Can you maintain muscle mass as you age?

https://www.stillmanwellness.com/

Monday Master Class Supplements you must take : https://www.youtube.com/live/U-whKm6MT7E?si=FsIlgTLc7ntx1q5y

Monday Master Class first responders and toxins :
https://www.youtube.com/live/OFF2FOny9xc?si=izWMzyU-xMT2vBMC

[00:07] Overview of Dr. Stillman's master classes:

- Dr. Stillman is conducting two master classes on Monday.
- The first class at 1 PM focuses on toxins for First Responders.
- The second class at 3 PM Supplements you must take.
- To stay updated on weight loss courses and coaching programs, join the email list.

[02:17] Importance of maintaining balance and explosive power as you age:

- Balance and explosive power are crucial for aging individuals.
- Muscle mass declines faster than balance and explosive power with age.
- Being agile and capable of relaxed movement enhances overall mobility.
- Excessive muscle mass is not necessary for maintaining muscle health.
- Although being big and muscular doesn't ensure longevity, having sufficient muscle is important.
- Variability in movement strategies is necessary for overall fitness and functionality.

[06:41] Engagement in physical and mental challenges for vitality in old age:

- Modern medicine has extended life expectancy but not always quality of life.
- Activities like medicine ball throwing, balance exercises, and juggling are beneficial for dexterity and brain function.
- Powerlifting, when done with moderation, can help maintain a youthful appearance.

[08:40] Balancing training and regular movement on the floor for overall health:

- Consistently challenging oneself in fitness activities leads to better outcomes and longevity.
- Pushing the body to its limits at a high level of performance is not healthy.
- Incorporating balance exercises and regular floor movement into training routines is highly recommended.
- Regular floor movement can help maintain muscle mass and prevent body aches.
- Participating in physical activities like playing with grandkids or taking walks has positive impacts on health.

[13:01] Maintenance of muscle mass through movement and explosive power:

- Moving well and demonstrating explosive power can help preserve muscle mass.
- Improving mobility and explosive power contributes to maintaining muscle mass.
- Demonstrating power and strength requires less mobility and more compression.
- Exercise programs that prioritize hypertrophy and power may not focus on mobility.

[15:27] Importance of proper exercise selection and technique for heavy lifting:

- Maintaining a good position and using biomechanically efficient movement is crucial during overhead presses.
- To avoid injury, refrain from arching the back and compressing the spine when lifting heavy weights.
- Implement exercise variations and equipment like the landmine to improve joint movement.
- Being cautious of body positioning and technique is essential to prevent injuries.
- Working with a knowledgeable trainer ensures safe and effective exercise selection and technique.

[19:15] Importance of protein intake from real food sources:

- Isolation exercises can cause inflammation in the elbows.
- For older individuals, protein from real food like bone broth and grass-fed beef is recommended.
- Aim for 0.6-0.7 grams of lean body weight per gram of protein.
- Rotate protein powders and aim for 20-30 grams of protein per meal.
- The impact of jumping rope on bone density depends on an individual's ability to absorb force.

[21:18] Individualized exercise programs for optimal results:

- Different exercises have different effects on the body.
- Walking may not be suitable for everyone.
- Basic exercises like walking can have benefits in certain situations.

[24:53] Building a foundation through gradual steps:

- Many people struggle with knowing when to stop and fail to build a foundation when starting something new.
- Avoid jumping into extreme actions and gradually introduce healthier habits.

[26:36] Discipline and consistency for training success:

- Ignoring instant gratification and focusing on low-level activities is important for preparation.
- People often seek quick results and skip necessary steps.
- Starting from where you are and taking small steps is crucial for progress.
- Society often promotes quick success and instant results.
- The weight loss and fitness industry often market quick 12-week success.
- Success requires discipline, consistency, and a focus on fundamentals rather than shortcuts.