Building Muscle Over Age 40 – Complete How-to Guide
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up until now you’ve been told that you have to go to the doctor and get some special treatment in order to actually build muscle over the age of 40 I’m here to tell you that if you understand your body and you understand timing and you understand cellular rejuvenation properly you don’t have to do that you can build muscle just by knowing timing and knowing the specific kinds of workouts even if you’re over 40 okay even if you’re over 50 60 70 so we’re gonna break it all down for you I’m gonna teach you what’s happening inside unfortunately the aging body right I’m also going to teach you just different little tips and tricks that you can apply to get the most out of your workouts the most of your nutrition the most out of your timing so you’re gonna have a solid answer to it this is going to be a complete guide so I do encourage you to watch this entire video because if you are pained with not being able to build a lot of muscle now then this is gonna be something that’s going to really really help you and trust me we’ve done our research here I want to make sure you hit that red subscribe button we got new videos coming out almost every single day these days and then please hit that little bell icon so you can turn on notifications to know whenever I go live or post a new video and also after you finish watching this video please go ahead and check out put your box down below in the description so put your box is a way that you can get grass-fed grass-finished meat delivered to your house you don’t have to go to the grocery store and fun fact it’s cheaper than the grocery store in most places and you also get a special discount by getting it through me so check them out down in the description after you watch this video you’re not gonna want to miss out on that okay let’s start with a little bit of Education because what I want to do in this video is I’m gonna tell you how much more protein you should be eating how much more you should be exercising how you should time things but it all involves a little bit of education if education comes adherence so let’s go ahead and break it down first thing I want to talk about is the protein requirement thing okay there’s a lot of just different information out there with how much protein you really need to build muscle anyway the general consensus out there based on a lot of research says between 0.8 grams of protein per kilogram body weight and 1 gram of protein per kilogram of body weight I still think that’s a little bit low but that’s the general consensus now when we factor in that as you get older you have a harder time utilizing protein we do need to figure you have to consume more you see as someone ages you start having about a three percent loss of muscle per year after age 40 when muscle Peaks you start slowly declining 3% per year which means you actually need to be in a bigger surplus of protein to make it happen so there are some studies that back this up and I’ll explain them in a second but essentially what’s happening is as you get older you have an imbalance of signaling that’s your brain telling your muscles to grow or telling your muscles to breakdown okay and it’s the imbalance of the signaling that occurs as we get older that throws things off when we’re younger we’re in balance we’re having the same signal telling us to build muscle as the same signal telling us to break down so we’re going to net just even balance but as we get older the signal starts to tilt more towards breakdown which means we need to do more things to counteract that so the journal of post acute and long-term care medicine published a study that found that as you get older you do need to increase your protein to maintain muscle mass in fact they said based on their standards it goes from 0.8 grams per kilogram up to 1.2 grams per kilogram of body weight now that’s based on that scale so if we take that into consideration we’re basically looking at like a 30% increase in protein so whatever you’re eating now before the age of 40 or 50 you should increase 30% just in your overall protein intake most people think that as you get older you shouldn’t be consuming as much protein because it’s hard on your kidneys and this madness it’s nonsense it doesn’t matter okay the biggest driver for your health as you get older is your muscle mass whether you’re trying to get big and bodybuilder like or you’re just trying to have just good healthy amounts of muscle so 30% increase plus you’re going to have more of a thermic effect as you get older and you have that 3 percent loss each year muscle you’re losing close to 3 percent of your overall metabolism – because our muscle is our biggest driver of our resting metabolic rate so more protein you’re getting a thermic effect where it actually burns heat just to digest the protein which means you’re gonna burn fat in the process – so increase your protein 30% so now we need to talk about some of the contributors here why are you potentially losing muscle and even if you don’t realize you are you probably are why is this happening cuz if we understand the why there are some very important things that we can do to combat it you see the big things I want talk about we have a decrease in stem cell production and a decrease in mitochondrial function so we have almost mitochondrial dysfunction where our mitochondria which is actually what takes energy and harnesses it begins to dysfunction it doesn’t operate as properly that’s why people will get older they tend to get a little bit weaker you’re not as strong and consequently you start losing muscle now the stem cells are very important we’re going to dive into that in a minute there’s some specific things you can do but we also have to understand how muscles grow okay so we may have a muscle fiber it grows via satellite cells these satellite cells basically they’re on the outside of our muscle and what happens is when we workout we trigger these satellite cells to fuse to the existing muscle fibers so explain it kind of like this here’s your muscle fiber here’s your satellite cell you work out you activate the satellite cell and it fuses to the rest of the muscle causing the muscle to grow and then it continues on and on and on you know satellite cells that appear they fuse make them also bigger satellite cells appear and they feel here’s the thing satellite cells and muscle cells are unique they don’t divide okay they don’t just we don’t create new muscle cells through division okay they require stem cells to produce new muscle cells as we get older it is well known that we have a decline in stem cells that’s why as you get older and you hadn’t have an injury sometimes you have to get stem-cell treatment right because we don’t have the same ones that we did when we were babies so what that means is it’s significantly harder to actually build muscle because we have less of the actual satellite cells that can fuse to the muscle to make it bigger that’s a big problem right so we have to find some ways to combat that and increase stem cells now this isn’t a video all about fasting but I will say there was a study that was published out of USC University Southern California that found that fasting does increased stem cells so we could in theory do some periods of fasting and increase the amount of stem cells which could help us build muscle as long as you’re not in too much of a calorie deficit so just to give you some context here when we’re younger about 8% of our muscle cells end up being made up of these satellite cells as we get older it goes down to 0.8 percent by age 70 okay so you went from eight that can allow you to grow down to 0.8% that could allow you to build muscle so there is a mechanical reason why you’re not building muscle again most people think that it’s just hormone related they think if they get more testosterone or this and that it’s gonna magically make them build muscle no no no no that’s a such a small piece of it we’ll talk more about that because it’s all about timing it’s all about the hormetic response again we’ll talk more about – so the point is is even if you’re eating enough protein you’re not going to have the systems in place to utilize that protein so step one that I talked about by increasing your protein is great but if you don’t have the stem cells where’s that protein going to go it’s not gonna it doesn’t have the satellite cells to actually use anything together the protein doesn’t actually get to go to the muscle it’s not just that magical and it comes down to auto fatigue believe it or not okay studies have shown that autophagy as although it’s the thing that actually allows cells to kind of recycle he’s a big driver of building muscle – so I’ll explain it a little bit more detail but basically when you fast or when you have any kind of periods of time between meals your cells go through a recycling process where old wasted parts get recycled and feed thriving parts so they found that when you have lots of old wasteful parts it decreases the efficiency in which the mitochondria can process fuel and in which the muscles can grow they found that if you actually go lengths of time between meals or do periods of fasting that autopsy increases and speeds up the efficiency of the mitochondria and the efficiency of the cell meaning it can process more protein so again as we get through this video I’ll give you a clear game plan but I’m just trying to explain things that it’s really paradoxical like how we should look at things compared to like what a lot of supplement industry has fed us for so many years muscle itself actually secretes specific proteins when we move like when we workout they secrete proteins that by themselves protect us from breaking down muscle they’re called Apple inand Myo keen and these Apple and Mikey these proteins do protect us so in essence the more muscle that you do have when you move said muscle it releases these proteins that prevent that muscle from breaking down now the hard part is as you get older you have less muscle and you also have less secretion of this appalam less secretion of the protein that preserves muscle so how do we combat this again I’m gonna explain it all but I have to educate you first so let’s jump back to our toffee for just a second okay so Altaf AG again is going to be the opposite of what you think we normally think of Auto Fuji as associated with fasting and just shrinking things down but again it’s all about efficiency you see the Journal of cell metabolism published a study that found that autophagy is what allowed muscle to be spared you see they took specific mice and they were able to turn off auto Fujii in these mice okay by just basically altering a specific gene they turned off etapa G and they found when they turned off auto fuji as the mice aged they lost significantly more muscle compared to ones that had Asaf a G on and again it all comes down to that efficiency so okay now that we have top of G in place and we know that maybe fasting is going to be good for helping the muscles potentially be preserved we have to look at the whole satellite cell thing okay so then the fasting plays a role when it comes down to producing more stem cells but then we have to look at how exercise comes into play with creating more satellite cells too but also increasing the Apple and so exercise itself creates more satellite cells okay whether you’re young or old that’s the whole point right so if I go to the gym right now and I lift a bunch of weight my body’s going to produce satellite cells then the protein is gonna flood to those satellite cells and fuse into the muscle making the muscle bigger right so exercise alone creates satellite cells but if you exercise in somewhat of a fasted state then especially the older person is going to be able to produce more in the way of those satellite cells and then when you do eat it’s going to be more efficient and actually creating muscle so studies have shown that through more consistent exercise and slightly higher volume there’s more circulating appoline in older populations so what I’m saying here in very simple terms is that if you are over the age of 40 or 50 it sounds crazy but you need to increase your volume of working out it’s it’s the opposite of what you think people think oh I’m getting older I should probably taper off my workout no quite frankly you should actually work out a little bit more because you need to be secreting that applet you have more to compensate for okay it’s all about preserving your body and I think that you should really factor in how you work out and maybe not put your body under tons of stress but you need to be moving more so you might want to tone the intensity down but actually be in the gym a little bit longer yeah it’s crazy but it just might work so now we have to break this down with wind should you train should you train in the morning should you train in the evening should you train fasted what should it be well there’s a study that’s published in the journal PLoS ONE okay and this study took a look at people that worked out in the morning and worked out in the evening they found that people that worked out in the morning had significantly higher levels of norepinephrine they also had higher levels of cortisol and higher levels of testosterone so that tells us at first that we think we should workout in the morning okay I’m all for working out in the morning but here’s what we have to remember a lot of people say that working out in the morning is better because testosterone levels are higher well I have another study that I have to reference that proves that that isn’t necessarily the point you see the Journal of applied physiology published a study that found that muscle protein synthesis was actually higher in women post-workout than it was in men despite the fact that men had 45 times higher testosterone levels after the workout what does that mean it means that even though men had a ton of testosterone it didn’t make a difference in how much protein they synthesized women synthesize more protein and their testosterone levels are super low the point in saying that is yes testosterone is important but it’s not important surrounding the workout and how much muscle you build if the other cellular factors I think we’ve been closed-minded in this endocrinology box for so long because we just constantly get peppered by doctors that are trying to sell you know what and it just doesn’t work okay it’s not the point the point is all about the nutrition and all about just the timing and allowing our bodies to recover properly so the point of me saying this is working out in the morning isn’t necessarily what you want when you’re trying to build muscle over the age of realistically 50 in this case so let’s take another step at this and look at a.m. p.m. and look at a study those published in the Journal of applied physiology nutrition taub ilysm okay what they did is they did a similar thing AM and PM workouts now over a 24 week period here’s what’s interesting they found in the beginning people that worked out in the morning and evening had about the same results okay but as the study went on they found that people that worked out in the evening build more muscle now I’m all about working I personally workout in the morning but I’m in my 30s I might have to start making that shift the point is is that building muscle you have more hormones and things actually working in your favor for building muscle in the afternoon that being said remember everything I said about being in a fasted State I’m gonna get to that more in a second you should ideally workout fasted so how do you workout fasted but in the afternoon okay well let’s talk about training fasted for a second why it’s so important especially if you’re building muscle over the age of 40 or 50 so European Journal of applied physiology published a study that found that there are dramatically higher levels of something known as P 70 S 6 K which is a tremendous driver of overall muscle protein synthesis and they found this is elevated when you train in a fasted state whether it’s morning or evening now when we really look at the big picture having an elevation of this particular compound is what’s going to drive a lot more muscle growth than potentially eating before working out eating before working out might get you a little more strength it might get you a little more stamina but what good is that extra stamina if post-workout you’re synthesizing half as much protein I personally would rather workout three quarters as hard but know that the protein is actually doing its job then bust my butt in the gym leave it all on the table and then know that my post-workout it’s not really doing me much good I’d much rather suffer through a fasted workout knowing that it’s gonna actually work at the end okay now there’s more that I have to add to this when you do finish your workout you want to eat foods that have higher amounts of omega-3 people that are over 40 or 50 would greatly benefit from eating fish from eating shellfish from eating shrimp or from eating any kind of really high quality grass-fed grass-finished meat that’s going to be higher omega-3 studies have now shown that especially in older populations if you have high amounts of doukasen hexanoic acid nasa pentanoic these high quality omega-3s in your bloodstream you can have a 50% increase again in that same P 70s 6 K tells us straight up Omega threes increased protein synthesis so what are we getting out with all of this let’s just put all this together for one second fasting increases your stem cells which allows more satellite cells to appear fasting increases autophagy which makes it so your mitochondria can utilize the protein more okay fasting makes it so not only you burn more fat during your workout but you actually can make it so that when you do eat after your workout you get more out of it working out in the afternoon seems to be better for building muscle so if we put that all together the ideal way to have your bigger workout structured is at the end of a fast in the afternoon so what would that look like it would look like doing some form of intermittent fasting where you eat your last meal at maybe 8 or 9 p.m. you fast overnight fast through the morning and then workout later in the afternoon and then break your fast after your workout ok because then you’re getting all the benefits of this fast that has tremendous effects on your stem cells which is so I can’t even overemphasize how important that is okay you’re getting all this benefit then you workout and then you get to break your fast when you’re ultra-sensitive with good amounts of high-quality protein and good amounts of Omega 3s that are going to allow protein to actually turn over properly and build muscle it is absolutely a no-brainer when you look at the science now I don’t want you to fast every day that’s just the thing okay so I need you to do this protocol where you fast throughout the day and work out at the end of your fast I need you to only do this three days per week on your biggest workout days on the days when you want to hit the bigger muscle groups that are going to allow you to build more muscle so if you do full body routines that’s great it’d be a great time to do full body routines and remember you have to keep your volume up higher so what I mean by volume is I encourage you to do 20% more volume than you do now okay there’s intensity is one thing but I want volume I want more overall amount of working out in that given period okay so you’re gonna be in the gym a little bit longer but you’re only there three days per week and you’re doing at the end of a fast where the effect is a lot more significant now the other piece we have to look at is how you should be training your intensity should be high but I don’t want you lifting heavy anymore because the regenerative effects are just diminishing you’re not gonna be able to restore joints as much right so time under tension becomes just a tremendous thing so here’s a way to look at something when we lift the weight how long is our muscle under load okay so if I’m curling okay and I’m doing standard reps that’s one second maybe two seconds I’m under load okay so rather than counting reps I want you to start counting how long your muscle is under tension so that’s same rather than doing ten reps that are one second apiece why don’t I do three reps that are about three seconds apiece one two three I’m doing less reps less overall wear and tear on my joints with the same overall taxation on the muscle makes perfect sense right so that’s why I was a huge huge fan of that the other cool thing is that they’ve shown that time under tension has higher sarcoplasmic recruitment and higher satellite cell recruitment so we end up actually getting more satellite cells when we train in the time under tension fashion so okay now we’ve got this whole system trained in a fasted state we want to workout in the time and retention protocol a little bit longer what about breaking your fast what about doing that okay again high amounts of protein 30% more than you normally would so remember on a fasting day you’re not gonna be able to consume the whole whole lot of protein because you’re eating in a smaller window but on your other days you need to be consuming 30% more protein than you normally would consume lots of protein and lots of omega-3s now additionally you want to be eating foods that induce autophagy so fasting causes autopsy but there’s actually foods that induce it too so even when you’re not fasting than have a degree of autonomy lots of green tea consuming lots of curcumin consuming lots of ginger and then another one out there called reishi mushroom okay so there’s like reishi mushroom coffees all this stuff those are things again green tea curcumin reishi and ginger add those two foods cook with them whatever they will increase otology help the mitochondria not be as dysfunctional there’s two more important things we have to talk about here the other thing is causing what’s called a leptin spike okay so leptin is like a cheap meal thing when you have cheap meals when you have high amounts of calories coming in at once you have an increase in leptin now normally what leptin does is it communicates with the brain to rev up the metabolism but there’s another sort of side effect that occurs with leptin it’s a really cool thing it inhibits myostatin myostatin is what stops a muscle from ever being able to grow past its potential and as we get older we have more and more myostatin so if we have spikes in leptin it basically turns off the myostatin because it’s like whoa we have a big influx of calories let’s put it to use again this is where the fasting comes into play why because on the day’s you fast your caloric baseline goes down then you workout then you have this big spike because you just ate so you get a big leptin spike now here’s the cool thing you don’t have to be keto to make this work if you are keto because I know a lot of my fan base and my viewers are keto but I know a lot of you watching this video might not be keto you could do this with keto by just increasing your calories via protein lots and lots of protein after you break your fast or if you’re not keto this is a perfect time to have your good clean medium to medium high glycemic carbohydrates so it doesn’t have to be a cheap meal but you can have a big influx of carbs shortly after you break your fast because that’s gonna drive leptin really high okay so whether you’re keto or not keto driving that leptin high stopping that myostatin and making it so the muscle has the ability to grow in conjunction with everything I’ve been talking about here and one last thing that I cannot I cannot stress enough because it’s just it’s everywhere now is supplementing with vitamin D or at least eating just a ton of shellfish and good quality fish to get your vitamin D levels outside of all the other things we know about vitamin D there is now some research that shows that it enhances basically how the actin can move over the myosin in our muscles it makes it glide smoother our muscles move with like a sliding filament so when we contract muscles they slide over one another as we get older it gets grittier and the muscles don’t glide over each other as well vitamin D seems to do some genetic changes we don’t even know fully why that makes acting the myosin slide over each other easier meaning you can get more smooth contractions in a tighter contractile force therefore recruiting more satellite cells so that you’re fasting and all your stuff that you’re doing after this video can actually do the work right so I know this was a lot but the general point of this is 30% more protein timing you’re fast how I suggested and I know it’s complex and the other days eat a lot more protein and add those on top of me boosting foods so this will help you build muscle and I’m sorry it was long-winded but I had to explain it as always make sure you keep it locked in here in my channel and I’ll see you in the next video
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Building Muscle Over Age 40 – Complete How-to Guide – Thomas DeLauer
Up until now you’ve been told that you have to go to the doctor and get some special treatment in order to actually build muscle over the age of 40. I’m here to tell you that if you understand your body and you understand timing and you understand cellular rejuvenation properly, you don’t have to do that. You can build muscle just by knowing timing and knowing the specific kinds of workouts, even if you’re over 40, okay? Even if you’re over 50, 60, 70. So we’re going to break it all down for you. I’m going to teach you what’s happening inside, unfortunately, the aging body, right? I’m also going to teach you just different little tips and tricks that you can apply to get the most out of your workouts, the most out of your nutrition, and the most out of your timing. So you’re going to have a solid answer to it.
So the Journal of Post-Acute and Long-Term Care Medicine published a study that found that as you get older, you do need to increase your protein to maintain muscle mass. In fact, they said, based on their standards, it goes from 0.8 grams per kilogram up to 1.2 grams per kilogram of body weight. Now that’s based on that scale. So if we take that into consideration, we’re basically looking at like a 30% increase in protein.
Now the hard part is as you get older, you have less muscle and you also have less secretion of this apelin. Less secretion of the protein that preserves muscle. So how do we combat this?
So let’s jump to autophagy for just a second, okay? So autophagy, again, is going to be the opposite of what you think. We normally think of autophagy as associated with fasting and just shrinking things down. But again, it’s all about efficiency. You see, the journal Cell Metabolism published a study that found that autophagy is what allowed muscle to be spared.
So now we have to break this down with when should you train? Should you train in the morning? Should you train in the evening? Should you train fasted? What should it be? Well, there’s a study that was published in the journal PLoS One, okay, and this study took a look at people that worked out in the morning and worked out in the evening.
They found that people that worked out in the morning had significantly higher levels of norepinephrine. They also had higher levels of cortisol and higher levels of testosterone. So that tells us at first that we think we should work out in the morning. Okay, I’m all for working out in the morning, but here’s what we have to remember. A lot of people say that working out in the morning is better because testosterone levels are higher. Well, I have another study that I have to reference that proves that that isn’t necessarily the point.
The Journal of Applied Physiology published a study that found that muscle protein synthesis was actually higher in women post-workout than it was in men, despite the fact that men had 45 times higher testosterone levels after the workout.
So I know this was a lot, but the general point of this is 30% more protein, timing your fast how I suggested, and I know it’s complex. And the other days, eat a lot more protein and add those autophagy- boosting foods. So this will help you build muscle. And I’m sorry it was long-winded, but I had to explain it. As always, make sure you’re keeping it locked in here on my channel and I’ll see you in the next video.
Protein Needs (The Journal of Post-Acute and Long-Term Care Medicine):
Autophagy & Muscle (Cell Metabolism):
Morning vs Evening Workouts (PLoS One):
Men v Women Muscle Growth – Testosterone (Journal of Applied Physiology):
Leptin (PLoS One):
Omega 3 & Protein Synthesis (Clinical Science):
Vitamin D & Strength: