Preserving Your Muscles as You Age

Find out how to prevent muscle loss associated with aging with these 6 tips.

DATA:
https://pubmed.ncbi.nlm.nih.gov/6122168/
https://www.frontiersin.org/articles/10.3389/fphys.2020.621226/full

0:00 Introduction: How to prevent muscle loss with aging
0:23 Sarcopenia
1:32 Estrogen and age-related muscle loss
2:55 Cholesterol and muscle loss
4:08 Melatonin and muscle loss
5:25 Six ways to salvage your hormones to prevent muscle loss as you age

In this video, we’re going to talk about preventing muscle loss due to aging. At around age 50, women go through menopause which causes hormonal changes. Men experience hormonal changes around age 60.

As you age and your hormones change, you can become deficient in skeletal muscle. This is known as sarcopenia. Around 40% of your metabolism is related to your muscles, so this can have detrimental effects.

In women, estrogen decreases with age, but progesterone drops even lower. Without progesterone, you end up with a lot of problems from estrogen.

Cholesterol is a building block for steroid hormones, like testosterone and estrogen, which directly affect your muscles. This is why low-cholesterol and low-fat diets can cause muscle loss. Coincidentally, this is why you see muscle damage and diseases associated with statin drugs.

There are 2 types of melatonin—one induces sleep and the other protects the mitochondria. As you age, melatonin decreases by around 10 times!

The pituitary gland releases two hormones that control the testicles and the ovaries: luteinizing hormone and follicle-stimulating hormone. These hormones tell the gonads to release their hormones. When men get older, these hormones skyrocket. You can suppress them by increasing melatonin.

Here are 6 ways to protect and support your hormones to help prevent muscle loss as you age:

1. Infrared light can increase melatonin. Sunlight, fire, and candles all provide infrared light.

2. Regular, consistent, resistance exercise is the most potent stimulator of muscle building.

3. Ensure adequate intake of high-quality animal protein. Aim for .8 to 1.2 grams of protein per kilogram of body weight each day.

4. Consume plenty of cholesterol from meat and dairy.

5. Try pregnenolone supplements. Start out with 30 mg per day for women and 100 mg for men.
Pregnenolone is a precursor for important hormones related to muscle building.

6. DHEA supplements are a precursor for hormones that help build muscle. Try 25 mg for women and 100 mg for men.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching! I hope these tips help you reverse muscle loss due to aging. I’ll see you in the next video.