This may not be the most pleasant topic, but as men we are often called upon to observe uncomfortable facts in life and we must face them as that is part of our nature. Admittedly, I approach this topic with a selfish motive as it is a part of life that I believe I am approaching (physically) and I want to understand and hopefully be able to apply means of halting its movement (for a time) or perhaps push it back; maybe it is just a modification of frame and a changing of strategies. In the end, time waits for no man.
I want to be able to distinguish between approaching the male wall and hitting the male wall as well as discuss how the two interface with one another. There could be physical walls, mental walls (some may hit the wall when they think that they have done enough and they begin to become complacent or they need to put forth more effort now when it was easier in the past) and emotional walls (lack of purpose). Perhaps it is just a speed bump or a series of speed bumps.
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It could have been that I hit the wall in my late 20´s when my body was at its physical peak in terms of absolute velocity in my sport and every moment since then has been a slow motion push against this wall, or perhaps it is defined in other ways. As I have approached what I think is the (physical) wall, here is what I have observed. At about 45-46 years of age I noticed not being able to see the small depth numbers on some of my nautical charts. I picked up a pair of 1.25 reading glass and used them on occasion until about 49. At 49 I used the 1.25 regularly and purchased a pair of 1.5 for the future. In my early 50´s I used the 1.25 and occasionally the 1.5 reading glasses. I remain at this point today. My workout intensity and absolute number of meters swam has decreased. I was able to continue intense swim training at up to 20,000 meters per day (with two a days) in my late 40´s, but at about 48-49 years I was unable to maintain this combined level of endurance and intensity. The quality of my dietary regime was/is top notch and my vitamin and mineral levels were squared away. Endocrine disruptors were a minimal (I like peanuts) or non-existent. I concurred with the coaching staff to reduce my workload by 10% to 18,000 meters per day. My body fat was/is normally between 4.5-6% depending on the training meso-cycle (within the macro-cycle (season)). I continued to train and compete with younger high level athletes based on external measures such as time and velocity, not adjusting for age (what changes is the relative distance between me and them as I age).
This 10% reduction worked like a charm until last year when I made a further 10% reduction and reduced the number of workouts per week by one; which again worked very well. I have never been injured other than normal shoulder pain in almost five decades of training (started at age 6) and the limitations were not ones of the body, but of the mind. On two occasions about 12 and 18 months ago, I strained tendons (in my upper back and shoulder, not due to lack of flexibility or hydration) during high intensity sprinting as my mind is more than capable of handling the workload and pain, but the limitation is (has been) becoming my body (so I just back off). I may try a few tablespoons of collagen as well. Next time when I reach these points regularly, I will consider making a further 10% reduction (like before) as well as decrease the number of weekly workouts by one and probably make sure that I have an additional full day of rest in the weekly (micro) cycle. I will also look at insulin-like growth factor 1 (IGF-I), platelet-derived growth factor (PDGF), vascular endothelial growth factor (VEGF), basic fibroblast growth factor (bFGF), and transforming growth factor beta (TGF-β).
I have tight skin with no wrinkles (very small crows feet around the eyes), and I do not have many grey hairs, but there were a few in my late 40´s and a few more in my early 50´s. It is a good thing that my hair is short and the sun blondes out my surfer hair and I appear youthful. My testosterone levels are slightly less in my early 50´s than in my late 40´s, but still very high. My hair has thinned slightly in the last year. My absolute speed in the water is decreasing about 2-3% every 5 years (since my late 20´s) and this is parallel with the intensity of the sprinting in my workouts. The problem with most research with older men is that much of the research is flawed to include no baseline for the men to include when they were younger; as they begin competing in mostly endurance (only) sports as mature adults. A better study with male 100m sprinters (running) is Marko T. Korhonen, Antti Mero, and Harri Suominen, 2003; but there is no baseline for these athletes compared to their running at younger ages and the practical usefulness is minimal.
I do not take naps except the part of the season with more intense sprint training (this has always been normal) and I am not sleeping more or less at night. I have less relative external stress in my life due to retirement. The above listed information shows me that I am approaching the wall (or maybe I have hit it and am pushing back), so what I personally want to know is: is/are there (a) demarcation(s) between approaching the wall and hitting the wall? Is there some type of relative wall and perhaps is it a continual process with progressive markings on the side of the road that you see in hindsight that shows degradation of performance? Then based on these markers, (how) can we (I) decrease the rate of change of the degradation, or perhaps halt it and/or reverse it? The areas would cover physical elements such as activity, diet, hormones, rest, sleep, as well as cognitive elements (especially game and frame) and affective states (abundance, etc.) Social status could be referenced as well in terms of power and wealth. My question is physical now as I do not appear to be sensing a cognitive or an affective wall; but I am open to the possibility that there is a relation and/or progression. I do not know and that is why I am putting this out.
Some of the key characteristics that I have found as it relates to performance as I age are an optimistic outlook on life, the ability to engage in social and physical activity, and having goals. It does not seem that it is any one of these things that is as most important, but rather the combination of these things that makes the difference.
There are traits that centenarians (those over 100 years old) share and they are anecdotal. They include things like having an optimistic outlook, keeping the mind active and continuously learning, they are resilient particularly being able to handle a loss (most of their friends and children have passed) and having a spiritual outlook. They are rarely depressed, do not smoke or drink very much, they are physically and mentally active, are often independent past 90. Medical research generally points to genes, healthy lifestyle and upbeat personality as the most important. Here is a peer reviewed study on Super-centenarians (110-119 years old) that has other links which have even more links.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895458/
I attempt to live a healthy, stress free and active lifestyle. I have goals each day, each week, each month, each year, within 5 years and within 10 years, as well as lifetime goals. Some of my lifetime goals are stretched but I believe that as long as men are breathing, we must push and stretch out limits. Examples of my lifetime goals include being healthy at 100, I want to be able to swim at 104 (I started swimming at age 4), I want to competing at age 106 (I started competing at age 6).
Here are a few of the things that I have examined as we move back to performance.
DHEA(-S) especially as it relates to inflammation as inflammation is the driver of most disease. The cell-signaling molecule nitric oxide within the delicate lining of blood vessels by activating an enzyme called endothelial nitric oxide synthase (eNOS). Nitric oxide is a pivotal regulator of blood flow via its ability to stimulate blood vessel dilation. Aromatase converts testosterone to estrogen, further depleting free testosterone levels and increasing estrogen levels.
Obesity and associated hyper-insulinemia suppress the action of luteinizing hormone (LH) in the testis, which can significantly reduce circulating testosterone levels (Mah and Wittert 2010), even in men under the age of 40 (Goncharov et al 2009). In addition, increased belly fat mass has been correlated with increased aromatase levels (Kalyani and Dobs 2007).
The (vicious) circle of low testosterone and obesity has been described as the hypogonadal/obesity cycle. In this cycle a low testosterone level results in increased abdominal fat, which in turn leads to increased aromatase activity. This enhances the conversion of testosterone to estrogens, which further reduces testosterone and increases the tendency toward abdominal fat (Cohen 1999, Tishova and Kalinchenko 2009).
Most testosterone circulating in the bloodstream is bound to either sex hormone-binding globulin (SHBG) (60%) or albumin (38%). Only a small fraction (2%) is unbound, or “free”. (Morales et al 2010).
Aging men experience both an increase in aromatase activity and an elevation in SHBG production. The net result is an increase in the ratio of estrogen to testosterone and a decrease in total and free testosterone levels (Lapauw et al 2008).
The liver is responsible for removing excess estrogen and SHBG, and any decrease in liver function could exacerbate hormonal imbalances and compromise healthy testosterone levels. Thus it is important that aging men also strive for optimal liver function.
A major issue that I see in the research in aging male athletes (or males in general) is insufficient free testosterone, i.e., less than 20 - 25 pg/mL of serum. When accompanied by excess estradiol (over 30 pg/mL of serum), this can signal excess aromatase enzyme activity. This is based on studies from study published in the Journal of the American Medical Association (JAMA), especially Ewa et al 2009.
These are all downstream from genetic potential including testosterone level and estrogen level to which you are exposed in the womb. By this I mean that even if you have perfect downstream processes (diet, activity, sleep, liver functioning, etc.), there is a genetic limit (which may be low) and if you want to augment this limit and perhaps artificially raise it you need to think biochemically.
The exact cause of the age-related reduction in testosterone levels is not known (as far as I know); it is probably the result of a combination of factors, including:
•Increasing body fat (especially belly fat, and therefore increasing aromatase activity).
•Oxidative damage to tissues responsible for the production of testosterone
•Reduction in testicular testosterone synthesis.
•Declining levels of precursor molecules, such as DHEA.
•Nutritional status and liver function.
As it relates to Aromatase and SHBG there are studies on
Chrysin - (Walle et al 2001), (Srinivasan et al 2007)
Quercetin - (Eng et al 2002)
Nettle root - (Anon 2007, Chrubasik et al 2007; Lopatkin 2005; Safarinejad 2005)
Fish oil - (Nagata et al 2000)
Protein - (Longcope et al 2000)
There is a lot more, but others may bring details forward and things may also be on other threads. Testosterone replacement threads here:
thread-28966.html
thread-44354.html
A study examining the role of antioxidants in male hormone imbalance in aging men noted that antioxidant supplements (including vitamins A and E, zinc and selenium) all supported testosterone production (He et al 2005). There have been studies with Zinc as they relate to male reproduction (Ali et al 2005; Netter et al 1981). There is also a thread related to zinc and another with supplements.
thread-15255.html
thread-51236.html
I am considering something like human growth hormone treatment to see if there is a change that is similar to a relatively earlier stage (in terms of my workload without injury or needing increased recovery). Human Growth Hormone (hGH) is a small protein that is made by the pituitary gland and secreted into the bloodstream. hGH production is controlled by a complex set of hormones produced in the hypothalamus of the brain and in the intestinal tract and pancreas. The pituitary puts out hGH in bursts; levels rise following exercise, trauma, and sleep. Under normal conditions, more hGH is produced at night than during the day.
Signs of low hGH might be
•Grayer, thinning or more fragile hair.
•Dry, non-elastic skin.
•An acceleration of wrinkles or the appearance of damaged skin
•Brittle nails.
•Dark Circles around the eyes.
•A change in body composition and even shape.
If others have experience with this and the general protocols (with the realization that there is no one size fits all type of protocol), it would be helpful. An example might be
1)Initial work-up: History, Vitamin battery, blood work, Lipid battery, Liver function test and Chemistry, Inflammation/methylation battery, Oxidative stress markers, Serology, Urinalysis, Heavy metal battery.
2)Pre-treatment hormonal analysis: Hormone study: estradiol, IGF-I, DHEA(S), cortisol (± ACTH, hGH, Free T4, LH).
3)Treatments: You must not eat food 90 minute before or after your HGH administration; hGH should not be administered at least 6 hours before you are going to bed for the day (administering hGH in close proximity to your bed time will elevate your IGF-1 levels to the point to where your body will not produce its own growth hormone (GH) because it will recognize that your levels are significantly elevated already, thus restricting additional production); hGH should be injected subcutaneously, hGH should not be administered on a 7-day protocol cycle. Unless you are suffering from an acute production deficiency of GH, where your pituitary is simply not producing any GH at all, your hGH protocol should include 2 or more days a week where there is no hGH administration in order to allow the pituitary to function normally, avoiding atrophy and future glandular issues. Dosage is generally a function of height and weight. I am curious to know how often people use hGH (per year) and for how long.
4)Post-treatment hormonal analysis:
There also exists a direct relationship between hGH and testosterone in men such that, if a man is low in hGH, it is very likely to have a negative impact on his Testosterone production. I may also consider Testosterone Replacement Therapy (TRT) in the future as a progressive step when my testosterone levels decrease more than one standard deviation from my baseline.
I am of the opinion, based on lifelong experience as an athlete, that quantity and quality of rest and sleep is pivotal in relation to the type of training throughout a normal season or macro-cycle as activities varies depending on the phase of training (meso-cycle) in relation to a competition (taper) and maximum genetic potential. How much rest is necessary with age is not known to me in detail except anecdotally with my experience as well as my father and grandfathers. I do not know in great detail other than more recovery is needed in general to reduce the probability of injuries and recovery from inflammation, as well as the time (of day/night) when you recover in relation to your workout. There are also differences in the degradation of power and/vs. endurance as you age. The research on aging athletes is minimal and I have asked friends as many are coaches at the national and Olympic levels. There is decent research on peak performance in general, but not as it relates to aging. There is some aging performance research related to myelin, flexibility and peak torque measurements.
I provide all of the above as an example and I am not unhappy or disappointed as I am well above the norm for performance in my age category. I just want to know more as I am the type of man that likes to push my limits (I even got paid to do it). I know what I perceive as my boundaries are not my boundaries, but I do, in fact, have them.
Here are more examples of performance research in addition to those cited in my post:
1.Hirofumi T, Douglas R. (2008) Endurance exercise performance in Masters athletes: age-associated changes and underlying physiological. The Journal of Physiology, Vol 586.1, 55-63
2.Jeremiah P, Christopher A, Dale C, Paul L, Daryl P. (2008) Physiological Characteristics of Masters-Level Cyclists. Journal of Strength and Conditioning Research, Vol 22 No. 5, 1434-1440.
3.Pollock M, Foster C, Knapp J, Rod L, Schmidt D. (1987) Effect of age and training on aerobic capacity and body composition of master athletes. Journal of Applied Physiology. Vol 62, 725-731.
4.Andrew W, Francesca A, Mark S, Bret G, Vonda W. (2011) Chronic Exercise Preserves Lean Muscle Mass in masters athletes. The Physician and Sportsmedicine. Vol 39, No. 3, 172-178.