Feeling weaker with age? It's not inevitable! This KaiZen Geriatrics Deep Dive explores sarcopenia (age-related muscle loss) and reveals science-backed strategies to maintain and even REBUILD muscle, especially for those over 50 & 60. Discover the surprising role of pre-sleep protein (like casein), optimal protein intake, resistance training, and key nutrients to combat anabolic resistance. Inspired by experts like Dr. Peter Attia, learn to enhance vitality and independence. #legstrength #MuscleLoss #SeniorFitness #KaiZenGeriatrics
TIMESTAMPS: 00:00:00 - Introduction: The Silent Concern of Muscle Change with Age 00:00:59 - Our Mission: Unpacking Sarcopenia & Nighttime Nutrition 00:01:38 - Rewriting the Narrative: Muscle Decline is NOT Inevitable 00:02:03 - What is Sarcopenia (Age-Related Muscle Loss)? 00:03:19 - The Widespread Impact of Sarcopenia: Falls, Pain, Disability 00:04:31 - Why Does Muscle Loss Happen? Anabolic Resistance Explained 00:06:07 - Lifestyle Factors: Inactivity & Suboptimal Nutrition 00:07:09 - Good News: Reversing Age-Related Muscle Loss is Possible! 00:08:20 - Strategy 1: Resistance Training (At Home, Modifications) 00:10:01 - Strategy 2: Integrating Movement into Daily Life (Stairs, Hobbies) 00:11:53 - Strategy 3: Cardiovascular Exercise for Muscle Support 00:12:50 - Strategy 4: Flexibility & Balance Training (Yoga, Tai Chi, Stretches) 00:13:48 - The Synergy: Exercise & Nutrition Hand-in-Hand 00:14:26 - Nutrition Focus: Protein - The Muscle Superstar 00:15:33 - Optimal Protein Intake for Seniors (It's More Than You Think!) 00:16:51 - Protein Distribution: Spreading Intake Throughout the Day 00:17:40 - Best Protein Sources (Animal & Plant-Based) 00:19:00 - Beyond Protein: Essential Micronutrients for Seniors 00:20:18 - The Nighttime Secret: Eating Protein Before Bed 00:22:52 - Delicious & Easy Pre-Sleep Protein Snack Ideas 00:25:45 - Foods That Aid Sleep (Turkey, Kiwi, Tart Cherry Juice) 00:26:33 - Key Supplementary Nutrients (Magnesium, Tryptophan, Melatonin, Vit D & Calcium) 00:28:31 - Conclusion: Your Journey to a Stronger, More Vibrant Life 00:30:00 - Community Building
Sarcopenia treatment, Reverse muscle loss seniors, Best protein before bed for muscle, Nighttime protein for elderly, Kaizen Geriatrics, Senior fitness over 60, Build muscle after 50, Anabolic resistance older adults, Dr Peter Attia muscle, Longevity and muscle mass, Healthspan optimization, Preventing frailty, Resistance training for seniors at home, Protein timing for muscle growth, Casein protein sleep, Micronutrients for seniors, Healthy aging nutrition, Strength training for elderly, Sarcopenia exercises, Muscle maintenance over 70, Anti-aging fitness tips, Pre sleep nutrition for recovery, Greek yogurt before bed, Pumpkin seeds magnesium, Vitamin D for muscle health, longevity, healthspan, lifespan, fasting, biohacking, Peter Attia, Outlive book, Deep Dive Health, Medicine 3.0, Centenarian Decathlon, optimal health, performance science, metabolic health, Zone 2 training, science-based health, healthy aging, exercise science, Dr. Peter Attia insights, preventive medicine, wellness education, elderly health, senior health care, advice for elderly, senior health guide, advice from old people, senior health, Senior Spring
