Thanks Dr. Bikman. You are helping this 65 year old man who has ignored his health for a long time, come back from that. I appreciate all you are doing.
I love to hear that! I wish my dad would listen to this video and take action like you! Start simple. Start walking. Get a grip strengthening trainer. Stretch your body for 15-20 minutes a day. Eat an animal protein source with each meal. Your health is your wealth. At 65, you’re gonna start seeing all your hard earned money going toward medical bills unless you start focusing on YOU! I hope you thrive!
Thank you Dr Bikman. I particularly enjoyed this lecture. I finished treatment for a stage IV glioblastoma three months ago. I was given 2 years to live. One year has just clicked over. It scared the heck out of me, so I went down the keto/strength training path from the beginning, to at least feel some kind of agency in a world that was telling me there was nothing I could do to help myself except eat a lot of whatever I want to fight sarcopenia. I look and feel healthy. I’ll take that as a good sign!
You'll love GUY TENENBAUM on RUclips and his website!!! They gave him 1-3 MONTHS to live, but he's cancer free and still going strong more than 5 YEARS later!!! He got help from scientist Professor Thomas Seyfried bcz the hospital would only give him pain meds and told him to prepare his family and legal issues for his death in a few weeks. Government will not allow hospitals to teach all the healing truths known. Too much is left for patients to find on their own. Dr Jason Fung is amazing too. And Dr Paul Mason. And Dr Philip Ovadia, so many more. But check out GUY TENENBAUM quickly.
I'm an 80 year old man who is pretty muscular for my age. Instead of doing long intense workouts like I used to, I do resistance training "snacking." Every day I do 2 or 3 lifts to failure using 10, 15 or 20 lb dumbbells. I also eat as much protein as I can & intermittent fast. My 10 year old grandson asked me if I was still working out & when I flashed my bicep he laughed.
At 76 I'm right behind you. I do pushups and inverted rows to failure in addition to a daily walk with my dog. I eat almost exclusively animal sourced food, and most of that is red meat. Proper nutrition and real exercise are the keys to aging well and remaining healthy. Keep on keepin' on and be an example to your grandson.
Dr. Bikman your advice on increasing our protein intake for my older generation is priceless in reference to nutrition and exercise, thank you very much, as always.
I became a believer after getting my cgm. I watched my glucose after dinner with a walk and no walk. Using our muscles in a light way seems to help a lot
Im so grateful for the wealth of education you teach in these videos. At 68 I purchased my first (non latex!) resistance bands. I am more hopeful for a healthy future than I have ever been. I feel like the fog of ignorance has been lifted. God bless you!
Thanks you Dr. Bikman for this and every video you put in the public domain. Taking responsibility for our health, fitness, and longevity is ESSENTIAL for happiness. Many or most of the relied on usual "authorities" today are unreliable, and sometimes dangerous. Finding competent scientists like yourself, motivated by altruism, is not a commonplace. Much respect to you and your work. Cheers! :) P.S. Just finished Deadlifts to Failure. :)
At age 72, female, I found this lecture especially fascinating. Thank you! I have a couple questions. I fell trying last week trying to stop the cat from escaping the house and banged my face and knees on my granite steps. Now I know why. 1) Is MTor activated with fasting? (I will do a Dr. Bikman search for this) I’m no longer so sure fasting, which I find difficult, is a great idea. Maybe because I don’t like doing it! Two protein heavy meals a day feels right. The idea of resistance training to muscle fatigue makes perfect sense. Muscle fatigue that’s productive is awesome. I just mowed the lawn. 2) PROTEIN: 40 grams is confusing. Per meal? Are you saying 40 grams of meat or fish? That makes no sense. I use an app called Carb Manager to help figure it out, aiming for over 200 gms of protein per day.
From a 72 yo male senior who is also concerned about my protein intake: Dr Bikmans recommendation of 40 g protein in a post exercise meal sounds OK to me. Thats equivalent to 2 eggs and a 4 oz beef steak. Doable if you are really hungry. What I don't think is doable is consuming 200g protein daily. That is equivalent to 28 oz of beef steak. I personally cannot eat that much meat in one day, let alone in a 8 hour eating window. Applying Bikamn's rule of 1.5 g per kg body weight to me: FIrst, I believe this is not measued scale weight, but lean body mass, which is difficult to measure. I weigh 200 pounds which is overweight. I estimate my lean body mass to be 160 pounds. I get this my using a BMI calculator and plugging in my height and a BMI of 25. Calculator says I should weigh 160 which is 72 kg. Using the 1.5g/kg rule is 108 g of protein daily. 108 g is difficult to consume for me. I just can't eat that much in 8 hours on a repeatable basis. I don't know why your protein calculator is telling you 200g. That is 30 yo male weight lifter kind of consumption IMO. I probably could not eat that much even when I was 30.
Excellent presentation with pertinent information distilled from the latest research on muscular health in aging adults. There's a tremendous amount of noise and misinformation circulating about protein consumption and exercising to maintain or build musculature. Thank you, Dr. Bikman.
Thank you for being a valid source of the science that supports what those of us in the Carnivore community have known all along. I eat 200-300 grams of animal protein a day and feel better at 57 than I did at 27. The #1 problem I see everyday, is people, especially women, not eating enough.
I cannot thank you enough for this particular video. I have gotten a lot of great information from every one of your videos, but this one may have just given me the answers I needed. Thank you.
Of all the exercise equipment I've purchased, my rowing machine is my hands down favorite. I bought a niceday off Amazon for less than 200, for anyone interested. Wish you joy in your workouts!
Dr. Bikman, thank you for your informative post. I am a 75 year old who don't believe in the products of big pharma. I walk at least three miles a day and twice a week I participate in an exercise program called bodypump, 100 reps with weights; plus, I dance at least twice a week. I was wondering about protein intake and your presentation really helped me. Thank you again. P.S. I also water fast for two weeks twice a year.
First of all, I am a big fan. Love all your content and appreciate your no-nonsense scientific approach. C-15 is being presented as an essential fatty acid. In the studies being presented, they compare supplementing C-15 to Rapamycin and Metformin for its benefits. When you create your presentation on Rapamycin, could you please include your thoughts on C-15 as a supplement? Thanks for all your great work!
As I understand it C-15 is found in dairy fats and if you incorporate it in your diet you should be ok. As I am carnivore and include butter, cream, cheese as well as some full fat kefir in my diet I get enough C-15. As a 62 year old female my skeletal muscle mass is at the high end of normal. I guess my signaling and ability to build muscle is still good.
Lack of sleep, a sedentary lifestyle, excessive stress, chronic inflammation, and inadequate protein intake are all factors that can hinder muscle growth and development. By addressing these issues, age becomes less relevant in terms of building muscle. However, it's essential to recognize that too much exercise can be counterproductive.
Agree and I've mastered all except the sleep issue . I cannot sleep more than 4-5 hours a night. Fitbit gives "fair" sleep score. Have done ALL the recommendations....no light, no electronics, caffeine, deep breathing. Just cannot get more sleep. Although I'm not tired during day.
@@firelight-vitality good suggestion. Paul Saladino specifically admitted this as a major factor in his development beyond a strict meat only diet. It’s hard to stay fluid and ever present to changes that may be needed in diet. I am like most others in my desire to just “KNOW” what’s best and put it to bed forever. Unfortunately for that part of me (us) life is about change. I’ve found rolling fluidly with diet one of the most difficult areas to embody that practice. It’s so easy to IDENTIFY with a particular diet as it it’s what you are. I “was” a vegan for 15 years 😂 then I opened up to carnivore but then quickly caught myself doing the same with that “identity”. It’s tough work to stay unattached! But worth it
@@allyscott1590 I know what you mean and I like the term 'fluid diet'. We nned to adapt the diet to age, seasons, financial situation, level of stress, sex, race, etc.
Great information,i was happy to find out that there was solutions to this problem ,it does affect so many older people and the good thing is they can use lighter weight so they dont injure themselves and go to faiiure and still get the improvements,many thanks ben❤
I have heard so much about you and am so glad to finally get to hear you speak. What a wonderful presentation. I will be tuning into all you have to offer! Thanks so much!
Once again, thank you, Dr. Buckman. It's so difficult to get honest well researched inform. At 77 I remain pain and meds, and still regularly climb the 8 flights to my apartment. I want to keep it that way.
Dr. Bikman, is it possible that the Hydrochloric acid level in the stomach could have something to do with the ability to breakdown protein into the amino acids? As we get older, this acidity in the stomach decreases. Could that be why an older person needs more protein than a 20-year old?
Thank you! Recently the Dutchman cited by Dr Bikman said something a little different about protein timing in relation to resistance training that caught my attention because it's contrary to previous guidelines (and what Dr Bikman repeats here). Not that the older recommendation is wrong, but it's unnecessarily rigorous. The gist of the newer perspective is this: as long as the bolus is not micro-sized and total daily protein intake is adequate in quality and quantity, any gains from timing finesses are negligible. (Speculation might attribute this to the relative persistence of amino acid availability.) Please correct me if this is mistaken!
Great stuff, thank you Ben. In my N=1 I have found this to be true. I vastly increased my protein and fat intake on the carnivore diet, I don't even lift or exercise anymore and my muscles are bigger and stronger than when I was eating a standard diet and working out two to three days a week
23:29 "unexpectedly the older we get the more protein we need ... We know that older adults generally require more dietary protein to stimulate muscle protein synthesis effectively compared to younger adults."
25:04 Wow. "Animal foods are absolutely the best. Meat, fish, eggs, dairy products they are the best . They have everything you need. They are filled with Lucine, and I would add they also have fat because fat improves not only protein digestion ,but it has been shown at least in young healthy college aged subjects to also increase muscle protein synthesis over the protein alone ."
I have a question along these lines. I am confused about the effects of mtor and igf-1 stimulation on healthy aging, and I am speaking particularly about people 65 and older. On one side of the equation we have muscle mass and the correlation to longevity. On the other side there is the question of possible undesirable growth, particularly in cancer for example. Can you please address this in a little more detail? What is the evidence here?
Recently dropped to stage 4 ckd, loads issues, dropping glucose, weak, confused at 110kg. Higher BP, told to cut protein f9r kidneys, tried to discuss insulin as t2d 20/30 years. Chronic fatigue and more, lyme, spine issues, age 59, eyesight declined lots in last year, no proper answers from GPs etc in UK Panicky for better path. Just on 3rd day (fast) though having black tea woth milk.
Regarding the ingestion of protein post workout. Dr. Van Loon's work also mentioned that improved protein synthesis continued for more than 4 hours after eating. With that in mind, would it not work as well to eat two 20 gram (or more) boluses of protein immediately after and 3-4 hours post workout as eating 40 in one meal?
Magnicifient and inspiring as always. However, you mentioned elderly people fall and in worst case Experiences fractures. I would very much like you to take a close look at the steroeoids progesterone and testosterone and perhaps make it a theme for a future classroom. Knowing that both stimulate the formation of new osteoblasts, i e «fresh and elastic bone tissue» . Men are loosing testo more or less linear over the years thus having «a competitive advantage» to women having their progesterone production reduced to a minimum when menopause starts. Use of (bioidentical) natural progesterone has in this respect ben a blessing to many women.
Hi Dr. Bikman, An Asian female at mid 50s, lean, physically active, eating low carb diet, having difficulty controlling fasting blood sugar ( typically run 100-110) but TG/ HDL ratio is low. What do you think is the cause and what do you recommend to lower the fasting blood glucose? Thank you very much for all the brilliant research and advice!
Nice metaphore: "the muscle is getting a bit deaf with age" We'll have to speak louder (protein, high intensity resistance, hormone optimization, ...). Don't forget to practice fine motor control too (juggling, violin, kitchen knife skills, ice skating, woodworking, model building, ...)
So question: If I practice IF, with a low carb feeding window of 1pm - 7pm, and get plenty of good amino acids during that time, but i work out fasted in the morning between 7am - 9am, am i hurting my ability to stay muscularly healthy? Or are the amino acids taken in during the feeding window enough to buffer the anabolic building of muscle later in the day?
..My mother is having phyllodes breast tumor... It is highly resistant to conventional chemotherapies so doctors have just operated her and have advised her to do self examination regularly... Please suggest me something to prevent it from recurring.. 😭
Dr Bikman, If I am eating less than 5 gms of carbs daily on a carnivore diet, does the 1.5 gm/kg recommendation fall short in covering the necessary gluconeogenesis for my RBCs, retina, and brain? Would eating an additional 20 to 40 gms of protein per day be sufficient? Thank you!
On Leucine: This is the way I understood Stu Phillips: Say your 30 year old self needs 35g of good protein per meal to fullfil building block AND signalling needs, your 60 year old self only needs the signalling part increased. So it's sufficient to eat the same 35g of protein per meal and just add 500-1000mg of Leucin to the meal to fullfil the signalling needs. Why? This might be much easier for a 0 or 80 year old than starting to eat 50g of protein per meal three times a day.
Dr. Bikman, I've realized recently that my fatigue, brain fog, nose-bleeds and hair loss could be from mold exposure in the building I work in. (I can send pictures). I knew something was wrong after being on a carnivore elimination diet for several months and not losing any weight but developed these other symptoms. My blood work came back with everything in the green with the exception of my (A1C) which was 5.7. Any insight into how badly this gas harmed my metabolism and how it can be overcome. I am going to quit my job tomorrow as my health is really suffering.
Unfortunately this is what I experienced when I hit the menopause, losing the Estrogens (Estradiol in particular), loss of muscle and fat gain, insulin resistance, weakness. Crazy!
I eat as much animal based protein on a keto diet with 18:6 IF as I can lay my mouth on, do resistance training 3x/week, HIIT 2x/w, and am more jacked at 55y now than in my 20s when I went to the Olympics. I never go to failure due to injuries so do lighter weight with 15-20 reps and get huge gains.
A lot of the disagreement about how much protein you can use from a meal comes from different researchers using different protein sources. Muscle can only absorb protein up to a certain maximum rate, so the slower digesting your protein, the more of it you can use. IIRC the 40g number came from whey protein, which is among the fastest digesting, and the "no upper limit" came from casein, which is among the slowest.
Dude! I tripped on one of our dogs nylobones the other day and if I didn't have strong arms and legs I would have been hospitalized from hitting the side of the island in the kitchen!
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
Thanks Dr. Bikman. You are helping this 65 year old man who has ignored his health for a long time, come back from that. I appreciate all you are doing.
I love to hear that! I wish my dad would listen to this video and take action like you! Start simple. Start walking. Get a grip strengthening trainer. Stretch your body for 15-20 minutes a day. Eat an animal protein source with each meal. Your health is your wealth. At 65, you’re gonna start seeing all your hard earned money going toward medical bills unless you start focusing on YOU! I hope you thrive!
Redeeming the time, eh!
Thank you Dr Bikman. I particularly enjoyed this lecture. I finished treatment for a stage IV glioblastoma three months ago. I was given 2 years to live. One year has just clicked over. It scared the heck out of me, so I went down the keto/strength training path from the beginning, to at least feel some kind of agency in a world that was telling me there was nothing I could do to help myself except eat a lot of whatever I want to fight sarcopenia.
I look and feel healthy. I’ll take that as a good sign!
@JaneWhiteheadBrainStory Well done 🎉Best wishes and prayers/blessings upon you!! 🎉
@@kayeszymanski6945 thank you for your kind words and prayers ❤️
You'll love GUY TENENBAUM on RUclips and his website!!! They gave him 1-3 MONTHS to live, but he's cancer free and still going strong more than 5 YEARS later!!! He got help from scientist Professor Thomas Seyfried bcz the hospital would only give him pain meds and told him to prepare his family and legal issues for his death in a few weeks. Government will not allow hospitals to teach all the healing truths known. Too much is left for patients to find on their own. Dr Jason Fung is amazing too. And Dr Paul Mason.
And Dr Philip Ovadia, so many more.
But check out GUY TENENBAUM quickly.
Good luck to you, stay strong!
I'm an 80 year old man who is pretty muscular for my age. Instead of doing long intense workouts like I used to, I do resistance training "snacking." Every day I do 2 or 3 lifts to failure using 10, 15 or 20 lb dumbbells. I also eat as much protein as I can & intermittent fast. My 10 year old grandson asked me if I was still working out & when I flashed my bicep he laughed.
At 76 I'm right behind you. I do pushups and inverted rows to failure in addition to a daily walk with my dog. I eat almost exclusively animal sourced food, and most of that is red meat. Proper nutrition and real exercise are the keys to aging well and remaining healthy. Keep on keepin' on and be an example to your grandson.
@@robertstanton1668yay 1948!
i am 249 years old and i lift more than you
is spermidine good for you
@@timzstr that’s totally gross…
Dr. Bikman your advice on increasing our protein intake for my older generation is priceless in reference to nutrition and exercise, thank you very much, as always.
Actually a bit shocked by this.
40 grams man because in my 30-40s I used 24 as a woman.
I thought as we got older we needed less.
I became a believer after getting my cgm. I watched my glucose after dinner with a walk and no walk. Using our muscles in a light way seems to help a lot
No words....how good you are...yet to come across anyone like you. THE ULTIMATE.
Im so grateful for the wealth of education you teach in these videos. At 68 I purchased my first (non latex!) resistance bands. I am more hopeful for a healthy future than I have ever been. I feel like the fog of ignorance has been lifted. God bless you!
Make sure the bands are layered latex so they don't snap from a small nick.
What are Resistance Bands
Thanks you Dr. Bikman for this and every video you put in the public domain. Taking responsibility for our health, fitness, and longevity is ESSENTIAL for happiness. Many or most of the relied on usual "authorities" today are unreliable, and sometimes dangerous. Finding competent scientists like yourself, motivated by altruism, is not a commonplace. Much respect to you and your work. Cheers! :) P.S. Just finished Deadlifts to Failure. :)
The more I look into this the more it fits the bill for me as a fit 69yr female with insulin resistance. Thank you so much for enlightening me.
At age 72, female, I found this lecture especially fascinating. Thank you! I have a couple questions. I fell trying last week trying to stop the cat from escaping the house and banged my face and knees on my granite steps. Now I know why.
1) Is MTor activated with fasting? (I will do a Dr. Bikman search for this) I’m no longer so sure fasting, which I find difficult, is a great idea. Maybe because I don’t like doing it! Two protein heavy meals a day feels right.
The idea of resistance training to muscle fatigue makes perfect sense. Muscle fatigue that’s productive is awesome. I just mowed the lawn.
2) PROTEIN: 40 grams is confusing. Per meal? Are you saying 40 grams of meat or fish? That makes no sense.
I use an app called Carb Manager to help figure it out, aiming for over 200 gms of protein per day.
From a 72 yo male senior who is also concerned about my protein intake: Dr Bikmans recommendation of 40 g protein in a post exercise meal sounds OK to me. Thats equivalent to 2 eggs and a 4 oz beef steak. Doable if you are really hungry. What I don't think is doable is consuming 200g protein daily. That is equivalent to 28 oz of beef steak. I personally cannot eat that much meat in one day, let alone in a 8 hour eating window. Applying Bikamn's rule of 1.5 g per kg body weight to me: FIrst, I believe this is not measued scale weight, but lean body mass, which is difficult to measure. I weigh 200 pounds which is overweight. I estimate my lean body mass to be 160 pounds. I get this my using a BMI calculator and plugging in my height and a BMI of 25. Calculator says I should weigh 160 which is 72 kg. Using the 1.5g/kg rule is 108 g of protein daily. 108 g is difficult to consume for me. I just can't eat that much in 8 hours on a repeatable basis. I don't know why your protein calculator is telling you 200g. That is 30 yo male weight lifter kind of consumption IMO. I probably could not eat that much even when I was 30.
Excellent presentation with pertinent information distilled from the latest research on muscular health in aging adults. There's a tremendous amount of noise and misinformation circulating about protein consumption and exercising to maintain or build musculature. Thank you, Dr. Bikman.
I'm 66 years old and this is excellent information for me to make changes. Bless you.
Takk!
Thank you very much. I appreciate it.
Thank you for being a valid source of the science that supports what those of us in the Carnivore community have known all along. I eat 200-300 grams of animal protein a day and feel better at 57 than I did at 27. The #1 problem I see everyday, is people, especially women, not eating enough.
"Miserably scrawny existence..." is one of the greatest statements on the internet.
Thank you especially for the rant on Rapamycin.
Dear Dr. Bikman, thank you very much indeed for all your attemps and helps.🙏🌿🍀🌱
Thanks Ben for your generosity and brilliance
Thanks Dr. Bikman. As usual I learn so much valuable information from these lectures.
I cannot thank you enough for this particular video. I have gotten a lot of great information from every one of your videos, but this one may have just given me the answers I needed. Thank you.
Thank you Dr. Bikman!
Thanks!
Thanks for your kind gift, Sandra. Certainly not expected, but appreciated.
Thank you doc!!! Your work is extraordinary!! I'm 50 this year trying to work out every day... Yesterday I got myself rowing machine as well....👍
Of all the exercise equipment I've purchased, my rowing machine is my hands down favorite. I bought a niceday off Amazon for less than 200, for anyone interested. Wish you joy in your workouts!
@@Santa-ny1yp awesome thank you!!
Thank you Dr. Birman, you are the best to teach people. 🙏
Dr. Bikman, thank you for your informative post. I am a 75 year old who don't believe in the products of big pharma. I walk at least three miles a day and twice a week I participate in an exercise program called bodypump, 100 reps with weights; plus, I dance at least twice a week. I was wondering about protein intake and your presentation really helped me. Thank you again. P.S. I also water fast for two weeks twice a year.
First of all, I am a big fan. Love all your content and appreciate your no-nonsense scientific approach. C-15 is being presented as an essential fatty acid. In the studies being presented, they compare supplementing C-15 to Rapamycin and Metformin for its benefits. When you create your presentation on Rapamycin, could you please include your thoughts on C-15 as a supplement? Thanks for all your great work!
As I understand it C-15 is found in dairy fats and if you incorporate it in your diet you should be ok. As I am carnivore and include butter, cream, cheese as well as some full fat kefir in my diet I get enough C-15. As a 62 year old female my skeletal muscle mass is at the high end of normal. I guess my signaling and ability to build muscle is still good.
@@MariaduPreez-c2q thank you
Lack of sleep, a sedentary lifestyle, excessive stress, chronic inflammation, and inadequate protein intake are all factors that can hinder muscle growth and development. By addressing these issues, age becomes less relevant in terms of building muscle. However, it's essential to recognize that too much exercise can be counterproductive.
Agree and I've mastered all except the sleep issue . I cannot sleep more than 4-5 hours a night. Fitbit gives "fair" sleep score. Have done ALL the recommendations....no light, no electronics, caffeine, deep breathing. Just cannot get more sleep. Although I'm not tired during day.
@@Carnivore1959 Judging by your handle you are on a carnivore diet. Many get affected by insomnia while on this diet. Maybe you should look into that.
@Carnivore1959 Same here.. 82 year old f.. low carb/ keto, slim and active but 5 hours is a normal sleep. I want more, but body won't cooperate.
@@firelight-vitality good suggestion. Paul Saladino specifically admitted this as a major factor in his development beyond a strict meat only diet.
It’s hard to stay fluid and ever present to changes that may be needed in diet. I am like most others in my desire to just “KNOW” what’s best and put it to bed forever. Unfortunately for that part of me (us) life is about change. I’ve found rolling fluidly with diet one of the most difficult areas to embody that practice. It’s so easy to IDENTIFY with a particular diet as it it’s what you are.
I “was” a vegan for 15 years 😂 then I opened up to carnivore but then quickly caught myself doing the same with that “identity”.
It’s tough work to stay unattached! But worth it
@@allyscott1590 I know what you mean and I like the term 'fluid diet'. We nned to adapt the diet to age, seasons, financial situation, level of stress, sex, race, etc.
This is an excellent and concise overview of this topic!
Thank-you!
Thank you. I love learning from you. All the way from Australia 🦘🦘🦘
Great information,i was happy to find out that there was solutions to this problem ,it does affect so many older people and the good thing is they can use lighter weight so they dont injure themselves and go to faiiure and still get the improvements,many thanks ben❤
Thank you, Dr. Bickman you keep me updated and informed 👍😊✌️🥩🥩
I am so grateful that you are doing these lectures on RUclips. It has helped us so much!
I have heard so much about you and am so glad to finally get to hear you speak. What a wonderful presentation. I will be tuning into all you have to offer! Thanks so much!
TY. Enjoy your talks. 68 y/o F retired.
Once again, thank you, Dr. Buckman. It's so difficult to get honest well researched inform. At 77 I remain pain and meds, and still regularly climb the 8 flights to my apartment. I want to keep it that way.
Thank you very much !!!, from Germany (MD)
Dr. Bikman, is it possible that the Hydrochloric acid level in the stomach could have something to do with the ability to breakdown protein into the amino acids? As we get older, this acidity in the stomach decreases. Could that be why an older person needs more protein than a 20-year old?
Great! As always. Thank you Dr. Bikman
Thank you! Recently the Dutchman cited by Dr Bikman said something a little different about protein timing in relation to resistance training that caught my attention because it's contrary to previous guidelines (and what Dr Bikman repeats here).
Not that the older recommendation is wrong, but it's unnecessarily rigorous. The gist of the newer perspective is this: as long as the bolus is not micro-sized and total daily protein intake is adequate in quality and quantity, any gains from timing finesses are negligible. (Speculation might attribute this to the relative persistence of amino acid availability.) Please correct me if this is mistaken!
Your work is amazing, butter became for me one of the best thing that I'm eating.
The X3 bar is the best variable resistance exercise I have found. Thank you for another great video.
Thank you Mr. Bickman..
Great presentation, thank you!
Not only are you a good communicator of sound metabolic science you seem to have a dry sense of humor (of yourself), keep it up I enjoy listening.
Thank you yes!!!! Very helpful info
Thanks for sharing your thoughts. Appreciate it so much
Another informative lecture. Thanks, Professor.
Thank you for the short, sweet, and Quickman info
Great stuff, thank you Ben. In my N=1 I have found this to be true. I vastly increased my protein and fat intake on the carnivore diet, I don't even lift or exercise anymore and my muscles are bigger and stronger than when I was eating a standard diet and working out two to three days a week
Awesome love this information thank you
Loved this! Perfect for me. ❤
76, three years at gym and not yet ripped. Going for until failure regime tomorrow !! Thanks
Super helpful!! Also, I got my copy of your new book fantastic!!
23:29 "unexpectedly the older we get the more protein we need ... We know that older adults generally require more dietary protein to stimulate muscle protein synthesis effectively compared to younger adults."
25:04 Wow. "Animal foods are absolutely the best. Meat, fish, eggs, dairy products they are the best . They have everything you need. They are filled with Lucine, and I would add they also have fat because fat improves not only protein digestion ,but it has been shown at least in young healthy college aged subjects to also increase muscle protein synthesis over the protein alone ."
Excellent information! Thank you so much for doing these
I have a question along these lines. I am confused about the effects of mtor and igf-1 stimulation on healthy aging, and I am speaking particularly about people 65 and older. On one side of the equation we have muscle mass and the correlation to longevity. On the other side there is the question of possible undesirable growth, particularly in cancer for example. Can you please address this in a little more detail? What is the evidence here?
Great. Thanks a lot!
Thank you for this information! In terms of fatigue, can you introduce blood flow restriction to more quickly achieve “to failure” ?
That was very use full info thanks Ben
Recently dropped to stage 4 ckd, loads issues, dropping glucose, weak, confused at 110kg. Higher BP, told to cut protein f9r kidneys, tried to discuss insulin as t2d 20/30 years.
Chronic fatigue and more, lyme, spine issues, age 59, eyesight declined lots in last year, no proper answers from GPs etc in UK
Panicky for better path.
Just on 3rd day (fast) though having black tea woth milk.
Thank you for some more excellent insight~! Question: can anyone be a Shawn Baker MD if they're willing to put in the effort? ☺
Regarding the ingestion of protein post workout. Dr. Van Loon's work also mentioned that improved protein synthesis continued for more than 4 hours after eating. With that in mind, would it not work as well to eat two 20 gram (or more) boluses of protein immediately after and 3-4 hours post workout as eating 40 in one meal?
Magnicifient and inspiring as always. However, you mentioned elderly people fall and in worst case Experiences fractures. I would very much like you to take a close look at the steroeoids progesterone and testosterone and perhaps make it a theme for a future classroom. Knowing that both stimulate the formation of new osteoblasts, i e «fresh and elastic bone tissue» . Men are loosing testo more or less linear over the years thus having «a competitive advantage» to women having their progesterone production reduced to a minimum when menopause starts. Use of (bioidentical) natural progesterone has in this respect ben a blessing to many women.
I thought progesterone was an osteoclaster, and testosterone and estradiol an osteoblaster?
Hi dr bickman what are your thoughts on fasting and muscle loss?
Hi Dr. Bikman, An Asian female at mid 50s, lean, physically active, eating low carb diet, having difficulty controlling fasting blood sugar ( typically run 100-110) but TG/ HDL ratio is low. What do you think is the cause and what do you recommend to lower the fasting blood glucose? Thank you very much for all the brilliant research and advice!
Test throughout the day, if that is your highest reading of the day it’s probably fine. Look into the “dawn effect”
Danke !!!
Nice metaphore: "the muscle is getting a bit deaf with age"
We'll have to speak louder (protein, high intensity resistance, hormone optimization, ...).
Don't forget to practice fine motor control too (juggling, violin, kitchen knife skills, ice skating, woodworking, model building, ...)
So question: If I practice IF, with a low carb feeding window of 1pm - 7pm, and get plenty of good amino acids during that time, but i work out fasted in the morning between 7am - 9am, am i hurting my ability to stay muscularly healthy? Or are the amino acids taken in during the feeding window enough to buffer the anabolic building of muscle later in the day?
Awesome info!
Great and informative for myself at 74 yo woman
Thank you great talk
..My mother is having phyllodes breast tumor... It is highly resistant to conventional chemotherapies so doctors have just operated her and have advised her to do self examination regularly... Please suggest me something to prevent it from recurring.. 😭
Thank you thank you
learning from you. Thank you
Is there an optimal time lapse between exercise and eating protein
Dr Bikman, If I am eating less than 5 gms of carbs daily on a carnivore diet, does the 1.5 gm/kg recommendation fall short in covering the necessary gluconeogenesis for my RBCs, retina, and brain?
Would eating an additional 20 to 40 gms of protein per day be sufficient?
Thank you!
On Leucine: This is the way I understood Stu Phillips: Say your 30 year old self needs 35g of good protein per meal to fullfil building block AND signalling needs, your 60 year old self only needs the signalling part increased. So it's sufficient to eat the same 35g of protein per meal and just add 500-1000mg of Leucin to the meal to fullfil the signalling needs. Why? This might be much easier for a 0 or 80 year old than starting to eat 50g of protein per meal three times a day.
Dr. Bikman, I've realized recently that my fatigue, brain fog, nose-bleeds and hair loss could be from mold exposure in the building I work in. (I can send pictures). I knew something was wrong after being on a carnivore elimination diet for several months and not losing any weight but developed these other symptoms. My blood work came back with everything in the green with the exception of my (A1C) which was 5.7. Any insight into how badly this gas harmed my metabolism and how it can be overcome. I am going to quit my job tomorrow as my health is really suffering.
Excellent content, thanks a lot
Dr. Bikman - I find that studying Chen Taiji is an excellent way to build muscle. I hate gyms.
Thank you!
Unfortunately this is what I experienced when I hit the menopause, losing the Estrogens (Estradiol in particular), loss of muscle and fat gain, insulin resistance, weakness. Crazy!
What are freckles? Is there any connection with metabolism?
I eat as much animal based protein on a keto diet with 18:6 IF as I can lay my mouth on, do resistance training 3x/week, HIIT 2x/w, and am more jacked at 55y now than in my 20s when I went to the Olympics. I never go to failure due to injuries so do lighter weight with 15-20 reps and get huge gains.
Wondering about the timing of the protein. 40g after a workout…is there a best practice for how soon after the workout to be most effective?
I have heard as long as it’s within 24 hours after, it’s good.
excellent as always 👌
These ill effects of Rapamycin are true even with once weekly dosing?
Excellent
Please have illustrations for easy understanding
great summary!
Muscles as glucose sponge. Might get the point across better than sink.
Thank you!!!!!!
A lot of the disagreement about how much protein you can use from a meal comes from different researchers using different protein sources. Muscle can only absorb protein up to a certain maximum rate, so the slower digesting your protein, the more of it you can use. IIRC the 40g number came from whey protein, which is among the fastest digesting, and the "no upper limit" came from casein, which is among the slowest.
I will confirm with Bart Kay thank you.
Isn’t it true that l leucine and glycine stimulate Motork reaction
Does the body not recycle proteins.
Thx!
Dude! I tripped on one of our dogs nylobones the other day and if I didn't have strong arms and legs I would have been hospitalized from hitting the side of the island in the kitchen!
Q: 1.5g protein per kg of ACTUAL bodyweight or (estimated) LEAN bodyweight ?
How much protein should an older person be consuming in a day?