LITMIR.BIZ

      Insulin regulator. Consider taking a natural insulin regulator, such as cinnamon or berberine.

      Multivitamin and multimineral. Most people tend to eat progressively less as they age. A supplement can provide proper nutrients for the aging body.

      Natural anti-inflammatory supplements. These include EPA/DHA (such as fish oil, krill oil, or algae oil), turmeric/curcumin with pepper, ginger, bromelain and papain, and MSM (methylsulfonylmethane).

      Vitamin B12. Deficiency is common in older adults. Consider taking vitamin B12 as a supplement, especially if you have gut issues. Include other gut-friendly supplements as well, such as digestive enzymes (including betaine hydrochloric acid) and probiotics to promote healthy bacterial flora.

BENEFITS OF FASTING

      Another component common in the Blue Zones is ritualistic fasting. Some do it every week as part of their religion (for example, Sabbath fasting from Friday to Saturday). The benefits of fasting occur at the genetic level. The FOXO gene helps to extend life. FOXO genes are not as active when there is a lot of food intake. Under stress, FOXO gets activated and in turn activates other mechanisms that protect the body and life span. Fasting or even just carbohydrate restriction is a great way to help mitochondria regenerate, achieving an antioxidant and anti-inflammatory environment. However, keep in mind that females and males respond differently to calorie and carbohydrate restriction. Fast in moderation, and test your carbohydrate tolerance. For in-depth information on females, see chapter 11, Female-Specific Performance and Nutrition.

MINDSET MATTERS

      You are aging. We all are. There is no way to prevent it, but you can control how you handle the process. Think of it as a new challenge, and enjoy it. If you have positivity around aging, your identity as an athlete will remain. View it as a gift: you’ll be wiser, know yourself better, and likely pick up some amazing strategies and tactics to get you through your athletic career without too much injury. Aging is about acceptance. Once you accept it, you’ll embrace trying new things, sharing your ideas in your local community, teaching young folks what you have learned, learning new skills and solving puzzles, and enjoying the feeling of movement.

PART II

       FOOD AND YOUR BODY

      This part of the book addresses the relationship between food, in the form of peak nutrition, and the body. Topics discussed include the importance of the gut-brain interaction, how fuel provides energy to support the body, and the creation of your own nutrition plan. You’ll learn more than you ever wanted to know about digestion, and you’ll gain an understanding of how these energy systems support your mountain training for increased power, strength, and endurance. Each chapter offers examples of foods and specific recipes that support the concerns discussed—look for these mouthwatering recipes in part V of the book.

       5

       GUTS AND BRAINS

      THIS CHAPTER COVERS THE IMPORTANCE of the gut-brain interaction as well as some fun facts about digestion, nutrient absorption and storage, and the second brain. Gastrointestinal (GI) dysfunction and food intolerances are also explored here. You need to understand this subject if you want to optimize your diet for peak nutrition, become familiar with the signs and symptoms of gut issues, and know your body just a little bit better. As a mountain athlete, you’ll find that both your gut and your brain will thank you.

HUMANS EAT FOOD NOT NUTRIENTS

      All too often, when it comes to learning about nutrition and changing one’s diet, people focus too much on the nutrients, or which ones to avoid. However, humans eat food, delicious food. Food is part of culture, and eating is part of being social. So as you go through this book, please see food as food (and fuel), not as isolated undesirable numbers. That said, food is made up of nutrients, many of them, and how they are structured in any food determines how it is digested, at what speed, and how it affects your hormones and genes. It’s the structure of food, not the nutrients themselves, that determines a nutrient’s pathway through the body. As you read this book, you’ll learn which foods will serve you better during your athletic endeavors (see chapter 8 for mountain sport–specific nutrition recommendations).

      Food contains an array of nutrients—from macronutrients (fats, carbs, proteins) to micronutrients (water, vitamins, minerals, phytonutrients).

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