I hear it all the time – from clients, friends and family members: “My metabolism just isn’t what it used to be”. Or, “I used to be able to eat whatever I wanted, and now just looking at food makes me gain weight!”.

It’s true that weight-loss – or even maintaining a healthy weight – becomes more difficult as we age. But is our metabolism really just “slowing down”, or could there be other factors at play?

For post-menopausal women, hormones definitely play a role; Some experts even believe that the weight gain that results from the menopausal hormonal shift is actually a protective mechanism, as it cushions our  bones from potential falls (post-menopausal women are also more prone to osteoporosis), and bolsters our fat stores for better chances of survival during illness or injury.

Natural design aside, we do know that lifestyle changes (such as decreased physical activity) can also contribute to weight gain as we age. And it’s not just post-menopausal women; Emerging research* suggests that, if we do nothing to proactively maintain it, muscle mass decreases by approximately 3-8% per decade after the age of 30. And women can lose up to 30-50% of their muscle mass after age 40.

Since muscle tissue is more metabolically active than fat tissue, meaning it requires more energy (calories) to function, this would certainly result in the down-regulation of metabolism and subsequent weight gain.

How do we stop this from happening?

Regular weight-bearing and strength-training exercise is obviously essential. But another important piece to the puzzle is the fact that, as we age, our body requires more protein to initiate muscle protein synthesis (the process of turning dietary protein into muscle mass). Specifically, studies show* that middle-aged women need approximately 10-15 grams more protein per dose to achieve the same level of muscle protein synthesis observed in younger adults.

Sadly, no governmental recommendations account for this. Many qualified health practitioners agree that the current R.D.A. of 0.8 grams per kilogram of body weight is grossly insufficient; not only is this the bare minimum to prevent dietary deficiency for the average sedentary adult (meaning it’s enough to keep you alive if you are doing virtually nothing); the guidelines are also the same no matter how old you are. Even worse, research shows* that more than 40% of women aren’t even meeting the R.D.A. 

This brings to light the reality that the majority of people (women especially) are undereating protein, which, as we now know, is a key contributor to decreased muscle mass and lowered metabolic function as we age.

So how much protein do we actually need?

Ahh the billion-dollar question (no, really – protein-fortified drinks, bars, chips, cereal, pasta, bread and even candy is now a billion-dollar industry). The actual numbers come in a wide range, depending who you ask, but the strongest evidence-based* literature suggests that we need between 1.2 and 2 grams per kilogram of body weight just to maintain muscle mass as we age. This is 50% higher than the current government R.D.A. Keep in mind: all nutrient needs can vary greatly from one person to another, and your protein requirement will be higher if you are active, or if you are recovering from injury.

I’ll be the first to admit that it can sometimes seem impossible to choke down enough protein to meet even the lowest recommendations without feeling bloated and constipated. Personally, I believe our bodies contain more wisdom than any ab-fluencer or even peer-reviewed study can provide. At the end of the day, it’s less important to obsess over the numbers than it is to simply lead with protein-forward meals, and to prioritize complete (meaning they contain all of the essential amino acids), bio-available protein sources.

By listening to our bodies, eating a balanced, whole-foods diet, and bringing a little intention to our meals, I believe it’s perfectly attainable to achieve a protein intake that’s optimal for our own unique system and season of life. Here are a few simple tips to get you started:

• Aim to start your day with 30 grams of protein. You can easily achieve this with any of the following breakfast ideas:

3 eggs + 3 slices turkey + avocado and/or your favourite fruit

A smoothie with 1 scoop of protein powder + 1 Tbsp peanut butter or ¼ cup Greek yogurt

2 chicken sausages + ½ cup Greek yogurt + your favourite fruit

Looking for an easy hack? Boost your morning protein intake by a whole 10 grams just by starting your day with a cup of bone broth!

• Be sure to include a protein source with every meal and snack. This can be anything from eggs to cottage cheese, yogurt, nuts and seeds, nut butter, canned tuna, smoked salmon, beef jerky, edamame or hummus.

• Prioritize complete, bioavailable proteins, which provide more efficient muscle protein synthesis. These include foods such as beef, chicken, fish, eggs, dairy and quinoa. Pro Tip: Many plant-based protein sources are incomplete (meaning they do not contain all 9 essential amino acids), but you can complete them by combining any grain and any legume (ex. Hummus and pita, rice and beans, toast with peanut butter, etc.)

*Studies referenced:

The Consumption of Two or Three Meals per Day with Adequate Protein Content Is Associated with Lower Risk of Physical Disability in Mexican Adults Aged 60 Years and Older

Protein Consumption and the Elderly: What Is the Optimal Level of Intake?

Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study

I recently had the pleasure of hosting my in-laws-to-be for a humble Sunday night dinner. I say “humble” only because I don’t have as much time, these days, to curate and prepare the from-scratch, carefully-thought-out feast I normally would like to. But since our guests were primarily vegetarian, I lovingly soaked some rice and lentils for a simple herby sauté, which I used as stuffing for some roasted local squash. Garden greens on the side.

The next time I saw him, my fiancé’s father remarked how much energy he felt the food had given him, both the night of our dinner and after he’d enjoyed the leftovers the next day; How he felt lighter, clearer headed, and even more creative and optimistic after the meal. “I don’t know what you did,” he told me delightedly, “but I swear that food was infused with life itself.”

Hearing this brought me more joy and fulfillment than I could put into words. The Ayurvedic concept of Prana (“life force energy”) was what his words initially conjured up in my mind; If you’d like to learn more about cooking to optimize Prana, check out my previous blog post.

But there is also newer research gaining prevalence that’s backed by Western science as well, demonstrating the myriad of ways in which eating and living by certain principles has a measurable effect on cellular energy levels.

It’s no secret that we are facing a Human Energy Crisis of unprecedented proportion.

The C.D.C. reports that 3 million Americans are currently struggling with chronic fatigue syndrome. Where the majority of people once sought help from their G.P. for weight management, research now shows that most doctor’s visits are currently allocated to treating cases of low energy, and/or unexplained fatigue.

We’ve all heard the saying “health is wealth”; if we don’t have our health, we have nothing. And, as the World Health Organization so succinctly states: “energy and health are inextricably linked”. Anyone who has experienced prolonged periods of unexplained physical and/or mental fatigue knows that energy is freedom. Having healthy energy levels can mean the difference between getting through the day and enjoying it. And life is too short not to enjoy every day to the fullest.

But where, exactly, does our energy come from?

We can’t have a conversation about energy without first talking about metabolic health. There is a common misconception that “metabolism” refers predominantly to how easily we are able to manage our weight. But, in fact, the most basic definition of metabolism is how efficiently our cells convert energy potential from food into usable fuel for our mitochondria.

The mitochondria are the powerhouses of our cells, and since our cells are the building blocks for our entire being, this essentially means that they are the powerhouses of our minds and bodies. This is because, when they receive what they need to function optimally, they produce a substance called adenosine triphosphate (or A.T.P.), which is used throughout the body as our primary chemical energy source.

But in order to function well enough to produce sufficient A.T.P., mitochondria need 2 things: proper nourishment, and protection from oxidative stress, both of which are becoming harder to come by in our modern world.

For this reason…

Mitochondrial disfunction is widely recognized in the literature as the primary cause of the current Human Energy Crisis.

When our cells malfunction, it causes widespread inflammation in the body. And inflammation, as we’ve heard time and time again, is the root cause of all disease.

What causes mitochondrial disfunction?

Mitochondrial disfunction happens when our cells do not get their basic needs met. The prevalence of ultra-processed food, toxic exposure, and increased mental/emotional stress in Western society is unprecedented in the history of human evolution. To put it simply: our cells are not built to thrive in our current environment. This has led to them being simultaneously overwhelmed and undernourished, both of which negatively impact their ability to produce energy.

The good news is that providing our cells with nourishment and protection is something over which we have more control than one might think.

Regulating our circadian rhythm, maintaining blood sugar balance, prioritizing healthy sleep habits, avoiding exposure to blue light, environmental toxins and endocrine disruptors to the best of our ability, and getting enough daily movement are all practices that have been shown to improve cellular function.

But food is perhaps the biggest lever we can pull in terms of our metabolic health and genetic expression.

Food is 100% of what we’re built and rebuilt out of. During pregnancy for instance, babies are essentially 3D-printed from food inside the mother’s body. As the Taoist teaching says, “The body is a process, not an entity”. Because we are constantly oscillating between states of catabolism (breaking down) and anabolism (rebuilding), our capacity for improving our metabolic health is virtually limitless (yes, even as we age).

And it’s the quality of the foods we consume which determines the structure and functional efficiency of our cells.

Moving away from ultra-processed food-like substances and incorporating more fresh whole foods provides our cells with more bio-available nutrients (aka more usable fuel) and facilitates better chemical messaging. If we can get good at reading labels, and avoid ingredients such as added sugars, refined grains, and processed/industrial seed oils, we’ll already be taking great strides toward eliminating our cells’ least efficient fuel sources.

When it comes to choosing what to eat, there are 5 key things that our cells need more than anything else: fiber, high-quality (bio-available) protein, Omega-3 fatty acids, probiotics, and antioxidants.

Simply choosing a few of our favourite whole foods from each of these categories and getting intentional about incorporating them on a daily basis can make a world of difference when it comes to optimizing energy levels and, when it comes right down to it, living our best life.

Did you know saffron-based pigments have been found in 50,000-year-old paintings in Northwest Iran? Saffron conjures ideas of romance, royalty, and delicacy wherever it appears. But saffron is treasured for more than its colour and art of cultivation (it takes approximately 75,000 saffron flowers to produce one pound of saffron stigma); First cultivated in late Bronze Age Crete, it also appears as an important medicinal herb in many ancient texts, including Ayurveda, Unani, and Traditional Chinese Medicine.

More recent research has explored the ways in which saffron’s golden hue is thought to bring a sunny disposition to those who take it therapeutically, particularly during the dreary winter months.

Standardized saffron extract was shown to improve symptoms of depression in healthy adults by decreasing negative moods and symptoms related to stress, as well as improving sleep quality, according to a study published in the journal, Complimentary Therapies in Medicine. Several other studies support this, suggesting saffron may offer help for those suffering from clinical depression or who simply need support during a temporary time of stress, such as during Winter, when low Vitamin D levels and restricted time outdoors can cause many of us to feel more unbalanced.  

While more research is certainly needed, other studies have yielded similar results comparing saffron to the drug fluoxetine, of which Prozac is a common brand name. In a meta-analysis of eight studies comparing the efficacy of saffron to fluoxetine, published in the journal, Psychology Research and Behavior Management, researchers concluded that saffron improved the symptoms of depressed study participants as effectively as Prozac, and with fewer risks and side effects.

How does it work?

Researchers found that saffron may work in multiple ways to boost mood and lessen the symptoms of depression: Not only does it appear to help balance neurotransmitters (the body’s chemical messengers created by nerve cells); it also exerts a neuroprotective effect, which protects nerve cells from injury and degradation. Saffron may also have a balancing effect on the hypothalamus-pituitary-adrenal (HPA) axis, a complex feedback system involving a family of hormonal glands that regulate the body’s response to stress.

While 28 mg of standardized saffron extract (available at your local health food store) is what’s recommended to achieve clinical results, raw saffron threads are a perfect addition to your Winter recipes as well, adding a beautiful golden colour and depth of flavour to curries, soups, stews, warm drinks, and more.

My Ayurvedic Sleep Tonic uses a combination of saffron and ashwaghanda in a rich and sweet bedtime tonic that helps to calm the nervous system and improve our capacity for a good night’s sleep, which we all know is essential for feeling our best as we greet the coming day.

You Will Need:

• 1 cup of your favourite plant milk
• 1 pitted date
• ½ Tbsp ghee (or coconut oil, if vegan)
• ½ Tbsp raw honey
• Pinch of ground cardamom
• 1/8 tsp ashwaghanda powder (available at your local health food store)
• 2-3 saffron threads
• Dash of cinnamon

In a small saucepan, gently heat the milk and the date until hot but not boiling, stirring to prevent scorching.

Add milk and date to a blender with the remaining ingredients, except for the cinnamon. Blend until smooth and frothy.

Pour into a mug, top with cinnamon, and enjoy before bed.

*Important Note: This content is for information purposes only, and is not intended as medical advice. If you’re feeling depressed or suicidal, it’s important to reach out to a doctor, therapist, spiritual consultant, friend or loved one for support. And as with the treatment of any health condition, always consult your healthcare practitioner prior to incorporating herbs or supplements as a remedy. If you do choose to use saffron, always be sure to purchase a reputable brand, such as Genuine Health or AOR, to ensure you’re getting real, pure saffron.