Generally speaking, dad bod refers to younger middle-age males who's bodies aren’t out-of-shape, but aren’t necessarily in-shape, either. Bodies change with age, and dad bod is a reference to that. But is there any medical science behind why our bodies adjust over time and react differently to certain diets as we age? Is it related to metabolism? One of Intermountain's experts on exercise and nutrition, Dr. Liz Joy, MPH, shares her thoughts on the dad bod phenomenon and reasons why men may experience it as they get older.

“The dad bod absolutely has to do with changes in metabolism! A number of issues contribute to the change in weight and body composition over time. The decline in muscle mass after age 40 is estimated to be between 30 and 50%. This loss in muscle mass is referred to as sarcopenia, and it is clearly associated with a higher risk of disease such as obesity, type 2 diabetes and osteoporosis. There is a range of sarcopenia that starts with "pre-sarcopenia: defined as loss of muscle mass, without decrease in either strength or function. Sarcopenia is a loss of mass along with a decrease in strength; and severe sarcopenia is a loss of mass, strength and function. The loss of muscle mass is a result of several mechanisms. Physical inactivity plays a significant role in age-related muscle loss. Meaning, the older we get, the more we sit. The more we sit, the more muscle we lose. It's the classic use it or you're going to lose it. 

The most studied interventions for the prevention of age related sarcopenia is resistance training. Relatively recent research suggests that exercise intensity is an important variable in preventing sarcopenia. It appears that higher intensity exercise (such as circuit strength training) is associated with greater improvements in muscle metabolism. So to prevent the "dad bod", men need to achieve at least 150 minutes per week of moderate to vigorous physical activity - including 1-2 sessions per week of higher intensity strength training. Additionally, they need to modulate their caloric intake. Eating like a college student won't give you a college student's body! Finally, "dads" should spend less time in the Lazy Boy watching sports, and more time playing sports.”

For more information on diet and exercise topics, visit the LiVe Well category on the Intermountain Blog.