Episode #301. Have you started preparing your body for your older years? Or are you already in your older years, wondering how you can best protect yourself from falls and maintain strength and function? Join me as I sit down with Associate Professor Justin Keogh to learn about what sarcopenia is and how you can prevent it.

You’ll learn who is at risk for sarcopenia, when to take action to prevent it, and how to move forward if you are facing it already. Dr Keogh identifies the two most important factors for staying strong and mobile, the gold-standard training protocol you should aim for, and other ways you can get the most bang for your buck with exercise.

Specifically, we discuss:

• Intro (00:00)
• Understanding Sarcopenia: An Overview and Early Signs (01:29)
• Key Risk Factors and Predictors of Longevity in Sarcopenia (13:15)
• Muscle Function in Aging: From Centenarians to Muscle Mass Loss (19:18)
• The Role of Physical Activity in Managing Sarcopenia: Exercise Myths and Facts (25:03)
• Sarcopenia Across the Lifespan: Gender Differences, Disease Classification, and Causes (35:28)
• Understanding Muscle Decline with Age: Mechanisms and Muscle Cell Types (43:29) Training for Strength and Longevity: Power Training, Resistance Workouts, and Aerobic Exercises (50:09)
• Innovative Training Methods: Exercise Snacking, Progressive Loading, and Reducing Muscle Soreness (1:18:51)
• Optimising Muscle Health: Weekly Training Protocols and Body Adaptation to Exercise (1:39:32)
• Hormones, Supplements, and Lifestyle Strategies for Sarcopenia Management (1:48:20)
• Addressing Sarcopenia: Gender Differences, Causes, and Weight Management (1:53:36)
• Debunking Myths and Shaping Future Guidelines for Sarcopenia Prevention (2:10:45)
• Outro: The Path Forward in Sarcopenia Research and Awareness (2:14:50)

Learn more about Associate Professor Justin Keogh on his Bond University profile, read his publications on ResearchGate, and connect with him on Twitter/X.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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