Nutritional

During the vacation period, the vast majority of people significantly relax their daily eating habits. Frequent meals away from home, an exponential increase in refined sugar consumption, higher alcohol intake, and general disruption of regular schedules are very common and culturally accepted practices during the summer months. Although the psychological relief provided by this flexibility is highly beneficial for reducing accumulated stress, the digestive system usually pays a fairly high metabolic toll. The main one affected by all these summer excesses is not just the scale, but our gut microbiota, a fascinating and complex ecosystem that dictates a large part of our physical and mental health.

The microbiota is composed of trillions of microorganisms, mainly bacteria, viruses, and some fungi, that live in perfect symbiosis throughout our gastrointestinal tract. This living community is responsible for digesting complex nutrients, synthesizing essential vitamins like vitamin K, and training our immune system to defend against external pathogens. When we subject the body to diets high in saturated fats, refined flours, and alcohol for several consecutive weeks, the digestive microbiota undergoes a clinical process medically known as dysbiosis. This phenomenon involves a severe loss of bacterial diversity: beneficial strains decrease rapidly, while opportunistic and pro-inflammatory bacteria proliferate completely out of control.

THE GUT-BRAIN AXIS AND SYSTEMIC INFLAMMATION

The symptoms of a deeply disrupted microbiota following summer vacation are easily recognizable in daily clinical practice. A person usually experiences severe abdominal bloating at the end of the day, painful gas accumulation, slow and heavy digestion, alterations in bowel transit, and even an inexplicable mental fatigue that makes returning to work difficult. Contemporary science has demonstrated that the gut and brain are connected bidirectionally through the vagus nerve. If the digestive ecosystem is inflamed due to recent dietary excesses, it will send continuous alert signals to the brain.

Therefore, consciously recovering a healthy and balanced microbiota is the indispensable first step to restoring cellular energy levels and cognitive clarity upon returning to the office. The most common mistake when trying to solve this root problem is resorting to extremely restrictive diets, prolonged fasting without medical supervision, or commercial detox plans based exclusively on liquid juices. These drastic interventions pose an additional biological stress factor for a human microbiota that is already severely weakened by summer abuses.

CLINICAL NUTRITION TO RECOVER BACTERIAL DIVERSITY

Restoring the digestive tract should always be gradual and based strictly on evidence-based clinical nutrition. The first major therapeutic goal is to reintroduce dietary fiber, an essential element that acts as the primary food for the few beneficial bacteria that survived summer excesses. To properly feed the resident microbiota, it is essential to prioritize abundant consumption of prebiotic foods. These are complex carbohydrates that the human body cannot digest on its own, but that ferment upon reaching the colon, serving as an excellent energy substrate for the microorganisms.

Accessible foods like raw garlic, onions, asparagus, whole grain rolled oats, and slightly green bananas are excellent prebiotic sources. Alongside this inclusion, alcohol, artificial sweeteners, and ultra-processed products should be temporarily eliminated, as they act as direct toxic agents that halt the cellular recovery of delicate intestinal tissue. Once fiber is reintroduced gradually to prevent discomfort from gas, the next logical step is providing new live bacteria to the system to repopulate the microbiota depleted over previous weeks.

THE ROLE OF HYDRATION AND BIOLOGICAL RHYTHMS

This is where natural probiotics present in traditional fermented foods come into play. Integrating small daily portions of plain, unflavored whole milk yogurt, milk or water kefir, unpasteurized sauerkraut, or kombucha tea helps seed the digestive terrain with highly beneficial strains, such as lactobacilli and bifidobacteria. This nutritional intervention drastically accelerates gastric mucosa repair, reduces intestinal permeability, and builds a strong, resilient microbiota against future stressors.

In addition to solid diet, consistent hydration and respecting circadian rhythms are decisive factors in metabolic recovery. Drinking enough mineral water facilitates transit and the natural elimination of accumulated toxins. Likewise, having an early dinner and respecting an overnight fast of at least twelve consecutive hours activates the migrating motor complex, an internal biological sweeping mechanism that clears food remnants and regulates the microbiota population in the small intestine during the night. Maintaining digestive balance requires consistency, but a healthy and diverse gut is the biological foundation upon which an impenetrable immune system and a focused mind are built.

In the realm of corporate wellness, nutrition is often approached from a purely mathematical perspective: calorie counting, macronutrient distribution, or weight loss guidelines. However, modern neurobiology has brought about a radical paradigm shift. Today, we know that nutritional health does not depend solely on what we ingest, but on how our nervous system processes that food. At the heart of this scientific revolution is the vagus nerve, the anatomical structure that directly connects the brain with the digestive system.

Understanding the function of this nerve is fundamental for any professional wishing to optimize their metabolism, eradicate inflammation, and maintain stable energy levels throughout the workday.

The Two-Way Highway of Digestion

The vagus nerve (the tenth cranial nerve) is the longest and most complex nerve of the autonomic nervous system. It acts as an information superhighway traveling from the brainstem to the abdomen, branching out through the heart, lungs, and, very specifically, the entire gastrointestinal tract.

For decades, medicine believed that the brain sent unidirectional orders to the stomach. Today, neurogastroenterology has demonstrated that eighty percent of the vagus nerve fibers are afferent; that is, they transmit information from the gut to the brain. The stomach and the microbiota act as a great biological sensor. If an organization’s staff consumes diets rich in ultra-processed foods, intestinal bacteria generate signs of systemic inflammation. The vagus nerve captures this toxicity and sends alarm signals to the brain, which biologically translates to lethargy, brain fog, and chronic fatigue in the office.

Rest and Digest: The Biology of Absorption

To understand the relationship between the vagus nerve and nutrition, we must observe the autonomic nervous system. The vagus nerve is the captain of the parasympathetic system, responsible for the “rest and digest” response. When this system is activated, the body secretes the necessary gastric juices, increases intestinal motility, and optimizes the absorption of vitamins and minerals at the cellular level.

The problem in the current work environment arises with chronic stress. When a worker eats in a hurry in front of the computer while answering urgent emails, their brain activates the sympathetic system (the “fight or flight” response). In this survival state, blood is diverted from the stomach to the peripheral muscles and the vagus nerve is completely inhibited. As a result, digestion stalls. Eating the healthiest salad in the world under a state of acute stress prevents the body from absorbing its nutrients, causing abdominal bloating, gas, and the dreaded gastric reflux.

Nutritional Psychiatry: Foods That Stimulate Vagal Tone

Like a muscle, the vagus nerve has a “tone.” A high vagal tone indicates a flexible nervous system and an efficient metabolism. The fascinating branch of nutritional psychiatry teaches us that we can strengthen this nerve not only through relaxation, but through specific dietary strategies:

• Probiotics and fermented foods: Kefir, kombucha, sauerkraut, or plain yogurt nourish the microbiota. Healthy gut bacteria produce short-chain fatty acids (like butyrate), which act as a biochemical message that “massages” and stimulates the endings of the vagus nerve, reducing anxiety.
• Omega-3 fatty acids: Found in salmon, sardines, walnuts, and chia or flax seeds. Omega-3 is crucial for maintaining the integrity of the myelin sheath that covers the vagus nerve, ensuring that the transmission of electrical impulses between the gut and the brain is fast and clean.
• Tryptophan and polyphenols: The gut produces more than ninety percent of the body’s serotonin. Consuming foods rich in tryptophan (such as eggs, turkey, or oats) and antioxidants (red fruits, pure cocoa, extra virgin olive oil) provides the building blocks necessary for the gut to synthesize these neurotransmitters and the vagus nerve to communicate them to the brain.

Eating Behavior: How We Eat Matters as Much as What We Eat

To maximize the nutritional health of the human team, it is not enough to offer healthy options in the corporate cafeteria; it is necessary to re-educate eating behavior. Stimulating the vagus nerve before eating is the most economical and effective preventive medicine intervention.

The simple act of taking five deep, diaphragmatic breaths before the first bite sends a mechanical signal to the brain that instantly activates the vagus nerve. Likewise, slow and conscious chewing stimulates the production of saliva, which contains digestive enzymes and growth factors that send the satiety message to the hypothalamus, preventing emotional hunger and overeating.

Conclusion: Nourishing the Internal Connection

In short, separating nutrition from neurobiology is a scientific error. The vagus nerve shows us that we are a deeply interconnected ecosystem. Caring for people’s nutritional health implies respecting biological timing, protecting the meal space from stressful stimuli, and choosing foods that favor a diverse microbiome.

We encourage you to transform the lunch break. Move away from screens, breathe deeply, chew calmly, and allow your vagus nerve to do its work. True high-performance energy is not found in stimulant drinks, but in a relaxed digestive system and a gut capable of communicating in peace with the brain.

In the current debate on nutrition, stances often polarize between the traditional consumption of animal-based products and strictly plant-based options. However, the forefront of nutrition this year proposes an approach based on biochemical evidence that transcends any ideological discussion. Molecular flexitarianism emerges as a technical and scientific response that analyzes nutrients at the cellular level. This strategy does not seek to impose drastic restrictions on organizational staff, but rather to optimize amino acid intake by combining biological efficiency with environmental sustainability.

For the corporate ecosystem, promoting this type of knowledge is key to ensuring the vitality of the workforce. Molecular flexitarianism is defined as the conscious design of a diet where the base is plant-based, but small doses of high-quality animal protein are strategically integrated. By approaching nutrition from this molecular perspective, the user optimizes their metabolism, reduces their individual carbon footprint, and avoids common nutritional deficiencies associated with drastic or poorly planned diets.

Bioavailability and the Amino Acid Map

The core of molecular flexitarianism lies in understanding two critical concepts: the biological value of protein and its bioavailability. Animal-based proteins are complete, meaning they contain all the essential amino acids in the exact proportions the human body needs for muscle synthesis and tissue repair. In contrast, plant-based sources are often limiting in certain amino acids. Applying molecular flexitarianism allows for perfect complementation in the small intestine, combining legumes or grains with small portions of animal protein to achieve an optimal absorption profile.

When any professional in an organization consumes only plant-based protein without precise planning, they risk a deficit in protein synthesis due to the lower digestibility of these foods caused by fiber and phytates. Molecular flexitarianism solves this obstacle elegantly. By introducing, for example, an organic egg or a small portion of wild-caught fish into a dish with high plant density, the absorption rate of the entire meal increases drastically, efficiently ensuring the maintenance of muscle mass and bone health for the worker.

Deficiency Prevention: Protecting Vitamin B12 and Heme Iron

One of the greatest risks of eliminating animal products entirely without supervision is the silent appearance of anemia and chronic fatigue due to a lack of heme iron and vitamin B12. Neuroscience and hematology demonstrate that plant-based iron (non-heme) has a very low absorption rate, below five percent, while heme iron from animal sources is absorbed at up to twenty-five percent. Molecular flexitarianism acts here as a biological safety net for the mental and physical health of the human team.

Through molecular flexitarianism, there is no need to consume large quantities of red meat that saturate the cardiovascular system. Precise, small interventions ensure the necessary levels of B12 to keep the nervous system in perfect condition and avoid mental fog in the office. Each team member who adopts molecular flexitarianism as a lifestyle constantly protects their ferritin stores, keeping daily energy levels stable and preventing physical exhaustion that is often erroneously attributed to the pace of work.

Planetary Sustainability from Cellular Biology

The impact of molecular flexitarianism goes beyond individual well-being; it is a direct tool for ecological responsibility. Reducing the demand for intensive livestock farming by replacing eighty percent of daily protein with plant-based sources reduces greenhouse gas emissions and global water consumption. The originality of molecular flexitarianism lies in the fact that it achieves this sustainability goal without requiring the individual to sacrifice their performance or metabolic health in the process.

Staff who implement molecular flexitarianism in their daily menus contribute actively to the organization’s sustainable development goals. It is a virtuous circle of global health: systemic inflammation in the body is reduced by increasing the consumption of antioxidants and plant fiber, while, in the same act, pressure on the planet’s resources is relieved. Behavioral science shows that this flexible approach is much easier for anyone to maintain in the long term than traditional restrictive diets.

A Strategic Decision for Workplace Health

In conclusion, molecular flexitarianism represents the intelligent evolution of modern nutrition. It is a discipline that unifies the biological need for high-quality nutrients with respect for the environment. Teaching the staff to eat with molecular logic, combining the best of the plant kingdom with the nutritional precision of the animal kingdom, is a direct investment in their longevity, performance, and emotional well-being.

Molecular flexitarianism is the ideal tool for designing high-energy workdays sustainably. We invite you to experience this balance at your next corporate meal: prioritize a base of vegetables and legumes, and use quality animal protein not as the center of the plate, but as a powerful molecular enhancer for your cells.

It’s a common scene in the corporate world: noon rolls around, and after a few hours of peak performance, an intense feeling of lethargy and mental fog sets in. This energy slump, commonly attributed to accumulated fatigue or a lack of coffee, is actually the direct result of poor metabolic management. Neuroscience and endocrinology show that a glucose spike resulting from poor dietary choices early in the day are the real culprits behind this energy crash.

When we eat foods high in refined carbohydrates or free sugars, our digestive system breaks them down quickly, releasing a massive amount of sugar into the bloodstream. This sudden spike triggers the body’s emergency response mechanisms. Understanding how to avoid these glucose spikes is not just a matter of weight management, but a fundamental scientific strategy for maintaining focus, emotional stability, and productivity throughout the workday.

The Physiology of Collapse: Reactive Hypoglycemia

To protect cells from the toxicity caused by excess blood sugar, the pancreas secretes a massive amount of insulin. The function of this hormone is to remove glucose from the bloodstream and store it in the muscles and liver. However, in the face of large glucose spikes, the insulin response is often disproportionate. The pancreas releases so much insulin that blood sugar levels plummet, falling below baseline. This phenomenon is scientifically known as reactive hypoglycemia.

When the brain—which relies on a constant and stable supply of energy—detects this sudden drop, it triggers its shortage alarms. It is at that very moment that the professional experiences the midday slump, often accompanied by irritability and a strong craving for sweets. The user thus falls into a metabolic trap: they turn to another ultra-processed food or sugary coffee to get out of the slump, generating new glucose spikes and perpetuating a vicious cycle of an energy roller coaster.

The order of foods: the physics of intestinal absorption

Nutritional biochemistry offers an elegant, scientifically proven solution to this problem without the need to completely eliminate carbohydrates: changing the order in which we eat our food. If we start a meal by eating fiber (vegetables) and protein or healthy fats, we create a viscous layer on the walls of the small intestine. This physical barrier significantly slows down the rate at which sugars enter the bloodstream, flattening the curve and preventing glucose spikes.

A breakfast consisting of toast with jam, juice, or store-bought pastries is guaranteed to cause an energy crash before lunch. In contrast, a breakfast that prioritizes eggs, avocado, nuts, or plain yogurt stabilizes blood sugar levels from the start of the day. By protecting the body from morning glucose spikes, we allow cellular mitochondria to produce energy in a steady and sustainable way, completely eliminating the need for artificial stimulants mid-morning.

The Impact of Blood Glucose Levels on Neuroinflammation and Mental Focus

The effects of glycemic instability go beyond physical fatigue; they directly affect brain plasticity. Science has shown that repeated glucose spikes induce a state of oxidative stress in neurons, promoting the release of pro-inflammatory cytokines. This low-grade inflammatory response is the cause of “brain fog”—that inability to concentrate, process complex information, or make quick executive decisions that so severely impairs professional performance.

In addition, drastic fluctuations in blood sugar levels disrupt the levels of key neurotransmitters such as dopamine and GABA. A brain subjected to constant glucose spikes is biologically more vulnerable to anxiety and mood swings. Promoting glycemic stability among employees is, therefore, one of the most powerful occupational health tools for safeguarding not only physical well-being but also the cognitive health and psychological resilience of teams.

Molecular strategies: the power of postprandial movement

There is a biomechanical tool available to everyone that can help mitigate the impact of high-calorie foods: muscle contraction. Skeletal muscles are the body’s largest glucose takers. When we take a light walk of just ten or fifteen minutes immediately after eating, the muscles absorb blood sugar to use it as fuel without the pancreas needing to secrete insulin, cutting glucose spikes off at the root.

This simple decompression routine breaks the cycle of a sedentary lifestyle and improves nutrient absorption. Staff who make a habit of moving around briefly after lunch report much easier digestion and the complete disappearance of afternoon drowsiness. By taming glucose spikes through movement, we optimize insulin sensitivity and allow the body to maintain a natural state of alertness, free from the chemical fatigue induced by inactivity.

Toward a culture of metabolic stability

In conclusion, midday fatigue is not an inevitable consequence of daily work, but rather a symptom of a metabolic imbalance that can be easily corrected. Changing the quality and order of the foods we eat does not require restrictive diets, but rather a biological understanding. Avoiding glucose spikes is a strategic decision that transforms our relationship with our own energy, ensuring sustained performance, a balanced mood, and long-term cellular health.

We are committed to a rigorous approach to nutrition that empowers people to take control of their physiology. Understanding the dangers of blood sugar spikes is the first step toward creating workdays filled with energy and well-being. We invite you to try a savory breakfast tomorrow, start your meals with fiber, and treat your body to a short walk after eating. Your mental clarity, your health, and your productivity will show you the power of a balanced metabolism.

When we talk about “losing weight,” modern nutritional science prefers to use a much more precise term: fat oxidation. A person’s total weight is a misleading metric, since it includes water, glycogen, and muscle mass. What we’re really aiming for to improve metabolic health is for the body to be able to mobilize stored fatty acids and use them as an energy source—a process that requires a specific hormonal environment, not just a drastic calorie cut.

For professionals seeking sustainable results, it is vital to understand that the body does not “burn” fat magically; it oxidizes it through mitochondrial processes. Fat oxidation is an aerobic process in which fats are broken down in the presence of oxygen to produce ATP (energy). If the calorie deficit is too aggressive, the body may go into a state of alarm, slowing down metabolism and prioritizing the breakdown of muscle proteins over lipids.

The role of metabolic flexibility

The key to efficient fat oxidation lies in metabolic flexibility. This concept refers to our cells’ ability to switch between using glucose and using fatty acids depending on availability. A person with low metabolic flexibility constantly relies on carbohydrates, which causes insulin spikes that block lipolysis. Workers can improve this ability through controlled eating windows and a smart distribution of macronutrients.

When we strategically keep insulin levels low, we help the enzymes responsible for fat oxidation to function effectively. It’s not about radically eliminating food groups, but rather about training the metabolism to learn how to tap into its own energy reserves. A flexible body is one with more stable energy throughout the day, avoiding the typical blood sugar crashes that affect concentration and emotional well-being.

The Importance of Strength Training in Nutrition

There is a widespread scientific myth: the belief that only cardio promotes fat oxidation. The physiological reality is that muscle tissue is the most metabolically active organ in our body. The greater the muscle mass, the higher the basal metabolic rate, which means that the user burns more energy even at rest. Muscle acts as a silent “burner” that optimizes the use of ingested nutrients.

To boost fat oxidation, nutrition must be combined with strength training that preserves lean body mass. When performing resistance exercises, we increase post-exercise oxygen consumption (EPOC), which keeps the rate of fat oxidation elevated for hours after the workout is over. Athletes who prioritize muscle achieve a body recomposition where fat loss is real and metabolic rebound is virtually nonexistent.

The Myth of Fat-Burning Zones and Calorie Deficits

For years, it was believed that there was a specific exercise intensity for fat oxidation. While it is true that at low-to-moderate intensities the percentage of fat used is higher, what really matters at the end of the day is the overall energy balance and mitochondrial health. Nutrition must provide the necessary micronutrients (such as carnitine, iron, and B vitamins) so that the cellular machinery responsible for oxidation can function smoothly.

The calorie deficit should be moderate, ideally between 10% and 20% below maintenance levels. A larger deficit compromises the endocrine system, especially in women, where too low an energy intake can disrupt the hormonal cycle. Healthy fat oxidation is that which allows professionals to maintain their daily activity without causing fatigue that prevents them from fulfilling their work or family responsibilities.

Protein and satiety: allies of lean muscle mass

In any scientifically sound plan for fat burning, protein is the non-negotiable macronutrient. It has the highest thermic effect (the body expends more energy processing it) and is the key factor in maintaining satiety. Workers who ensure an adequate protein intake avoid ravenous hunger and protect their muscles while the body draws on fat stores. It is the most efficient strategy for preventing sagging skin and chronic fatigue.

In addition, a diet rich in fiber and minimally processed foods reduces systemic inflammation. Chronic inflammation directly blocks lipolysis; an inflamed body “holds on” to its fat reserves as a protective mechanism. Therefore, fat oxidation improves exponentially when the diet is based on whole foods that regulate the gut microbiota and naturally stabilize blood glucose levels.

A biological process, not a race

In short, fat oxidation is a complex biological process that requires patience, science, and consistency. There are no shortcuts or magic supplements that can replace a sound nutritional plan and physical activity. As wellness specialists, our goal is to help everyone understand that taking care of their body composition means taking care of their long-term metabolic health, thereby reducing the risk of chronic diseases.

Starting at age 35, the body begins to change quietly. It’s not something we notice overnight, but gradually hormonal, metabolic, and structural changes occur that affect both women and men. One of the most relevant and least discussed changes is the progressive loss of muscle mass.

Maintaining muscle mass is not just an aesthetic issue. It’s a key factor for metabolic health, strength, injury prevention, future mobility, and quality of life. And this is where protein plays a fundamental role.

WHAT HAPPENS IN THE BODY AFTER 35

From this stage on, a natural process called sarcopenia begins, which involves the gradual loss of muscle mass and strength. This process can speed up if there isn’t enough physical stimulus or if the diet doesn’t meet protein needs.

In women, hormonal changes approaching perimenopause can also influence body composition. In men, the gradual decrease in testosterone can also affect muscle mass. In both cases, the result can be the same: more difficulty maintaining strength, a greater tendency to accumulate fat, and slower recovery after exercise.

The good news is that this process is neither inevitable nor irreversible. It can be prevented and slowed down with two basic pillars: strength training and sufficient protein intake.

WHY PROTEIN IS SO IMPORTANT

Protein is the macronutrient responsible for building and repairing tissues, including muscle tissue. Every time we train, especially strength training, we create a stimulus that “breaks” muscle fibers at a microscopic level. For the body to repair and strengthen them, it needs amino acids, which are the building blocks of protein.

After 35, the body becomes less efficient at using consumed protein to synthesize new muscle mass. This means women and men may need a slightly higher amount than in earlier stages to get the same effect.

It’s not about consuming large amounts without control, but about adjusting quality and distribution throughout the day.

HOW MUCH PROTEIN DO WE REALLY NEED

General recommendations for the adult population are usually set at 0.8 grams per kilogram of body weight per day. However, various studies in nutrition and healthy aging suggest that after ages 35–40, an intake between 1.2 and 1.6 grams per kilogram may be more appropriate, especially if regular physical activity is performed.

For example, an active 60 kg woman might need between 72 and 96 grams of protein per day. An 80 kg man might require between 96 and 128 grams.

What matters most is not only the total amount, but how it’s distributed. Spreading protein across different meals supports muscle protein synthesis more efficiently than concentrating it only at dinner.

PROTEIN AT EVERY MEAL: A SMART STRATEGY

Many people—women and men—tend to eat low-protein breakfasts (coffee, toast, pastries) and concentrate most of their intake at lunch or dinner. This pattern does not support muscle building.

A more effective strategy would be to include a protein source at each main meal:

• Breakfast: plain yogurt, eggs, fresh cheese, tofu, or plant-based protein
• Lunch: legumes, fish, lean meat, eggs, or plant-based combinations.
• Dinner: lighter options but with enough protein.
• Snacks if needed: nuts, yogurt, hummus.

The goal is to reach approximately 20–40 grams of protein per meal, depending on body weight and activity level.

PROTEIN QUALITY: ANIMAL AND PLANT

Both women and men can meet their needs with animal, plant, or combined sources. Animal proteins (eggs, fish, meat, dairy) contain all essential amino acids in optimal proportions. Plant proteins (legumes, nuts, seeds, whole grains) may need to be combined to get a complete profile. What matters is variety. A diverse diet not only supports muscle mass but also gut and metabolic health.

PROTEIN AND METABOLISM: BEYOND MUSCLE

Maintaining muscle mass also directly affects metabolism. Muscle is a metabolically active tissue: the more muscle mass we keep, the higher our resting energy expenditure.

This means caring about protein intake after 35 not only helps maintain strength and functionality, but also supports body weight control and glucose stability. In addition, good muscle mass protects against falls later in life, improves posture, and reduces joint pain caused by structural weakness.

THE ROLE OF STRENGTH TRAINING

It’s important to emphasize that protein alone does not build muscle mass. It needs a stimulus. Strength training—adapted to each person—is the signal that tells the body it must preserve and develop muscle.

It’s not necessary to lift heavy weights. Bodyweight exercises, resistance bands, or guided gym training can be enough if done progressively and consistently. The combination of strength + adequate protein is the most effective formula to preserve muscle mass in women and men after 35.