Latest news with #musclehealth
Yahoo
04-07-2025
- Health
- Yahoo
Protein plays a key role in healthy aging. Here are some go-to meal ideas and how to best calculate your daily needs
Protein is everywhere right now. I've seen ads and recipes for high-protein popcorn, coffee, chips and bagels. It's the current hyper-fixation nutrient on social media. But what's the real deal with protein? What does it do? And is it really that important for aging well? Protein is most famously known for its role in muscle growth and maintenance. But it's not a one-trick pony, and its lesser known roles include supporting our immune system; helping with satiety, building and repairing skin, muscle and tissues; and maintaining strong nails, skin and hair. I'm a registered dietitian — so I understand how hard it can be to cut through the noise. Below, I break down what you need to know about protein, how much you should be consuming and some protein-packed meal recommendations. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Aging, perimenopause and menopause can come with increased risk of muscle loss, but adequate protein intake and strength training two to three times a week may negate age-related muscle loss. Protein needs are individualized based on age, physical activity, personal goals and health status. The general recommendation for menopausal women is 1 to 1.2g/kg protein per day. To figure out your unique protein requirements, determine your weight in kilograms, and then multiple by 1 and 1.2. That will give you an approximate range of protein to eat each day. Ideally, spacing protein equally throughout the day — such as during meals or within snacks — may help with better digestion and muscle growth. Try to aim for 25 to 30 grams of protein at each meal, and five to 10 grams for snacks. Moreover, prioritize lean proteins like chicken, fish, lower-fat dairy products and plant-based proteins. Aim for a balanced plate at the majority of your meals, consisting of 1/2 plate of vegetables, 1/4 plate of high-fibre grain or starch (whole grains, potato, sweet potato, squash, corn) and 1/4 plate of protein. Protein powders can be a convenient way to get more protein, although food should be the primary focus. But if you struggle to meet your protein goals through food alone, then a protein powder may be something to consider. Here are some great lean proteins to eat more of, and examples of ways to include them in your diet: An easy, versatile, protein-rich food. Enjoy it for breakfast with some fruit and nuts. Or if you're more of a savoury fan, spread it on toast with avocado, tomato and some everything bagel seasoning. But what if the chunks in cottage cheese aren't for you? If you're not a fan of this protein option, consider blending it into things like canned tomatoes for a high-protein tomato sauce, or add it to a smoothie. Alternatively, there are smooth, chunk-less versions of cottage cheese, or try smoothing it out at home with an immersion blender. One-half of a cup provides 13 to 16 grams of protein, depending on the brand. If you have around one cup of cottage cheese, add some nuts, seeds or hemp hearts, and you've met your protein goal for breakfast! Soy has sometimes been demonized, but research suggests that phytoestrogens (the plant compound found in soy foods), may actually improve symptoms of menopause for some people. Tofu, edamame, soy milk, tempeh, and TVP (textured vegetable protein) are all great sources of soy protein, with two to four servings per day being associated with health benefits. Examples of one serving are one cup of soy milk, one-third of a block of tofu or three-quarters of a cup of edamame. Fish is the primary protein source of the Mediterranean diet, which is a pattern of eating associated with a lower risk of certain chronic diseases. Enjoy a serving of fish two or more times a week, opting for tuna, salmon and sardines, which are fatty fish rich in heart healthy omega-3 fatty acids. One ounce (30 grams) provides about 6.5 grams of protein. Low in saturated fat and high in fibre, beans and lentils are a plant-based protein source. Canned is a quick and easy alternative to dried beans and lentils, which require soaking and/or cooking. Try adding these to salads, soups, tacos or chili for an added protein and fibre boost. One-half of a cup of cooked or canned beans and lentils provides around eight to nine grams of protein. Another very versatile protein source. Choose Greek-style yogurt over other types of yogurt, since it has about double the amount of protein. It's great for enjoying on its own with some added ingredients like hemp hearts, ground flax seeds and fruit, or incorporated into other recipes, such as dressings, smoothies or dips. One-third of a cup provides 15 to 20 grams of protein, depending on the brand. Protein may be having a moment online, but it's more than just a trending fad. It's a key nutrient for staying strong, energized and healthy as we age, especially for women entering perimenopause and menopause. The good news is, you don't need expensive supplements or complicated recipes to meet your protein needs. Find protein-rich foods you enjoy, and try including a good protein source at every meal and snack.
Times of Oman
01-07-2025
- Science
- Times of Oman
Shubhanshu Shukla conducts muscle stem cell research on ISS, records educational video on digestion in space for Indian students
Florida: Indian Space Research Organisation (ISRO) astronaut and Group Captain Shubhanshu Shukla, currently aboard the International Space Station (ISS) as part of the Axiom Mission 4 (Ax-4), conducted a series of scientific experiments on Monday focused on muscle health, digestion in space, and astronaut mental well-being. According to NASA, Shukla worked inside the Kibo laboratory's Life Sciences Glovebox to study how muscle stem cells behave in microgravity. He also recorded an educational video for Indian school students explaining how the human digestive system adapts in space. NASA said, "Indian astronaut Shubhanshu Shukla filmed a video targeted to young Indian students discussing how the digestion system adapts to space. Next, Shukla worked in Kibo's Life Science Glovebox checking muscle stem cell cultures to learn how to maintain muscle health in space." The Life Sciences Glovebox is a sealed and sterile workspace aboard the ISS that allows astronauts to safely handle biological samples in microgravity. It is large enough to allow two astronauts to work together and is used for experiments requiring clean conditions. According to NASA, ISRO's experiment, Myogenesis, investigates how muscle cells regenerate in space. Astronauts tend to lose muscle mass during extended missions, partly due to microgravity disrupting the function of mitochondria, the part of the cell responsible for energy production. The study involves testing certain metabolic supplements to see if they can improve muscle repair in microgravity. Results from the research may help in developing treatments for age-related muscle loss or muscle-wasting diseases on Earth, in addition to improving astronaut health during long-duration spaceflights. NASA explained the purpose, saying, "Astronauts lose muscle mass and the ability of muscle cells to regenerate during spaceflight, which may be due to microgravity interfering with metabolism in mitochondria, cell structures that produce energy. The Effect of Metabolic Supplements on Muscle Regeneration Under Microgravity (Myogenesis - ISRO) investigation on the Axiom 4 (Ax-4) private astronaut mission uses muscle stem cell cultures to examine the muscle repair process and test chemicals known to support mitochondrial function. Results could lead to interventions that maintain muscle health during long-term space missions and help people on Earth with muscle-related challenges such as age-related muscle loss and muscle-wasting diseases." Other Ax-4 crew members also contributed to scientific research. Mission Commander Peggy Whitson used the Ultrasound 2 device to perform vein scans on Hungarian astronaut Tibor Kapu, to help understand how space affects blood pressure, balance, and vision. According to NASA, the Ultrasound 2 on the International Space Station (ISS) is a modified commercial off-the-shelf (COTS) ultrasound system that provides high-resolution ultrasound images of target areas in the human body." Polish astronaut Slawosz Uznanski-Wisniewski tested a brain-computer interface using a special headset developed by the European Space Agency (ESA). He later joined Whitson and Shukla in filming content for an astronaut mental health study. NASA stated, "The Thoughts over Gravity, a Test of Using fNIRS-based Brain, Computer Interface in LEO Conditions (PhotonGrav) investigation verifies the effectiveness of near-infrared technology (fNIRS) in low Earth orbit to record brain activity for constructing brain-computer interfaces (BCI) operated in the microgravity environment." Commenting on the crew's schedule, NASA said, "The Ax-4 private astronauts had a science-packed Monday fulfilling research objectives for their home countries." The Ax-4 mission is taking place alongside the activities of the ISS's regular Expedition 73 crew. While Ax-4 focuses on privately funded science, Expedition 73 astronauts continue to work on NASA- and ESA-backed research related to human health and biology in space. NASA Flight Engineers Anne McClain and Nichole Ayers conducted muscle stimulation tests using biomedical equipment to examine how muscles react to electrical signals. McClain also completed cognitive tests to study how spaceflight affects brain function. Ayers and fellow astronaut Jonny Kim processed blood samples, including collections from Whitson and Uznanski-Wisniewski, for ESA's Bone on ISS study on space-induced bone loss. JAXA Commander Takuya Onishi collected and stored his own blood and urine samples for long-term health monitoring. He also worked on air quality monitoring inside the Kibo module. Russian cosmonauts Sergey Ryzhikov and Alexey Zubritskiy trained for the arrival of the "Progress 92" cargo spacecraft and loaded the outgoing "Progress 90" with waste for departure. Another cosmonaut, Kirill Peskov, underwent a 24-hour heart and blood pressure monitoring session and prepared the European robotic arm for upcoming operations. Summarising the week's activities, NASA said, "The seven-member Expedition 73 crew wrapped up a weekend of housecleaning and relaxation, then kicked off Monday with muscle and brain research aboard the International Space Station. Their Axiom Mission 4 (Ax-4) counterparts worked throughout the weekend and began the week taking a closer look at muscle cells and exploring brain-computer interfaces." On June 26, Shubhanshu Shukla became the first Indian to board the International Space Station. The Ax-4 crew includes former NASA astronaut Peggy Whitson, ISRO astronaut Shubhanshu Shukla, and ESA astronauts Slawosz Uznanski-Wisniewski of Poland and Tibor Kapu of Hungary. The mission is expected to last up to 14 days. Axiom Mission 4 was launched at noon IST on June 25 aboard a SpaceX Falcon 9 rocket from Launch Complex 39A at NASA's Kennedy Space Centre in Florida. The Dragon spacecraft successfully docked with the ISS on June 26 at 4:05 pm IST, ahead of schedule, connecting to the space-facing port of the station's Harmony module.
Yahoo
20-06-2025
- Health
- Yahoo
Muscles, fats and simple blood test can predict menopausal women's health
SINGAPORE – A simple blood test can predict which woman will have less muscle and will be walking more slowly later in life. It is also practical and cheaper than current methods of measuring muscle, such as the current gold standard magnetic resonance imaging scans or strength tests, which are also more time-consuming. This new insight from a longitudinal cohort study of midlife women in Singapore shone light on how muscle strength, visceral fat and their association with physical decline after menopause can potentially lead to downstream health impacts among women here. Researchers from the National University Hospital (NUH) and National University of Singapore (NUS) found that women with a lower creatinine-to-cystatin C ratio (CCR) – a marker derived from blood tests – had less muscle and walked more slowly as they age. Creatinine is a by-product of normal muscle function and energy use, and a higher level indicates higher skeletal muscle mass or poor kidney function. Cystatin C is a protein produced by the body's cells that is filtered out by the kidneys. A normal cystatin C level rules out poor kidney function. A low CCR of under 8.16 was associated with a lower muscle volume of 0.35 litres in the thigh, and a slower gait of 0.049m a second. This suggested that CCR could be a useful early warning sign for age-related muscle loss, which may lead to falls, frailty and reduced quality of life. The findings were published in Menopause, a monthly peer-reviewed journal, in March. The scientists involved in the study are from the Integrated Women's Health Programme (IWHP) at NUH and the NUS Yong Loo Lin School of Medicine. The IWHP was initiated to identify and address the healthcare needs of midlife Singaporean women. It recruited a cohort of 1,200 Chinese, Malay and Indian women aged 45 to 69 between 2014 and 2016 – about 70 per cent of whom were post-menopausal. Their health metrics were then tracked over time. In the first study based on this cohort, published in international journal Maturitas in October 2023, the researchers shared a ranking of menopausal symptoms – with joint and muscular discomfort found to be the most reported symptom among women in Singapore. Called arthralgia, it had moderate or severe impact on a third of the midlife women of the cohort. A subsequent study, published in the Diabetes, Obesity and Metabolism journal in October 2024, found that women with both weak muscle strength and high levels of visceral fat – the deep belly fat around the internal organs – had the highest risk of developing prediabetes or type 2 diabetes. Their risk was 2.63 times higher than that of women who had normal muscle strength and lower fat levels. Having just one of these conditions also increased their risk, though to a lesser degree. The risk from having high visceral fat alone is 1.78 times higher. Among those with weak muscle strength, women with high visceral fat faced 2.84 times as much risk compared with those with low visceral fat. Explaining the impetus for the study, IWHP lead Yong Eu Leong said: 'Muscle... burns up fat. What about those who have weak muscles? Does it affect the risk for diabetes in the future?' The cohort's initial muscle and visceral fat measurements served as a baseline for researchers to track changes over the years. Researchers then analysed how changes in fat and muscle measurements taken about six years later – by then, about 90 per cent of the women were post-menopausal – related to whether women had developed diabetes. Professor Yong, who also heads the division of benign gynaecology in the Department of Obstetrics and Gynaecology at NUH, noted that a large proportion of women in Singapore are 'skinny fat', where their body mass index is within the normal range, but that they have high levels of visceral fat and low muscle mass. 'One way (to know what your risks are) is to measure your walk and the speed at which you walk. If you cannot walk fast and straight, then your health is not so good. We wanted to see if we can develop a test that can predict gait speed. We wanted to look at molecules that actually measure muscle functions,' he said. 'These findings validated our previous (IWHP) research that showed that women should not just focus on weight loss, but on building muscle strength through exercise for diabetes prevention,' Prof Yong said. One participant of the IWHP, administrative assistant Sabarina Jumarudin, is living proof of the findings. The 59-year-old grandmother used to weigh 93kg and suffered from sleep apnoea. Since undergoing bariatric surgery at NUH in 2018, a procedure that modifies the digestive system to help people with obesity lose weight, she has lost more than 30kg. Mindful of keeping her weight down, Madam Sabarina walks to the MRT station every day instead of taking the shuttle service, and takes the stairs instead of the escalator to catch the train. 'On my way home, I usually take a longer route to ensure I clock at least 10,000 steps a day, and practise stretching and breathing exercises to strengthen my core,' she said. 'I realised that small but consistent changes do make a big impact on my health, so I do what I can on a daily basis, and it gives me confidence to not only stay healthy physically and mentally but also stave off diabetes,' she added. Source: The Straits Times © SPH Media Limited. Permission required for reproduction Discover how to enjoy other premium articles here
Yahoo
17-06-2025
- Business
- Yahoo
Eli Lilly, Juvena Therapeutics Partner to Develop Muscle-Boosting Drugs Using AI Platform
Eli Lilly and Company (NYSE:LLY) is one of the best stocks to buy for beginners now. On June 11, Eli Lilly announced a partnership with Juvena Therapeutics to develop new muscle-boosting drugs. The collaboration is valued at over $650 million, with the majority of this sum tied to the achievement of specific development and commercialization milestones. The core of the partnership involves Eli Lilly using Juvena's AI-enabled screening platform, which is known as JuvNET. This platform specializes in mapping the therapeutic potential of proteins secreted by stem cells. By combining a vast database of secreted proteins with disease phenotypes, in silico and in vitro human cell screening, and other advanced capabilities, JuvNET is designed to identify promising drug candidates that can improve muscle health and body composition. Eli Lilly's interest in muscle-boosting drugs has surged in parallel with the popularity of GLP-1 weight-loss medication. These medications are effective for weight loss but can also lead to a reduction in lean muscle mass, which can impair physical function and increase the risk of falls and fractures, especially in older individuals and senior citizens. Eli Lilly aims to address this concern. Eli Lilly and Company (NYSE:LLY) discovers, develops, and markets human pharmaceuticals internationally. Juvena Therapeutics is a clinical-stage biotechnology company on a mission to research, develop, and commercialize tissue restorative biologics. While we acknowledge the potential of LLY as an investment, we believe certain AI stocks offer greater upside potential and carry less downside risk. If you're looking for an extremely undervalued AI stock that also stands to benefit significantly from Trump-era tariffs and the onshoring trend, see our free report on the . READ NEXT: and . Disclosure: None. This article is originally published at Insider Monkey. Error while retrieving data Sign in to access your portfolio Error while retrieving data Error while retrieving data Error while retrieving data Error while retrieving data
Medscape
13-06-2025
- Health
- Medscape
The Undervalued Medical Power of Muscle
The exponential rise of our aging population. The pandemic. The explosion of GLP-1s. It's a trifecta that's making muscle — and the serious implications of not having enough of it — part of a larger health conversation. Yet when I recently asked my 65-year-old mom whether her doctor had ever talked to her about resistance training or protein intake, I was surprised to hear that the topic wasn't coming up. (And for the record: My parents' doctor has always been an attentive, caring, and in-the-know practitioner.) 'Muscle span' and 'strength span' aren't just trendy new buzzwords being used to shill protein powder on Instagram. A growing body of research has strengthened the case for the unique and protective benefits of building and maintaining muscle mass over your lifespan. 'Because of the importance of muscle, both as a functional organ and as a metabolic organ, muscle depletion (or low muscle mass) is an independent predictor of poor health outcomes,' says Carla Prado, PhD, RD, director of the Human Nutrition Research Unit at the University of Alberta in Edmonton, Alberta, Canada. Sure, you say, it's true and makes sense, but try motivating unmotivated patients to strength train. Exercise adherence is historically one of the biggest challenges. (Roll out the standard stat that fewer than a quarter of Americans get the recommended two strength-training sessions per week, according to the CDC.) So let's talk about muscle — as a reminder and motivator — and while looking good at the beach takes up a lot of oxygen in that conversation, the plain truth is what muscle does on the inside is more important than what people see on the outside. The Massive Lift of Muscle Skeletal muscle is the largest organ in the body by mass, taking up 30%-50% of our total body mass depending on age, sex, and fitness level. It's not slacking off, either. While its performance benefits are obvious, skeletal muscle is an endocrine organ with wide-reaching effects on the body — from metabolic function, hormonal regulation, and disease prevention. One of the most important roles it plays is in glucose metabolism. Skeletal muscle regulates more than 75% of insulin-mediated glucose disposal, helping control glucose and lipids while reducing the risk for metabolic diseases like type 2 diabetes. (Conversely, the loss of muscle mass — particularly as we age — leads to reduced glucose clearance from the bloodstream, increasing the risk for metabolic disorders.) Muscle mass is a heavy hitter when it comes to our daily calorie burn, too. Our resting energy expenditure is the biggest piece of the metabolic puzzle, with the thermic effect of food and the energy expenditure from exercise playing far smaller supporting roles. And while the energy used by our brain, skin, and internal organs doesn't vary a ton, the calories tied to muscle metabolism can shift the equation considerably. Case in point: The average muscle mass of a young, healthy man ranges from 35 to 50 kg (77 to 110 lbs). An elderly woman? Maybe 13 kg (29 lbs). That means the energy released per day as a result of muscle protein synthesis can range from 485 calories per day (in the muscular young man) to 120 calories per day (in an active elderly woman). A 365 calorie difference. Researchers stress that even small differences in lean mass — say, 10 kg (22 lbs) —translates to a 100-calorie difference in energy expenditure per day, which if held consistent comes out to a little over 10 pounds of fat mass per year. 'Muscle is truly valuable and we need to be figuring out how to maintain it as much as we can throughout our lives,' said Board-Certified Family Medicine Doctor (and viral social media influencer) Mikhail Varshavski. The problem? Adults reach peak muscle mass levels somewhere between our 20s and 40s — before it begins to progressively decline. On average, humans lose 0.5% of their skeletal muscle mass per year in their 40s, 1-2% after age 50 years, and approximately 3% per year after age 60 years. Without proper nutrition and exercise interventions, this progressive loss of muscle mass and strength with age — better known as sarcopenia and dynapenia — can have massive consequences. We're not talking about struggling to screw a lid off a jar, walk up a flight of stairs, or show off our wash-board abs, either. Sarcopenia is a major contributor to frailty, falls, and loss of independence in older adults. Age and frailty have become a wild card in this discussion, as well, as frailty rates in the US have crept upward, for sure, but more problematic is that frailty and prefrailty are now more common in younger people. We're becoming physically compromised at younger and younger ages. 'Survival is shorter for people with low muscle mass across the continuum of care — whether they are older adults, hospitalized patients, or patients with cancer or liver diseases,' said Prado. 'If they are hospitalized, for example, they are more likely to develop complications and stay at the hospital for longer periods of time.' This is largely due to skeletal muscle's role as the center of protein and amino acid metabolism in the body, said Robert Wolfe, PhD, director of the Center for Translational Research in Aging and Longevity at the Reynolds Institute on Aging in Little Rock, Arkansas. During periods of stress, trauma, or illness, muscle can be broken down to supply the body with necessary proteins for immune function and tissue repair. Individuals with limited reserves of muscle mass respond poorly, explained Wolfe. 'For example, survival from severe burn injury is lowest in individuals with reduced lean body mass,' he said. 'Loss of muscle mass is also known to be detrimental to survival from cancer: In patients with lung cancer receiving radiation therapy, the amount of body protein predicted recurrence.' Herein lies the rub: We can't predict when an accident or critical illness may hit, yet the state of our skeletal muscle at that time can play a dramatic role in our recovery. 'If there is a preexisting deficiency of muscle mass before trauma, the acute loss of muscle mass and function may push an individual over a threshold that makes recovery of normal function unlikely to ever occur,' said Wolfe. This is why 50% of women 65 years old or older who break a hip in a fall never walk again. The takeaway? 'We're all going to lose muscle as we age, but not all of us will reach the threshold below which is associated with clinical implications,' said Prado. 'That's what we're trying to avoid here.' How to Hold On Maintaining muscle demands early and proactive interventions, as age-related anabolic resistance is inevitable without it. 'While it can be somewhat reversed in those who are anabolically resistant, it can be mostly avoided by adopting a lifelong approach to muscular health,' said Brad Schoenfeld, PhD, researcher and professor of exercise science at Lehman College in New York City. 'This involves regular resistance training and consuming adequate dietary protein.' Not cardio? While cardiovascular exercise has been much more well researched over the years and indisputably has powerful effects on your health, strength training goes well beyond what you can achieve through aerobic training. 'In my opinion, resistance training is one of the most important interventions you can do for overall health and wellness,' said Schoenfeld. 'It positively affects virtually every organ system and is key to preventing a loss of physical independence as we age.' For starters, resistance training directly stimulates mitochondrial biogenesis and improves mitochondrial function, he said. Mitochondria are critical for energy production, and their decline is linked to aging and chronic disease. Resistance training helps maintain mitochondrial health by increasing both the number and function of mitochondria in muscle cells. This has been shown to improve energy metabolism and reduce oxidative stress. For older adults, this can translate to not only better endurance but also a lower risk for metabolic diseases and improved longevity. Resistance training is strongly linked to the prevention and management of osteoporosis, as well. The mechanical load placed on bones during resistance exercises stimulates bone remodeling and increases bone mineral density (BMD). Numerous studies have shown that resistance training is effective in preventing osteoporosis and reducing the risk for fractures in older adults. While weight-bearing exercises like walking and running are beneficial, resistance training targets areas at high risk for fractures, such as the hips and spine, making it a key intervention for maintaining bone health. Skeletal muscle is also a major regulator of inflammation. During exercise, muscles release myokines, such as interleukin-6, which have anti-inflammatory effects. These myokines help regulate the immune system, improve fat metabolism, and contribute to better metabolic health. This means that beyond strength and mobility, muscle health plays a key role in modulating chronic, low-grade inflammation — a driver of many age-related diseases including cardiovascular disease, arthritis, and Alzheimer's disease. And despite cardio getting all the glory when it comes to heart health, a 2023 study in Sports Medicine revealed that low to moderate load resistance training has been associated with lower rates of adverse cardiovascular complications than aerobic exercise in older adults with cardiovascular disease. In fact, with strength and skeletal muscle independently associated with risk for cardiovascular disease and mortality, researchers posit that resistance training is an important interventional strategy for mitigating cardiovascular risk. Challenges in Care Impressive results in a research setting is one thing. Achieving them in the real world? Way tougher, of course. Varshavski has some doubts when it comes to the realities of monitoring muscle mass or using it as a vital sign in the same way we use measures like heart rate and blood pressure. 'I don't think we have enough evidence to say we have a method to do this well,' he said. 'It definitely needs to be incorporated and we perhaps have neglected it at times, but to say that it will be at the forefront of all the things that ail us — I think that's jumping the gun.' It doesn't need to be the holy grail, but the evaluation of muscle health needs to be an important piece of the puzzle, said Prado. 'I think that every healthcare professional has the duty to look into it.' More techniques are becoming available from dual-energy x-ray absorptiometry and bioelectrical impedance, to surrogate assessments such as calf circumference. Even simple questions ('Do you do any form of resistance training?') or screening tools (like observing patients' mobility) can go a long way to establishing a baseline. One simple measure is grip strength, using an inexpensive dynamometer to monitor progress over time. Grip strength can be a decent proxy for overall strength, though not muscle mass. These are imperfect measures and estimates, for sure. 'But as my dear colleague Dr Christina Gonzalez likes to say: Instead of taking a picture, we can make a movie,' said Prado. 'So even techniques that have some limitations, if we're looking at change over time, some of those limitations will be offset.' In other words, let's not let perfect be the enemy of good. Getting the Gains Shifting into a more pro-muscle mentality will take time and adherence — both for practitioners and patients. 'When you make one change here, it has drastic implications everywhere else,' said Varshavski. 'That's why it's important when we're talking with patients about the need for muscle, we talk about how it helps all parts of the body — how it can help them stay independent, help them stay mobile.' 'When it comes to muscle, what's interesting is that we've seen it be a protective factor in aging and in disease prevention (or at least, lower risk evaluation for disease) irrespective if someone perhaps doesn't have a healthy BMI,' he continued. 'That sort of paradoxical relationship gets people excited and allows them to listen in.' It's no secret many physicians don't get into specifics with patients on what they should be doing. One survey showed exercise prescribing rates as low as 17% with 84% of doctors saying they felt inadequately trained in the subject of resistance training. Referrals to other pros with strength training backgrounds, particularly physical therapists, can help. (See also: Medscape's 'How to Prescribe Exercise in 5 Steps'). Schoenfeld's research (he's published more than 300 studies) reveals two key areas that may make strength training more palatable to patients: First, data now shows that using lighter weights can build just as much strength as heavier weights, so long as the lifter pushes to near failure in the last few repetitions (aka 'the hard reps.') So there is no barrier to entry for folks who can't lift, or may be intimidated by heavy weights. And second: It's never too late to start. In a meta-analysis of adults aged 70 years or older (including nonagenarians), Schoenfeld's team saw profound improvements in muscle strength and muscle hypertrophy within 8- to 12-week training programs. 'These were novice trainees who've never done anything before,' he said. Important caveat: It's always better to start today. Because while you can always improve on where you are at a given point in time, once you start losing, it's harder to get it back. 'The analogy I like to use is having a retirement account,' he said. 'Yeah, it's never too late to start, technically. But if you start when you're in your 50s, your retirement isn't going to be what it is if you start in your 20s.'
