Do you choose to improve HOW you age?

To address anabolic resistance, weight gain, and overall health for aging females and athletes, Coach Debbie Potts can integrate her knowledge from The WHOLESTIC Method coaching program, along with her training in PNOE Metabolism Testing & Analysis, CHEK Holistic Lifestyle Coach, and certifications as an F-NTP (Functional Nutritional Therapy Practitioner) and FDN Practitioner (Functional Diagnostic Nutrition Practitioner).

The WHOLESTIC Method emphasizes eight elements of total body health and performance optimization, which can be tailored to each individual’s needs.

How does each component of The WHOLESTIC Method and Debbie’s specialized training can be used to create comprehensive solutions:

1. PNOE Metabolism Testing & Analysis

Metabolic Flexibility: PNOE Metabolism Testing provides real-time data on an individual’s metabolic state (fat vs. carb utilization) during rest and exercise. For aging females, metabolic flexibility (the ability to switch between fat and carbohydrate usage efficiently) declines with age. By using this testing, Debbie can help clients identify their metabolic efficiency and develop personalized training and nutrition plans to improve fat oxidation, which helps prevent weight gain and promotes fat loss.
Exercise Prescription: Based on the metabolic data, Debbie can tailor cardiovascular training, combining endurance, high-intensity intervals, and strength training to optimize metabolic health, reduce fat mass, and combat anabolic resistance.
Fueling for Exercise: PNOE analysis helps determine how athletes use energy during different stages of exercise, guiding Debbie in recommending the best fuel sources (e.g., glucose and fructose vs. fat-based fuels) to match their metabolic state, reducing fatigue and optimizing performance.

2. CHEK Holistic Lifestyle Coaching

Movement Patterns and Functional Training: The CHEK method focuses on improving biomechanics, posture, and functional movement patterns to prevent injury and improve strength. This approach is vital for aging female athletes, as proper movement mechanics reduce the risk of injury and enhance performance in both endurance and strength-based activities.
Mindset and Stress Management: Stress plays a key role in anabolic resistance, weight gain, and hormonal imbalances. Debbie can incorporate holistic practices such as breathing exercises, mindfulness, and mental coaching techniques to lower cortisol and improve recovery. This element is crucial for addressing the underlying stress that leads to hormonal dysregulation in female athletes.
Lifestyle Integration: CHEK emphasizes integrating lifestyle changes, like sleep hygiene, reducing environmental toxins, and emotional well-being, into a client’s daily routine to support long-term success in health and fitness goals.

3. Functional Nutritional Therapy (F-NTP)

Targeted Nutritional Interventions: With her F-NTP training, Debbie can assess bio-individual nutritional needs and provide personalized recommendations based on factors such as macronutrient balance, gut health, and digestive function. For aging females dealing with anabolic resistance, ensuring adequate protein intake (with an emphasis on leucine-rich sources), omega-3 fats, and micronutrients (like vitamin D, magnesium, and zinc) is critical.
Supporting Gut Health: Given that gut health is closely tied to hormone balance and metabolism, addressing gut dysfunction (like low butyrate production, imbalanced flora, or poor digestion) is a key focus. Functional lab tests can identify deficiencies or imbalances, and Debbie can recommend specific foods, probiotics, and supplements to support gut health.
Hormonal Support: Focusing on nutrient-dense, anti-inflammatory foods that support hormonal balance (such as those rich in phytoestrogens, like flaxseeds, and healthy fats like avocado and fish) can help combat the effects of menopause, lower estrogen, and other hormonal changes.

4. Functional Diagnostic Nutrition (FDN Practitioner)

Lab Testing: As an FDN Practitioner, Debbie can use functional lab testing (such as hormone panels, GI maps, and adrenal function tests) to uncover hidden stressors contributing to weight gain, anabolic resistance, and hormonal imbalances. These tests help pinpoint specific root causes, such as adrenal fatigue, thyroid dysfunction, or gut dysbiosis.
Restoring Balance: Based on the lab results, Debbie can create individualized protocols to restore balance. For instance, addressing adrenal health can improve cortisol regulation, supporting better recovery, and preventing muscle breakdown. Debbie can also recommend lifestyle changes, supplements (like adaptogens), and dietary modifications to help regulate hormones, reduce inflammation, and enhance recovery.

5. The WHOLESTIC Method Coaching Program

The WHOLESTIC Method integrates eight core elements to support the body’s overall health, longevity, and performance.

Here’s how Debbie can implement these with her expertise to combat anabolic resistance and weight loss resistance for aging females and athletes:

Nutrition:
- Debbie can emphasize anti-inflammatory and nutrient-dense whole foods, incorporating sufficient protein (especially leucine-rich foods like eggs and whey protein), healthy fats, and balanced carbohydrates. She can personalize pre- and post-workout nutrition to support muscle growth, recovery, and metabolic efficiency, especially for female athletes.
- Using her F-NTP knowledge, she’ll also ensure clients optimize nutrient absorption and gut health, which can be compromised with aging.
Exercise:
- Debbie’s training will focus on metabolic efficiency (PNOE data-driven), resistance training, and functional movement patterns (CHEK). Strength training is emphasized to combat anabolic resistance, improve muscle mass, and boost metabolic rate.
- Cardiovascular and HIIT workouts are incorporated strategically to improve fat burning and insulin sensitivity, crucial for aging women.
Sleep:
- Sleep quality is essential for recovery and hormonal regulation. Debbie can implement sleep hygiene practices to optimize recovery, reduce cortisol, and improve anabolic sensitivity. This includes sleep environment adjustments, natural sleep aids (like magnesium), and stress management techniques.
Stress Management:
- Managing chronic stress is key to reducing cortisol-driven fat gain. Through mindfulness, meditation, and breathing techniques from the CHEK approach, Debbie can help clients manage stress more effectively, allowing for better recovery and fat metabolism.
Movement:
- Daily movement and low-intensity activities (like walking, mobility work, and yoga) can improve recovery, joint health, and circulation. Debbie will encourage integrating non-exercise activity thermogenesis (NEAT) to keep metabolism high.
Hydration:
- Hydration is crucial for muscle recovery, nutrient absorption, and overall metabolic health. Debbie can incorporate strategies like electrolytes to support hydration, particularly for endurance athletes.
Digestion & Gut Health:
- A focus on gut health is essential for nutrient absorption and hormone regulation. By addressing digestive issues (low stomach acid, gut flora imbalances), Debbie helps aging female athletes optimize their gut health to reduce inflammation, improve immune function, and support weight loss resistance.
Happiness:
- Debbie emphasizes the importance of emotional and mental well-being as part of an integrated approach to health. By fostering a positive mindset and helping clients find balance in their lives, she supports their long-term adherence to health goals.

Example Program for Aging Female Athletes:

PNOE Testing & Metabolic Efficiency: Initial PNOE test to determine baseline metabolic health and fat vs. carb utilization, followed by a personalized nutrition and exercise plan to improve metabolic flexibility.
Strength Training: Focus on resistance training 3-4 times per week with progressive overload to build muscle and combat anabolic resistance. Include functional movement patterns to reduce injury risk.
Targeted Nutrition: 1.6-2.0g/kg protein intake, prioritizing leucine-rich foods, omega-3 fatty acids, and anti-inflammatory foods. Tailor pre- and post-workout fueling based on metabolic testing results.
Recovery Optimization: Sleep hygiene protocol, stress reduction techniques (e.g., meditation, breathwork), and recovery strategies (e.g., cold exposure, restorative yoga).
Functional Lab Testing: Hormone, gut, and adrenal testing to uncover hidden imbalances, followed by targeted supplementation and lifestyle changes.

By integrating these elements, Debbie’s The WHOLESTIC Method combined with her extensive certifications provides a powerful, personalized solution for aging women and athletes to combat anabolic resistance, optimize metabolism, and achieve their health goals.

Root Causes of Anabolic Resistance and Weight Gain:

As we age, several factors contribute to anabolic resistance, which in turn makes it more challenging to manage weight, maintain muscle mass, and avoid fat gain. These root causes include:

1. Hormonal Changes:

Estrogen Decline: In aging females, especially post-menopausal women, the drop in estrogen has a significant impact. Estrogen helps regulate muscle mass, fat distribution, and insulin sensitivity. When estrogen levels fall, it becomes harder to build muscle and easier to gain fat, especially around the abdomen.
Testosterone Decline: Both men and women experience a decrease in testosterone with age. Testosterone plays a crucial role in muscle growth, recovery, and fat metabolism. Lower levels contribute to muscle loss and fat gain.
Growth Hormone and IGF-1 Decline: Growth hormone (GH) and insulin-like growth factor-1 (IGF-1) promote muscle growth and fat metabolism. As these decline with age, the body becomes less efficient at building muscle and burning fat.
Cortisol Dysregulation: Chronically elevated cortisol levels, often linked to stress, overtraining, or poor sleep, can promote fat storage (especially visceral fat) and muscle breakdown.

2. Decreased Sensitivity to Protein:

Reduced Muscle Protein Synthesis (MPS): Anabolic resistance leads to a reduced response to protein intake, meaning that older adults need more protein to trigger muscle protein synthesis compared to younger individuals. Without adequate protein intake, muscle breakdown exceeds muscle repair, contributing to sarcopenia and fat gain.

3. Decreased Physical Activity:

Muscle Loss Due to Inactivity: As people age, physical activity levels often decrease. A more sedentary lifestyle contributes to muscle atrophy and fat gain. This is especially true for women who may reduce resistance training over time, leading to faster muscle loss.
Loss of Muscle Mass: Since muscle tissue is more metabolically active than fat, losing muscle mass reduces the body’s metabolic rate, making it easier to gain fat and harder to lose weight.

4. Insulin Resistance and Metabolic Slowdown:

Insulin Resistance: As we age, many people develop insulin resistance, where cells become less responsive to insulin. This can lead to elevated blood sugar and fat storage, particularly around the abdomen. Insulin resistance is linked to anabolic resistance because insulin is a key hormone for muscle protein synthesis.
Slower Metabolism: Age-related metabolic slowdown results from a combination of muscle loss, reduced physical activity, and changes in hormone levels, which collectively lower the resting metabolic rate (RMR). This makes weight loss more difficult and fat gain more likely.

5. Chronic Low-Grade Inflammation:

Inflammation: Aging is often accompanied by increased chronic low-grade inflammation (termed ‘inflammaging’), which interferes with muscle recovery, increases fat deposition, and worsens insulin resistance. Inflammatory cytokines can inhibit muscle protein synthesis and promote muscle degradation.

6. Poor Nutrient Absorption and Deficiencies:

Digestive Efficiency: As we age, our bodies may absorb nutrients less efficiently, particularly amino acids from protein, which are essential for muscle repair and growth.
Vitamin D and Omega-3 Deficiency: Deficiencies in key nutrients like vitamin D and omega-3 fatty acids can impair muscle function and exacerbate anabolic resistance. Omega-3s play a role in muscle protein synthesis, and low vitamin D levels can impair muscle strength and function.

7. Inadequate Recovery and Sleep:

Sleep Disturbances: Sleep is essential for muscle recovery and overall metabolic health. As women age, sleep disturbances, often due to hormonal fluctuations (e.g., menopause-related hot flashes), can contribute to weight gain, poor muscle recovery, and heightened stress responses (cortisol spikes).
Overtraining and Lack of Recovery: Aging female athletes who continue intense training without adequate recovery may experience overtraining syndrome, leading to muscle breakdown, elevated cortisol, and anabolic resistance.

Impact on Aging Females and Female Athletes:

Anabolic resistance has several significant impacts on aging females and aging female athletes:

1. Sarcopenia (Muscle Loss) and Strength Decline:

Aging females are at higher risk of sarcopenia due to anabolic resistance and hormonal changes, leading to a reduction in muscle mass and strength. For athletes, this impacts performance, endurance, and recovery.

2. Weight Gain and Fat Accumulation:

The combination of hormonal changes, slower metabolism, and reduced muscle mass contributes to fat gain, especially around the abdomen, hips, and thighs. This can make it difficult for women to maintain a lean body composition, even with exercise.

3. Impaired Recovery and Increased Risk of Injury:

Anabolic resistance makes it harder for the body to recover from workouts. This is especially concerning for aging female athletes, who may notice longer recovery times, increased muscle soreness, and a higher risk of injuries like strains and sprains.

4. Metabolic and Insulin Resistance:

Aging women may experience a shift in body fat distribution (toward visceral fat), leading to insulin resistance. This not only makes weight management harder but also increases the risk of metabolic syndrome and type 2 diabetes.

5. Decreased Bone Density:

Lower estrogen levels, combined with anabolic resistance, can also contribute to bone loss. This is particularly concerning for aging female athletes, who may be at higher risk of osteoporosis and fractures.

Strategies to Combat Anabolic Resistance and Support Aging Females and Athletes:

1. Increase Protein Intake:

Protein Timing and Quantity: Older adults may need higher protein intake (around 1 gram of protein per pound of ideal of body weight) spread throughout the day, particularly before and after exercise, to stimulate muscle protein synthesis.
Leucine-Rich Protein: Focus on leucine-rich protein sources (e.g., whey protein, eggs, fish) to help overcome anabolic resistance.

2. Strength Training and Resistance Exercise:

Resistance Training: Engaging in regular strength training is one of the most effective ways to counteract anabolic resistance. It helps maintain muscle mass, supports metabolic health, and improves body composition.
High-Intensity Interval Training (HIIT): Incorporating HIIT can improve insulin sensitivity and help reduce fat gain.

3. Hormonal Support and Balance:

Bioidentical Hormone Replacement Therapy (BHRT): For some women, BHRT may help mitigate the impacts of estrogen and progesterone loss, supporting both muscle maintenance and fat loss.
Adaptogens: Herbs like ashwagandha and rhodiola may help balance cortisol levels and support stress resilience.

4. Optimize Sleep and Recovery:

Prioritize Sleep: Ensuring adequate, high-quality sleep is essential for recovery, hormonal balance, and maintaining muscle mass.
Recovery Practices: Aging athletes should include ample rest, active recovery, and other strategies like cold therapy to enhance muscle repair.

5. Anti-Inflammatory Diet and Nutrient Support:

Anti-Inflammatory Foods: Focus on whole, nutrient-dense foods rich in antioxidants, omega-3s, and anti-inflammatory compounds to counteract inflammation and support recovery.
Supplementation: Consider supplements like vitamin D, magnesium, omega-3s, and BCAAs (branched-chain amino acids) to support muscle health and recovery.

In summary, anabolic resistance is a key factor contributing to muscle loss, weight gain, and fat accumulation in aging females and athletes. Addressing hormonal changes, maintaining a high protein diet, engaging in regular resistance exercise, and optimizing recovery are essential strategies for combating the effects of anabolic resistance and supporting healthy aging.