Changes in muscle and muscular function that occur with aging | Peter Attia and Andy Galpin
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Published 2024-06-21
Watch the full episode: • 239 ‒ The science of strength, muscle...
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This clip is from episode #239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. Andy Galpin, is a professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes.
In this clip, we discuss:
- What is the rate of muscle mass loss per year as you age
- What causes atrophy of muscle fibers with age?
- How to train fast-twitch fibers
- And 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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All Comments (21)
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So what exercises for the fast twitch muscles?
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So what protocol is to be used to prevent the atrophy of fast twitch fibres.... and is there a different protocol if yours have already atrophied?
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I keep that "I have good news for you..." joke in my head, and it makes me so happy. Beside being deadpan hilarious, it really helps ease the frustration of working out hard and getting seemingly minimal gains.
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Thanks guys, can you please produce a video of 5 best example exercises to build and these fast twitch fibres and combat this please 🙏 😊
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That was great. I will definitely listen to the longer and deeper version. Thank You 🙏🏻
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‘God Damn It I Am Just Too Muscular” LOL. 😂😂
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“I have good news for you…it just won’t happen” Lol so true
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What’s the protocol?
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Kool. Fast twitch is my new focus . I started 5km runs in February 2023. To date, I am still improving time wise and feel I am gaining both muscle and condition. I am intending to stick with it till the end. Last race a few weeks ago was cross country with a chip time of 31:30. Far from a record or competitive, but in the right direction. My age is 65.
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If a person wants to slow down the loss of sprint speed and vertical leap ability, they should do...sprints and vertical leaps regularly.
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Jumping sports gets difficult as the Achilles tendon can rupture or snap, as happens playing volleyball, tennis etc. How does one prevent it.
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THIS CONVERSATION! 😍😍😍
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I'm 57 since mid Feb I now sprint six mornings a week. Just a short distance. I now, at times, think I am possibly as fast as I was when I was younger; and I was quite quick. I've not yet got to the point of being able to run at max speed every day. Some days I go a little slower. I think it's got a lot to do with the fact that older people simply stop running fast. Why? Maybe because of muscular stiffness. Can that be mitigated? Yes, with stretching and massage. Foam rolling helps, but takes a while to get used to.
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My vertical leap at 21 years old was 28”, at 68 it’s now 10 inches
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Im 66. On the slipery slope. Its tough to rep 440lb deadlifts. Doubles are about it. But luckily can still do 3 sets.
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Andy and Peter, what should someone in their 50s do who faces a two month period of post-surgical forced inactivity? Can atrophy be slowed without activity? Can significant muscle loss be recovered at that age?
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The age group world record for 80 years and up actually increases more for the 10k than the 100m, which seems to contradict his underlying assumption. There is a 42 percent increase in 100m time at age 80, and a 60 percent increase or so in the 10k time. It's also worth noting that the 10k time was set by Ed Whitlock, who was a real outlier, so it's not just a small sample size at old ages problem.
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Yes ok but what are those protocols to train fast twitch fibres?
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Great video, doctors. I've been training calisthenics for 5+ years and am still gaining in strength. I've had huge gains since I started. I'm 66 years young, 34+ years whole foods vegan, calisthenics fit (all I do are compound movements pull-ups, dips, ATG goblet squats), on no meds, PEDs, TRT and all my parts work. Docs told me my vitals are so good I'll likely live into my 90's.
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Can you please explain what exercises or training we should be doing? 😁
