Q&A 465: How Fast Do You Lose Muscle If You Stop Lifting, Should You Take A Multivitamin, Biohacks For Jetlag & Much More!

17 snips

Dec 2, 2023

Discover how quickly you can lose muscle when you stop lifting weights. Uncover the surprising effects of artificial light on health, especially for kids. Delve into the benefits of whole foods vitamin C versus synthetic options. Learn how multivitamins can enhance cognitive function, particularly in older adults. Plus, explore strategies to combat the negative effects of air travel on your health and get insights on maintaining a balanced diet.

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INSIGHT

Vitamin C Clarification

Avoid synthetic ascorbic acid made from GMO corn.
Non-GMO ascorbic acid and whole food vitamin C are equally beneficial.

ADVICE

Muscle Loss and Age

If you stop lifting weights, younger adults maintain muscle for about a month, while older adults only maintain it for about two weeks.
Strength endurance declines faster than maximal strength during training cessation.

ADVICE

Minimum Effective Dose for Strength

Maintain strength with minimal training by performing one set of 6-12 repetitions at 70-85% of your one-rep max, 2-3 times per week.
Prioritize consistency and intensity over training volume.

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