Physical Changes for Men at 30 - Prime (keepmeprime.com)

Physical changes at 30 can be tough for men. Have no fear - we've listed the what, the why, and the how-to-solve to make navigating your life easier. ComingSoon WouldyouliketobenotifiedwhenwereleasetheForHerportionofPrime? PhysicalChangesforMenat30 Beginner AUTHOR AminaDehbi BiomedicalScientist ArticleataGlance Variouspartsofthehumanbody starttosuffersubtleage-associateddeclineinfunctioningstartinginthethirddecade. The30’sareaprimetimetoincorporateahealthierlifestyletocounteractage-relatedchanges. Bothhigh-techtreatmentsandlifestylealterationscan helpdelaytheeffectsofaging. Menoftenfirststartthinkingaboutaging intheir30’s.Physicalchangesat30canbescarybecausewhilethoseintheir30’smaystillfeelyoung,a30-year-oldbodystillhasundergonethreedecadesworthofwearandtear. Knowingwhatphysicalchangesyoucanexpectinyour30’sisthefirststeptoagingbetter.Sohereareafewofthechangestobeonthelookoutfor,aswellassomeevidence-basedtherapiestotrytocounteractthem. PhysicalChangesat30–TimetoMakeChanges Ifyou’reinyour30’s,youmayalreadyhavenoticedyoudon’tperformathleticallyaswellasyoudidinyour20’s,yourhangoversmaybelesseasytoovercome,andyourstomachmightrespondless-favorablytoeatinganentirepizza. Thisisbecausemanyorgansandsystemsstarttogothroughsomedeclineoffunctionafterthethirddecadeoflife.Forexample,muscletissue,eyefunction,metabolism,sexualfunction,andcognitionstarttodecrease.Somechangesaresosubtle,youmaynotevendetectadifference. The30’sarethereforeaprimetimetostartincorporatinghealthmaintenancetechniquesinordertoobtainoptimalresultsandpromotelongevity. DropinAthleticPerformance It’snotacoincidencethatmostmale professionalathletesretireintheir30’s.Althoughperformancecanstillbehighafterthethirddecade,thenaturalagingprocesscausesaslightdeclinecomparedtothe20’s. Physicalcapacityandmusclestrengthgenerallypeakbetween20and30yearsofageandthenstarttodecline[R].Thisispartlyduetothefactthatthebodyisn’tabletoprovidemuscleswithoxygenatthesamehighrateitdidbeforeduetoadropincardiacoutputandVO2Max[R].Thismeansmusclescan’trepairasfastpost-exercise.Infact,endurancehasbeenshowntodecreaseby15%perdecadeaftertheageof30[R].Inaddition,muscleatrophyincreasesby1%everyyearpost-30[R]. VO2Max, oraerobicpower,isgenerallyacceptedasanaccurateindicatoroffitnesslevelandthusincreasingitisassociatedwithenhancedphysicalperformance.Regularendurancetrainingattenuatesage-relateddecreaseinVO2Max[R].Inaddition,high-intensityintervaltraining(HIIT)significantlyincreasesVO2Max[R]. ChangesinMitochondriaFunction Mitochondriaaretheenergy-generatingorganellesfoundinallcells.Theirfunctiondecreaseswithage,whichinturnnegativelyaffectsallenergy-demandingprocesses inthebody. Howcanoneovercomethis?High-intensityintervaltrainingmayhelp,asHIITimprovesage-relateddeclineinmitochondria[R]. Inaddition,nicotinamideriboside(NR)supplementscanbeused.NRisaprecursorofnicotinamideadeninedinucleotide(NAD),whichisacompoundinthebodythatplaysakeyroleinmitochondriafunction[R].AnincreaseinNADispositivelycorrelatedwithanincreaseinmitochondrialfunction,andthusenergyproduction.ArecentstudyfoundthatoraladministrationofNRsupplementsledtoanincreaseofNADlevelsbyapproximately60%[R]. TestosteroneLevelsBegintoDecline  Betweentheagesof30and40,testosteronestartstograduallydropinmenatarateofabout1%-2%peryear[R,R].Asaresult,thebodyprogressivelystartstoexperiencechangesinlibido,erectilefunction,bonedensity,andleanmusclemass,andtheriskforcardiovasculardiseaseandmetabolicsyndromeincreases[R]. Theseeffectscanbecomechronicinlaterdecadesifleftuntreated,soat30,it’simportanttoworktowardslowingthesechanges. Exercisingmoreandimprovingsleepcancontributetoanincreaseintestosteronelevels[R]. Insomecases,lowtestosteronemayrequiretestosteronereplacementtherapy[R].Ifyouhavequestionsaboutmaintainingorenhancingyourtestosteronelevels,it’sbesttospeaktoaprofessionalwhospecializesinhormonalhealth. MetabolismChanges Metabolismis theprocessbywhichthefoodweconsumeisconvertedintoenergywecanuse.Aslowmetabolismisassociatedwithlowenergylevelsandhighfatstorage,whileafastmetabolismislinkedtohighenergylevelsandlowfatstorage.Asweage,ourmetabolicratedecreases,puttingusatriskofweightgain,evenifourcaloricintakeandexercisestayconstant[R,R].Hormonalchanges,lossofmuscle,andadecreaseinmitochondrialfunctionallcontributetoanoveralldeceleratingmetabolicratewithage. Oneeasywaytomaintainfavorablemetabolicratesisthroughhydration.Onestudyshowedthattheconsumptionof500mlofwaterincreasedthemetabolicrateby30%.Theincreaseoccurredwithin10minutesofdrinkingandreacheditsmaximumafter30-40minutes[R]. Youcantrackyourhydrationusingasmartbottle,suchas HidrateSpark2.0. Additionally,increasingone’sactivitylevelcancompensatefortheanticipateddeclineinmetabolicratein middle-age.Duringaworkoutsession,yourequiremoreenergythanatrest,sothebodyhastodomoretomeetdemandsbyincreasingmetabolism.Vigorousexercisecanevenkeepthemetabolicrateelevatedforhoursafterthesession[R]. ChangesinpH OurcellstendtobecomemoreacidicwithagebecauseofaprogressivelossofpHcontrol [R,R].Thisaffectsmetabolism,insulinsensitivity,andproteinfunctioningandcanresultindiseaseslikeosteoporosisandkidneystones[R, R].Acidityisevenafavorableconditionforcancergrowth[R].It’sthereforerecommendedtocontrolacidtomaintainyourhealth. Thefoodsweeatcanleadourbodiestobecomemoreacidicormorealkaline(theoppositeofacidic).Forexample,coladrinksarehighinphosphorus,whichshiftsthebodyintoamoreacidicpH,soavoidingthemhelpskeepthebodymorealkaline[R,R]. DietsricherinfruitsandvegetablesandlowerinmeatarealsolinkedtoamorefavorablealkalinepH[R,R].Inaddition,somealkalizingdietarysupplementscanalsodecreasethebody’sacidity[R]. LossofFlexibility Flexibilityalsodiminisheswithage,particularlystartinginthe30’sformen[R].Flexibilityhasbeenassociatedwiththepreventionofandrelieffromlowerbackpain,preventionofmusculoskeletalinjuries,andimprovementofposture[R].Inaddition,ithasbeensuggestedtoimproveathleticperformance[R]. Inordertomaintainflexibility,itisrecommendedtocompleteaseriesofstretchingexercisesforeachofthemajormuscle-tendongroupsatleasttwiceaweekatminimum,andfivetimesaweekformaximumimprovement[R,R]. Practicingyogahasalsobeenshowntoenhanceflexibility.Yogaposesstretchyourmusclesandaimtoincreaseyourrangeofmotion,whichiskeytoamoreflexiblebody.Onestudyfoundthatregularyogaduringa3-monthperiodresultedinimprovedperformanceonflexibilitytesting[R]. Conclusion Whethertheeffectsoftheabovechangeshaveyetbeenfelt,the30’sareaprimetimetoconsidersomelifestylemodificationsinordertoageaswellasyoucan. Tofindoutmore,startbybrowsingthroughourdirectoryofhealthandlongevityclinicswhereyoucanconnectwiththerightplacestostarttakingcontrolofyourownagingprocess. TheinformationonthiswebsitehasnotbeenevaluatedbytheFood&DrugAdministrationoranyothermedicalbody.Informationisprovidedforeducationalpurposes.Youshouldconsultyourdoctorbeforeactingonanycontentonthiswebsite. SponsoredProviders UpgradeLabs–SantaMonica CenegenicsofNewYorkCity GettingStartedandneedtostayinyourPrime Relatedarticlesyoumightlovereading TheUltimateGuidetoGutHealthandtheMicrobiome Cryotherapy:EverythingYouNeedtoKnowAboutColdTherapy TheMan’sGuidetoLongevity TheMen’sGuideToIntegrativeMedicine Guide:UnderstandingInfraredTherapyBenefitsforMen PhysicalandMentalRecoveryforMen BrainTrainingforMen ComprehensiveBiohackingGuideforMen BoostEnergyat40 InterpretingYourGutHealthTestResults We'recommittedtobeingthemosttrustedonlinereviewcommunityonthemarket.