The lifestyle choices we make centered around the food we eat, how often we exercise, the quality of our sleep, and how we manage our stress have a huge impact on the quality of our lives. Learn to Age Strong and Love Your Life at www.livewell50.com See you on the inside!
Huummmmmm😮 I check this out to. Haven't been training, just went back to jiu-jitsu yesterday. And boy I'm out of shape. I noticed too some muscle wasting and strength before going back to jiu-jitsu
At 61 i found it harder to put on lean muscle mass. Just adding a 40 gram of protein shake pre workout has helped me put on 8 lbs over the course of the year.
I am going on 76. I have been working out, weights and cardio, for 62 years. I have always followed a 1 gm or more per lb of body weight. Working out will keep you fit for most of your life but the bigger issue by my age is the loss of tendon strength and arthritis. When those go so goes the muscle. I will never quit working out and will maintain the high protein diet but my training has changed from heavier lifting to lighter loads and more volume. Hope that helps. Keep on keeping on!
I'll be 75 next month. I eat a pound or more of red meat every day and do either 200 pushups or 150 inverted rows 6 days a week. There is no reason to get weak as we age.
Thank you for this video. Perhaps you should make another similar and rename it for over 70s, 80s and 90s. From the comments, there are people here who think being 100lbs is an impossibility. But they clearly haven't any experience of being an octogenarian who has lost practically all of their muscle mass after a succession of fractures and inactivity combined with processed foods. It's pretty shocking when you see how frail someone you love can get in a very short few years. This information is VITAL for families with elders.
So glad to find your videos. I turn 60 in four days and I am a janitor in a grocery store, so I average 6-7 miles per day, walking on a cement floor. I learned that I have to stretch before and after work every day. I just got a set of resistance bands so I plan on recovering the workouts I used to do in college (only geared to a 60 year old rather than a 20 year old).
Excellent Roger! You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to AGE STRONG, please check out livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
Swim. If you can find a pool, swim. It’s such a great way to stay toned at any age. Do push-ups in your house against a counter and squats holding the counter or get on the treadmill at a low speed with a high incline of 6 or over and your body will rock no matter what age! Definitely eat the protein and high fat, carnivore in my opinion is the best diet on the planet.
@@paulmaxwell8851 thank you for the tip! I’ve just started adding push-ups and see a huge difference so I’ll do sit ups as well and put weights on my legs and do some leg lifts :-)
I told my PCP that I thought I have sarcopenia 8 years ago, and it pissed him off that I used the phrase - correctly - and accurately - to describe the muscle wasting I was having at pre-menopause. It was my 1st appointment with him. He basically shamed me for knowing about my own health. 8 years, later, he never did anything and now I am 60 and can't keep weight on. In that time, I dropped from 119 to 105.
Sorry to hear that. But it's never too late. You should try and lift weight and do some resistance training (if you are not already) . Here's a play list that will have multiple videos on strength training for adults ua-cam.com/video/yQ0G5x5hI28/v-deo.html Good luck!
What made you think you had sarcopenia 8 years ago? Why do you think this happened to you? Thank you. Hope you're on some kind of program now and doing better. Let me know. I'm interested in info from people dealing with this. TY!
Thank you. I'm 65, have been a nurse for over 40 years (most of which with no training on preventive health), so I have chronic back pain (disc bulging and facet joint arthropathy). I've recently joined a gym to try to increase muscle strength to protect my spine. I also take protein supplements after weight training. I was so pleased to see you confirming just that process for me. Thanks again.
You are very welcome Robyn! You may also want to check out our Facebook group where we post about Lifestyle Medicine and Wellness facebook.com/groups/livewell50 See you on the inside!
@@susanwright1999 Hi Susan, I have tried lots of supplements. Being vegetarian, I now use a whey protein powder. Most of them are so packed with chemical sweeteners they are unpalatable, but I also add a shot of espresso to the mix to help it go down.
When I hit 63, it was like a switch. You start going down hill, you first notice objects seem heavier than you remember. Then clothes are noticeably looser. Does cotton expand? All of your jeans at the same time? Then people start making comments.
Keep working at it, yes it does get harder as we age! You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to improve your Posture, treat sore muscles with Trigger Point release, full length Over 50 Men’s Health course, Fall prevention and Balance course, Treat your own Shoulder course, Learn to Meditate course and so much more. AGE STRONG with us at livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
Age is just a number, ....you are only as old as you think you are,....your body doesn't fail you,...you fail your body.....your jeans don't fit,...because you let that happen,......people will call you old ,because you didn't slow down the aging process. ....it's never too late, to stop counting birthdays.
Well I'm 63 getting ready to turn 64 in about 4 months and I maintain my muscle mass by exercising 4 days a week eat as much protein as possible each day as close as I can get to 200 g of protein according to your body weight most people need to maintain 0.7 to 0.8 a protein a day times your body weight to maintain if you're looking to gain muscle mass you're going to have to increase it up to 1.2* your body weight of protein and exercise with variable intensity workouts and also walk one or two times a week 40 minutes to make sure you exercise your cardiovascular that works for me I also take supplements protein powder protein shake drinks and other positive supplements
Great video I’m 74 and do weights of course 10 to 20 pounds for resistance. Eat lots of animal protein and supplement it with a protein shake 60 min after exercise.
I'm 71 years old and just got back into the gym again ( 2 months ) but I can feel a significant difference even with moderate weights but now I will take in more protein 😊😊😊😊😊😊😊😊😊
This is insane. I've just followed along with your calculation putting in my ideal body weight and I should be taking in 95 grams of protein per day. Now I'm not an older person.. But its never to early to start saving and putting on new muscle!
Hi Ed like watching your video.I only watched a couple of them hope to find time to watch more of them.You are an amazing person.Your explanation is so much better than doctors.Doctors are jus after money n never give such a thorough explanation n advice like u do.Doctors dont explain or give advice to their patients.All they do is prescribed medication n their time seeing patients is limited.You explained everything so thoroughly n you are so helpful to older people.Thank you n God Bless You!😁
According to my research, our protein intake should be based upon lean body mass which excludes fat and bone. For example, I'm 5'8" 150 pounds with a BMI of 23. The Lean Body Mass calculator shows between 113 to 120 pounds of lean mass on average. Now I can apply the 1 to 1.5 grams of protein per lean body mass guideline. If I was back at 205 with a BMI of 31, I would be over-eating protein based upon 50 pounds of excess fat.
@@lozza2272There is a difference between lean body mass and lean body weight. Lean body weight is the weight you would like to be and be lean at the same time. Lean body mass is your current weight minus your fat mass, this includes everything except fat. When it comes to protein intact, it would be better to error on the higher side rather than not getting enough, especially if you are older. I am 6', 155 lbs, 64 years old, in a recent body composition analysis, lean mass is 132 lbs, fat mass 22 lbs, 15% body fat. I eat 150 to 200 grams of protein per day. I eat double what this doctor says I should eat. I also strength train. Getting a body composition analysis done is not imperative, fact is, just use the weight(lbs not kilos) that you want to be as your benchmark. 150 lbs, 150 grams of protein as a minimum benchmark.
At 4:20 you suggest getting 1.0 - 1.5 grams of protein per kilogram of body weight per day. Confused by the metric system? It's 0.45 - 0.68 grams of protein per pound of body weight per day. Multiplying for, say, a 130 lb woman, that would mean you need 58 to 88 grams of protein every day, preferably spread across all three meals. Don't eat all that protein for dinner! A 150 pound man would need 67 to 102 grams every day. And that's the minimum to prevent sarcopenia, especially if you're over 55. Combine this with serious weight-bearing exercise and you'll do well!
i don't think more protein intake is the answer. Most people get way too much protein and fat in the diet. My dad was eating 10x more meat meat than me, but his body was shriveled and shrunk, but his pot belly was still there. Instead of more protein intake, we must strive for better digestion, because we lose stomach acid and digestive enzymes as we age.
Yeah I'm over 70 years old. Yeah I lift weights because I know about muscle mass decrease with age. No I do not eat 3 meals per day. I practice Intermittent Fasting. I eat only at 1:00 PM and 6:00 PM. My first meal of the day is my heavy protein meal. I consume 2 cups of bone broth . Inside my soup mug I also have 10 capers and a cup of either Spinach, Green peas, Edamame, or Fava beans. I also consume 2 hard boiled eggs, 1/2 cup of tuna or 2 sardines, and 1 small butter sandwich. I also consume 1 smoothie with 1 TBS of Sesame seeds, 1 TBS of Flax seeds, 1 TBS of Chia seeds, some almonds, some walnuts, and some cashew nuts. I also put inside 10 blueberries, 6 strawberries 8 banana slices, and other fruits like pineapple, apple, dragon fruit, papaya and 1 or 2 cups of almond or oatmeal milk. for my 6:00 pm meal I have a variety of vegetables (all raw except for my beet roots) and 2 cups of water. I finish it all with my anti muscle cramp foods 8 banana slices, 2 squares of dark chocolate with 2 TBS of peanut butter some almonds, pumpkin seeds. Thats all folks. Those are the two meals that I eat daily. its working because I see muscle growth.
My urologist stated that people eat too much protein causes kidney and bladder issues. It can be a fine line for some. I eat about >30g or less per meal x3 and I'm plenty buff at 56.and 172 lbs. at 5=9". But, if I eat x2 day, or 40 grams per meal, I feel uncomfortable and have urinary issues. I have a fairly "fast metabolism and eat plenty.
There are no conclusive studies on protein and kidney failure, .....protein does however have a diuretic effect. .......it's important to drink plenty of water with protein intake......the body is mostly protein,....it makes sense to eat protein,....unless you have kidney issues.
I've been reading studies/watching videos on this subject. From what I've gleaned, it seems to be that, in our 50s, the kidney and bladder scenario you mention is a thing, but that the older we get, up into our 8th and 9th decades when protein isn't absorbed easily, it's not so much of a concern. The benefits of high-protein on reducing debilitating frailty outweigh the minimal risks to the kidney and bladder, the docs say.
Exactly. A study was done in the UK stating we need 1 gm. of protein per *kilo" of bodyweight. Many Americans simply believed that it's "1 gm. per lb. of bodyweight', over twice what's needed. Lots of people will develop issues from too much.
An "adequate level of protein" is irrelevant if the protein is not being digested - the major problem I diagnose in our clinic. The first step is breaking up the meat my chewing into smaller pieces. Many older individuals have dental problems. Second, stomach acid is needed to 'open' (unfold) the protein bundles, unraveling the amino acid protein bundles. Many individuals with blood type A and AB do not produce sufficient stomach acid. Then, step three, good quality bile (metabolized from cholesterol) is needed to seperate in the individual amino acids from the open protein bundle and aid in the adsoprtion of the amino acids.
Maybe more people should do intermittent fasting. Just skipping one meal allows the body to rest. People in general eat too much (especially too much meat), too often, and too unhealthy.
@@lupebutterfly9161 Yes, fasting would help, but people need to be trained how to fast successfully. Staring with not eating carbohydrates to stimulate a metabolic change to burning fat
I think it depends on how you've maintained fitness throughout your lifetime. If you didn't do anything I don't think it matters much because what you've lost isn't coming back. Take care of your body throughout your life and I don't think you lose that much.
Larry what if you've been active and had an accident and having to learn to move again or you've been on medication which causes Muscle Atrophy and having to try and regain your strength and slowly rebuild those muscles.....are you telling me what's been lost is not coming back....that's a quitter mentality!! Positivity is trying, and getting it back✔️
but it does matter, surely, if you have lost a significant amount and want to get some strength back and not fall etc in your 60s and 70s? in other words, surely you should start weight training at any age to maintain muscle and reverse sarcopenia??
i am 72 just eat 1/8 chicken for supper ... i rode bike to for 102 km in 7 hours with shop for shopping ... i weight train aevery other day ...my bmi 22.0 .... i normally eat 4 to 6 eggs per day
Sonce retirement i lost weight, everyone said thats good, but looking in the mirror it seems to be muscle loss. Now when i try to exercise i strain or pull something and have to hold off awhile.
Super vid! I know it’s last year but really good to see. I do a lot of weight training mostly because I like being strong and active but I am way behind on protein (I’ll be 66 is a couple months). Not that interested in food but did find a zero carb shake I can take so I’ll try that. Just subscribed, good content :)
Yes yes you're right as you get older it takes more how you say time protein energy to produce more mass because as we age we lose certain things in our body one is muscle mass but there's also a way to reverse and exercise too but it's also age market too but if you're in your 60s you're not going to have a body of a 40 year but a body that . But you'll have a body like you look back feels good and that you like and still toned
This question and case is a bit strange and it's a lot to read but here it is: Knew of a girl involved in working out, training, and martial arts almost her whole life (like she was born into raised in a martial arts dojo and when I'm saying she's involved in martial arts I'm not talking about boxing here we're talking fighting with most or all limbs, fighting with most of one's body, using weapons and other tools, and def not just fighting using fists alone. She's basically a ninja.). She left to pursue a different career in rapping that also involves its own physical demands (dancing for MVs, concerts, rehearsals, and live performances but even before achieving that career she did rap battles in her teens and got famous for it at 15 and before achieving that career she would also perform on the street and do tricks such as flips). I'm not exactly sure when she entered that different career and fully left her life at the dojo but the best guest is teens to early 20s. Even if she left to achieve that different career, she still does training and still knows how to use the weapon she learned to fight with back at the dojo so I'm gonna guess that leaving didn't change much. Even after achieving this different career and working in it, she still performs on the street and does tricks such as flips from time to time, especially when spending the night out in wherever she's touring. She performs on street corners regularly. And I'm guessing she does other workouts too (like once saw her running or jogging up some rough hill or some sorta steep terrain with either an ocean or just a large body of water with some large dark rocks behind her so I can't tell if it was sand or dirt on the steep terrain she was running on). So her stamina is high and is most likely at its highest around 30s or 40s or 30s-40s. idk if height plays a factor but she's 5'3. Since she keeps working out her whole life and would die at 80 or somewhere around 80s, if she were to stop working out at age 50+ years old would the sarcopenia and similar effects kick in but at a slower rate and she wouldn't lose a lot of her physical abilities, stamina, endurance, strength, muscle mass, all her progress and everything else she gained from all her fitness and the physical stuff involved in her career? And I'm asking this same question but if she were to stop at age 60+ years old? Asking these questions because I knew of some people that were fit for most of their lives but stopped at some point and even in their senior citizen level of age they still kick ass, are almost as fit as they were back then (not at the exact same level as them in the past but there certainly wasn't a huge decrease in their athleticism and all their progress made even after they stopped), and are powerful until now. And this goes for both famous people and just regular people I knew of. Famous person example I have at the top of my head at the moment is Jack Dempsey (died at 88 years old) who at age 70s or older (so LONG after he stopped boxing as his career and did other stuff like owning a restaurant for example), still beat up 3 or 4 guys that tried to mug him once when he was leaving his restaurant, he won that fight which ended up being in the news, and he was unscathed the entire time while it was them that had the worst injuries so it wasn't much of a fight or struggle for Jack. Another famous person is Mike Tyson who's now 55 or even older and I think he stopped boxing A LONG time ago as well but even in his state he'd still be able to beat up people and win against boxers younger than him whether it's a few years or several decades younger. Regular person examples are some fit senior citizen ladies that do bodybuilding and are aware of their age. Also saw this guy age 65 or older, he's got a prosthetic leg (I think it was lost in the military or something I'm not sure it may be something different) but I've seen him jog and hike around a foresty area so def uneven surfaces and he's got abs and muscular body that would probably be used for modelling or something media-based. There are old people that are still powerful and the physical stuff they did back then never fully left them as they age even after they stopped doing those things. And I've seen some fitness videos explaining how it's best to train while you're young and keep doing it so that if you ever stop later on, you'll still be powerful even as an old person (like some old people irl and some powerful old people in fiction).
Hi! Great video! I'm extremely concerned about my father who is in his late 70s. Brain hemorrhage, stroke, 2 heart bypasses, blood pressure issues, heart issues etc over the years has left him weak. I really want to help him. He barely gets out of his chair, have to urge him to walk with support to come to the dining table to eat with everyone. He has to take a diuretic for cellulitis and that has left him extremely weak. What can i do to replenish his lost electrolytes etc? And build muscle mass? My ideas are: Olive oil dip with garlic etc Eggs Bone broth Red meat but it may not be good for his heart Kidney beans and other beans etc Daily sun intake Oil massage all over body Any ideas/tips would be seriously appreciated. Thanks. 🤗
Seriously, get him 100 grams of Collagen powder in juice throughout the day..he'll start to get stronger.Bone broth is great also.But try the Collagen powder..Im 69 and seriously lift heavy weights..(former powerlifter)
Have added Creton on Wasa crispbread at breakfast for 11 grams of animal protein (pork) plus an egg. It's easy and tasty and has the fat we also need. Have found pea protein to be useful addition to milk, adding 25g protein per scoop. Creton can be easily made at home and All Recipes has a reasonable one, except oatmeal instead of breadcrumbs and milk instead of water. Start with 1/2 lb meat which ought yield about 4 servings. And I think Calcium is as important as protein for which eggshell powder is a great help. Good video!
Thanks for good video and links. But you say “We have a range of 45 to 68 grams per day for an older adult”. Yes, if weight is 100 pounds! Me, I am 150 pounds, so recommended protein intake considerably higher.
He did with the example given. He just didn’t tell you how many calories in one gram of protein, which is four. There are four calories of protein per one gram, so 68 grams times four calories equals 272 calories of protein per day.. for me, I weight about 155 lbs, divided by 2.2 lbs equals 70 kilos of weight, which is 70 grams of protein, multiplied by 4 calories equals 282 calories of protein. Since I am quite active, I keep my protein intake up to 400 calories give or take 25 calories per day.
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Very useful advice, I have only just become aware of Sarcopenia and, although I’m lifting weights and walking as I always have (I’m 57 btw), my wife has never been into exercise and I can see her physical condition declining, she’s 60. I’m hoping that your video and others like it will give her the spur to start lifting and reverse the ageing process. Sorry...I’m a grammar nazi, your intro should say “join Elizabeth and me”...😉
I’m recovering from a knee injury. I think I’ve been suffering from not replacing enough protein. Usually I can row 1 Km in less than five minutes and at the end of my workout I row another 4 to 6 kilometers. During the workout I do resistance training with dumbbells up to 20 kg depending on the type of muscle exercise. I’m 75, so I expect things to start getting harder to do.
You have to figure out your lean body mass or what is your goal weight , convert that to kilograms , if 80 kg thats 80 grams of protein to maintain muscle mass , if you want to build muscle that would be more protein , 1.2 - 1.6 grams per kilogram of lean body weight.
The body does not need protein it needs the essential amino acids that protein supplies so the amount you need depends on quality and especially lysine value which is needed for the growth of muscle and which vegetarian diets using soya as the protein source are deficient in.lysine. The best site for calculating your amino acid and other nutrient needs is Cronometer which gives values for all nutrients based on age, sex, and physical activity as well as diet quality. Even then it is only a guide because the food has to pass through the gut and uptake depends on the microbiome and its use when absorbed on epigenetic factors, a reason why diets calculated by dieticians often do not work.
That's a very tender age. My mom was that age when I lost her. But yes proteins and booster powders like Complan Bournvita etc help in making them strong. Hope your Mum is doing well. God bless.
Hi thankyou for your chanle i had spinal back surgery and was told to walk alot. im ok now and can get around with minamal pain in my lower back. i was walking 5 days a week for 30 minutes on the tread mill. im going to start strength traing at the gym question is can i stop walking on the tread mill and just weight train the whole body ?? amy help woild be apreciated. i want to do a full body work out for strength twice a week 4 sets of 8 to 12 reps i HAVE TO USE STRENGTH TRAINING BANDS FOR THE SHOULDERS cause i had shoulder surgery last year any help would be apreciated
Hello Jeff, good to hear you are feeling better after back surgery. I like your plan to start strength training BUT I would continue to focus on a 30 min brisk walk a day also. Walking is such great exercises and should be part of the foundation of our program. Then we weight train, bike, swim, etc. Hope this makes sense!
@@FrontRowwithEd Thankyou so much for your response i was in a loss on whether to keep walking. you say to continue 30 mins a day would 20 mins before i weight train 4 days a week and walk 30 minutes on the non weight days ? Thankyou again and God Bless
I'm 66yrs I try to get in at least 1gram of protein per lb of body wt I start everyday with a can of sardines that's 20 grams right there I strength train eat a low carb high protein diet mainly chicken & fish red meat occasionally supplement with grass fed protein shake and I add and maintain muscle pretty easily 😊
I agree, but what do you consider older adult, I'm 60 years old, I weight train twice a week, I bike ride, kayak, hiking. I believe 45 to 68 g of protein is much too low considering I weigh 210 lb.. but for someone who's not extremely active especially if you're a female and you're 60s and 70s and 80s 50 g of protein per day would be nice. My parents are in the '80s and they hardly even eat. Had my mother doing protein shakes and she was doing so much better, but most people don't do it consistent everyday. Lucky for me I'm a former competitive powerlifter / body builder so I know the importance of eating healthy.
I have chronic fatigue, and recently lost lots of muscle mass, so I'm finding it so hard to even get around the house. It's a catch 22, because I can't exercise, therefore I can't seem to repair my muscles. It's such a cruel illness!
Don't give up,......reinvent yourself, ...find things that are easy to do to maintain muscle,.....find out what foods trigger arthritis and eat a heathy nutritional diet......if an exercise makes you tired and sore,....rest a week or more,....build up when you can,....walking and swimming are excellent non-- stressful exercises.
@@mslice0760 Thanks so much for your kind words and advice. Yes, I try to eat more protein and magnesium. It has helped somewhat. Exercise wise, I try to go for little walks regularly. Thanks again 🙂
I have found that adrenal fatigue is very involved with chronic fatigue.I ate 500 mg of vitamin C, 100 mg .of coenzymated b complex, 500 mg.pantothenic acid and adrenal cortex called adrenergize by enzymatic therapy at every meal for a couple months.Also the herb licorice and DHEA support the adrenal glands,so you can add those as well.The thyroid gland and the adrenal glands work together.If one is not functioning,you can bet the other isn't either.So your thyroid gland is part of this picture too.The best book I have read that goes into detail on both these glands and how to treat them naturally is Julia Ross's book called THE DIET CURE.
Thing w is th protein is it is so hard to digest. I only do pretty well with 2 meals,one eggs,the other cheese and egg whites,though I add in vegetarian protein like chick peas, soy and quinoa
From what I've heard and read you should aim for 1 gram of protein per pound of your ideal body weight if you are strength training and wanting to gain muscle. So, for example, if your ideal body weight is 150 pounds you should aim to eat 150 grams of protein per day. (Less if you are not strength training)
Muscle maintenance is only part of what the body requires protein for and Recommended daily intakes are minimums. Older people need much more. The more carbs especially vegetables and fruit the less protein uptake. You can't physicically eat too much protein if it's from real foods.
Thanks for the video. Vdry helpful I'm 62. Help though, since English is not my first language, I couldn't grasp the pronunciation, sycopinia and jenko, can you please write the names down for me? Thanks in advance.
Hi. I'm 64yrs. 5' tall. Lately I have been loosing weight. Was 110 before covid lockdown. Stopped gym since then. Began walking the hills for months when I noticed unnecessary weight loss. I started back the gym and the weight is still decreasing. I lost a lot of strength. But because of a back and nerve damage issue, I take my time with light weights. How can I regain the weight?
Hello! Great video... love Jenga; great analogy btw. I eat mostly plant based and salmon once or twice per week. In your opinion, what other proteins would do the same work as meat, eggs, etc. Thank you so much in advance!
Thank you and Elizabeth. I have just came aross your channel and I am very interested. I wish I could help you out but I can't seem to help my own self. Sorry about that but your video I wacthed today inspires me. I want to go back and review all your different links but today I feel really bad, but I will do it when I feel better. I don't normally feel quite this bad but I didn't sleep very well due to a belly ache and I had cramps in my legs and feet all night. I am lying down as write this.Unfortunately (Or Not) I live by myself and dont really know anyone so I don't have much motivation to even help myself. I have been trying to do better knowing that I don't have anyone to help me out so I know how important it is to try and make myself stronger. Today I am just sick but thats not the usual although I do have a lack of motivation just about every day. I am living the lone soldier life and am really wanting to try and better my balance and flexiblity. I am going to go back and check out your links as soon as I feel better. Thank you for trying to help senior citizens do better.
I am so sorry you are feeling so isolated and lonely. Do you have any friends or family you can reach out to? Are you a senior? If you can move just a bit each day, get outside. I know what it feels like to be lonely, isolated.
Hello Shirley, thanks for sharing and sorry you're feeling isolated and lonely. I think you should start with daily meditations and short walks. Just getting SOME exercise will help you feel better. Remember, Elizabeth has over 70 free meditation on her website for you to explore www.expandingpathways.com/meditations/ Good luck and stay positive!
Genesis 3:19In the sweat of your face you shall eat bread Till you return to the ground, For out of it you were taken; For dust you are, And to dust you shall return.” John 11:25 Jesus said to her, “I am the resurrection and the life. He who believes in Me, though he may die, he shall live. 26 And whoever lives and believes in Me shall never die. Do you believe this?”
mom is 50kg (a year ago) but she suddenly lost a lot of muscle tone like sarcopenia perhaps. She s 89 and cannot exercise more than lifting coffeecup. so I give her 50-60gram of meat, I think i do that. What else? Is there any good thing u could recommend pls
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Thanks Dianne! Yes, when I did my mine it was quite a bit more than I usually consume in a day. Track your food intake for a few days to find out how much you are already getting and then look to increase if you need to. Good luck!
I need 50-75 a day, my weight is 107 @ 66 yrs, i excersise with weights, walk & a 30 min ride on an inside cycle everyday, .....but meat makes me sick & nauseous & ultimately i will regurgitate it, i can't seem to get enough protein, peanut butter & yogurt & nuts are my basic foods for protein. I also drink a protein/collagen drink everyday, but its just not enough & i hate vegetables. Why can't i eat normal😢
Great you are covering this subject but the protein level is far too low. It depends on the meat too, red meat is the best (by your list I can see you buy into BS). There is no evidence there is an upper limit on meat you can eat from animals sources. Plant protein is plain inferior to meat, fish and dairy. Eating too little protein is dangerous for older people(sarcopenia); for 1kg of weight = 2grams of protein to start with and work your way up.
The combo is sound. But in terms of health as you age meat is more essential and paramount. If weight training is available good but can train the body effectively without weights like just using body weight plus things like swimming. I'm 57 and hit the gym 6 days a week(training each body part twice a week, around 16hrs in total) and been doing it on and off for 40 years. I know you mean a lot less then am doing, but I see many old people waiting their time and money when they could have stayed home and used just 2 tins of beans for weights. @@FrontRowwithEd
Need thus info man going through this phase after losing 40 lbs in a yr . Lost half my muscle mass and strength also worried about it I weigh 208 at 6-1 now need to gain muscle and get my mobility back like it was
Why do I get nausea when eating over 100 grams protein pr day.I am 61 year old and I am 185 cm heigh and weigh 113 kg. I have trained with weights since 1977.
Thank YOU!! I am 88 years old and doin g pretty well, I am 135 pd how much Protein do I need, the reason why I ask is because taking TOO much protein is NOT GOOD, I have aGOOD appetite and eat well, I am planning to get some Protein POWDER to ADD but need to be carful o TOO MUCH, I drink LEMON JUICE every morning and want to add some Protein to drink
Wonderful! You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to AGE STRONG, please check out livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
not to be a jerk but people always comment about too much protein but no one every worries about ALL the YEARS they ate too much fat and carbs lol.....I doubt extra protein will hurt you
You can glue the jenga pieces together with crazy glue and they will not come apart, .......exercise and a healthy nutritional diet will hold your bodies Jenga together.
I don't think its as much to do with age, but built into that is inactivity over time. Look at the astronauts who were in orbit for an extended time, they can't even walk. And those bedridden in hospitals. I was in, and in 3 days lost an incredible amount.
I am male 84 years old and weigh 79kg [174lbs] so if I take protein at 1.5 gram per body weight of 1kg, my dailyy intake of protein comes to [1.5 x 79] 118 grams. My daily protein from food hardly comes to 40 grams so I supplement with whey protein - one scoop is 25 gram for two meals only because I am on Intermitent Fasting IF16.8 protocol (no breakfast]. In all my total intake of protein a day works out to 90 grams only [Diet 40g + 50g whey]. Do you think it is enough to maintain my muscles and strength? I do light exercises with resistance bands daily.
Yes, I do. The 1.5 grams per KG of weight is just an estimate. You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to improve your Posture, treat sore muscles with Trigger Point release, full length Over 50 Men’s Health course, Fall prevention and Balance course, Treat your own Shoulder course, Learn to Meditate course and so much more. AGE STRONG with us at livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
my mom is 89 and she suddenly lost a lot of muscles last month to the point she could not walk. I m giving her plenty meat and eggs so there must be some other issues. I hear u say fasting. I hear this from keto people too. So say i give her 3 eggs at 8am with some vitamins and 12 lunch and 7dinner. What do I have to omit to do the fasting u talk about pls?
Confused. 45 to 68 grams for a 100 lb. Person. Then you said that's how much an older person needs. Does that apply to all older people regardless of their weight?
Bruce, yes he made it more complicated that need be. Just multiply your (desired) weight in pounds by 0.36. Watch Berg's video for an easier formula. And at the end he raises the number even higher so watch the whole thing. ua-cam.com/video/CiN5pD1kR3g/v-deo.html. Amy Berger tells older women to get a gram of protein for every pound of body weight.... she believes in very high protein intake... doubling most calculations.
im a 34 yr old male. I run a lot, but im going to do more gym work as i get to 35 yrs plus.. is german volume training good for packing on muscle and strength fast ??
This video is very useful and thanks. So, I'm about 215 lbs ÷ 2.2 around 146g times 1.5 = 136 g of protein a day. Would this be to much for a 59yr old male. And I just came back to jiu-jitsu. Oh 97g of protein x 1.5 yea 146 I believe. 😅
Great advice. Be careful when you are choosing powdered protein because many have all kinds of artificial sweeteners that have been proven to be toxic. Read your labels!
I've actually read that "1" study which lambasted sucralose as carcinogenic. The study says 3980 micrograms per 1 milliliter of sucralose cause NO issues. I did the calculations. According to their own study, I could drink 173 16oz glasses of sucralose sweetened water per day and be FINE. Another part of the study mentions "gut leakage". By their own numbers, I would need to drink 1700 CANS of sucralose sweetened pop a day to cause a problem. The reporting of this "study" was grossly erroneous. In fact, the maker of Splenda has sued that "Dr" for defamation. The FDA considered 110 Studies before it approved the safe amount of sucralose to consume. Everything in life is about Dose. Sunshine itself is carcinogenic. A little sun is no problem. A large amount can cause 3rd degree burns and possible death. Sunburns can cause cancer decades later. One bone x-ray will not harm you, a massive dose of radiation can kill you in days. Even drinking too much water can cause death. It is always Dose, Dose, Dose.
Hello ED just Happened To See Your Channel . Thank's For The Information Tip On Protein . Um Going To Gym For While It's Like Starting All Over Again From Start . But it's Good To Go An Stay in Shape exercise and couple days a week to get your body going Its basically to move your body and to exercise and feel good about yourself and healthy as well & it's The Work is some working Out exercising but it's also dedication and motivation and more importantly your diet as well as sleep
@@FrontRowwithEd Thank's But My Problem is Gaining Weight Some Muscle You See I'm Lean About Weight 157:lbs . Would like to be More Weight I eat but maybe not enough I like vegetables meats maybe I need a protein shake I don't know what do you recommend
@@mervjohnson2140 How many grams of protein do you eat per day on average? How many times are you going to the gym and what kind of program are you doing? Your age?
The lifestyle choices we make centered around the food we eat, how often we exercise, the quality of our sleep, and how we manage our stress have a huge impact on the quality of our lives. Learn to Age Strong and Love Your Life at www.livewell50.com See you on the inside!
Huummmmmm😮 I check this out to. Haven't been training, just went back to jiu-jitsu yesterday. And boy I'm out of shape. I noticed too some muscle wasting and strength before going back to jiu-jitsu
At 61 i found it harder to put on lean muscle mass. Just adding a 40 gram of protein shake pre workout has helped me put on 8 lbs over the course of the year.
Excellent Charles!
I am going on 76. I have been working out, weights and cardio, for 62 years. I have always followed a 1 gm or more per lb of body weight. Working out will keep you fit for most of your life but the bigger issue by my age is the loss of tendon strength and arthritis. When those go so goes the muscle. I will never quit working out and will maintain the high protein diet but my training has changed from heavier lifting to lighter loads and more volume. Hope that helps. Keep on keeping on!
Would incorporating more workouts for tendon strength help?
Just try grass fed grass finished pure carnivore diet and see where your arthritis go
I think you mean 1pm per kilo right? No one needs 175 grams of protein!
I'll be 75 next month. I eat a pound or more of red meat every day and do either 200 pushups or 150 inverted rows 6 days a week. There is no reason to get weak as we age.
Excellent Robert, keep it up!
Good you you ! Keep it up, it definitely pays off.
@@FrontRowwithEd can you show me the science supporting red meat consumption?
@@doddsalfa my science is a front lat pose! Gainz bro!!!
@@markgothard7158 ok bro science
Thank you for this video. Perhaps you should make another similar and rename it for over 70s, 80s and 90s. From the comments, there are people here who think being 100lbs is an impossibility. But they clearly haven't any experience of being an octogenarian who has lost practically all of their muscle mass after a succession of fractures and inactivity combined with processed foods. It's pretty shocking when you see how frail someone you love can get in a very short few years. This information is VITAL for families with elders.
Excellent points, thanks for sharing!
So glad to find your videos. I turn 60 in four days and I am a janitor in a grocery store, so I average 6-7 miles per day, walking on a cement floor. I learned that I have to stretch before and after work every day. I just got a set of resistance bands so I plan on recovering the workouts I used to do in college (only geared to a 60 year old rather than a 20 year old).
Excellent Roger! You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to AGE STRONG, please check out livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
I hope you have some good gel insoles in your shoes, buddy.It helps a lot.
Swim. If you can find a pool, swim. It’s such a great way to stay toned at any age. Do push-ups in your house against a counter and squats holding the counter or get on the treadmill at a low speed with a high incline of 6 or over and your body will rock no matter what age! Definitely eat the protein and high fat, carnivore in my opinion is the best diet on the planet.
@@thirstonhowellthebird Swimming is not weight-bearing so don't depend on it alone for muscle building. Lift free weights, do sit-ups and push-ups.
@@paulmaxwell8851 thank you for the tip! I’ve just started adding push-ups and see a huge difference so I’ll do sit ups as well and put weights on my legs and do some leg lifts :-)
I told my PCP that I thought I have sarcopenia 8 years ago, and it pissed him off that I used the phrase - correctly - and accurately - to describe the muscle wasting I was having at pre-menopause. It was my 1st appointment with him. He basically shamed me for knowing about my own health. 8 years, later, he never did anything and now I am 60 and can't keep weight on. In that time, I dropped from 119 to 105.
Sorry to hear that. But it's never too late. You should try and lift weight and do some resistance training (if you are not already) . Here's a play list that will have multiple videos on strength training for adults ua-cam.com/video/yQ0G5x5hI28/v-deo.html Good luck!
What made you think you had sarcopenia 8 years ago? Why do you think this happened to you? Thank you. Hope you're on some kind of program now and doing better. Let me know. I'm interested in info from people dealing with this. TY!
Motivation is the biggest hurdle
Yes, motivation is THE key!
Thank you. I'm 65, have been a nurse for over 40 years (most of which with no training on preventive health), so I have chronic back pain (disc bulging and facet joint arthropathy). I've recently joined a gym to try to increase muscle strength to protect my spine. I also take protein supplements after weight training. I was so pleased to see you confirming just that process for me. Thanks again.
You are very welcome Robyn! You may also want to check out our Facebook group where we post about Lifestyle Medicine and Wellness facebook.com/groups/livewell50 See you on the inside!
Hi what protein supplement do you take please.
@@susanwright1999 Hi Susan, I have tried lots of supplements. Being vegetarian, I now use a whey protein powder. Most of them are so packed with chemical sweeteners they are unpalatable, but I also add a shot of espresso to the mix to help it go down.
Go on the carnivore diet! That will heal your back and prevent muscle loss!
When I hit 63, it was like a switch. You start going down hill, you first notice objects seem heavier than you remember. Then clothes are noticeably looser. Does cotton expand? All of your jeans at the same time? Then people start making comments.
Keep working at it, yes it does get harder as we age! You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to improve your Posture, treat sore muscles with Trigger Point release, full length Over 50 Men’s Health course, Fall prevention and Balance course, Treat your own Shoulder course, Learn to Meditate course and so much more. AGE STRONG with us at livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
Age is just a number, ....you are only as old as you think you are,....your body doesn't fail you,...you fail your body.....your jeans don't fit,...because you let that happen,......people will call you old ,because you didn't slow down the aging process. ....it's never too late, to stop counting birthdays.
@@FrontRowwithEd ok
Well I'm 63 getting ready to turn 64 in about 4 months and I maintain my muscle mass by exercising 4 days a week eat as much protein as possible each day as close as I can get to 200 g of protein according to your body weight most people need to maintain 0.7 to 0.8 a protein a day times your body weight to maintain if you're looking to gain muscle mass you're going to have to increase it up to 1.2* your body weight of protein and exercise with variable intensity workouts and also walk one or two times a week 40 minutes to make sure you exercise your cardiovascular that works for me I also take supplements protein powder protein shake drinks and other positive supplements
@@vernoncreech7346 how much do you weigh, tall are you, bone size?
Ectomorph. Meso or endomorph?
Great video I’m 74 and do weights of course 10 to 20 pounds for resistance.
Eat lots of animal protein and supplement it with a protein shake 60 min after exercise.
Sounds like you are dialed in, keep it up!
What kind of supplements you take?
I'm 71 years old and just got back into the gym again ( 2 months ) but I can feel a significant difference even with moderate weights but now I will take in more protein 😊😊😊😊😊😊😊😊😊
Excellent ! Way to go back to the gym!
This is insane. I've just followed along with your calculation putting in my ideal body weight and I should be taking in 95 grams of protein per day. Now I'm not an older person.. But its never to early to start saving and putting on new muscle!
It's never to late either.
Hi Ed like watching your video.I only watched a couple of them hope to find time to watch more of them.You are an amazing person.Your explanation is so much better than doctors.Doctors are jus after money n never give such a thorough explanation n advice like u do.Doctors dont explain or give advice to their patients.All they do is prescribed medication n their time seeing patients is limited.You explained everything so thoroughly n you are so helpful to older people.Thank you n God Bless You!😁
Thanks Marie!
According to my research, our protein intake should be based upon lean body mass which excludes fat and bone.
For example, I'm 5'8" 150 pounds with a BMI of 23. The Lean Body Mass calculator shows between 113 to 120 pounds of lean mass on average. Now I can apply the 1 to 1.5 grams of protein per lean body mass guideline. If I was back at 205 with a BMI of 31, I would be over-eating protein based upon 50 pounds of excess fat.
Yes, that's what I read. It's lean body weight.
@@lozza2272There is a difference between lean body mass and lean body weight. Lean body weight is the weight you would like to be and be lean at the same time. Lean body mass is your current weight minus your fat mass, this includes everything except fat. When it comes to protein intact, it would be better to error on the higher side rather than not getting enough, especially if you are older. I am 6', 155 lbs, 64 years old, in a recent body composition analysis, lean mass is 132 lbs, fat mass 22 lbs, 15% body fat. I eat 150 to 200 grams of protein per day. I eat double what this doctor says I should eat. I also strength train. Getting a body composition analysis done is not imperative, fact is, just use the weight(lbs not kilos) that you want to be as your benchmark. 150 lbs, 150 grams of protein as a minimum benchmark.
If this is true than most people including me are way overeating protein?
At 4:20 you suggest getting 1.0 - 1.5 grams of protein per kilogram of body weight per day. Confused by the metric system? It's 0.45 - 0.68 grams of protein per pound of body weight per day. Multiplying for, say, a 130 lb woman, that would mean you need 58 to 88 grams of protein every day, preferably spread across all three meals. Don't eat all that protein for dinner! A 150 pound man would need 67 to 102 grams every day. And that's the minimum to prevent sarcopenia, especially if you're over 55. Combine this with serious weight-bearing exercise and you'll do well!
i don't think more protein intake is the answer. Most people get way too much protein and fat in the diet. My dad was eating 10x more meat meat than me, but his body was shriveled and shrunk, but his pot belly was still there. Instead of more protein intake, we must strive for better digestion, because we lose stomach acid and digestive enzymes as we age.
great point. protease at meals with 4 oz of animal protein...not more meat.
Yeah I'm over 70 years old. Yeah I lift weights because I know about muscle mass decrease with age. No I do not eat 3 meals per day. I practice Intermittent Fasting. I eat only at 1:00 PM and 6:00 PM. My first meal of the day is my heavy protein meal. I consume 2 cups of bone broth . Inside my soup mug I also have 10 capers and a cup of either Spinach, Green peas, Edamame, or Fava beans. I also consume 2 hard boiled eggs, 1/2 cup of tuna or 2 sardines, and 1 small butter sandwich. I also consume 1 smoothie with 1 TBS of Sesame seeds, 1 TBS of Flax seeds, 1 TBS of Chia seeds, some almonds, some walnuts, and some cashew nuts. I also put inside 10 blueberries, 6 strawberries 8 banana slices, and other fruits like pineapple, apple, dragon fruit, papaya and 1 or 2 cups of almond or oatmeal milk. for my 6:00 pm meal I have a variety of vegetables (all raw except for my beet roots) and 2 cups of water. I finish it all with my anti muscle cramp foods 8 banana slices, 2 squares of dark
chocolate with 2 TBS of peanut butter some almonds, pumpkin seeds. Thats all folks. Those are the two meals that I eat daily. its working because I see muscle growth.
Excellent!
My urologist stated that people eat too much protein causes kidney and bladder issues. It can be a fine line for some. I eat about >30g or less per meal x3 and I'm plenty buff at 56.and 172 lbs. at 5=9". But, if I eat x2 day, or 40 grams per meal, I feel uncomfortable and have urinary issues. I have a fairly "fast metabolism and eat plenty.
There are no conclusive studies on protein and kidney failure, .....protein does however have a diuretic effect. .......it's important to drink plenty of water with protein intake......the body is mostly protein,....it makes sense to eat protein,....unless you have kidney issues.
I've been reading studies/watching videos on this subject. From what I've gleaned, it seems to be that, in our 50s, the kidney and bladder scenario you mention is a thing, but that the older we get, up into our 8th and 9th decades when protein isn't absorbed easily, it's not so much of a concern. The benefits of high-protein on reducing debilitating frailty outweigh the minimal risks to the kidney and bladder, the docs say.
@@ElBeeEss my older brother died of kidney failure, in his last year he was told he must avoid protein.
Existing problems are a different story. But Protein does NOT cause them
Exactly. A study was done in the UK stating we need 1 gm. of protein per *kilo" of bodyweight. Many Americans simply believed that it's "1 gm. per lb. of bodyweight', over twice what's needed. Lots of people will develop issues from too much.
An "adequate level of protein" is irrelevant if the protein is not being digested - the major problem I diagnose in our clinic. The first step is breaking up the meat my chewing into smaller pieces. Many older individuals have dental problems. Second, stomach acid is needed to 'open' (unfold) the protein bundles, unraveling the amino acid protein bundles. Many individuals with blood type A and AB do not produce sufficient stomach acid. Then, step three, good quality bile (metabolized from cholesterol) is needed to seperate in the individual amino acids from the open protein bundle and aid in the adsoprtion of the amino acids.
Good points Carlos, thanks for sharing
Maybe more people should do intermittent fasting. Just skipping one meal allows the body to rest. People in general eat too much (especially too much meat), too often, and too unhealthy.
@@lupebutterfly9161 Yes, fasting would help, but people need to be trained how to fast successfully. Staring with not eating carbohydrates to stimulate a metabolic change to burning fat
I think it depends on how you've maintained fitness throughout your lifetime. If you didn't do anything I don't think it matters much because what you've lost isn't coming back. Take care of your body throughout your life and I don't think you lose that much.
Thanks for sharing Larry. You have a point
Larry what if you've been active and had an accident and having to learn to move again or you've been on medication which causes Muscle Atrophy and having to try and regain your strength and slowly rebuild those muscles.....are you telling me what's been lost is not coming back....that's a quitter mentality!!
Positivity is trying, and getting it back✔️
@@FrontRowwithEd does that mean you cant' gain muscle having been fairly inactive in your 60s??
but it does matter, surely, if you have lost a significant amount and want to get some strength back and not fall etc in your 60s and 70s? in other words, surely you should start weight training at any age to maintain muscle and reverse sarcopenia??
@@carlotta4308 Yes, Carlotta, strength training at ANY age will help!
i am 72 just eat 1/8 chicken for supper ... i rode bike to for 102 km in 7 hours with shop for shopping ... i weight train aevery other day ...my bmi 22.0 .... i normally eat 4 to 6 eggs per day
Sonce retirement i lost weight, everyone said thats good, but looking in the mirror it seems to be muscle loss. Now when i try to exercise i strain or pull something and have to hold off awhile.
Super vid! I know it’s last year but really good to see. I do a lot of weight training mostly because I like being strong and active but I am way behind on protein (I’ll be 66 is a couple months). Not that interested in food but did find a zero carb shake I can take so I’ll try that. Just subscribed, good content :)
Thanks Susan, keep it up!
Yes yes you're right as you get older it takes more how you say time protein energy to produce more mass because as we age we lose certain things in our body one is muscle mass but there's also a way to reverse and exercise too but it's also age market too but if you're in your 60s you're not going to have a body of a 40 year but a body that . But you'll have a body like you look back feels good and that you like and still toned
I am 61 in a few weeks..... incredible shape for my age.... Strongly recommend Shilajit, collagen, & creatine!!!!! Plus plenty of protein!!!!!!
Great keep it up!
This question and case is a bit strange and it's a lot to read but here it is:
Knew of a girl involved in working out, training, and martial arts almost her whole life (like she was born into raised in a martial arts dojo and when I'm saying she's involved in martial arts I'm not talking about boxing here we're talking fighting with most or all limbs, fighting with most of one's body, using weapons and other tools, and def not just fighting using fists alone. She's basically a ninja.). She left to pursue a different career in rapping that also involves its own physical demands (dancing for MVs, concerts, rehearsals, and live performances but even before achieving that career she did rap battles in her teens and got famous for it at 15 and before achieving that career she would also perform on the street and do tricks such as flips). I'm not exactly sure when she entered that different career and fully left her life at the dojo but the best guest is teens to early 20s. Even if she left to achieve that different career, she still does training and still knows how to use the weapon she learned to fight with back at the dojo so I'm gonna guess that leaving didn't change much. Even after achieving this different career and working in it, she still performs on the street and does tricks such as flips from time to time, especially when spending the night out in wherever she's touring. She performs on street corners regularly. And I'm guessing she does other workouts too (like once saw her running or jogging up some rough hill or some sorta steep terrain with either an ocean or just a large body of water with some large dark rocks behind her so I can't tell if it was sand or dirt on the steep terrain she was running on). So her stamina is high and is most likely at its highest around 30s or 40s or 30s-40s. idk if height plays a factor but she's 5'3.
Since she keeps working out her whole life and would die at 80 or somewhere around 80s, if she were to stop working out at age 50+ years old would the sarcopenia and similar effects kick in but at a slower rate and she wouldn't lose a lot of her physical abilities, stamina, endurance, strength, muscle mass, all her progress and everything else she gained from all her fitness and the physical stuff involved in her career? And I'm asking this same question but if she were to stop at age 60+ years old? Asking these questions because I knew of some people that were fit for most of their lives but stopped at some point and even in their senior citizen level of age they still kick ass, are almost as fit as they were back then (not at the exact same level as them in the past but there certainly wasn't a huge decrease in their athleticism and all their progress made even after they stopped), and are powerful until now. And this goes for both famous people and just regular people I knew of.
Famous person example I have at the top of my head at the moment is Jack Dempsey (died at 88 years old) who at age 70s or older (so LONG after he stopped boxing as his career and did other stuff like owning a restaurant for example), still beat up 3 or 4 guys that tried to mug him once when he was leaving his restaurant, he won that fight which ended up being in the news, and he was unscathed the entire time while it was them that had the worst injuries so it wasn't much of a fight or struggle for Jack. Another famous person is Mike Tyson who's now 55 or even older and I think he stopped boxing A LONG time ago as well but even in his state he'd still be able to beat up people and win against boxers younger than him whether it's a few years or several decades younger. Regular person examples are some fit senior citizen ladies that do bodybuilding and are aware of their age. Also saw this guy age 65 or older, he's got a prosthetic leg (I think it was lost in the military or something I'm not sure it may be something different) but I've seen him jog and hike around a foresty area so def uneven surfaces and he's got abs and muscular body that would probably be used for modelling or something media-based. There are old people that are still powerful and the physical stuff they did back then never fully left them as they age even after they stopped doing those things. And I've seen some fitness videos explaining how it's best to train while you're young and keep doing it so that if you ever stop later on, you'll still be powerful even as an old person (like some old people irl and some powerful old people in fiction).
Hi
I am 53. I thought it was 1 gram of protein per pound of body weight, not kilos?
Go on the carnivore diet!
Hi! Great video! I'm extremely concerned about my father who is in his late 70s. Brain hemorrhage, stroke, 2 heart bypasses, blood pressure issues, heart issues etc over the years has left him weak. I really want to help him. He barely gets out of his chair, have to urge him to walk with support to come to the dining table to eat with everyone. He has to take a diuretic for cellulitis and that has left him extremely weak. What can i do to replenish his lost electrolytes etc? And build muscle mass? My ideas are:
Olive oil dip with garlic etc
Eggs
Bone broth
Red meat but it may not be good for his heart
Kidney beans and other beans etc
Daily sun intake
Oil massage all over body
Any ideas/tips would be seriously appreciated.
Thanks. 🤗
Seriously, get him 100 grams of Collagen powder in juice throughout the day..he'll start to get stronger.Bone broth is great also.But try the Collagen powder..Im 69 and seriously lift heavy weights..(former powerlifter)
@@rw717 he passed away soon after i wrote this.
@@truckart sorry for your loss.
Sorry for your loss Fatma.
@@truckart deepest sympathy for your loss ❤️🙏🏽❤️😥
Have added Creton on Wasa crispbread at breakfast for 11 grams of animal protein (pork) plus an egg. It's easy and tasty and has the fat we also need. Have found pea protein to be useful addition to milk, adding 25g protein per scoop. Creton can be easily made at home and All Recipes has a reasonable one, except oatmeal instead of breadcrumbs and milk instead of water. Start with 1/2 lb meat which ought yield about 4 servings. And I think Calcium is as important as protein for which eggshell powder is a great help. Good video!
Thanks Nancy!
Thanks for good video and links. But you say “We have a range of 45 to 68 grams per day for an older adult”. Yes, if weight is 100 pounds! Me, I am 150 pounds, so recommended protein intake considerably higher.
I just used his formula and found that at 228 lbs. I require 155 grams of protein a day?
@@jeffbarnes609 doesn't sound right?
I now know what Jenga is, but I don't know how many grams are in a pound or how many ounces. Why not tell us?
He did with the example given. He just didn’t tell you how many calories in one gram of protein, which is four. There are four calories of protein per one gram, so 68 grams times four calories equals 272 calories of protein per day.. for me, I weight about 155 lbs, divided by 2.2 lbs equals 70 kilos of weight, which is 70 grams of protein, multiplied by 4 calories equals 282 calories of protein. Since I am quite active, I keep my protein intake up to 400 calories give or take 25 calories per day.
@@richardayala4356 yours replay should be highlighted and not need video. Thanks.
Good stuff (from a 63 year old regular 3/4 times weekly gym user). And I use kgs so no " heavy lifting" for me : )
Thanks Phillipe. If you want to go next level with owning your health, join us at LiveWell50.com Hope to see you on the inside!
Over 50 and ready to go NEXT LEVEL? Learn to improve your Posture, treat sore muscles with Trigger Point release, full length Over 50 Men’s Health course, Fall prevention and Balance course, Treat your own Shoulder course, Learn to Meditate course and so much more. AGE STRONG with us at livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
Are you over 50 like myself and Interested in Aging Strong? Join Elizabeth & I at livewell50.com/ to learn more. New content added every month to help us Age Successfully!
Very useful advice, I have only just become aware of Sarcopenia and, although I’m lifting weights and walking as I always have (I’m 57 btw), my wife has never been into exercise and I can see her physical condition declining, she’s 60. I’m hoping that your video and others like it will give her the spur to start lifting and reverse the ageing process. Sorry...I’m a grammar nazi, your intro should say “join Elizabeth and me”...😉
@@dougm659 Thanks Doug, I hope you and your wife find some motivation and education in our videos. Take care
@@dougm659 Also, I fixed the grammar :)
So about .7 g protein per pound. I do a little more but good info.
Thank you for the video. Just what I need.
You are very welcome!
I’m recovering from a knee injury. I think I’ve been suffering from not replacing enough protein. Usually I can row 1 Km in less than five minutes and at the end of my workout I row another 4 to 6 kilometers. During the workout I do resistance training with dumbbells up to 20 kg depending on the type of muscle exercise. I’m 75, so I expect things to start getting harder to do.
You have to figure out your lean body mass or what is your goal weight , convert that to kilograms , if 80 kg thats 80 grams of protein to maintain muscle mass , if you want to build muscle that would be more protein , 1.2 - 1.6 grams per kilogram of lean body weight.
The body does not need protein it needs the essential amino acids that protein supplies so the amount you need depends on quality and especially lysine value which is needed for the growth of muscle and which vegetarian diets using soya as the protein source are deficient in.lysine. The best site for calculating your amino acid and other nutrient needs is Cronometer which gives values for all nutrients based on age, sex, and physical activity as well as diet quality. Even then it is only a guide because the food has to pass through the gut and uptake depends on the microbiome and its use when absorbed on epigenetic factors, a reason why diets calculated by dieticians often do not work.
My mom is 83, I want to get her stronger. We started our walks today. What else can I do without her getting injured.
That's a very tender age. My mom was that age when I lost her. But yes proteins and booster powders like Complan Bournvita etc help in making them strong. Hope your Mum is doing well. God bless.
Don’t feed her anything with seed oils
2.2046 lbs per kg
Hi thankyou for your chanle i had spinal back surgery and was told to walk alot. im ok now and can get around with minamal pain in my lower back. i was walking 5 days a week for 30 minutes on the tread mill. im going to start strength traing at the gym question is can i stop walking on the tread mill and just weight train the whole body ?? amy help woild be apreciated. i want to do a full body work out for strength twice a week 4 sets of 8 to 12 reps i HAVE TO USE STRENGTH TRAINING BANDS FOR THE SHOULDERS cause i had shoulder surgery last year any help would be apreciated
Hello Jeff, good to hear you are feeling better after back surgery. I like your plan to start strength training BUT I would continue to focus on a 30 min brisk walk a day also. Walking is such great exercises and should be part of the foundation of our program. Then we weight train, bike, swim, etc. Hope this makes sense!
@@FrontRowwithEd Thankyou so much for your response i was in a loss on whether to keep walking. you say to continue 30 mins a day would 20 mins before i weight train 4 days a week and walk 30 minutes on the non weight days ? Thankyou again and God Bless
@@jeffdoherty5350 Hey Jeff, yes it would work! Try to hit at least 7,500 steps per day, every day for long-term health. Good luck!
I'm 66yrs I try to get in at least 1gram of protein per lb of body wt I start everyday with a can of sardines that's 20 grams right there I strength train eat a low carb high protein diet mainly chicken & fish red meat occasionally supplement with grass fed protein shake and I add and maintain muscle pretty easily 😊
Well done, keep it up!
@@FrontRowwithEd That'll be one extra bed available in the old folks home it ain't for me 🤣🤣🤣
Thank you for helping me today.
You are so welcome!
I agree, but what do you consider older adult, I'm 60 years old, I weight train twice a week, I bike ride, kayak, hiking. I believe 45 to 68 g of protein is much too low considering I weigh 210 lb.. but for someone who's not extremely active especially if you're a female and you're 60s and 70s and 80s 50 g of protein per day would be nice. My parents are in the '80s and they hardly even eat. Had my mother doing protein shakes and she was doing so much better, but most people don't do it consistent everyday. Lucky for me I'm a former competitive powerlifter / body builder so I know the importance of eating healthy.
Thanks Joe, good point !
I have chronic fatigue, and recently lost lots of muscle mass, so I'm finding it so hard to even get around the house. It's a catch 22, because I can't exercise, therefore I can't seem to repair my muscles. It's such a cruel illness!
Don't give up,......reinvent yourself, ...find things that are easy to do to maintain muscle,.....find out what foods trigger arthritis and eat a heathy nutritional diet......if an exercise makes you tired and sore,....rest a week or more,....build up when you can,....walking and swimming are excellent non-- stressful exercises.
@@mslice0760 Thanks so much for your kind words and advice. Yes, I try to eat more protein and magnesium. It has helped somewhat. Exercise wise, I try to go for little walks regularly. Thanks again 🙂
I have found that adrenal fatigue is very involved with chronic fatigue.I ate 500 mg of vitamin C, 100 mg .of coenzymated b complex, 500 mg.pantothenic acid and adrenal cortex called adrenergize by enzymatic therapy at
every meal for a couple months.Also the herb licorice and DHEA support the adrenal glands,so you can add those as well.The thyroid gland and the adrenal glands work together.If one is not functioning,you can bet the other isn't either.So your thyroid gland is part of this picture too.The best book I have read that goes into detail on both these glands and how to treat them naturally is Julia Ross's book called THE DIET CURE.
@@mslice0760 Amen
Thing w is th protein is it is so hard to digest. I only do pretty well with 2 meals,one eggs,the other cheese and egg whites,though I add in vegetarian protein like chick peas, soy and quinoa
Hello sir, I’m 63 years old and started working out three times a week I weigh 198 lbs. how much protein should I take daily?
I like your question but I don’t like you didn’t get an answer so No point subscribe
From what I've heard and read you should aim for 1 gram of protein per pound of your ideal body weight if you are strength training and wanting to gain muscle. So, for example, if your ideal body weight is 150 pounds you should aim to eat 150 grams of protein per day. (Less if you are not strength training)
0.36g/lb (0.8g/kg) but going like here two or four times more is mostly no big deal
68 grams of protein a day for an older man, huh? That is way low.
Great information. Thank you
Glad it was helpful Javier!
That spider on the table is scary
Muscle maintenance is only part of what the body requires protein for and Recommended daily intakes are minimums. Older people need much more. The more carbs especially vegetables and fruit the less protein uptake. You can't physicically eat too much protein if it's from real foods.
Thanks for sharing Gary
Thanks for the video. Vdry helpful I'm 62. Help though, since English is not my first language, I couldn't grasp the pronunciation, sycopinia and jenko, can you please write the names down for me? Thanks in advance.
Hi - Sarcopenia (muscle wasting often related to aging). Jenga is the name of that game with the wooden blocks he was demonstrating. Hope this helps.
Hi. I'm 64yrs. 5' tall. Lately I have been loosing weight. Was 110 before covid lockdown. Stopped gym since then. Began walking the hills for months when I noticed unnecessary weight loss. I started back the gym and the weight is still decreasing. I lost a lot of strength. But because of a back and nerve damage issue, I take my time with light weights. How can I regain the weight?
Go on the carnivore diet!
Hello! Great video... love Jenga; great analogy btw. I eat mostly plant based and salmon once or twice per week. In your opinion, what other proteins would do the same work as meat, eggs, etc. Thank you so much in advance!
Thanks Karen! You could supplement with a whey protein powder to give you the extra protein you need.
Beef! Go on the carnivore diet!
Thanks very much for a really good advice.
Glad it was helpful David!
Thank you and Elizabeth. I have
just came aross your channel and
I am very interested. I wish I could
help you out but I can't seem to
help my own self. Sorry about that
but your video I wacthed today
inspires me. I want to go back and review all your different links
but today I feel really bad, but I will do it when I feel better. I don't
normally feel quite this bad but
I didn't sleep very well due to a
belly ache and I had cramps in my
legs and feet all night. I am lying
down as write this.Unfortunately
(Or Not) I live by myself and dont really know anyone so I don't have
much motivation to even help
myself. I have been trying to do
better knowing that I don't have
anyone to help me out so I know
how important it is to try and make myself stronger. Today I
am just sick but thats not the
usual although I do have a lack
of motivation just about every
day. I am living the lone soldier
life and am really wanting to try
and better my balance and flexiblity. I am going to go back and check out your links as soon as I feel better. Thank you for
trying to help senior citizens do
better.
I am so sorry you are feeling so isolated and lonely. Do you have any friends or family you can reach out to? Are you a senior? If you can move just a bit each day, get outside. I know what it feels like to be lonely, isolated.
Hello Shirley, thanks for sharing and sorry you're feeling isolated and lonely. I think you should start with daily meditations and short walks. Just getting SOME exercise will help you feel better. Remember, Elizabeth has over 70 free meditation on her website for you to explore www.expandingpathways.com/meditations/ Good luck and stay positive!
Thank you for this video... appreciate it
Glad it was helpful Arnold!
As a vegan (aged 60+) would you recommend HMB in addition to protein?
4:22 formula for figuring amount of protein needed.
Genesis 3:19In the sweat of your face you shall eat bread
Till you return to the ground, For out of it you were taken; For dust you are, And to dust you shall return.”
John 11:25 Jesus said to her, “I am the resurrection and the life. He who believes in Me, though he may die, he shall live. 26 And whoever lives and believes in Me shall never die. Do you believe this?”
Yeah think your missing the point buddy. Bread is not going to do it.
The bread they eat was different from the bread today,....it was made from better grain,....much more healthier.
mom is 50kg (a year ago) but she suddenly lost a lot of muscle tone like sarcopenia perhaps. She s 89 and cannot exercise more than lifting coffeecup. so I give her 50-60gram of meat, I think i do that. What else? Is there any good thing u could recommend pls
Who is only 100 lbs.
Are you over 50 and interested in an online community to learn, share, and support each other about healthy aging? Then join us and Love your Life again! Join our Facebook group @ facebook.com/groups/livewell50 See you on the inside!
Thanks, Ed! Great video! Well-scripted & presented! 👍 (New subscriber in Skagit County)
@@nellosnook4454 Great, happy to have you onboard, especially since you are in the neighborhood!
Would you like to support our channel to help us continue making valued based videos? www.paypal.me/frontrowUA-cam Everything helps, thanks!
Do you have more questions? Let’s connect! On line Exercise and Injury consultation scheduleonline.as.me/ExerciseConsultation
Cheapest source of protein is milk.
1gm per oz.
@Landon Valentine Real CowBoys drink milk.
I was breast fed...
Yes, but if you can, get Vat Pasteurized “ whole milk.
Here’s why.
petesmilkdelivery.com/vat-pasteurized-milk-versus-ultra-pasteurized/
Milk is not something you want to drink a lot of. Too acidic and can lead to bone loss.
Dan Rodriguez Human milk is designed for humans. Cows milk is not...
@@1LaOriental
True.
But where can an old guy, like me,
get mother's milk??
I'm a Cowboy 🤠
Another great video. I did the conversion, for me it worked out to about 102 grams. Sounds like a lot.
Thanks Dianne! Yes, when I did my mine it was quite a bit more than I usually consume in a day. Track your food intake for a few days to find out how much you are already getting and then look to increase if you need to. Good luck!
@@FrontRowwithEd will do, thanks
Its not.
Great video!
Thanks Richard!
I need 50-75 a day, my weight is 107 @ 66 yrs, i excersise with weights, walk & a 30 min ride on an inside cycle everyday, .....but meat makes me sick & nauseous & ultimately i will regurgitate it, i can't seem to get enough protein, peanut butter & yogurt & nuts are my basic foods for protein. I also drink a protein/collagen drink everyday, but its just not enough & i hate vegetables. Why can't i eat normal😢
What about testosterone levels? No testosterone, no muscle
Great you are covering this subject but the protein level is far too low. It depends on the meat too, red meat is the best (by your list I can see you buy into BS). There is no evidence there is an upper limit on meat you can eat from animals sources. Plant protein is plain inferior to meat, fish and dairy. Eating too little protein is dangerous for older people(sarcopenia); for 1kg of weight = 2grams of protein to start with and work your way up.
Hey Michael, thanks for sharing. Yes, protein is critical as is weight training regularly as we age!
The combo is sound. But in terms of health as you age meat is more essential and paramount. If weight training is available good but can train the body effectively without weights like just using body weight plus things like swimming. I'm 57 and hit the gym 6 days a week(training each body part twice a week, around 16hrs in total) and been doing it on and off for 40 years. I know you mean a lot less then am doing, but I see many old people waiting their time and money when they could have stayed home and used just 2 tins of beans for weights. @@FrontRowwithEd
I lift weights and eat lots of protein in the form of red meat, seafood, eggs and full fat, sugar free dairy.
No one cares. Shut up.
Fit on the outside not so much on the inside...
@@jungsomewhat Wrong!!!!
Very helpful
Thanks, happy to help!
Well done
Thanks Rob!
Need thus info man going through this phase after losing 40 lbs in a yr . Lost half my muscle mass and strength also worried about it I weigh 208 at 6-1 now need to gain muscle and get my mobility back like it was
Hey Jack, sound like you are on the way back, good luck!
New subscriber here. Great video!!!
Thank you!
Came for 5he sarcopenia, stayed for the jenga!
How can you not love Jenga 😉
Why do I get nausea when eating over 100 grams protein pr day.I am 61 year old and I am 185 cm heigh and weigh 113 kg. I have trained with weights since 1977.
Thank YOU!! I am 88 years old and doin g pretty well, I am 135 pd how much Protein do I need, the reason why I ask is because taking TOO much protein is NOT GOOD, I have aGOOD appetite and eat well, I am planning to get some Protein POWDER to ADD but need to be carful o TOO MUCH, I drink LEMON JUICE every morning and want to add some Protein to drink
Wonderful! You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to AGE STRONG, please check out livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
Xen Yea is hydrilized
protien ,informof amino acid , can be mixed in
coffee as the Tonic drink.
not to be a jerk but people always comment about too much protein but no one every worries about ALL the YEARS they ate too much fat and carbs lol.....I doubt extra protein will hurt you
You can glue the jenga pieces together with crazy glue and they will not come apart, .......exercise and a healthy nutritional diet will hold your bodies Jenga together.
Ha! That's right
I don't think its as much to do with age, but built into that is inactivity over time. Look at the astronauts who were in orbit for an extended time, they can't even walk. And those bedridden in hospitals. I was in, and in 3 days lost an incredible amount.
Excellent point! Keep moving!
Interesting video. I guess I need more protein.
Hey Donna, yes, I know I did!
I am male 84 years old and weigh 79kg [174lbs] so if I take protein at 1.5 gram per body weight of 1kg, my dailyy intake of protein comes to [1.5 x 79] 118 grams. My daily protein from food hardly comes to 40 grams so I supplement with whey protein - one scoop is 25 gram for two meals only because I am on Intermitent Fasting IF16.8 protocol (no breakfast]. In all my total intake of protein a day works out to 90 grams only [Diet 40g + 50g whey]. Do you think it is enough to maintain my muscles and strength? I do light exercises with resistance bands daily.
Yes, I do. The 1.5 grams per KG of weight is just an estimate. You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to improve your Posture, treat sore muscles with Trigger Point release, full length Over 50 Men’s Health course, Fall prevention and Balance course, Treat your own Shoulder course, Learn to Meditate course and so much more. AGE STRONG with us at livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
my mom is 89 and she suddenly lost a lot of muscles last month to the point she could not walk. I m giving her plenty meat and eggs so there must be some other issues. I hear u say fasting. I hear this from keto people too. So say i give her 3 eggs at 8am with some vitamins and 12 lunch and 7dinner. What do I have to omit to do the fasting u talk about pls?
Awesome
Thanks!
Confused. 45 to 68 grams for a 100 lb. Person. Then you said that's how much an older person needs. Does that apply to all older people regardless of their weight?
Bruce, yes he made it more complicated that need be. Just multiply your (desired) weight in pounds by 0.36. Watch Berg's video for an easier formula. And at the end he raises the number even higher so watch the whole thing. ua-cam.com/video/CiN5pD1kR3g/v-deo.html. Amy Berger tells older women to get a gram of protein for every pound of body weight.... she believes in very high protein intake... doubling most calculations.
Protein is expensive. Many older adults are overweight. It's very difficult to lift and to eat properly.
im a 34 yr old male. I run a lot, but im going to do more gym work as i get to 35 yrs plus.. is german volume training good for packing on muscle and strength fast ??
Helpful!
Glad it was helpful!
Thanks
Is HMD a safe supplement if you have CKD?
If you need to lose weight, intermittent fasting helps preserve muscle mass while you diet and lose mostly fat.
Hey Bernard, thanks for sharing. I intermittent fast as well and it works for me!
Go on the carnivore diet! Heal the body with fasting and their weight will start to come off.
Also, some meds have a side effect of decreasing your muscle mass.
Yes, true, thanks for sharing
Statins
Blood pressure pills and pain meds,.....lower testosterone significantly.
If you want to lose say 10-15 lbs is your protein intake based on current weight or goal weight?
Great question! It's based on your goal weight, good luck!
This video is very useful and thanks. So, I'm about 215 lbs ÷ 2.2 around 146g times 1.5 = 136 g of protein a day. Would this be to much for a 59yr old male. And I just came back to jiu-jitsu. Oh 97g of protein x 1.5 yea 146 I believe. 😅
You are very welcome, keep it going!
I've played Jenga before and totally sucked at it, but I guarantee I'd win every single time if I were to play against Michael J Fox
what about the loop type of bands instead of weights?
Hey Bob, thanks for the question yes that would work also
Great advice. Be careful when you are choosing powdered protein because many have all kinds of artificial sweeteners that have been proven to be toxic. Read your labels!
Thanks for the tip!
I've actually read that "1" study which lambasted sucralose as carcinogenic. The study says 3980 micrograms per 1 milliliter of sucralose cause NO issues. I did the calculations. According to their own study, I could drink 173 16oz glasses of sucralose sweetened water per day and be FINE. Another part of the study mentions "gut leakage". By their own numbers, I would need to drink 1700 CANS of sucralose sweetened pop a day to cause a problem. The reporting of this "study" was grossly erroneous. In fact, the maker of Splenda has sued that "Dr" for defamation. The FDA considered 110 Studies before it approved the safe amount of sucralose to consume. Everything in life is about Dose. Sunshine itself is carcinogenic. A little sun is no problem. A large amount can cause 3rd degree burns and possible death. Sunburns can cause cancer decades later. One bone x-ray will not harm you, a massive dose of radiation can kill you in days. Even drinking too much water can cause death. It is always Dose, Dose, Dose.
How much weight training do we need to do?
Hello Debbie, great question! I would recommend 2 to 3 times per week of weight training
Hello ED just Happened To See Your Channel . Thank's For The Information Tip On Protein . Um Going To Gym For While It's Like Starting All Over Again From Start . But it's Good To Go An Stay in Shape exercise and couple days a week to get your body going Its basically to move your body and to exercise and feel good about yourself and healthy as well & it's The Work is some working Out exercising but it's also dedication and motivation and more importantly your diet as well as sleep
Hello Merv, sounds like you have the right attitude, keep it up!
@@FrontRowwithEd Thank's But My Problem is Gaining Weight Some Muscle You See I'm Lean About Weight 157:lbs . Would like to be More Weight I eat but maybe not enough I like vegetables meats maybe I need a protein shake I don't know what do you recommend
@@mervjohnson2140 How many grams of protein do you eat per day on average? How many times are you going to the gym and what kind of program are you doing? Your age?
Why you always suggest items that it is hard to find!!!!!