Decades of training reduces inflammation markers, but can’t fully turn back the clock
This meta-analysis pooled 17 studies (~649 participants) comparing master athletes (35+ years old with 10+ years of consistent training) to untrained peers.
Lifelong exercisers showed significantly lower CRP levels (a key inflammation marker linked to mortality) and higher anti-inflammation markers compared to sedentary age-matched adults.
A trend toward lower inflammation markers became significant when analyzing only male and endurance athletes. However, when compared to young untrained adults, master athletes still showed elevated inflammatory markers, suggesting exercise slows but doesn’t fully reverse age-related inflammation.
My Thoughts
This is both encouraging and humbling for recreational runners.
The CRP reduction is particularly meaningful since elevated CRP is a strong predictor of all-cause mortality. What stands out is that the benefits held regardless of training intensity, which is reassuring for those of us not logging elite-level volume.
The comparison with young adults is a useful reality check though. We can meaningfully slow the inflammatory aspects of aging, but we’re not going to fully reverse biology. That’s not a reason to stop. It’s a reason to keep going.
Does shifting your protein sources improve metabolic health?
This 10-week RCT assigned 73 adults with metabolic syndrome to either a plant-heavy diet (70% plant / 30% animal protein) or animal-heavy diet (30% plant / 70% animal protein).
Both groups saw significant improvements in weight, BMI, blood pressure, and atherogenic index (a cardiovascular risk marker). The plant protein group showed additional decreases in waist circumference and triglycerides. The animal protein group showed increases in HDL cholesterol.
When comparing between groups, however, there was no statistically significant difference in outcomes.
My Thoughts
This reinforces something I keep coming back to: total protein intake and overall dietary quality matter more than obsessing over plant vs animal sources. Both approaches worked.
The slight edges in different directions (plant for waist/triglycerides, animal for HDL) suggest there may be individual variation worth considering, but for runners the practical takeaway is that you don’t need to go fully plant-based or fully carnivore. A mix that fits your preferences and lifestyle can absolutely work.
Honey performs just as well as traditional sports nutrition during long efforts
This crossover trial had 12 trained cyclists consume either honey or a traditional carbohydrate sports product (90g/hr) during 3 hours of steady-state cycling followed by a time-to-exhaustion test.
There was no difference in carbohydrate oxidation (~2.4 g/min), fat oxidation, GI symptoms, or performance in the capacity test. Breath hydrogen (a marker of carbohydrate malabsorption) was also similar between conditions.
The researchers concluded honey is a viable alternative to conventional sports nutrition products.
My Thoughts
This is genuinely useful for runners who prefer whole-food options or want to reduce their reliance on processed gels and drinks.
The fact that GI symptoms were comparable is key, since that’s often the concern with “real food” fueling. At 90g/hr, this matches current high-carb fueling recommendations for endurance events.
The practical challenge is logistics: honey isn’t as convenient to carry as a gel packet. But for training runs or athletes who tolerate it well, this opens up a cost-effective, accessible option.
