Jun 2023
17m 42s
Age related muscle loss is accelerated by underuse, new studies find.
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Link to study: https://bit.ly/slow-muscle-loss
Show Notes:
0:00 Intro
0:30 As you age, you move less.
2:40 Aging is associated with changes in muscle metabolism and a decline in functional capacity.
3:45 There is an increase in insulin resistance as you age.
6:00 Aging is associated with declines in skeletal muscle mass, sarcopenia and dynapenia.
6:50 Lean muscle loss occurs at .7 to .8%/year during your 70s.
7:30 Rate of muscle loss is greater in legs and lower extremities as you age.
8:10 Hand grip strength reflects your habits.
9:45 Increase your physical activity as you get older.
10:15 You preferentially lose fast twitch muscle fibers as you age.
13:10 Increase protein intake as you get older.
16:20 Do resistance training 3 to 4 days per week and walk 10,000 to 12,000 steps on most days.
16:47 You can overcome the age-associated declines in muscle protein synthesis and changes in muscle fiber type.