Here are some suggested supplements to help fat loss over the age of 40. Notes from a lecture by Thomas DeLauer:
- Apple Cider Vinegar – Start your day with Apple Cider Vinegar (ACV.) ACV up-regulates Peroxisome Proliferator-Activated Receptor (PPAR) a protein pathway that allows fatty acids to mobilize easier. A tablespoon or two every morning. Get the ACV with the mother (stuff that sinks to the bottom of the bottle.) ACV elevates an Uncoupling Protein 2 which works as a sort of a radiator for your body. ACV allows your body to radiate calories. ACV also makes you feel less hungry.
- Drink coffee in the morning then switch to green tea in the afternoon. Green tea makes your body burn more fat. Green tea has EGCG which stops the breakdown of catecholamines. Why is this important? If you’re doing intermittent fasting or some type of keto diet, you want to keep your adrenaline and epinephrine (catecholamines) elevated. The longer this stays in your bloodstream the more fat you lose.
- Vitamin D – Try to use a natural source like sardines, etc. Recent studies indicate that 82% of people with a Vitamin D deficiency also had higher insulin resistance. As soon as they began taking Vitamin D, that number dropped to 18%. When you’re over 50, the effects of blood sugar are much more powerful, i.e., inflammation, it’s going to slow down your fat loss. This is a big problem caused by high blood sugar. Also, when you’re over 50, when your body is exposed to sunlight, it doesn’t produce as much Vitamin D.
- Protein – You need about 1.0-1.2 grams per kilogram of bodyweight. Older people need more protein, not less. It will not hurt your kidneys like when you’re younger. This will help with Sarcopenia, the normal muscle loss with age. The more protein you have, the more Nitrogen you have and the less muscle loss. There’s also the thermic effect of protein, digestion protein burns more calories. Get proteins with high Omega-3. Omega-3-rich protein allows us to use the protein more efficiently.
- Megadose Vitamin C – Vitamin C allows fat in the cell to be used as fuel. Some studies indicate that having an adequate supply of Vitamin C leads up to a 30% fat oxidation rate. Also, Vitamin C, reduces cortisol, the fat-storing hormone. Interestingly, a study from 2014, showed that Vitamins C and E resulted in reduced mitochondrial response after exercise thus negating the results from the exercise.
- Fasting – If you’re fasting, extend your fasting time up to 24 hours. If you’re older, capitalize on the migration of white fat to brown fat. Also, workout during the last 1/3 of your fast. It forces your body to burn more fat because your body is already stressed. Do this 2-3 times per week.
- Boron – Take 9 mg of Boron. Boron releases free testosterone.
- Soy – Men should avoid a lot of soy because it boosts estrogen which causes you to store fat.