Building and maintaining muscle over 40: #1 way.

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Summary of Transcript:
This video discusses how endurance work can help maintain muscle mass, especially for those over 50. Endurance work triggers gene expression that activates specific genes called pgc1a, which stimulates the mitochondria to create more mitochondria, resulting in more mitochondrial density. Mitochondrial biogenesis is important in preventing muscle atrophy as it keeps the precursor to a weak muscle, weak mitochondria, strong. Doing moderate endurance work a few times per week can improve VO2 max and stimulate mitochondrial biogenesis. The video also discusses how endurance runners can utilize fat as a substrate, providing a better fuel for endurance work, and why good quality animal meat, such as that from Butcher Box, is necessary to receive benefits from protein.

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Summary of Description:
The video discusses the most important factor in maintaining muscle over 50, which is a mix of endurance work and resistance training. Endurance work helps to maintain muscle and stimulate mitochondrial biogenesis, but resistance training should still be the primary source of stimulation. Endurance training will not burn muscle if protein needs are met, and it can also improve muscle strength. The video includes references to scientific studies and offers a discount code for new customers of Butcher Box.

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Introduction
Maintaining muscle mass as we age is crucial to our overall health and well-being. As we get older, our bodies naturally lose muscle mass, which can lead to a variety of health problems, including weakness and frailty. However, there are steps we can take to slow this process down and even reverse it. In this article, we will discuss the most important factor for maintaining muscle over 50.

Endurance Work Helps You Maintain Muscle
One of the most effective ways to maintain muscle mass as we age is through endurance work. Endurance exercises, such as jogging, cycling, and swimming, can help preserve muscle mass by improving muscle fiber quality and increasing the number of mitochondria in muscle cells. It can also improve muscle protein synthesis rates, which can help prevent muscle loss.

Resistance Training Should Still be Your Stimulus!
While endurance work is crucial for maintaining muscle mass, it’s important to note that resistance training should still be your primary stimulus. Resistance training, or weightlifting, is the best way to build muscle, and it’s especially important as we get older. As we age, our bodies become less efficient at building muscle, and we need to work harder to maintain our strength and muscle mass.

Endurance Work Will Stimulate Mitochondrial Biogenesis
Endurance exercise stimulates the production of new mitochondria, the energy powerhouses of our cells. This is important for maintaining muscle mass because mitochondria are essential for muscle function. The more mitochondria in our muscle cells, the more energy they can produce, and the better our muscle function will be.

Endurance Training Won’t Burn Muscle if Protein Needs are Met
One concern some people have about endurance training is that it can lead to the breakdown of muscle tissue. However, research has shown that this is not the case if protein needs are met. The key is to make sure you are consuming enough protein to support your muscle mass. This means consuming about 1.6-2.2g of protein per kg of body weight per day.

$100 off ($20 off for 5 months) Using the Code “MARCH100”
If you’re looking to start incorporating endurance work into your fitness routine, now is the perfect time to try Butcher Box, a brand that provides high-quality meat and seafood. New customers can receive $100 off their first order ($20 off for the first five months) by using the code “MARCH100” at checkout.

Endurance Exercise & Muscle Strength
In addition to preserving muscle mass, endurance exercise can also improve muscle strength. Research has shown that endurance exercise can increase muscle fiber size and improve muscle quality and function, leading to improved muscular strength and power.

If You’re a Lean Person, Have This During Endurance Work
If you’re already lean and looking to maintain your muscle mass during endurance work, it’s important to consume carbohydrates during your workouts. Carbohydrates can help prevent the breakdown of muscle tissue during exercise and provide the energy you need to power through your workouts.

Conclusion
Maintaining muscle mass as we age is essential for our overall health and well-being. Incorporating endurance work into your fitness routine can be an effective way to slow down the natural loss of muscle mass that comes with aging. By remembering to also include resistance training, ensuring protein needs are met, and incorporating proper nutrition, we can maintain our muscle mass and stay healthy and strong.

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Source Description
New Butcher Box Customers get $100 off ($20 off for 5 months) Using Code “MARCH100” https://butcherbox.pxf.io/c/1434763/1577973/16419
The Most Important Factor for Maintaining Muscle Over 50

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References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/pdf/nihms-555460.pdf
https://europepmc.org/article/med/14707771
https://link.springer.com/article/10.1007/s00421-021-04768-4
https://smbsweb.med.buffalo.edu/COS/abstract_submission/abstracts/150164_Bowen_Taylor.pdf
https://pubmed.ncbi.nlm.nih.gov/18227361/
https://link.springer.com/article/10.1007/s11914-010-0019-y

Timestamps ⏱

0:00 – Intro – The Most Important Factor for Maintaining Muscle Over 50
0:46 – Endurance Work Helps You Maintain Muscle
2:46 – Resistance Training Should Still be Your Stimulus!
2:55 – Endurance Work Will Stimulate Mitochondrial Biogenesis
3:09 – Endurance Training Won’t Burn Muscle if Protein Needs are Met
4:00 – $100 off ($20 off for 5 months) Using the Code “MARCH100”
4:51 – Endurance Exercise & Muscle Strength
6:54 – If You’re a Lean Person, Have This During Endurance Work