Using resistance training to prevent muscle loss from old age and inactivity | Luc van Loon
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- Опубліковано 31 тра 2024
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This clip is from episode 299 ‒ Protein: muscle protein synthesis optimization, quality sources, quantity needs, and the importance of resistance training with Luc van Loon, Ph.D. Luc is an internationally renowned expert in skeletal muscle metabolism.
In this clip, they discuss:
- How quickly you can lose muscle from inactivity and sickness
- How long does it take to gain muscle back?
- Why muscle fiber atrophy should be described as one of the hallmarks of aging
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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I am 66, and I lift weights. But, the most important daily exercise that I do now is Deep Knee Bends. I do not want to let the ability to go up and down easily, cuz when that goes, I know that I am going someplace that I do not want to go, the permanent depository. 💕
I have unfortunately spent 5 months of the last year hospitalised. I am 60 kg in weight and female, 71 years old.The dietitian said I need 50 gm of protein day. I have been reading the protein content of the hospital meals. (NHS). I struggled to reach 40 gm a day. I was put into a bay( there were no other available beds) with orthopaedic geriatric females. I kid you not, I worked out what the old ladies with fractures were getting in terms of daily protein intake, it was often less then 30 gm a day. We were all offered a protein drink of 18 gm. Breakfast was porridge or cereal. Lunch was often a sandwich. I did ask why no eggs and yoghurt with breakfast.
Added to this, over the weekend when there were no available physios, the old ladies just lay in bed. No exercise.
What wasted time. The NHS spends a fortune on surgery but fails the basics of nutrition and exercise. Not to mention the poor sleep and lack of mental stimulation.
Nicely said.🔥
My Dad is 82. Two weeks ago he went overnight hiking up a mountain range by himself. Carried 20 kg up a steep hill literally for 5 hours. Camped overnight then climbed down in the morning. Came back covered in scratches and bumps from falling over but he did extremely well. Don’t think Mom is going to allow him to do that again. But awesome result. Hope I can do that at 82 . He has been active his whole life. Had a heart valve replacement last year
My father was still hiking in Montana and Wyoming at 84….after 2 open heart surgeries, hip replacement surgery twice on the left and twice on the right , cataract surgery…twice…skin cancer ( he was a sun worshiper)…..anyway, what I mean is HOORAY FOR YOUR DAD !!! 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟
Good for him and you ! Because you have the genes ! 🧬 My dad always said, your age is what you decide. So he said, “I’m 39”…and I told him, “ooo I like that! I’ll be 39 forever!” And he replied, kindly, “nope, that’s my number, pick your own!”
Attitude is so important.
My dad had an upbeat positive attitude ( and he was a bomber pilot in WWII) even though he suffered tremendous PTSD.
I am SO IMPRESSED with your dad ! 👏🏻👏🏻👏🏻👏🏻👏🏻
Good for him. And lucky you ! 😊👍🏻
@@lp4265 thank you for the kind words. And good for you and your Dad too! Nice to learn about the genetics!! Both my Dad and I have also had skin cancer! Was your Dad on the Flying Fortress bombers?
@@davidneal6920 you are so welcome 😊 my dad flew B 24 Liberator bomber planes and was in the Second Air Division with Jimmy Stewart ☺️
@@lp4265 it people like your dad & others that are my inspiration- I look at the outliers who are still great things in their 80s 90s and beyond - because if they can then I can. Just turned 71 last week lift weights 4 times per week organise a big garden but recently diagnosed with heart failure as a result I f permanent Atrial fibrillation ( but had no symptoms- my Apple Watch detected it) initially the prognosis was 6 months left but the meds are working & im already defying the odds and still doing exactly what I was before the prognosis- I believe I will not die early but enjoy a couple more decades - I’m off to do a 2 minute hang on the rings outside my bedroom- because strength is everything !!👍👍👍
this is so important. My mom is 88, and walks up and down the stairs to the basement three to four times a day. She had had many people warning that she shouldn't be doing this. This episode supports that, her going up and down the stairs had helped her maintain type 2 muscle fibers. She has a railing on both sides of the stairs which makes it safer. They are quite steep, but I believe this has helped her maintain her leg strength. Thanks again for another great episode. I watched the full length episode of this interview. I love that you addressed the atrophy of organs when you cease to stress them with exercise, it's not just muscle view, but also internal health.
Stairs are wonderful, I was in Flat Florida.no step but I would use what I could to climd. Great for legs and glutes, everything. Good for her
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I would wonder if she’s actually recruiting type two fibers except for maybe the very top of the stairs and that’s not a very long time to be stimulated. I’m sure it’s better than nothing but actually the more often she does it, the more likely it’s going to be aerobic activity, which is great for VO two max.
@@oolala53 Your right, it's not a long enough period of time on the stairs, but she does do 3 miles on the treadmill 3 days a week where she does get plenty of aerobic
@@CliffYates that’s good stuff. It’s not type two muscle work but robotic capacity is a big deal as well.
My aunt is 84 and she's crippled with osteoarthritis but her thighs are so insanely strong. Also from going up and down the stairs all day and because of her back she also has to bend her legs to lift anything so she's basically doing squats all day. She walks to the shops about twice a day and walks the.dog. the rest of her upper body is really messed up like a hunchback and a lot of pain and weak enough arms too but her legs are stronger than mine! And they say the thighs are the most important for life. My mom broke her hip and they left her in bed for weeks on morphine and were going to send her to an old folks home. I told them this woman was climbing an 8 hour hike two days before she broke her hip!! I got her up and moving and off the morphine and because I said that they sent her to rehab .... she wasn't telling them cos she was so out of it on strong morphine... she is fine now and learning to drive in her late 70s.! They would have just left her there cos they thought she was infirm. I thought she was going to die she looked like there was no body in the bed just a little head on the pillow. Anyway she's OK now.
Hello I'm a senior in my 70s in my ladder 70s. This is the year January in particular 2024 that I got the understanding that you must not only build muscle but bones. I had been focusing more on the Resistance Bands than weights. I'm learning and learning and I'm getting stronger and bolder. Thank you for your podcast.😊
I’m in my ( cough , mumbles) and I walk 3-4 miles a day pushing my yorkie in a dog stroller up a mountain and then side roads down. Not only do I feel 150% better while walking in the fresh air, I sleep better, my memory is incredible ( I am remembering things so vividly from my childhood when dinosaurs walked the earth…well, a long time ago…and I noticed if I don’t exercise for one day, due to weather, I start feeling depressed, my body aches, etc. Walking is like a generator for my body.
Thank you for this great video. I just shared with my friends ! 😊🤗🌟🌟🌟🌟
I'll have to walk more so I can remember the dinosaurs🦖🦖🦖
@@jannmacdougall1448 I hope you let the Yorkie walk some of the time as well. It’s actually typical for older people to remember the long ago past, but I’m glad you’re feeling peppy and vital.
Be sure that the yorky runs all day long around his house 😅@@oolala53
At 78, I do resistance training every MWF. I find that if I have to skip Wednesday, I have to reduce the amount of weight I can move on Friday. Strength loss seems to be extremely rapid at my age.
I did what you recommend unknowingly. I’m 77. I’ve had two major hospitalizations, 3 and 6 years ago. I’ve always been active. So I just reflexively exercised to regain my cardio and resistance strength so I could do what I could before. I didn’t hear the voices saying take it easy.
Now I look around at my contemporaries and so many seem frail. And I’m happy that I was so stubborn. Please keep on message because i now know it’s both possible and necessary to keep working your body
Move as much as you can, and support that with the best sleep and nutrition you can - and you’ve set yourself up for life.
My mother and mother in law are a month apart in age. Both had the same Basic lifestyle no drinking,drugs etc.
My mother in law has chased grand kids around for the past 25 years while my mom sat around the past 25 years. My mom can barely walk and do basic tasks while my mother in law still lives alone and moves around well for 75.
to be fair to your mum maybe there was something going on underlying about her health that she couldn’t run around, sometimes we don’t know what’s people hide from us, especially our dear parents God bless them ❤
At 75 a lot of people not just move around , they are still working and are active from the morning until evening. I am sorry for your mom ,maybe she has some osteoarthritis and is hard to move . And also , the habit is so important. If you are an active person you will want to be still active at 75 , unless you have an illness.
I had a bad break of femur at 67, just by stepping on a pebble while on a rock, almost 4 years ago. Wasnt coming back from it and having bad quad pain so doc recommended knee replacement- and that’s been a disaster and didn’t help quad pain. Peter is so right, I still need a cane for long distances now have a knee that hurts/aches. My doc “poo poo’ed” it when I told him what Peter said, he said oh he’s talking about much older folks. Well,I was 67 and I’ll never be the same. Do blood restriction training on that leg but it’s just not getting back to what it was.
I'm 73 and my left tib/fib were broken two months ago v a car. I was in pretty good shape then - I was riding my bike on my way to the gym. This video clip is good/bad news for me because I'm still in a wheelchair/walker due to lingering sharp bone pain at the point of the break which got crunched into the road surface (ask me about my road rash!) There was also a small ankle fracture that made it difficult to get on the leg earlier. To hear about the rapidity of muscle loss is a shocker especially since it's not completely noticeable to me. But for the sharp pain, everything else is ready to get back to walking and whatnot. I've attempted to keep a workout schedule with PT, resistance bands and wheelchair HIIT videos online. I think it's possible to get back to where I was before the accident and I'm hearing that I'll really need to work at it. Thanks!
Thank you for this terrific discussion. Boy, do I have to keep moving and exercising and work to pick up activity as quickly as possible if I get sick for a few days. Protein, movement and exercise. I’m about to be 83 and still going strong. Thanks for the encouragement.
Keep building the muscles you can. It will help.
I had both hips replaced. I was only in the hospital for 4 hours max ... In my 70's & relatively healthy. My hips are great but I'm more concerned about my protein intake. Thank you so much for bringing this to our attention.
Just came across this channel and I like it. The videos are in good length. The host elaborates the important points really well, unlike some of the channels starting a lengthy intro and begging for likes and subscriptions throughout. Like and Subscribe!
Aren't you leaving out hormone replacement therapy Factor?
Certainly men women and who are on hormone replacement have more muscle and strength,
I believe the primary cause of falls is loss of mobility in the feet and ankles. It’s counterintuitive but balance is bottom up, not top down. When ankle flexibility is lost, balance goes out the window, guaranteed.
I always followed Dr Attias advice on physical activities. I’m so devastated. I’m in my late very late 50s. I just recently had an accident during skiing and tore my both ACL and MCL. I am a very active person. I worked out every day and I enjoyed my hikes, my bike riding and resistance training, three days a week. Now I am so frightened that I’m going to be losing all my muscles before I start working out the way I used to. I have decided not to have ACL repair surgeries. I am devastated because I feel that I am never going to have healthy knees,like before the injury. Has anyone had any ACL injuries? I would appreciate if you share your experience. Did you repair it or did you go without surgery?
What specific exercices to do for elderly people?
Interesting. My mother I guess was an outlier because she broke her hip at age 79 almost 80 and she lived another 10 years and was pretty active the whole time until she had a ischemic event and passed a few months later. She did tend to be a quick walker, but she didn’t target walking on a daily basis by any means. She also never lifted a weight in her life and had a problem with her shoulders, whereby she could barely lift her arm up to shoulder height. I used to try to convince her to get up out of her chair multiple times in a row a few times a day but now that I’m 70, I understand that these things sound like they should be so easy to do and there’s such a good reason to do it, but I can tell you from the inside that it sunds like a much bigger deal. What I mean is it’s not intuitive at all. The inclination is to do less.
Thank you gentlemen! So clearly put, that one cannot miss the message. You are inspirational to a fault 😀Cheers to centenarian decathlon!
Many of my 70 year old friends are opting for bungalows, feeling they won’t be able to use stairs eventually.
I live in first floor flat, no lift. Phew, good choice
I fell climbing Scafell Pike last year and ended up with a proximal humerus fracture. The recovery time was long and the loss of lean muscle mass was insane in that amount of time. At 54, the jorney to get all the muscle back around my upper arm and shoulder is a very long and arduous one!
Perhaps if i had been way bulkier, i may never have broken the arm in the first place, who knows?
Long covid in my early sixties did it to me I have been itching my way back to being able to walk a mile and now three for 2 and 1/2 years after 2 1/2 years of practically not being able to get for my bed to the bathroom every morning. Plus I gained 30 lbs whereas before I had been someone athletic in my exercise regime which included hiking steep hills and carrying heavy groceries for a mile uphill. It's scary how slow the progress and I wonder if I'll ever be stronger and yes I did have a hemorrhagic stroke 4 months ago and hardly any aftercare. I've been trying to use my own body weight and have lost 17 lb and will be incorporating bands but at 67 next month I feel wake. In my fifties I took some false I cannot believe I did not break anything I almost got hit by a barreling semi truck so yeah people do what you can to stay here as long as possible as a fit Elder
I am eighty years of age and must have cataract surgery in mid July. MD wants me to have NO workouts for 7 days after surgery. What can I do to save the good work I've been doing recently. I have been working out 6 of 7 days a week for the last 6 months, using an ergometer for 1-1/2 hours twice a week on my Zone 2 days and once a week I do a mock Max Vo2 day (about 16 minutes in 4 minute blocks full speed, plus 1 hour and 9 minutes of Zone 2 mixed in with that mock full speed stuff. Is that 7 day layoff going to render me crippled? HELP PLEASE! i AM WRITING A NOVEL AND WILL NEED AS MUCH LONGEVITY AS i CAN GET.
Retina detachment: Patients should be assessed by a physical therapist to recover muscle loss but they aren't.......On average, the expected recovery timeline is 2 to 4 weeks, but it can take up to several months for vision to fully recover. Vision will likely be blurry for a few weeks and it may still be up to 3 to 6 months before vision improves.......During recovery, you should stay face down with your head in a certain position. Your doctor will give you instructions on what position to use, which depends on where the tear is in your retina. .....After retinal surgery, a gas bubble is injected into the eye to hold the retina in place while it heals. The bubble helps the retina reattach to the back of the eye by putting gentle pressure on it.
Peter, if someone is still interested in doing occasional fast( 72 hrs once a month let’s say) due to all the health benefits assocoated with it on the cellular level, after listening to your podcast with Dr. Luc, am I correct in saying I should stop worrying about lean muscle mass loss while fasting once a month, as long as I am consistent with the resistance training? ( doing it 5 times a week)? Dr Luc said IF should not affect our muscle if we practice resistance training at least two times a week. But I was not sure if there is a specific lenght of IF where this is true? Let’s say safe on muscle if I fast 48 hrs once a month vs 72 hrs? Or Dr Luc was talking about daily IF like 18 hrs? Thank you!
The older you are and definitely the slimmer you are, the more contraindicated extended fasting is. I need to listen again to see where the doctor said that exercise during fasting preserves muscle. If you lift heavy, doesn’t that damage the muscle and then the body repairs it? Wouldn’t it need proteins for that? If you’re not eating any, wouldn’t they come from other tissue? I’d be a little worried about my body dismantling heart tissue in order to repair that muscle. But I might not understand the mechanism at all.
I tell my patients the same thing
Just starting my 8th decade. Luckily for me I've been very active in my past, so I'm only trying to recreate my old workout habits, not start totally new ones.
On an off-topic question... Does anybody listening here know the trade-off between using Metformin and mitochondrial toxicity? My blood glucose (measured via CGM) typically runs at around 110 mg/dl which is higher than I'd like. However I'm worried that taking Metformin will work against all the Zone 2 work I'm doing to promote mitochondrial growth and health. Have any other listeners here heard Dr. Attia discuss this in a video or podcast in more than just a passing mention? I'd appreciate being pointed to something more definitive. Thanks.
That’s too low to take Metformin. I wouldn’t worry about 110.
@@sassysandie2865 While I don't necessarily agree with such a blanket statement, it gives me pause to do some further research on my assumptions. Thanks.
What about someone who has hypokalemia...??:
do you consider water aerobics as resistant?
It's light resistance. Better to hit the gym and use some heavy weights or do body weight exercises like push ups, sit ups, pull ups, burpees.
There is definitely resistance in moving the water, but it’s probably a better promoter of VO2 max and type one muscle. It sounds like Peter recommends both though you don’t have to go after VO2 with water, It might be easier on joints.
I chop wood and carry water, does that count? Thanks guys❤
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Carrying water is definitely an effective core exercise called suitcase carry.
Yes.
It depends on the intensity. Some things stimulate type, one muscle fibers, and some things type two. Please ignore unnecessary commas that my voice to text puts in.
Portin intake if you were born with one kidney I'm 72 older was told I need more protein but not good for my one kidney function
Being sedentary deteriotes everything. I can agree with that. But there are always outliers. I remember reading a story of a supercentenarian who was basicly in a wheelchair for 2 decades and bedridden for 4 years. Despite no mobility in excellent health till her last year or so. She did do some exercises in bed.
That is not excellent health...
That’s LIFEspan. Attia concentrates on HEALTHspan. Also, in his book _Outlive_, he discusses centenarian studies and suggests why they are outliers. And being outliers, there are few lessons we can learn from their behavior. If you are hoping to be an outlier, well, good luck with that because you’ll need exceptional luck. 🍀
Unfortunately, there is such a long wait time for these elective surgeries that the medical environment is shortening peoples lives. There is no way I'm going to regain what I had in 2020. I was on the wait list, diagnosed, waited for a bit more physio, the regional health authority took over the wait lists and started me from scratch in the process...so 4.5 years later...still waiting...criminal
9:30 Peter started
The more orthopedic and cardiac issues you have, the more you want skilled and licensed support to develop a strengthening program. Physical therapists specialize in geriatrics because a sports PT for someone post-stroke and with osteoporosis is more likely to fracture one of their vertebrae than help them!
Okay, so lift weights. Every day. Until you die. Got it.
Every day is excessive
And your reward will be more days to lift weights
I love lifting weights. It's the best for mental and physical health!!
I lift 4x a week and heavy weights for my size at 66.
As HaleFire said, every day is too much. The muscle builds when it’s not being highly stressed. Move every day but don’t lift for strength.
I’ve always believed that the way forward is meat, and more meat.
You can believe anything you like, but you should attempt to understand things in a little more complex way. You are, as Attia says, “majoring in the minor (meat), and minoring (ignoring) the major.” Mainly, Attia is focused on how to remain not just functional, but healthy decades longer than your genetics might predispose you to allow. For example, if you concentrate on “meat” and neglect resistance training or proper daily nutrition you may lose muscle mass. And some people (everyone is different) don’t react well to meat. It’s complicated! 😊
Dr. Atila is so handsome
Bald is Beautiful