Signed up to work one-on-one with trainers, for a six month program (augmenting what I am already doing). I know I need to grow into lifting heavier weight. As part of the intake I had a scan. It confirmed my fears. While my weight (105) is normal, and overall body fat is 22.5% (not great but not too terrible), my metabolic rate is only about 950 – no wonder I gain weight so easily. My grip strength is abysmally low, but I can hold a plank for upwards of 3 minutes. I think of myself as being very catabolic, so much so that I need to get more anabolic, not a thrust that seems to be consistent with extending longevity.
What’s going on, I think, is that I have way too little muscle, and what fat I do have has gone straight to the abdomen (visceral). Have heard this called “skinny fat,” and “sarcobesity.” Apple shaped body tendency --though I am pretty thin overall. Mother and grandmother also apples.
Clearly need to grow more muscle to “reconfigure” . But: just how concerning is it to have such a low metabolic rate? Doesn’t “burning slower” support longer life? (I think of the Edna St Vincent Millay poem: “I burn my candle at both ends/ It will not last the night/ But oh my foes and ah my friends / it gives a lovely light.” Well, this candle might be getting close to sputtering.
Doing more heavy weights should help metabolism. Also planning to start taking imeglimin and reducing metformin, creatine Hcl, pea protein, and even protein gummies. But getting enough protein when you are at about a less than 1000 calories per day burn rate is challenging. Am considering what might be crazy?: a few days fast of consuming nothing but 2 or 3 Fairlife shakes per day (each one has 42 grams of protein and 230 calories: but talk about processed food!) Would appreciate insights, suggestions, pointers (but not whey – cannot do it)
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Thanks for sharing your issue. I think a mix (balance) of anabolic & catabolic products are good for health.
Too much of either side can run into various issues. One might be clear of cardiovascular issues or cancer, but end up dying from a fall.
Some ideas for you to consider:
-Get your various hormones blood tested: testosterone, igf1, thyroid - tsh/t4/t3, dhea, estradiol.
You can get medications to fix any of those things if the levels are out of range or low.
Can look into longevity/anti aging clinics or just get your doctor to test them and see if they can help you fix those levels with medications.
Google search all your meds, supplements to see if any are pushing things too catabolic or any other issues. Your best bet might be to get on testosterone replacement therapy for women and see how that goes.
I do see bone medications (bisphosphonates) rated very high on some doctors longevity lists. Some might say those are a more anabolic type of product.
Who knows what other medications might be on those lists one day. Maybe more bone medications like Teriparatide and abaloparatide. Or some other anabolic type hormones.
Keep tracking your daily calories(in) and daily energy spent through actives (out) to make progress.
Get a mix of fats from polyunsaturated, unsaturated, saturated.
Get enough choline, so if you don’t eat eggs, perhaps get a lecithin product. Take a few grams a day along with some omega 3.
Athletes, or people building muscle will usually do higher carb, moderate protein, low fat for the macro % in a meal. But some do various mixes. As long as your protein is around 25% for a meal, you should be good. Some people do 33% carb, 33% fat, 33% protein etc.
Also look into glycogen loading for muscles. You may need some high carb meals. To transport them into the muscles, search that. Will need enough salt (sodium), water, carbs mainly in complex type, and insulin. Hence the higher carb diets.
I don’t see any carbs mentioned in your post. You should post your daily nutrition plan here.
There are some good carbohydrate powders also you can mix in with your pea protein powder.
Will help add some extra calories.
Hope some of that helps.
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@Ambient is right, you need to get anabolic and get your hormone levels checked. Constant mtor inhibition never made much sense to me in practice, although episodic mtor inhibition is clearly beneficial.