brown rice has more fiber, but also more phytic acid, an anti-nutrient). White rice has the advantage of being easier to digest, but because it is low fiber it should not make up the bulk of a meal.
All other grains, opt for whole: quinoa, barley, farro, bulgur, millet, oats.
CONDIMENTS
Apple cider vinegar: this is a great "prebiotic," meaning it feeds healthy gut bacteria.
Dried spices: great flavor with no calories! Plus a host of anti-inflammatory benefits, especially with turmeric and ginger.
Sea salt: more mineral content than table salt, and better flavor. I like to keep a pinch bowl of medium-course grind for cooking and a fine grind for baking or adding to sauces post-cooking (cooking melts the larger crystals).
NUTS / SEEDS / SUPERFOODS
All raw nuts
Sesame seeds
Chia seeds
Hemp seeds
Sunflower seeds
Coconut (unsweetened, in all forms)
Dulse (dried seaweed you can sprinkle on salads)
Dried goji berries
SWEETENERS
Not to be used in excess, but in place of cane sugar
Coconut or palm sugar
Honey
Maple syrup
Do supplements really help?
The answer to this is "it depends." If you're deficient in a micronutrient, then yes, the supplement will definitely help! If not, there is no need, and it may be taxing on the body to excrete the excess. As a general rule, it's better to get all your important molecules from whole foods, and only supplement if you've had a health professional recommend something because a specific pathway is out of whack. If you're having some chronic symptoms, I can look into this for you to see what might be missing.
Having said this, there are a few supplements that 90% of people in our modern society need:
Magnesium: Our soil is depleted, so even the most perfect, vegetable-rich diet won't get enough. Mg is involved in over 300 reactions in the body, many of which have to do with neurotransmitters, digestion, muscle health, and protein metabolism. Some forms of Mg have a laxative effect, but Mg glycinate (300mg) and Mg threonate (150mg) do not generally. If you feel GI symptoms, it could mean your body simply has plenty of Mg and you don't need to supplement
Vitamin D3 / cholecalciferol, 2000 IU/day: Sunscreen use (which is important) limits vitamin D production. Animal products from factory farms have significantly less Vitamin D, and lean muscle meats have less D than fattier cuts and organic meats, which are generally avoided these days (but shouldn't be!).
Probiotic: Gut bacteria have only recently been discovered as critical to human health. The "microbiome" ensures good digestion, supports immunity in multiple ways, and even makes hormones (like serotonin). Gut dysbiosis (bad bacteria taking over) plays a role in every single disease and chronic condition out there--just name it and I'll find the link. Stress, poor diet, environment, and early childhood factors all impact the gut bacteria, so it's wise to bolster the good guys with a probiotic (10 billion CFUs daily).
EPA/DHA: These omega-3 fatty acids are found in fish, seaweed, and really high quality grass fed dairy & eggs. It's hard to get enough of these things, so taking them in supplement form is a great anti-inflammatory measure. DHA & EPA are well studied for protecting the body from autoimmune, cardiovascular and neurodegenerative diseases (like Alzheimer's), as well as improving mood, memory, and cognition.
Another one to think about if you experience fatigue or memory trouble: B12, 1000-5000 mcg/day. It's well tolerated at very high doses, since it's water soluble and easily excreted in excess.
Why does chocolate keep me awake at night. Even one chocolate chip cookie after lunch?
I think it's the sugar rather than the chocolate.. such a small amount of chocolate has really minimal caffeine. It could also be psychosomatic, e.g. you go to bed thinking "here we go, I'm not gonna sleep tonight because of that cookie" and then thoughts keep you awake.
It would be interesting to test: Eat 1-2 tsp of unsweetened baking chocolate, or add 1 Tbs cocoa powder to a smoothie with no sugar, and see if that keeps you awake
I've heard that one of the best ways to lose weight is basic calorie counting and ensuring you're not taking in more calories than you're expending. But how can I determine what my daily calories consumed should be so that I can consider the right amount to consume to "break even" or lose weight? I imagine this number might vary by person depending on how big they are or how active they are?
You're right about the calories in / calories out equation--that is ultimately the biggest factor. Whether you prefer a high carb diet or a high fat diet, you'll lose weight if a calorie deficit is met (this is not the same for obese people or diabetics, who benefit more from high fat / low carb). A 10-20% deficit has been shown to have the best longevity for weight loss.
Now, if the equation is that simple, why doesn't weight fluctuate much more easily? This is because the body doesn't like to change; it will release hormones to increase appetite (ghrelin) and decrease appetite (leptin) depending on what you need. It will also speed and slow your resting metabolic rate depending on what you need. This is why weight loss is a simple equation, but a much more difficult task.
As far as calculating your caloric needs, I use the Harris-Benedict Equation (updated in 1990 by Mifflin and St Joer *)
Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
If you want something more accurate, you can get a Resting Metabolic Rate breath test. I got one from a nutritionist about 6-7 years ago because I was curious. At that time I was slow, at a measly 1200 kcals per day (!) but I had been restricting a lot and was following a very low carb diet (so my hormones were slowing my metabolism...). Keep in mind that the breath test reports your metabolism when you're sitting on an exam table; your activity level has to be added in.
Now, some ways to speed your resting metabolism:
- Exercise, particularly strength training and high intensity interval training, builds muscle so you burn more calories throughout the day. Low/moderate intensity cardiovascular (like jogging) is less efficient and doesn't impact body composition as much, although it will of course burn calories and is great for your heart.
- Coconut oil has been shown to increase resting metabolic rate by 5% (120 calories if you're eating 2400). Furthermore, coconut oil is a medium-chain fatty acid which is easily burned for energy, and its storage form in cases of excess (ketones) never turns to body fat. Ketones are handy little guys.
- Getting plenty of sleep and taking omega-3 fish oil (DHA and EPA superior to plant-based ALA) have been linked to better hormonal regulation of metabolism.
* Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO (1990). "A new predictive equation for resting energy expenditure in healthy individuals". The American Journal of Clinical Nutrition. 51 (2): 241–7. PMID 2305711.
My eating habits have changed as I have gotten older. I had gastric bypass surgery maybe 10-12 years ago. I am also a type 2 diabetic. I'm not always hungry and get by with a protein shake in the morning and eating a small dinner with Dave in the evening. I will snack on fruit, nuts or crackers and cheese. Should I be taking vitamins to supplement my nutritional health? I seem to be reasonably healthy.
It's generally better to get micronutrients from food rather than supplements, but because you are eating a minimal diet and your anatomy is different due to the surgery, it's pretty likely that you're not eating / absorbing enough of everything. I would actually recommend asking your doctor to do a blood panel to check for vitamin and mineral deficiencies. They're sometimes reluctant to do this, since preventative nutrition is not their thing.. but hopefully they'll understand that you're concerned as a post-surgery patient with minimal appetite.
Another great test that reveals a ton of information on your metabolism, digestion, neurotransmitters, and detox pathways/ oxidative stress is an Organic Acids Test. It's a urine test that picks up metabolites from a wide range of bodily processes, so we can see where pathways are getting blocked (and what nutrients are needed to get them running again). It's worth asking your doctor about, although this test is more expensive and less well known, so I'm not sure insurance covers it.
Bariatric surgery tends to deplete the following:
- Calcium
- Copper
- Folate
- Iron
- B12
- Vitamin D
- Zinc
In general, these are the micronutrients / supplements I take and recommend to most people:
Magnesium: Our soil is depleted, so even the most perfect, vegetable-rich diet won't get enough. Mg is involved in over 300 reactions in the body, many of which have to do with neurotransmitters, digestion, muscle health, and protein metabolism. Some forms of Mg have a laxative effect, but Mg glycinate (300mg) and Mg threonate (150mg) do not generally. If you feel GI symtoms, it could mean your body simply has plenty of Mg and you don't need to supplement
Vitamin D3 / cholecaciferol, 2000 IU/day: Sunscreen use (which is important) limits vitamin D production. Animal products from factory farms have significantly less Vitamin D, and lean muscle meats have less D than fattier cuts and organic meats, which are generally avoided these days (but shouldn't be!).
Probiotic: Gut bacteria have only relatively recently been discovered as critical to human health. The "microbiome" ensures good digestion, supports immunity in multiple ways, and even makes hormones (like serotonin). Gut dysbiosis (bad bacteria taking over) plays a role in every single disease and chronic condition out there--just name it and I'll find the link. Stress, poor diet, environment, and early childhood factors all impact the gut bacteria, so it's wise to bolster the good guys with a probiotic (10 billion CFUs daily).
EPA/DHA: These omega-3 fatty acids are found in fish, seaweed, and really high quality grass fed dairy & eggs. It's hard to get enough of these things, so taking them in supplement form is a great anti-inflammatory measure. DHA & EPA are well studied for protecting the body from autoimmune, cardiovascular and neurodegenerative diseases (like Alzheimer's), as well as improving mood, memory, and cognition.
B12, 1000-5000 mcg/day. This is another really common deficiency, even if you are eating animal foods (vegans and vegetarians HAVE to supplement) It's well tolerated at very high doses, since it's water soluble and easily excreted in excess.
I am dying to know a full list of vegetables that complement each other's amino acid profiles to create a complete protein. Like rice and beans, but more veggie-heavy.
So as far as amino acids from vegetables, as long as you are eating a variety of greens, starchy vegetables, and legumes, there's no need to worry about the exact amino acid profile--you're getting it all. Furthermore, it doesn't matter if they are eaten at the same meal, as long as you get them all in a day.
There are some essential amino acids that I believe are more "essential" than others, including leucine, isoleucine and valine (branched chain AAs) for muscle building. Pea protein is the best plant source for the branched chain AAs. Two other amino acids to maximize are glycine and glutamine, both really important for maintaining a healthy GI tract. In addition, glycine is 1/3 of collagen, which is crucial for healthy joints, skin, and hair. Both glutamine and glycine are made in the body, but they're considered "conditionally essential" because we often don't make enough. Glutamine is in beans, legumes, raw cabbage and spinach; glycine is in beans, soy, spinach, pumpkin, and cabbage.
The general consensus these days is that if you are eating enough calories in a vegetarian diet, you're eating enough protein. Protein deficiency is really only a problem in developing countries.
This is off topic but if you are easing more into a vegan diet I would definitely take a high quality B12 supplement, as well as thinking about the following:
Algae-based DHA / EPA: plant sources of omega-3 are generally ALA, which the body converts to the crucial DHA / EPA fats, but only at a rate or 3-5%.
Zinc, Iron, Calcium: These exist in plants but they're much less absorbable than animal sources.
Vitamin A and D: Less abundant in plant foods since they're fat soluble. Vitamin D is especially hard to get in plant based food (although we make it from the sun, it's hard to make enough).
Someone once told me that if you wake up, drink a glass of water, and start your day, you're burning energy straight from your fat reserves and that it's good for weight loss. I was always skeptical. Is there truth to that?
The skipping breakfast idea: this idea of "intermittent fasting" is not well enough researched yet; some studies say it has positive effects on blood sugar & blood lipids, but others say it does nothing. As far as the metabolism goes, that's also uncertain. From one standpoint, you could be burning up reserves since there's no glucose in your blood (you're not breaking your fast). From another standpoint, your body could be in starvation mode, where it slows its metabolic rate to ensure survival. Then when you do eat, it stores every calorie it gets rather than burning it, since it's evolved to ensure calories are there for future emergencies. This is where bio-individuality comes into play, and there's not enough research to find out if there's an overall effect for the larger population. I would say listen to your body. if you're hungry, eat something. It's not healthy to stress your body in that way, and deprivation slows your metabolism. If you're not hungry, don't eat. This will also stress your body, and taking in excess calories can throw off your balance and lead to weight gain.