Fighting off muscle loss as we age | Justin Keogh

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 19 February 2024

⏱️ 141 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #301. Have you started preparing your body for your older years? Or are you already in your older years, wondering how you can best protect yourself from falls and maintain strength and function? Join me as I sit down with Associate Professor Justin Keogh to learn about what sarcopenia is and how you can prevent it. You’ll learn who is at risk for sarcopenia, when to take action to prevent it, and how to move forward if you are facing it already. Dr Keogh identifies the two most important factors for staying strong and mobile, the gold-standard training protocol you should aim for, and other ways you can get the most bang for your buck with exercise. Specifically, we discuss: Intro (00:00) Understanding Sarcopenia: An Overview and Early Signs (01:29) Key Risk Factors and Predictors of Longevity in Sarcopenia (13:15) Muscle Function in Aging: From Centenarians to Muscle Mass Loss (19:18) The Role of Physical Activity in Managing Sarcopenia: Exercise Myths and Facts (25:03) Sarcopenia Across the Lifespan: Gender Differences, Disease Classification, and Causes (35:28) Understanding Muscle Decline with Age: Mechanisms and Muscle Cell Types (43:29) Training for Strength and Longevity: Power Training, Resistance Workouts, and Aerobic Exercises (50:09) Innovative Training Methods: Exercise Snacking, Progressive Loading, and Reducing Muscle Soreness (1:18:51) Optimising Muscle Health: Weekly Training Protocols and Body Adaptation to Exercise (1:39:32) Hormones, Supplements, and Lifestyle Strategies for Sarcopenia Management (1:48:20) Addressing Sarcopenia: Gender Differences, Causes, and Weight Management (1:53:36) Debunking Myths and Shaping Future Guidelines for Sarcopenia Prevention (2:10:45) Outro: The Path Forward in Sarcopenia Research and Awareness (2:14:50) Learn more about Associate Professor Justin Keogh on his Bond University profile, read his publications on ResearchGate, and connect with him on Twitter/X. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. People all over the world are using Reveri to quit smoking, gain control over other addictions, reduce physical pain, feel more relaxed, and improve their mental health. The Proof community members can use Reveri for 30 days free with a guest pass. Just visit reveri.com/theproof to redeem. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:00.0	Today's guest is Associate Professor Justin Keo.
0:04.0	Justin is currently the Associate Dean of Research for the Faculty of Health Science and Medicine at Bond University.
0:12.0	Lower limb strength and balance would be the two things that typically underpin the loss of function and the dependency that is associated with some people as they age.
0:24.8	In this episode we focused on psychopenia, a disease characterized by muscle mass,
0:30.1	strength and function loss that affects a large percentage of older adults.
0:35.0	The big thing I suppose is what ages do these things really become noticeable
0:40.0	and really we start to think of probably into the 50s or 60s at a population level that decline starts to accelerate.
0:48.0	How quickly that rate of acceleration occurs really impacts the quality of life in your in your later years.
0:55.8	We focused on what psychopeneer is, who it affects and what we can do to prevent or reverse it.
1:08.0	There's a lot in this episode, quite detailed and heavy at times, but hey, that's the trade-off that you get when you speak with an actual scientist who's deliberate and careful with language as opposed to an
1:15.2	influencer that might be a little more, shall I say, loose. I'll make sure to summarize the key
1:22.1	learnings in future episodes.
1:24.3	Please enjoy. Finally, it's here, the essential prenatal supplement by a meal.
1:37.0	I've been waiting for a prenatal supplement for pregnant women that's properly formulated
1:42.0	with the right ingredients and
1:43.6	dosages for a long time. Essential prenatal contains a DHA an important omega-3
1:49.8	during pregnancy, Colleen, Vitamin B12, Iodine, and other important nutrients in optimal dosages for pregnant women following a plant predominant or exclusive diet.
2:01.0	Formulated by myself alongside previous show guest Dr. German
2:04.6	Newman nutritionist Jacqueline Orwell and naturopath Dr Julie Chen.
2:09.2	Pregnancy is an extremely important life stage, certainly a time to make sure that you're not falling short in your consumption of any critical nutrients.
2:20.0	To learn more about essential prenatal and get 10% off your first order,
2:24.4	head to the Proof.com forward slash friends.
	...

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