Great article. I always wondered if the decline i see with elderly people is due to age or just because they become inactive.
I hear "I'm too old for this, i don't have to do this anymore" a lot and i don't agree. Working out is hard but healthy on any age. I feel sad seeing people giving up on their bodies...
Preventing Muscle Loss as We Age
91–100 of 334 posts
Re: Preventing Muscle Loss as We Age
#92Preventing muscle and bone loss mainly involves keeping hormones/vitamins/minerals/nutrients in range and maintaining efficient metabolism. And maybe exercising.
Re: Preventing Muscle Loss as We Age
#93I've been investigating recommended protein intake recently and counting calories to lose some weight, and it's amazing how little protein most people get compared to what is now recommended. Here's examine.com on the recommended amounts: https://examine.com/nutrition/how-much-protein-do-you-need/ . I'm of fairly healthy weight, active and have been losing some weight, so I should be getting 2.2-3.3 g/kg according to…
1.5g/lb (3.3g/kg) is considered by many in the weight training communities to be way overkill, and potentially hard on your kidneys.
Yeah, 3.3g/kg is really high, and I don't see how you could get there without living on shakes. From that examine.com article:
Eating more than 2.6 g/kg (1.18 g/lb) is probably not going to lead to greater muscle gains, but it can minimize fat gains when “bulking” — i.e., when eating above maintenance in order to gain (muscle) weight.
There doesn't seem to be a lot of evidence for the kidney thing as long as you don't dramatically increase protein suddenly: https://examine.com/nutrition/can-eating-too-much-protein-be...
Re: Preventing Muscle Loss as We Age
#94I always like to show this picture as an example. https://i.imgur.com/ZcDedfo.jpg I don't have an original source but it shows a MRI leg scan comparison between a 40yo triathlete, a sedentary 70yo and a 70yo triathlete. The picture tells the story...
Yeesh. That's a great visual. I'm a sedentary software engineer... gotta make some changes. It reminds me of the cancer slides in the "How Not to Die" talk https://youtu.be/7rNY7xKyGCQ?t=780 which is partly why I'm now vegan.
definitely start a sit/stand desk as early as possible. I didn't think I was that unhealthy sitting all day until I had an injury from a car accident which took waaay too long to heal - primarily bc my hamstrings and IT band were shortened from all that sitting!
when i left my last job, I started working from home without the sit/stand for about 2 weeks thinking "that didn't help that much," until I started noticing the tightness all over my body. I just bought a sit/stand (Varidesk fwiw) last night.
Re: Preventing Muscle Loss as We Age
#95Earlier quoted context omitted.
Most people have no idea I'm 41, and instead think I'm in my 30s. Balding and grey hair show I'm not in my 20s ;) My 'secret' is I workout every single day . I might do heavy weight training, sled pushing, surfing, or a spin class. It doesn't matter as long as I do something physically challenging. I also follow an 80/20 rule on eating paleo-ish. Mainly I try to avoid processed foods, but I'll still eat a pizza or go…
I don’t do paleo or low carb or any fancy diet besides eating plenty of protein and calories. The key for me is regular, heavy strength training. I exercise 3-6 days a week, all compound lifts, at high weight/moderate (3-7) reps. More than just managing my physique, I find it immensely helpful for my mental health and general well-being. I’m not the biggest or most shredded guy in the gym, but the focus on strength k…
> My point in all this is that exercise and sufficient calories is more important than following a specific diet, and that it’s been a solution in multiple dimensions of my life.
Completely agree, hence I said -ish. I'm not Paleo, but it's probably the closest to what I normally eat. Lots of veggies and protein with high quality carbs and limited 'junk' (I also almost completely stopped eating sweets). I view diet as something you can do your entire life, and I've settled on something that I can easily follow and enjoy.
Re: Preventing Muscle Loss as We Age
#96Earlier quoted context omitted.
> "if its on the popular media, it should probably not be on HN" Why though? Can't say for all but a majority of articles on popular media would be mostly right...that's why they are popular. As things go more fringe, there is less verification.
It's not about that. It's called "Hacker News" for a reason. I don't mind having regular stories hitting HN sometimes, but there's nowadays a massive flux of NYT, and also NewYorker, TheAtlantic just to name a few, which were not there a few years back.
I think software engineering used to be a nerdy hobby now its for 'everyone' ( due to the rise of amazing tooling/languages ect).
That 'everyone' attitude is reflected on HN.
Re: Preventing Muscle Loss as We Age
#97Earlier quoted context omitted.
Most people have no idea I'm 41, and instead think I'm in my 30s. Balding and grey hair show I'm not in my 20s ;) My 'secret' is I workout every single day . I might do heavy weight training, sled pushing, surfing, or a spin class. It doesn't matter as long as I do something physically challenging. I also follow an 80/20 rule on eating paleo-ish. Mainly I try to avoid processed foods, but I'll still eat a pizza or go…
In similar state here - working out almost daily, weekends are reserved for mountains in whatever form (that's actually one of my motivations to work out - to enjoy adventures however difficult they might be ,and be as safe as possible). Having to stop working out, either due to illness, injury or some obscure travelling makes me almost depressed, not only because of the drop experienced once coming back to gym. It i…
> I stopped using massages to work on those muscle bumps/knots on the back - no point getting rid of them when I put them back in 2-3 days.
I spend a few minutes per day rolling my back out with a hard foam roller: https://www.decathlon.co.uk/hard-foam-roller-id_8484814.html
As good as a massage for getting knots out, and great for thoracic mobility.
> Quality of the meats in general is important (no growth hormones/antibiotics)
I'm all for restricting antibiotics in livestock on the grounds of bacterial resistance, but are you claiming that they somehow alter the quality of the meat itself and/or impact your own health?
Re: Preventing Muscle Loss as We Age
#98Earlier quoted context omitted.
Yeesh. That's a great visual. I'm a sedentary software engineer... gotta make some changes. It reminds me of the cancer slides in the "How Not to Die" talk https://youtu.be/7rNY7xKyGCQ?t=780 which is partly why I'm now vegan.
Dr Greger and its undisclosed vegan agenda using cherry picked or wrongly interpreted studies to push it.
Would you consider adding to the discussion by presenting meta-studies showing meat is not carcinogenic?
Re: Preventing Muscle Loss as We Age
#99I've been investigating recommended protein intake recently and counting calories to lose some weight, and it's amazing how little protein most people get compared to what is now recommended. Here's examine.com on the recommended amounts: https://examine.com/nutrition/how-much-protein-do-you-need/ . I'm of fairly healthy weight, active and have been losing some weight, so I should be getting 2.2-3.3 g/kg according to…
The German society for nutrition recommends 0.8g of protein per kg of body weight for normal weighted, adult people. I cannot imagine that three or four times that amount would be required for a healthy life even if your are more physically active than the average. Also, please do not forget that vegetables contain some protein too.
Re: Preventing Muscle Loss as We Age
#100Earlier quoted context omitted.
1.5g/lb (3.3g/kg) is considered by many in the weight training communities to be way overkill, and potentially hard on your kidneys.
Yeah, 3.3g/kg is really high, and I don't see how you could get there without living on shakes. From that examine.com article: Eating more than 2.6 g/kg (1.18 g/lb) is probably not going to lead to greater muscle gains, but it can minimize fat gains when “bulking” — i.e., when eating above maintenance in order to gain (muscle) weight. There doesn't seem to be a lot of evidence for the kidney thing as long as you don'…
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