Fighting off muscle loss as we age | Justin Keogh
02/19/24 • 141 min
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
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
Previous Episode
Body dysmorphia, disordered eating, unhealthy exercise and cosmetic procedures | Gemma Sharp, PhD
Episode #300. How does body image fit into our picture of overall health? When does negative self-image become body dysmorphic disorder? And does veganism align with a positive relationship with food? Discover the answers to these questions and many more in this conversation with Associate Professor Gemma Sharp.
You’ll learn about body dysmorphic disorder (also called body dysmorphia), who falls into this category, and who is at risk for it. We discuss the impact of social media on body image, the prevalence and treatment of eating disorders, and harmful trends in the media. You’ll also discover the facts about body image in vegans, cosmetic interventions, and how AI might be the answer to overwhelmed mental health services.
Specifically, we discuss:
- Introduction (00:00)
- Exploring Interest in Body Dysmorphic Disorder with Gemma Sharp (01:35)
- Understanding Body Dysmorphic Disorder: Definition, Prevalence, Onset, and Causes (04:20)
- The Influence of Social Media on Body Image (09:01)
- The Role of Social Media in Seeking External Validation (12:33)
- Managing Social Media's Impact on Body Image: Advice for Parents (18:08)
- Practising Self-Compassion: The Compassionate Friend Exercise (20:03)
- Effectiveness of Positive Self-Talk in Body Image Improvement (23:32)
- Connection Between Eating Disorders and Body Dysmorphic Disorder (25:35)
- Navigating Eating Disorders: Orthorexia, Anorexia vs Bulimia, Impacts Across Weight Spectrums, and Screening Tools (26:32)
- Identifying Triggers for Developing Eating Disorders (31:02)
- Harmful Media Trends Leading to Eating Disorders (33:14)
- Medical Approaches to Treating Eating Disorders (34:41)
- Comparing Dietary Patterns: Vegan vs Omnivorous Diets in Eating Disorders (38:04)
- Evidence-Based Strategies for Treating Eating Disorders (43:36)
- The Role of AI in Treating Eating Disorders (49:10)
- Debunking Myths About Eating Disorders (53:48)
- Eating Disorders in Athletics: The Interplay with Exercise (55:02)
- Cosmetic Procedures and Body Image: Mental Health, Satisfaction, and Safety (1:02:05)
- Insights into Labiaplasty from a Scientific Perspective (1:10:05)
- Empowering Education: Understanding Female Anatomy and Overcoming Social Taboos
- Understanding Male Motivations for Penile Augmentation (1:23:35)
- Concluding Remarks (1:27:38)
Learn more about Associate Professor Gemma Sharp here, and connect with her on Twitter/X. Visit The Proof website for the full show notes and supporting studies.
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.
Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.
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.
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.
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
Next Episode
Fasting Masterclass
Episode #302. Learn everything you need to know about fasting from some of the world’s leading authorities. From addressing common myths to offering specific guidance on how to make time-restricted eating work for you, this episode is a masterclass on using fasting as a powerful tool for enhancing health and longevity.
This episode features highlights from past episodes with Dr Courtney Peterson, Dr Emily Manoogian, Dr Satchin Panda, and Dr Valter Longo to give you a comprehensive understanding of fasting. We cover everything from the essentials of fasting to its synchronisation with circadian rhythm, the metabolic advantages it offers, and how to implement it for maximum benefit.
Specifically, we discuss:
- Introduction to Time-Restricted Eating and Fasting Concepts (01:39)
- How Circadian Rhythms Influence Meal Timing (05:46)
- Exploring the Metabolic Advantages of Time-Restricted Eating (13:52)\
- Comparing Late vs Early Time-Restricted Eating Effects (21:17)
- Comparing Calorie Restriction vs Time-Restricted Eating (24:13)
- Is Time-Restricted Eating Effective? (36:16)
- The Breakfast Debate: To Skip or Not to Skip (43:00)
- Time-Restricted Eating and Exercise Regimens (47:53)
- Understanding What Interrupts a Fast (50:52)
- Time-Restricted Eating and Shift Workers (54:26)
- Latest Insights on Time Restricted Eating: What We Know Now (1:00:40)
- The Link Between Circadian Rhythm and Time-Restricted Eating (1:04:53)
- Finding Your Optimal Eating Window for Health and Wellness (1:13:17)
- Time Restricted Eating and Blood Glucose Management: A Deep Dive (1:25:45)
- Time Restricted Eating vs. Calorie Restriction (1:32:26)
- The Connection Between Fasting and Longevity (1:53:38)
- Gender Differences in Time-Restricted Eating and Fasting Safety (1:56:28)
- The Science and Benefits of Extended Fasting Periods (2:05:00)
- Early vs Late Time-Restricted Eating: Findings from a Randomized Controlled Trial (02:08:19)
- Early vs. Late Time Restricted Eating: Which Is More Effective? (2:16:42)
- The Effects of Time-Restricted Eating on Appetite Control (2:23:59)
- How Time-Restricted Eating Affects Blood Pressure (2:26:10)
- Potential Negative Impacts of Time-Restricted Eating (2:30:50)
- Investigating the Relationship Between Time-Restricted Eating and Mood (2:32:24)
- Can Time-Restricted Eating Offer Benefits Without Calorie Counting? (2:33:09)
- Meal Timing Strategies for Shift Workers (2:35:43)
- Exploring the Link Between Time-Restricted Eating and Cancer Prevention (2:39:23)
- Introduction to the Fasting Mimicking Diet (2:47:27)
- The Fasting Mimicking Diet's Impact on Cancer Management (3:04:09)
- Outro (3:15:48)
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.
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.
Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting checkout–up to 36% better compared to other leading ecommerce platforms.
To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.
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.
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