Is muscle loss in old age inevitable?

This clip is from episode # 304 – Peter's takeaways on muscle protein synthesis, VO2 max, toe strength & gut health

In the full episode, they discuss:

- Courtney Conley episode: importance of toe strength and the impact of dedicated foot training
- Olav Aleksander Bu episode: the importance of VO2 max for lifespan, and the practicalities of measuring and improving VO2 max
- Behavioral changes that have come about from the conversation with Olav
- Alex Aravanis episode: liquid biopsies for cancer detection
- Colleen Cutcliffe episode: the importance of gut bacteria balance, and the potential therapeutic uses of probiotics, particularly Akkermansia
- Mark Rosekind: the significant issue of road fatalities and injuries, their causes, and practical safety measures to reduce risks
- More

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[mrakl]

So correct. I'm 74 and I train to failure with weights/resistance workouts. I rock-climb. I bike (intensely). I hike and snowshoe. My muscular strength and cardio stamina increases as I increase the workouts (over time). My climbing improves. Five years ago, I experienced a lengthy period (about 1 1/2 years) of relative inactivity after a back injury (two discs herniated), and I got very motivated to recover. I experienced a fantastic rebound in strength and conditioning after working out for two years - but I've been careful to not get injured and to push as hard as I am able to. The strength continues to increase. I'm very fortunate. But you have to put a lot into the workouts.

[GymGarageMan]

Was called too old at 50! Started training in crumbling garage lifting rocks doing pushups on paint cans pullups on beams got ripped af at 53 years old!!!

[pamelag.]

I’m a 71 yo female, recovered from 2 separate injuries & moved from lots of climbing (stairs, hiking) to places with almost none. Injuries quickly left wasted muscle in 2 limbs but they’re coming back strong! One tricep was responding slowly but it’s almost back full strength. Lots of work for sure but it CAN be done.

[beamsgr]

I generally like Peter's analysis but one area where he has a permanent blind spot is related to the conclusions he draws from historical evidence. In this case he sites the precipitous loss of muscle that he then concludes "can't be regained". But why can't it be regained? "Common wisdom" is based on sedentary people that lose muscle mass and don't regain it. His conclusion assumes that this holds true for older adults that do lift weights, eat sufficient protein, etc. As a 65 year old that lifts weights, does endurance and other training week and week out, I have had zero problem retaining muscle mass through various injuries and growing additional muscle when I wanted to. IMHO, we need to be cautious about what we think we "know" about how the body ages.

[joanakubiak]

Is it truly irreversible or is it just unlikely that people put in the effort to regain what they lost?

[pristine]

Am near 77 and have been growing muscle mass with calnisthenics - will re-add nootropics soon

[anthonyrondolino]

It is inaccurate go conclude the muscle loss is irreversible because of a downward trend line derived from general populations. The simple fact is that a general population of increasingly older folks naturally includes many who are either unable or unwilling to put in the time and effort to combat muscle loss. A much more valid conclusion (relevant to Peter and those who follow his protocols and want to fight off declines) would be derived from to examining a population of aging individuals that focused on their health. Meaning… those who are eating right, getting good sleep and consistently doing cardio as well as resistance training.

[longevityisthekey]

Apart from a few wear and tear issues, I've maintained my strength and muscle. 50 years plus of training. Consistency is the key.

[bobbullethalf]

You have to pick something up heavy everyday, especially when you get over 50 years old. It is a must.

[trex]

As a late 60's male performing resistance training 4 - 5 days a week I have maintained my Muscle Mass and Weight.
My diet and exercise habits have people thinking I'm much younger. I no longer try for PR's like in the old days LOL!

[jeffblair]

Very few people are following ideal resistance training programs and intaking ideal amounts of protein to maximize hypertrophy, as well.

[zarathustra]

It is not inevitable and muscle loss can certainly be regained.

[Avianthro]

Yes, those drops will occur, and don't they occur for younger people too, just not as sharply (?), but we can come back up if we make the effort, and so, of course, guard against such drop-off-causing events, but rest assured that, if one happens, you can restore the muscle lost but it won't be as easy as in your younger days.

[stevet]

From my experience, he is spot on. I am 75 and do resistance training at least 4 days per week. I am keeping my strength, which is less than what I could do even a decade ago. A couple of my friends who also did resistance training, who either had a surgery or injury, NEVER got back to where they were.

[ronlondres]

Stay active, lower the weights, run in a straight street, and be very, very cautions… Love from Brazil 🇧🇷

[Marx]

60 yo competitive BB Recovering biceps tenodesis surgery-which is 4-6 months! My biggest fear losing my muscle. I walk and do as much as possible with non operative side of my body as well as leg work . Hopefully it’s enough to maintain until fully recovered

[ParisLondonRoma]

My workout flatouts in later years were due to injuries. Getting back into form is hard to drive when something hurts. Muscles aren't the issue - its the tendons, ligaments. cartilage etc. Drive a racecar to its limits and you'll need a pit crew to keep it going. Keep maxing the body and the wear and tear will come. At some point the body is built and to keep trying to grow it brings hazards imo

[SandraRingelstein]

That should be a motivating factor to keep working out.

[itlxmim]

So much is mental. If you believe you can you can. If you start to give up you eventually will give up and then you are screwed.

[hjezek]

what would be the mechanism that allows you to maintain muscle mass with exercise, but on the other hand doesn't allow you to recover lost muscle mass ?