Number 1 Method to Reverse Sarcopenia and Muscle Loss in 4 steps!
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- Опубліковано 16 сер 2022
- After age 25 your muscle mass begins to decrease unless you know how to prevent this from happening. This is all about how to do that. Don't lose your muscle mass, ie sarcopenia, because you didn't know how to reverse or prevent it. What you do for your muscles will (here's a secret) will also support your mind as well.
Disclaimer:
This video is not meant to diagnose, treat, or mitigate any medical condition. It is merely for personal educational use only.
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Sharing the metabolic strategy we used to regain our health and discoveries that will help you reclaim your vigor, and physique faster than you thought possible! No tricks, No marketing malarky, just the honest opinion of our own experience, 16 years of clinical medical practice, and having to save our own lives.
You saved my life with this video!!! After I saw your video, I got sarcopenia really bad. I carefully followed your instructions and slowly recovered...I ate grass fed grass finished organic hamburger around the clock. That reversed the rapid decline and with exercises I am normal again. My cholesterol numbers have been bad all my life, and I ate no beef for 30 years. Your videos really spoke to me, just what I needed to hear. I will never forget how you saved my life!!! Thank You!!!!! ❤❤❤-Bev (77 Woman)
My pleasure, Bev.
Did your cholesterol numbers improve after consuming beef? Or at least stay the same?
Who are you asking?@@acer4237
@@acer4237we need more cholesterol than Drs tell us we need! It's the myelin sheath in the brain and it's what helps our hormones.
Youmust be idiot,he is naturopath which is considered clown by all medical doctors.
Great video, I was sedentary for 6 years after retirement, then I had to go over a 6ft wall to help my behind neighbor as she had an accident in her home. I grabbed my ladder and went over fast to help. After that I had to get over again, there is an electrical pole in her back yard with a stay cable and normally I would grab hold of it and swing myself over. I failed badly as I had lost my strength. Not good for a man, so I decided to regain my lost strength. Bought some weights and started training hard, that was 5 months ago, lost 13kg (28lbs) regained my strength and can once again pull myself over the wall with ease using the cable.
love it!
You just changed my life forever, Doc!
I believe you’ve nailed the solution to the biggest problem I’ve been having with brain fog and cognitive impairment from multiple traumas, a significant TBI, and a recent round with Covid which kicked my ass so badly that I lost 9 lbs in 12 days, ending up at 106 lbs with all my muscles loose, weak and flapping. I can’t get rolling again.
Tomorrow morning I will go to the gym and resume my hiit work, spend some time calculating my protein requirements, and make a mess o’ devilled eggs, nomnom!
Thank you, Doctor!
How are you doing?
How it’s going?
I am 81 and I always try to maintain and improve the body I live in. Very nice to see your clear and super informative video in a clear and sensible user form that clarifies so many facts I was uncertain about. Thankyou
So informative! Thank you. I started working with a personal trainer in April. I’m a 54 yo woman. My young male trainer was excited to learn my goal was to build muscle. I was shocked at how quickly I’ve lost strength in just the past year. I also increased my protein intake. I’m stronger and body recomposition is happening. The scale hasn’t moved much but I’ve lost 19” so far.
The only problem with the video is now I have Dolly Parton’s song “Jolene” in my head but Jolene is replaced with Choline! 😂
You and me both. Jolene it is then.
Sincerely, you are a you tuber that don't go around of the subject and talking, talking and saying nothing. You are straight foward with the information. You showld have more viwers and like for sure. Thanks for such great information you give us 🤗❤
As a functional movement coach, this is great advice but I would like to add exercising with the correct technique is also essential!
Exactly! Prevent an injury.
You knocked this one out of the park Dr. K!
Wow! I stumbled across this channel by "accident". You got me; I'm m hooked. This is excellent content. Thanks!
This is a great actionable list for those who want to take action like me thank you for making it clear and concise
This was a lot of info....I'm going to have to go over this a couple of times, thank you for all this valuable informative .
Thank you. This is one of the best videos i've seen on reversing sarcopenia. Making it my mission to follow your advise! new sub, grateful man.
Thank you for posting your Informative Video on Muscle Loss. Starting my new program, TODAY!😃
Great information. I also follow several other doctors on protein consumption and strength training! Liked and subscribed as well.
Such an impressive video. Like none I've ever seen before.
Am going to rewatch this tomorrow and take a TON of notes 😁
I’ve been so fortunate to have been following you for over a year now. You have totally inspired me to implement these four invaluable and vital activities into my life. Thank you for the inspiration, energy, insight,and expertise. 🙏
Thanks Dr Karl. It is the best informative video on Sarcopenia I have seen.
Very interested! And very appreciative of your presentations. They are helpful and done in a fun way!
I love your presentation. This answered all of my questions. Very informative. More power.
This is exactly what I needed, thank you so much!
Thanks for everything you do sir, it is very much appreciated.
Super video! I need to be reminded of my whys. I need to exercise, I just haven't made it a habit yet and I need to do that.
You are so good in explaining to the mass of us that do not know the medical jargon. You rock Dr Karl.
Turning 70 in January so this was good timing to view this video. I have been lifting for many years. And I was a 'roadie' cyclist logging over 100 miles per week. However, the road has become too dangerous with the idiots behind the wheel on their cell phones to ride. I have noticed after hanging up my clipless shoes that my legs have decreased in size. After watching several of your videos on this subject I have added leg strength exercise to my normal lifting days and am beginning to see some return of the muscle definition I used to enjoy as a cyclist. My ideal body weight is 171 at 6'0" so I still have a ways to go on the weight loss and have increased my protein intake and even backing off on the fat content. One day at a time, but I am on the right track. Informative content with your videos on YT. Thanks.
Thank you for that information. I will certainly do what you recommend. I needed to know that. It's an eye opener for me.
So much good information. I am changing my eating habits for the better.
Definitely appreciate your video, I am 55 always been active with sports and such as a young guy. Cut sugar and carbs four years ago and am down to ideal weight but have also lost muscle mass, work physically but not overly strenuous. lots of up down and walking. This looks like the answer , Thankyou
You opened my eyes where I was blind. Thank you 🙏
Two points. 1 This was the perfect video for me at this point. THANK YOU! 2. Yes, please continue to do this type of in-depth videos with greater explanations of what, why, and how.
Thank you so much for this valuable information!! I just found your channel. I love how you broke down how we need protein, how important exercise is, and maintaining our brains and muscles for longevity. It makes so much sense. You back up your knowledge with data. There are so many online and elsewhere that can mislead people or you don’t know if it is helpful. God Bless😊❤
Your Passion shines through your teaching ❣️❣️❣️
I love that……thank you Sir, for sharing your great knowledge…..God bless you and yours ❣️
Love this way you explain it in a understandable way thank you so much 😊
Great video, and really good information! Thanks
Best explanation i ever heard made a lot of sense...which medical communities always neglect to bring up perhaps to cause more disease burden on the ageing population...wonderful 👏👏
Great information! I've been saying this for years.
This was a awesome video very helpful I needed this thank you
Another excellent video ❣️
Thank you dr karl,
For doing all the calculations for us .
Awesome video!! Thank you Rockstar!! 💪🏽
Thank you I needed that information.
This is my new plan. Thank you
Excellent! Just subscribed!
excellent. i learnt a lot. I am generally a keto kind of eating but i learnt some good points from your video such as i should spread my protein intake and not have it all at once. Thanks
Thank Doc.for you clear explanation.
I am benefited so much..thanks once.
This was great. I am highly motivated to follow through on all four steps. Over the past 3 months I gradually added more meat to my diet and much to my dismay have been steadily losing weight. Unfortunately, I have not done resistance training in a long time. I didn't need to lose any weight but that's what happened when I started intermittent fasting to reverse higher trend in Hba1c. Now, to rebalance...
Really quite fascinating! I'm old enough to appreciate how well being translates into quality of life, at a time when the reality may not match your life expectations. Being gluten sensitive, I ended up with significant challenge! These days someone will be challenged due to some lifestyle issue. sooner or later.
These guides (certainly for me) are very close to the rules I already live by. This just is a bonus, so thanks 🙏🏼👍🏼!
Great video, thank you.
You cut to the chase …. Brilliant 👍
I am 73, post-polio, working out 5 years, like an oldman, light weight, stretchy stretches, and body weight circuit, all slow, t/t. Maybe one hour, 4-5 days. I have incredible muscularity, my doctor is thrilled. Drawback...I think this is existing muscle, muscle devopment, I found there is a point where the remaining muscle nerves are unable to support the new tissue. When this happens, I endure a persistant wholebody pain, for days and days. Then, it goes normal which is perpetual leg foggy pain in legs. It just wears me out. I post this that maybe someone can benefit, not for i am a victim. Exercise is the best euphoric drug.
So, thanks doc! You showed me I am on a similar track you preach.
When I was 40 I had more muscle mass and less fat than any time in my life after age 14, I am currently 71, 2022. At the time I was working full time taking care of between 15 and 40 horses. Not only cleaning stalls, 17 per day, carrying 5 gallon buckets of water, handling 60 to 90 pound bales of horse hay, grass hay and alfalfa hay, walking about 6 miles a day plus riding horses. I am 5' tall, I weighed 105 lbs. After a financial collapse, I had to go to work, sitting in an office or driving for hours, I gained 70 lbs. I was working average 50 hours a week and just never felt good enough to exercise like I had. I am back down to 114 lbs. eating a ketogenic diet since Jan 6, 2020. Yes I have lost a lot of muscle mass.
Quite the story. Sounds like you know what to do now. It's never over and we can always improve. Hope you get back to your horses.
Sorry to hear about your financial collapse that I could not imagine, but good on you for getting back on the horse (no pun intended). I am age 70 and have tried Keto, but was consuming way too much fat. I have tried protein sparing a couple of times per week and only eat the fat in my food the other days and it has made a difference. I have a ways to go to get to my ideal weight, but I am on the right track. Good luck.
Karl you are a rockstar of practical medical knowledge, congratulations on simple strategies for optimal health. Many of us lost muscle mass under the pandemic, we can win it back slowly and surely. Huge thank you, Alex in Norway, retired GP and master swimmer.
Karl you are a rockstar of practical medical knowledge, congratulations on simple strategies for optimal health. Many of us lost muscle mass under the pandemic, we can win it back slowly and surely. Huge thank you, Alex in Norway, retired GP and master swimmer.
Great report presentation and breakdown. - Nice chessboard too! Thank you. 👍 A nice addition would be links to a chart with protein amounts in foods as you showed in the video. Edit, I subscribed.:) 👍
Nice video and very valuable info. I would just add that there is more than muscle mass involved in keeping the body healthy and functional. Talking about mobility and skills/coordination in particular. But certainly working on muscles should be the priority for most people.
I can see you walk the talk and not just "talk the talk", like some of the others. Subscribed, skål!
Tusen Takk for det.
It is also noteworthy that the improvements in LBM were not influenced by the timing of protein intake. Although a study has suggested the potential importance of an evenly distributed protein intake throughout the day (7), there is no conclusive evidence in the literature (72, 30). Other studies have indicated that presleep protein can support muscle gains during prolonged resistance training (60). Our results corroborate those from Schoenfeld et al. (81) who performed a meta-regression and concluded that the immediate protein supplementation, pre- or postexercise, did not improve hypertrophy and muscle strength in adults and older adults. The lack of impact of the timing of protein intake in the present study indicates that the important aspect is to increase the overall protein intake as opposed to altering the distribution throughout the day.
Вы абсолютно правы. Только полный набор белков, да и углеводв, в перемежку с силовыми и аэробными упражнениями позволяют мне в 84 года держать достойную форму. И это несмотря на то, что мы распевали когда-то: солнце, воздух и вода наша лучшая еда. Печально, правда, что из почти 12 тысяч получивших полезную информацию, и тысячи не набралось чтобы поставить лайк.
One egg yolk provides 147mg of choline and 6g of protein.
So we need ~4 eggs minimum a day? 🥚🥚🥚🥚
@@marlenegold280
Adults need min 50 grams.
Are not the egg whites is where the protein is located? I do three a day., whole eggs
Thats 20 eggs for a day if thats your food! No one I know can eat that much food.
@@marlenegold280we can count them as 10 g of protein as egg white is the best protein and its absorbed fully
The book Body by Science by Doug McGuff is all about slow weight training. Very good read, saves a lot of time.
Thank you Dr. Goldkamp!
I've been on keto & OMD for a year or 3 & early this year I started extended therapeutic fasting.
The fasting has helped w/ my goal of fixing NA fatty liver disease & losing excess weight.
IMO, fixing my liver is vital for helping the asthma, COPD, & asbestosis issues.
My goal has been to continue my 3-day fasts (3 out of every 8 days) until my belly is gone.
Then my plan is to work on the low muscle mass & weakness I've experienced in the last year or 2.
Assuming I'm still here & able to do anything about it.
Have a GREAT day, Neighbor!
You've convinced me!
Thank you Dr for this brilliant easy to navigate muscle and brain building and keeping healthy.
This video is extremely helpful! So grateful for your perfect explanations and guidance.
Thank you so much.
Please tell us if it is possible to reverse sarcopenia that just started after menopause
and regain muscle ? And how to we GAIN weight?!
Great presentation! Thanks! Starting tonight! Funny think I use to do sets of fifty pushups. Today, before this video I experimented with doing just 20, but real slow, like 6 or 7 seconds down and the same for up. It was so hard to go up on the 20th. 😉
Thank you very much for your work. Is there a video with an example of exercises one can do at home, with explanations about the technique or how to do them? ❤ Thanks a lot again
TY this is the part of health I have been missing. Especially slow hiit, an choline.
Thank you, I am on it!
Thank you so much!!!
Appreciate you!
I think you mean in the context of health. Number one thing in my life is staying right with God and my family and friends! ;)
If you couldn't correct people on the internet what would you possibly do with your life?
While I'd pass on any chess advice, this video is the most motivating one I've seen in a long time. Thanks doc!
Understandable. Thank you.
Re: eating proteins 4-5 times a day: Because of the fact that protein consumption causes mTor increase, could eating 4-5 times a day cause and inordinate amount of mTor levels during the day? Another informative and thought provoking presentation. Kudos to you!
Love it!
Thank you, Dr Karl!
I’ve added a noticeable amount of muscle since doing Slow Hight Intensity Training..
I often have people ask me what my routine is and they can’t believe how simple I tell them it is. And since it’s simple, it’s doable and that’s what really matters.
I plan to send this video to anyone that ask me in the future what my routine is.
-Adam Swenka
You took action; were willing to engage in the work; reaped the benefit . Impressive.
I can’t even get up after two years of bedridden I am so exhausted weak how do I even get up to exercise 😢
@@annemytka6507getting up is exercise, if it's to the best of your current ability. You can try timed static contractions. 30 seconds half effort, 30 seconds 75% effort, 30 seconds 100% effort, all continuously. This does the slow high intensity training without having to get into certain positions. It'll get you breathing hard if you do it right. You should feel it for little a little bit after, in each muscle.
@@annemytka6507 I hope you are doing better now... If you don't have the strength to support your weight standing up, you can do some exercises lifting your arms and legs while lying down. Any movements against gravity are going to improve strength...
Thanks SO very much for your knowledge and time for Us 😮😂😅😊😊😊😊😊
More
Excellent
Bodyweight single leg squats push ups and pull ups you on track
Squats are bad on the knees. There are better exercises.
@@emh8861Squats are excellent on your knees if you do ass to grass . Half squats are hard on knees
My mum has RA, in remission, but has trouble with grip, holding things, plus her feet are affected.
She doesn’t swim, can’t drive, so no gym in her small town… plus she is 4’9”.
All that equipment is not fitted to someone so tiny.
She doesn’t smoke or drink, no coffee/tea (doesn’t care for it), and eats well… We always say to start meal with meat or eggs… because at nearly 90 her appetite is less.
She walks everywhere in town (lifelong), but would like to walk more like when she was younger, and would like more strength. (Legs etc)
Interestingly, all her children and grandchildren are on taller end of growth chart.
She endured wartime starvation in Europe, and her height reflects that.
Very empowering informantion! Our society is first, unaware and then secondly, many times disempowered; at effect. You show that we each have the ability to change these negative outcomes. This is very personally empowering! Thank you.
Can Choline be supplemented effectively? If so how much?
I believe so. But the context of whole food sources of choline shouldn't be excluded, ie egg yolks. It's very important. Here's a link to videos I've already done on it: ua-cam.com/play/PLa0O8ZbBUKLcXOxvdnsRSahp1_07MBPQa.html
@@DrKarlGoldkamp-KetoNaturopath Thank you!
@@DrKarlGoldkamp-KetoNaturopath How if there are gi sensitives of egg ( yolk and white)?
@@fasou292 Then supplement with choline supplements.
THANK YOU
The size of my legs have increased since I've been practicing CrossFit, I suppose my brain has been getting bigger and fuller as well! I'll be buying my liver to eat with my eggs for breakfast tomorrow morning! 😋
Thanks 😊
Would love to learn more
Thanks for this short list. I didn't know we're probably low on choline. I heard we need creatine.
This is kind of confusing. Do you have a website or book I can read? I get the protein is basically 1=1 but the rest of the info was hard for me to grasp. Thank you 🙏🏼
Great video! What is your opinion on HRT for men? Should assist with sarcopenia?
Meaning testosterone? Labs would determine how valid a recommendation would be. Most men have the testosterone, it is just that if they have high insulin it gets instantaneously converted to Estrogen. Data help provide a better context to answer that question.
Please give more specific examples of what 150 etc grams of protein looks like in meat ie
😂Latter part of the video...I'm singing a certain Dolly Parton song. Thank you for the information and the the giggles.
I remember reading that whey protein isolate is the most anabolic alternative with whey concentrate and branch chain amino acids
Thank you.
You're welcome
I usually just look at the weight of the meat on the packet. If not I weigh it. I put my meals into my fitness pal and look at the macros, that tells me how much protein Ive eaten for the day.
the black pieces are sugar carbs and seed oils
The best resistance exercises in my opinion are barbell squats and barbell deadlifts. Learn how to do those and gradually work your way up to heavy weights and you’ll be far ahead of 95% of the population. They are the most bang for your buck. Of course a few other lifts are also good, like OH press, pull-ups/chin ups, and some type of rowing like barbell rows. Do this with some HIIT cardio and some stretching for the fascia and you’ll stay healthy. Oh, and eat that protein!
'The best resistance exercises in my opinion are barbell squats and barbell deadlifts.'
💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯
Can I eat the inexpensive egg yolks? I wonder what the difference in choline between those and the expensive pasture raised organic ones?
Another video I'm sending to many of my friends, it's great info and explained so well. The question is, how much choline should we get per day? How do we figure that out?
In terms of egg yolks 4/day. Best to have this in the context of a whole food source then to that you and add something like I go over in this video ua-cam.com/video/GuuN-v3SP6Y/v-deo.html
HGH, grass fed beef, organic eggs, cottage cheese from grass fed cows, protein shakes w fruit, wild caught fish.
sub to this man!
How to address us eating only twice a day? I don't see several snacks of protein and three meals as normal. Meaning I don't think we are designed to eat all the time.
Regards
excellent
What are your thoughts on Liverwurst as a way to consume liver. I also take a-GPC for the brain an excellent source of choline.
Love it!.
Great video but... Most of the world uses the metric system to measure, [an easy to use system] What percentage of your veiwers are outside the USA?
Doesn't insulin from carbs also preserve muscle, how many grams of carbs should you eat a day to prevent muscle loss?
Will be 80yo in November. I have always worked out but two years ago my back got bad MRI shows DDD and I have lost 3inches in height. Have started to workout again but must watch my back as I don't want to have surgery. Also eat enough protein but need to lose 30lbs of belly fat.
Keep going and do what you can.