Preventing MUSCLE LOSS in the Older Adult | Doctor Explains!

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For more content like this, click here to SUBSCRIBE to our channel: / @medspiration
This is my community lecture for older adults that was given on May 16th, 2023 to members of the incredible non-profit organization, WISE & Healthy Aging.
This project that was made possible thanks to our incredible UCLA/ VA Geriatrics Fellowship Department. I wanted to share it on RU-vid so everyone can have access to it. Whether you're someone who loves their parents, grandparents, great grandparents, or if you're an older adult, medical student, resident, fellow, or attending, you will find this extremely useful!!
Please do not attempt any exercises or activities mentioned in this video until you have been evaluated by your primary care physician.
Time Stamps:
0:00 - Intro
0:06 - Sarcopenia & Exercise in Older Adults
0:26 - Objectives / Goals for this Lecture
0:47 - Is it True that we Lose Muscle Mass after the Age of 30?
2:10 - Is it Possible to Add Muscle Mass after the Age of 80?
3:03 - Comparing a 70 y/o Tri-Athlete to a 74 y/o Sedentary Male
3:20 - Sarcopenia
4:03 - What Causes Sarcopenia?
4:48 - How Serious is Sarcopenia?
6:17 - How do you Know if you have it?
6:55 - How is Sarcopenia Treated?
7:55 - Strength Training
8:22 - Do you have Leg Weakness?
8:52 - Sit to Stand Exercise
9:46 - Guidelines/ Recommendations for Strength Training in Older Adults
10:10 - Aerobic Exercise
10:50 - Balance & Flexibility
11:15 - For Best Results
11:52 - Diet & Sarcopenia
12:28 - Sleep & Sarcopenia
12:46 - Move it OR Lose it!
14:05 - Smoking + Alcohol & Sarcopenia
14:30 - Strength Training & Bone Health
16:26 - Strength Training & the Brain
17:57 - Conclusions
Please LIKE | SUBSCRIBE | COMMENT | SHARE if you learned something new!!
#sarcopenia | #geriatrics | #UCLA | #musclebuilding |
DISCLAIMER: Content not intended to be taken as medical advice. Please do not attempt any exercises or activities mentioned in this video until you have been evaluated by your primary care physician. Opinions are my own and do not represent those of my employer. Content used with educational and transformative intent within Fair Use Guidelines.

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6 авг 2024

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Комментарии : 163

@MEDspiration 2 месяца назад

If you enjoyed this community lecture & learned something new, I just posted a brand new lecture that contains a specific evidence based exercise & diet program. Here is the link: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-crd9niuZUdc.htmlsi=fWWey5y7OU1jgpgt

@sk.n.9302 8 месяцев назад

We have a 85 yr. old ranch hand, he's worked outside his whole life. He looks strong & vital, his skin is clear & even glows, he still has muscle mass. He keeps up w/ the other ranch hands. I am always amazed.

@petermalmgren1207 7 месяцев назад

Nice

@Mrs.TJTaylor 8 месяцев назад

Change playback speed to 1.25 to get through the lecture in a normal communication mode.

@arthurthomasware5004 8 месяцев назад

Excellent! One of the best I've heard on this subject. You'e speaking to the converted here. I'm 87 and have been a bit of a gym junkie for 67 years. I go to the gym twice a week. Do yoga stretches and, of course, walk just about every day. I did not realize until this lecture that I can actually regain muscle mass. Thanks for that.

@petermalmgren1207 7 месяцев назад

Me too

@davidblackmore8172 8 месяцев назад

I’m 66 I live in Canada have been walking at least 1 hr everyday for last 5 years and recently started doing core strengthening, light resistance and balance exercises. I feel better than ever. I find it easier to just do it every day regardless of weather unless it’s icy and dangerous to go walking outdoors. This way I don’t rely on a schedule and have guaranteed results

@charlotteyoung8878 7 месяцев назад

I have been exercising all my life, running, biking, gym and currently at 77 use a rowing machine which I have in my home. During Covid, I regressed, so I have muscle loss. But hearing your message today gives me hope to improve. I still work as an RN. I drink water, sleep well and eat a diet with protein, vegetables and fruit. It all works. These are my BEST years. I also avoid vaccines as much as possible. Never took the Covid or flu vaccine and rarely get sick. My advice is to learn on your own how to manage your health and stay away from medicine today. Thank you!

@Tad-For-Global-Peace 6 месяцев назад

People please don’t buy far-right anti-covid propaganda.

@iracemakunkel386 6 месяцев назад

A very clear and scientificaly right.

@Ed-qn7vx 8 месяцев назад

How about explaining how statin therapies can devastate the geriatric population and increase their mortality.

@donwinston 8 месяцев назад

That is bogus. Statins do not do that.

@pamelatoombs4150 8 месяцев назад

@@donwinstonBelieve what you want. Research speaks for itself. I work for elderly as a caregiver, I know through experience watching diet, and medicines. I see & you can't convince me otherwise. Nutritionists & Functional/ Alternative Medicine should be allowed in our health insurance industry. There is a reason why its not & I don't like it one bit.

@HDblumoon 8 месяцев назад

@@pamelatoombs4150I agree with you. My investigation has made me question the research that normal cholesterol levels are based on. I have some experience in a histology lab so I certainly have seen examples of cholesterol build up and it is frightening but I have had family members live pretty healthy lives into their 90's with high cholesterol that haven't taken or quit their statins. Also my experience in health care and seeing the relationship between the government entities that dictate guidelines to our Healthcare workers and the pharmaceutical companies have caused me to question everything. Yes I drive my doctor nuts.

@donwinston 8 месяцев назад

@@pamelatoombs4150 you are full of crap. There is NO research that demonstrates that statins do not work or are unsafe. You are spewing anti science misinformation. You do not know what you are talking about. Believing that the health authorities of the world is lying is bonkers crazy.

@donwinston 8 месяцев назад

@@pamelatoombs4150 by definition, “alternative” medicine is quackery.

@palmcoast35 9 месяцев назад

Outstanding lecture and thank you for presenting it in layman's term. I'm 61, exercises 7 days a week and these lectures are so hopeful in keeping me motivated and making sure I'm on the right path to a healthy lifestyle.

@MEDspiration 9 месяцев назад

I absolutely loved reading this comment 🙏🏽, made me happy that I posted this here on YT. Keep up to the strong work 💪🏽

@petermalmgren1207 7 месяцев назад

Love it

@rajpancholi189 8 месяцев назад

Thank-you fornyour prenstation. I just found it while flicking, I am 69 years old and do go to the gym regularly but will now concentrate on these key areas.Thankyou.

@leodegas7731 3 месяца назад

13:57 😂 . I'm a 62 year old homeless veteran. For 3 years, I sat in my vehicle 23 to 22 hours a day. Today, as I am watching this, I still hide in my car for 20 to 19 hours a day. The difference is, 9 months ago, I couldn't walk the length of a building without out getting winded. Today, I can squat 380lbs and deadlift over 400lbs. I'm in the gym, 2 to 4 hours, doing yoga and lifting. I'm starting to ride 15 to 20 minutes on the bike machine. Level 16. Treadmill is ok, but im a heal striker and the bike is smoother. Im a swimmer not a walker, but pool memberships cost money.😂 I've had two injuries. One a shoulder, part of an existing injury and a torn calve muscle. Probably didn't warm-up enough. It's sad that I live in the beautiful city of san diego and hide from the world. But if I am going to be old, I want to be healthy. And I need to at least look like I can defend myself 😂. Good luck and don't try to exercise to just be mobile. Exercise as if you were 20. I started with 5lbs or just the bar. And now people ask me to help them get bigger and stronger. I truly wonder why I even workout, because I'm a recluse with depression, but at least I'm physically healthy. Oh, and I sleep and eat poorly. My saving grace is protien powder, peanuts and almonds. I get $300 a month. Not so healthy at dollar stores. Be blessed and work out hard. Almost to tears. 😂 The adage,"no pain no gain." Is more important for us elderly. We live in pain every day. It's better to almost cry from the pain of exercise than to really cry because you can't get up or put on your sox. ✌️🙏😊

@Mrs.TJTaylor 16 дней назад

You said it Buddy! Thank you for your service. Eat eggs.

@anngoodsell4815 9 месяцев назад

Really informative and easy to comprehend USE IT OR LOSE IT I say this to my clients daily🙏🏽🙋🏼‍♀️

@snorrevonflake 8 месяцев назад

Really hard for me, two hours on the bicycle or walking daily - no problem but i hated every minute of strenght training. Would do yoga.

@navjotnijjar8119 7 месяцев назад

Really appreciate this information and the best bit is the speed at which you speak, easy to understand with your clear and calm voice. Not fast and annoyingly loud like many videos out there.

@reynaldoflorendo2593 8 месяцев назад

Im 67 yrs. old have been jogging for 8yrs. 30 min. everyday my body is good and more work out do in house push up 150 a day and more stretching squats and pelvic excercise..

@mementomori29231 9 месяцев назад

Fantastic video. Super important information. Subscribed and shared. Thanks 👍

@faith5401 8 месяцев назад

Exellent and Sound sharing indeed!! Thank you very much Sir 👍♥️

@jagannadharao7723 8 месяцев назад

Nice, useful video! The suggestions are practically possible too! Thanks for important information!

@marssy6840 8 месяцев назад

Very informative video/lecture. I love the presentation. Thank you so much 😊

@ruthokubo806 8 месяцев назад

Excellent! Thank you! Your presentation was easily understood.

@BENDRE49 7 месяцев назад

Thanks for sharing. Loved your talk. I am 76. Needed this

@jimclayton7375 8 месяцев назад

Excellent video Sarcopenia I have had this issue now in one leg for the last five or six years now hitting the gym hard I also run long distance so it doesn’t look pretty. I will look further for more advice. Thank you.

@rajeshtanwar2445 8 месяцев назад

Insightful lecture of very high value. Scientific and rational..🎉❤🎉❤

@vijgokondkar7628 8 месяцев назад

Excellent program,useful,presented without extraneous noises and graphics and other distractions.I grade it A++.

@ranganathrao4260 8 месяцев назад

Yes. I think it is an honest presentation.

@wanjiruwarama2016 8 месяцев назад

Thank you for the clear presentation. Although I slacken sometimes or get bored with a routine and have to change, I know how important exercise is for our bodies' keep up. I'm now into pickleball, 4-5 times a week, and I love it very much. I walk for one day and do mini stretches here and there. Lets keep it up gang!

@ThePeterR66 8 месяцев назад

Great Work. Thank you

@felicisimomalinao1981 7 месяцев назад

Awesome. I am 69 yo male - I have been on a daily Medium Intensity Interval Training (MIIT) with dumbbells since I was 65 when I retired.

@MQB-dz8wr Год назад

very cool! thanks for sharing

@uyannaing4182 7 месяцев назад

thank you so much.. good explanation.. God bless you.. I am from Myanmar..

@trekbiker5110 8 месяцев назад

Excellent video, thank you.

@lindahoffa4653 8 месяцев назад

The visual pictures are very impactful! Thank you 🙏

@wholeshebang1 7 месяцев назад

Yes, the comparative visuals of the *_decrease_*_ in muscle mass_ and *_increase_*_ in fat_ really shocked me. I've been lethargic of late (partly due to the pandemic, gym/pool closures) and haven't resumed my level of fitness through (and frequency of) cardio classes, lane swimming and year-round cycling (even through snow, in Canada), plus yoga & Pilates (non-aerobic, can be done at home). I've got to *get moving* *_more,_* to prevent injuries and osteoporosis, lose weight & body fat, increase muscle mass & stamina, boost endorphins & mood, and *decrease depression.*

@janetdorothyneoretnam4575 8 месяцев назад

Thank you so much for this video , Yes I have this sickness , I don’t eat well too ,

@nicog2214 9 месяцев назад

Excelent presentation

@hmlxur54 4 месяца назад

Excellent podcast on how to avoid and improve sarcopenia.

@markmcfadden7428 8 месяцев назад

Great content. Thanks

@nwkruss1917 9 месяцев назад

Thank you !

@kittyhawk9886 7 месяцев назад

Very good! Thank you!

@evidencebasedmedicine3944 7 месяцев назад

Excellent informative lecture.

@Icon_Channel 7 месяцев назад

This comprehensive lecture catapults me more to be more physically active.

@josephstalin7539 8 месяцев назад

Very informative content doctor

@nimalsiripala9417 8 месяцев назад

Great presentation

@jaiwantgill4697 8 месяцев назад

Really an eye opener and a brain opener, thanks. India. (Bharat).

@BENDRE49 8 месяцев назад

Excellent

@ghanshyamdaga1657 8 месяцев назад

Very good video. Thanks 😅

@billkeegan3566 8 месяцев назад

Well done video

@PakiPardesia 8 месяцев назад

Absolutely awesome lecture. Thank you from Pakistan 🇵🇰

@shailchandihok4872 8 месяцев назад

Thank u for scaring me ,yes I shall do more👍🙏

@mayimelle5050 7 месяцев назад

Thanks

@petermalmgren1207 7 месяцев назад

We have been working out for 20+ years. At 69-70 I posted a video of 50 real pushups all the way down all the way up; I put it on Facebook and got 125,000 views

@stevewhalen6973 3 дня назад

Thanks!

@MEDspiration 3 дня назад

@@stevewhalen6973 thank you!!

@Starchaser63 Месяц назад

Im 60 and still engage in exercise around every 3 or 4 days ( fast paced hill sprints ) . I am slim, no wrinkles and constant energy..i will add Diet and exercise go together...i eat mainly carnivore mono meals with extra carbohydrates on training days only...never looked and felt better. .i get comments on how small my waist is 😊

@HeleneLouise 8 месяцев назад

I am going to do one exercise to start.

@bawatabetando6902 7 месяцев назад

How I wish you taught me in Medical school.

@kathleendonahue5955 8 месяцев назад

All this is true. I have lived with MS officially for 21 years and because of all that goes with that illness I haven’t been able to keep up with an irregular consistency for one reason or another. I also had two children during that time so there’s a lot of lack of sleep. I am now 54 years old. I had a broken bone in my shoulder that never heal properly. Seeing images of the brain scares me, and depresses me😢

@clavo3352 8 месяцев назад

Start small Kathleen. Must love yourself. It's so great that you had kids! Go fir it! Go for you!

@jewelleryaddict 8 месяцев назад

I think you get more exercise then you think. Most men seem to overlook how much work house work is. Cooking and cleaning and washing and taking care of yourself and children is a lot of physical work. So don't cut yourself short. Just walk a little more on days you can not a lot a little. I know because I am in same boat with 30 yrs of cfs and fms. and a 2500 Sq ft. house that's spotless. It's lots of work, physical work vacuuming and scrubbing etc. Just do what you can when you can. Hope your having a good day.

@kathym6603 8 месяцев назад

Really excellent video. Your voice is perfect for my 80 year old ears! And the fact that listening is easy makes it so I can remember what you say. Your lesson also reflects an understanding of the people faced with this issue. Thank you for the inspiration!

@johnbmw550i 8 месяцев назад

I am 74 years old, still weight train 2 times per week Heavy, feeling good. Also play Golf.

@wholeshebang1 7 месяцев назад

Way to go-go-GO! 💪👍

@michaelmelamed9103 13 дней назад

Weight train-ing and golf-ing. Sounds good!

@johnherberte8131 9 месяцев назад

Thanks thats very useful information

@MEDspiration 9 месяцев назад

Glad it was helpful!

@LastTrump7 7 месяцев назад

How important is the daily protein intake? How much is enough? Is there a problem with to much protein?

@MEDspiration 7 месяцев назад

@@LastTrump7 great question! Intake of at least 1.2g/kg to 1.7/kg of protein a day (ie 70kg adult needs to eat 84 grams of protein each day) is recommended for older adults that are attempting to preserve or add muscle mass. While a combo of exercise & protein intake is best, nutrition is paramount because without it, muscle loss accelerates!

@andrewbos8837 8 месяцев назад

Having cared for both my parents…convincing them to become active was impossible… to the point of anger…. Total losing battle…. Even to take a walk… I no longer have that worry! 🤷‍♂️

@wholeshebang1 7 месяцев назад

You can lead a horse to water, but you can't make him drink.

@KhurshidU 7 месяцев назад

Wow! There's some hope for people like me. I am 77 years old frail female from India. I am Diabetic and 46-48 kgs. My BMI Is 17-18. Skin and bones. Trying my level best to increase my Wt. atleast by 3 kgs. But unable to put on even 30 gms. I walk for 45 minutes to 1 hour daily. Avoid carbs. Still no success. Mu skin is very loose and hanging. After following some Diet fad I lost my weight drastically. After going through your video I feel I have some hope. God Bless you. Happy New year

@saraswatkin9226 7 месяцев назад

KhursshidU, you appeareance must be like a bag of bones. Try eating those carbs you are avoiding if you want to put on weight😅

@MEDspiration Месяц назад

Hi! Thank you for sharing your story. We made a video on how frailty can be reversed, you may find it useful. You can see it here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-crd9niuZUdc.htmlsi=BjCdl1FOFGYFzpxS

@veeranjaneyulubandi9514 8 месяцев назад

Good exposition 18:48

@mahfeezuddin1929 7 месяцев назад

EXELLENT

@gammadas 8 месяцев назад

Could you please add the role of testosterone therapy? I understand exercise is very important but fitting it in our daily routine is often difficult.

@wasey786 8 месяцев назад

I’m 67 year’s old and have been strength training every other day since I was 19. The other days I do cardio( mainly zone 2 but twice a week zone 5). My Blood pressure is 103/63, my body fat is 12%, my BMI is 19% and my HB1aC is 38. I eat very healthily and am not particularly stressed. Recently I had an epigenetic test done and it said my biological age is 73! Where did I go wrong?

@muhammadnaeemlone8460 8 месяцев назад

I’m 100 percent sure the test result is doubtful.

@rsalehi6568 8 месяцев назад

That test result is nonsense. Markers that show health: 1) No to low visceral fat 2l Low blood pressure 3) Ability to lift significant amount of weights: deadlift, overhead press, pullups.

@user-in3et5bj7y 8 месяцев назад

True

@shivbaba636 7 месяцев назад

I have already osteoporosis and fibromyalgia I have been taking prolia injection every six months for last 10years do you recommend

@jonmontgomery9412 8 месяцев назад

Not sure how to keep muscles when polymyositis keeps eating my muscles away

@darkhorseman8263 7 месяцев назад

Stem cells start producing fat instead of proteins due to aberrant estrogen receptor signalling.

@joanjohnson4150 9 месяцев назад

Hi please keep up the good works, my name is Joan and l want to ask you if loseing muscle mass make one have soft skin and feeling light in the body? Thanks for your answer.

@faith5401 8 месяцев назад

Yes Joan. Muscless mass is parts of our Body Compositions. Muscle weights heavy as compared to fat mass, and it gives our body firmness and most importantly are Strength that gives us good mobility and balance. Just like this video explained! This excellent video explained everything! Im 60 years old now, i lift weights, do Muay Thai, and lots of flexibility exercises/ Not yoga. I feel so good and strong. God bless you well ❤

@eastcoastkickz4891 8 месяцев назад

Use or loose it

@ashokoza6172 8 месяцев назад

Doctor, I'm 72, have been fairly active eachday of my life, do exercises everyday., yet , I'm losing weight. I'm 116 pounds. I was never overweight, more than 132 pounds. How can I put on a little more weight. ??!

@ephesians6125 7 месяцев назад

I wonder if you need more protien?

@wherezmemallet4879 Месяц назад

You are probably burning more than you are consuming.

@binathere2574 8 месяцев назад

You could well have been describing a Vitamin B12 deficiency.

@peterhenry986 8 месяцев назад

👍😊❤

@AE-yt4lx 7 месяцев назад

What about someone who had a stroke?

@shivbaba636 7 месяцев назад

Do you think still I can reverse with excersis ?

@Frigger20 6 месяцев назад

I’d try a vibration plate machine. That really helps. I’ve been looking for a new one, to fix my back, hip and knee issues and I think the best one to build up is a LifePro Rumblex but my current very simple model is really helpful already.

@wherezmemallet4879 Месяц назад

It's like some of you just go straight to commenting before watching the video...

@DannerPlace 16 дней назад

Pablum. Here's the take-away: healthy diet and regular exercise. The end.

@HopkinChris 8 месяцев назад

Sarcopenia can down to bad diet and lack of exercise I eat lots of animal protein I and walk every day and I do body exercise two times a week I have just turned 65 years old and I never felt better.

@donwinston 8 месяцев назад

You do not need to eat animal protein. That is BS. In addition, there is no good evidence you need to increase protein consumption. You need some of course, but no more than normal.

@danaking3592 8 месяцев назад

Liver dr as gut issues w/malabsorbtion of nutrients.

@dylanthomas7443 8 месяцев назад

Just have one question about frequency; I was told to do strength training only every alternate day. So is it OK to do 5 times a week. Please advise how. Thanks.

@deborahd.7281 8 месяцев назад

Some body builders have a "leg" day and alternate with an "arm" day allowing their muscles to recover. If you don't do really heavy workouts, light strength training 5 days a week is probably okay...look at farmers, construction workers, etc. however their bodies especially their joints wear out after years and decades of physical toil, also football players who have bad joints after retirement and often while playing. Some people say that you can get similar benefits from doing more repetitions with lighter weights as fewer repetitions with heavier weights, the important factor is to continue until your muscles are "exhausted". An hour a day of exercise and an hour or two of outdoor sunshine a day will help your muscles and bones.

@chaber5555 9 месяцев назад

To listen speed up x2.5

@hoffmancapote 9 месяцев назад

Kind of nice to hear a guy talk at a relaxed speed instead of the usual on steroids speeds

@kathym6603 8 месяцев назад

I, on the other hand, left it at regular speed and I can "memorize" what he is saying much easier. He may know that some of us have hearing problems while we sit here with our weak muscles.

@jagdalearun 8 месяцев назад

Talking with Slow speed is useful for old folks with impaired hearing. Also it assimilates better for younger ones.

@MalikaIC 4 месяца назад

The comparison between the two 70 yo men does not proof very much imo..Because the 70 yo muscle strong man could be traning all of his life..The comaparison would be more reliable if men after or at the age of 80 with sarcopenia would have gained muscle mass at that age..

@ArthurTheLibraryDetective 8 месяцев назад

😎..Lack of Appetite and Protein..Really have an Effect, imho.

@ningayeti 8 месяцев назад

Your first question "Do ALL adults lose muscle mass after age 30" is False. Consider the person who never exercised in any way until the age of 30. Then that same person begins a year long intense weight lifting regimen. After a year he went from benching only 80 pounds to benching 285 pounds. In this example not ALL people over 30 lose muscle mass. Yes; I know what you meant, but what you meant is not what you said.

@wendycarter5718 8 месяцев назад

Er! Which particular hair would you like to split next ??

@phillipharding6610 7 месяцев назад

You’re a fool if you don’t like this excellent video crawl back in your Hole !

@Pontiacdreams 3 месяца назад

The speech pattern is so slow.. I couldn’t stay with this. Geez!

@shotpusher 8 месяцев назад

Lifting hand weights give me more bang for my buck.

@noluck33 7 месяцев назад

Get a real job and a life!

@bornr2797 8 месяцев назад

Wake me up at end of vid. Please....

@phillipharding6610 7 месяцев назад

Crawl back in your Hole !

@Enoch940 8 месяцев назад

This voice and slow talking is taking years off my life. I leave

@bornr2797 8 месяцев назад

Can u talk any slower?.....

@sanderscupac7829 8 месяцев назад

Once again you don't know the English language very well when you say "all'. That means 100% of ALL humans since time began with us. I myself was a late bloomer physically speaking and I had MUCH more muscle mass on my body in my early 30's than when I was 18-30. Say what you mean and mean what you say. Your credibility is deeply down graded.