Fuel, Focus, and Fitness
After 30
Presented by Kathy Mason, MS., RD., CDE
Registered Dietitian
Why 30+ Is a Turning Point
Hormonal shifts – testosterone – age 35 drop average of 1.6%/year - 60/20, 70/30, 80/50
Metabolism – starts to decline ~60 - 0.7%/year (lower T, GH, muscle mass, activity)
Lifestyle demands (career, family, stress)
Defending your Testosterone
Evidence-based Lifestyle Changes Exercise.
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Specifically - Strength/Resistance Training – increase muscle mass
High Intensity Interval Training (HIIT)
Moderate cardio – walk, bike, jog, tennis, swim, pickleball, hike
Eat a Healthy, Balanced Diet
• Protein – enough, not too much, to support muscle/hormone production
• Healthy fats (plant-based) – necessary for hormone synthesis
• Avoid the extremes – fasting, overeating – that can disrupt hormone balance
Quality Sleep is Essential
• Aim for 7-9 hours – no more, no less. Mild sleep loss can significantly lower
Testosterone
• Most testosterone is produced during sleep
Sufficient Vitamin D/Calcium
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Vit D acts like a hormone, linked to T production
Calcium/Vit D helps prevent age-related/lower T-related bone loss
Defending your Testosterone
Manage Stress
Cortisol increases under chronic stress, suppresses testosterone
Find stress-reducing practices – deep-breathing/meditation, regular physical
activity
Limit Alcohol (interferes with the hypothalamic-pituitary-gonadal (HPG) axis, which
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regulates testosterone production) and Avoid Toxins – endocrine disruptors
Calcium needs: 1000 – 1200 mg/day - bone density, muscle contraction,
and nerve function, high blood pressure – dairy, alt milks, fortified oj
Vitamin D: 600 – 800 IU/day – essential for calcium absorption - bone
health and hormones production. sunlight, fatty fish, egg yolks, and fortified foods
Magnesium – 420mg/day - muscle function, nerve transmission, energy
production, and bone health. Pumpkin seeds, spinach, almonds, black beans
Zinc – 11 mg/day- immune function, testosterone production, wound
healing, and protein synthesis. Oysters, pumpkin seeds, beef, chick peas, cashews
Supplements
Potential Benefits of Omega-3s for Testosterone
1.Anti-Inflammatory Effects
1. Chronic inflammation can suppress testosterone production.
2. Omega-3s (especially EPA and DHA) help reduce inflammation, which may
support healthier testosterone levels
2.Hormone Production Support
1. Omega-3s are involved in the structure of cell membranes and may
influence the function of Leydig cells (which produce testosterone)
3.Improved Lipid Profiles
1. Healthier cholesterol levels (especially HDL) are associated with better
hormone synthesis, including testosterone
Supplements
•Creatine is a naturally occurring amino acid found primarily (95%) in the
muscle. It is not a steroid of any kind.
•Supplemental creatine can increase muscle and total body levels of creatine
by ~10 to 40%.
•Higher levels of creatine in the muscle increases cellular energy, increases
muscle cell swelling, and muscle satellite cell activation.
•Creatine supplementation has good evidence of improving muscle strength and
power
•Creatine supplementation does not adversely affect the kidneys, liver, or
heart, nor does it cause water retention, weight gain, hair loss, or an increase
in body fat.
•Creatine monohydrate dosed at 3 to 5 grams per day is the recommended
dose. It likely doesn’t matter when you take it or what you take it with
•All supplements should be 3rd party tested.
Creatine is a naturally occurring compound found in muscle cells. It helps
produce adenosine triphosphate (ATP), the primary energy source for
high-intensity, short-duration activities like weightlifting and sprinting
How Creatine Supports Muscle Growth
1.Increases Phosphocreatine Stores
Supplementing with creatine boosts your muscle’s phosphocreatine levels, allowing for faster ATP
regeneration during intense exercise
2.Enhances Training Volume
Creatine allows you to lift heavier weights or perform more reps, which over time leads to
greater muscle hypertrophy
3.Cell Volumization
It draws water into muscle cells, increasing cell volume, which may signal muscle growth
pathways
4.Boosts Anabolic Hormones
Some studies show creatine may increase levels of IGF-1, a hormone involved in muscle growth
5.Reduces Muscle Breakdown
It may help reduce protein breakdown during intense training, preserving lean mass
Protein
Supplements
Protein needs: RDA is .8-1.0 g/kg/day – may be insufficient for maximizing
strength, hypertrophy, endurance performance or reducing body fat.
Protein: Strength gain and maintenance:
1.3 – 3.1 g of protein/kg/day
1.2 – 2.2 ok for most people
2.3 – 3.1 g/kg/day may be beneficial for those who are lean
and actively losing weight, and/or who are training vigorously 5 times or more
per week, and/or who have conditions that produce marked anabolic resistance.
Protein intakes up to 4.4g/kg/day have been shown to be safe and welltolerated in humans. However, this level of protein has not shown to improve
strength, muscle gain, body composition, or performance outcomes.
Taking a lot of extra protein either from supplements or food does not guarantee bigger
muscles. If it did, athletes could spend time lounging instead of lifting to build muscle
Common Endocrine Disruptors & Their Sources
Chemical
Where It's Found
Hormonal Impact
Bisphenol A (BPA)
Plastic containers, canned
food linings
Mimics estrogen; linked to
reproductive issues
Phthalates
Plastics, personal care
products, food packaging
Disrupt testosterone
production
Parabens
Shampoos, lotions,
cosmetics
Mimic estrogen; may affect
fertility
Atrazine
Herbicides (especially corn
crops)
Alters testosterone levels in
animals
Dioxins
Industrial byproducts, meat Disrupt sex hormone
and dairy
signaling; immune effects
Polychlorinated Biphenyls
(PCBs)
Old electrical equipment,
insulation
Interfere with thyroid and
brain development
Eating for Performance
Recovery is essential to performance. Refuel and rehydrate after a workout or game.
*To replenish energy in the muscle with trainings less than eight hours apart, eat as soon
as possible after exercise and then every 15-30 minutes up to four hours.
*Choose higher-carbohydrate foods – fruits, yogurts, baked potatoes, smoothies, pastas,
bagels.
*Include protein to aid in muscle recovery and promote muscle growth. ~20 grams
*If you cannot consume solid foods as soon as possible after exercise, try 2-4 cups of a
sports drink, then consume solid food within four hours post-exercise.
*Consume 1 – 1.2 g of carbohydrate/kg BW/hour for the first four hours after glycogendepleting exercise. Be sure to rehydrate as well. (Think carbs and protein!)
Recovery snack ideas: fruit and nonfat yogurt, pita and hummus, trail mix, low fat
chocolate milk, bananas with peanut butter, whole grain cereal with milk
Carbohydrates consumption for Performance
Carbohydrate intake before and after exercise can help to restore sub-optimal glycogen
stores, which is critical for prolonged periods of exercise.
Consuming carbohydrates during exercise lasting longer than 60 minutes ensures that
the muscles receive adequate amounts of energy, especially during the later stages of
the competition or workout. This has also been found to improve performance.
The form of carbohydrate consumed does matter.
*Consume 6-12 oz. of a sports drink with a 6-8% carbohydrate concentration every 15-30
minutes during exercise. One gulp is ~ 2oz.
*Water is needed to aid in absorption of the carbohydrate. Drinks with a concentration
greater than 10% are often associated with abdominal cramps, nausea, and diarrhea.
*For high intensity, longer activities, sports drinks and gels containing multiple forms of
sugar can increase absorption and delivery of carbohydrates. No No No to energy drinks!
Eating for Strength (muscle mass gain)
You must be in a calorie
surplus, specifically, a
positive nitrogen balance
(adequate protein) to grow
more muscle mass. You will
only “grow” so much if you
don’t consume more
energy/calories/protein.
No need for increasing
calories if you are trying
to lose weight.
Fat calories are used for
energy.
Eating for Strength and Performance:
Protein Type – What the Evidence Says:
Overall, the evidence suggests that the source of protein, (animal or plant) does not
affect training outcomes when dosed appropriately.
The EAA and leucine content are thought to be principally responsible for driving the
muscle protein synthesis response to a meal. There are substantial amounts of amino acids
contained in both animal and plant-derived proteins – if the total grams of protein are
adequate for that meal.
BCAA’s alone cannot enhance muscle protein synthesis when the availability of other
EAA’s are limited. Not necessary when total protein intake is adequate.
Appropriate resistance training programming is probably the most important variable in
determining training outcomes.
Essential Amino Acids: Phenylalanine, Tryptophan, Threonine, Methionine, Histidine, Lysine, *Isoleucine, *Valine, *Leucine
*BCAA’s
Eating for Strength (muscle mass gain)
Macronutrient needs: (Macros = protein, carbohydrate and fat)
Protein – necessary for rebuilding and repairing muscles, it is not the primary fuel. Consuming
more protein than what the body can use is not going to result in larger and stronger muscles.
Carbohydrates - the master fuel. Most efficiently broken down and metabolized form of
energy for the body.
Resistance training requires energy. Lifting heavy weights can quickly deplete stored
glycogen (carbohydrates.) Carbs are broken down to glucose which gets stored in your muscles
as glycogen. Lifting weights demands sufficient glucose fuel.
Fat – best fat for muscle-building – and overall health- polyunsaturated fats, especially
omega-3 fatty acid fats. (salmon, nuts, seeds and oils)
Best Overall Eating Pattern
E.A.T for Fuel and Fitness
E at breakfast. It is the best way to start the day well-fueled and nourished.
Include foods that contain carbohydrates and proteins. Aim for 20-40 g protein,
carbs as desired, ~60g+, plant fat.
A dd carbohydrates and protein to post-exercise meals. Carbohydrates replenish
muscle glycogen stores and protein to help build and repair muscles. Protein min
20g, carbs 30g+
T otal dietary pattern is most important – total calorie intake, dietary fiber,
fruit/veggie intake, fat sources, etc.
Ideally, athletes should rely on protein from food sources first, instead of
supplements. This helps ensure that diets are balanced for health and
performance. Supplements do have their place when protein demands are high,
calorie intake is restricted, event/time limits food consumption. Supplements
should be FDA, NSF, USP, etc. approved
Consider plant-based protein sources for the added benefits of fiber,
phytonutrients, anti oxidants, essential vitamins and minerals.
Focus: Mental Health & Cognitive
Performance
• Stress, sleep, and brain fog
• Foods that support brain health
• Exercise and mood: endorphin, dopamine
• Mindfulness and recovery practices
Foods that support brain health
1.Broccoli – Contains antioxidants and vitamin K, which is believed to support brain health
and cognitive function.
2.Coffee – Besides boosting alertness, coffee contains antioxidants and may reduce the risk
of neurological diseases.
3.Eggs – A good source of choline, which is used to produce acetylcholine, a
neurotransmitter important for mood and memory.
4.Oranges – High in vitamin C, which is key for preventing mental decline and protecting
against age-related brain degeneration.
5.Nuts (especially Walnuts) – High in healthy fats, antioxidants, and vitamin E, which may
help prevent cognitive decline
1.Blueberries – Rich in antioxidants, they help reduce oxidative stress and inflammation,
potentially slowing brain aging and improving memory.
2.Fatty Fish – Salmon, trout, and sardines are high in omega-3 fatty acids, essential for building
brain and nerve cells and improving learning and memory.
3.Dark Chocolate – Contains flavonoids, caffeine, and antioxidants that enhance memory, focus,
and mood. Choose varieties with at least 70% cocoa.
4.Turmeric – The active compound curcumin crosses the blood-brain barrier and has antiinflammatory and antioxidant benefits. It may boost mood and support the growth of new brain
cells.
5.Pumpkin Seeds – Packed with magnesium, iron, zinc, and copper, which are vital for nerve
signaling and brain function.
The
MIND
Diet
Natural Ways to Boost Dopamine
1. Eat Dopamine-Boosting Foods:
Dopamine is made from tyrosine, an amino acid found in: Eggs, Dairy, Chicken,
Turkey, Beef, Soy Products, Bananas, Almonds and Avocados
2. Exercise Regularly/Physical Activity – aerobic, dancing, short walks
3. Get Enough Sleep – Dopamine receptors reset during sleep – 7-8 hours
4. Sunlight Exposure – 15-30 min. Morning sun best
5. Practice Meditation or Mindfulness – Stress depletes dopamine
6. Set and Achieve Small Goals – even small ones give a dopamine hit
7. Cold Showers – Cold exposure may stimulate dopamine production by up to
250%
8. Listen to Music – especially during powerful emotional moments
9. Reduce Processed Sugar and Saturated Fats – short term spikes, long term
imbalances
10. Social Connections – Bonding – hugging, laughing together
Feature
Dopamine
Endorphins
Serotonin
Type
Neurotransmitter
Neurotransmitter
Neurotransmitter
Main Role
Motivation, Reward,
Pleasure, Focus
Pain relief, Euphoria,
Stress reduction
Mood regulation,
sleep, appetite
Triggered By
Reward Anticipation Pain, stress, intense
Novelty, goal achieve Exercise, laughter
Sunlight, exercise,
diet, mood
Where it Acts
Brain reward system
Opiod receptors in
brain/spinal cord
Central nervous
system, gut
Duration
Short bursts, tied to
specific stimuli
Can last longer, esp
Moderate duration,
after physical activity affects overall mood
Examples
Feeling motivated to
finish a project
“Runners high” after
a long jog
Feeling calm,happy
after a walk in the
sun
Boosted By
Achieving goals,
music, caffeine,
praise
Exercise, laughter,
spicy food, massage
Sunlight, exercise,
healthy diet, positive
thinking
Fitness: Smarter Training After 30
• Strength training vs. cardio balance –
What are your overall goals?
• Injury prevention and mobility You’re NOT 20 anymore!
• Recovery strategies –
Rest Matters! Cross-train. Refuel with purpose
Mental and Recovery smoothie (makes about two servings)
● 1 cup water
● 1 cup kale or spinach
● 1 peeled beet
● ½ cup frozen organic berries
● 1 banana
● ½ avocado
● ½ tsp raw cacao
● 20 g hemp protein
● 2 tbsp ground flaxseed
Blend ingredients and enjoy!
Energy needs
or
Calorie needs
What can be manipulated??
5 WAYS TO SPEED UP YOUR METABOLISM
S - Sleep – 7-9 hours
P – Practice stress reduction techniques –
meditiation, deep breathing
E – Limit your exposure to endocrine disruptors
E – Focus on Exercise, increasing lean body mass,
HIIT, resistance training
D – Consume a diet that is plant-focused, whole
foods, organic if necessary, minimally processed