desertshores & lawson415, You present some new ideas. DHEA does raise Total Testosterone for me, but Free Testosterone only a little bit. So, adding the Anastrazole to reduce the SHBG (Sex Hormone Binding Globulin) seems logical for raising Free Testosterone. Or, on the other hand, adding DIM to reduce SHBG and Tongkat Ali to bump up Total Testosterone even more seems logical too. I’ve read that the Anastrazole approach will work, but I do want to see those blood reports when you have them desertshores because getting ordinary supplements is just easier than medicines.
Currently, I’ve replaced DHEA 50 mg daily with boron 9 mg daily to see what effect it has on TT and FT. It may help reduce SHBG with a resulting increase int FT. If it’s worthwhile I’ll post results in a month or so.
I have been taking these supplements for about 3 months. It’s time to see if they have done something. I am not optimistic as it seems to be hard to increase free testosterone in the elderly without direct HRT and I have felt zero subjective improvements. Maybe that’s okay because I feel good.
I’ve got an episode on testosterone coming out soon. Here’s what I’m doing now:
(1) eliminating as many aromatase inhibitors as possible from supplements and diet. I need my estrogen. I might not need my DHT (dutasteride?)
(2) taking tongat Ali and fadosia aggrestis (will cycle) daily to boost T making signal
(3) using symptoms over test levels to gauge hormone sufficiency (receptors matter)
(4) using T levels as a marker of overall health. Figure out how to signal my body that (a little) more sex hormone is a good idea right now.
(5) add a bit more “max” (close to max is better for recovery) exertion exercises: lift to failure, sprint at max acceleration (bike for now)
Yeah, after the Kaeberlein video I went back to look at my estradiol levels. It looks like you want estrogen. Estrogen good. Mine was 17. Never looked at that number before. Actually seems low, since it can be 35 and still in range. What might make it go up?
Could anyone recommend how my mother (age 75) could increase her muscle mass? She was in the hospital for 3 weeks due to a heart attack and now she needs a walker to move around the house. She is going to start physical therapy and start exercising, but what else can she practically do to regain her leg strength? Increase protein intake?
Wait until after rehab and listen to her Dr on whats she’s cleared to do. I do not see anyone making recommendations that are not from her Dr post heart attack. But walking is a universally great activity even with a walker if its needed for awhile if its ok’d by her Dr. Start slow and slowly progress.
Yes increasing her protein intake to a good level (if low) as most seniors do not typically consume enough.
One extra thing she could do is drink a whey isolate drink immediately after rehab. Once we age our body responds differently in amino acid triggered protein synthesis. When young we can waite up to a few hours and still get the same level of PS from a AA dose as anytime in that window, not so as we age. The intial sensitivity window from resistance work becomes much shorter.
If walking is an issue for risk of falling etc possibly consult about aqua excercise. Walking in a shallow pool with a float board along with other movement’s. If your mom is ok with it be there at the rehab to understand what they recommend for home excercise. It can all be overwhelming to the patient and much can ve mussed or confused.
Firstly, I cannot give medical advice, But I am happy to convey my observations. Medical advice has to be given by the medical doctor in charge of her main conditions.
I have seen remarkable effects when elderly people take citrulline + Argine/ArginineAKG. 3-4 gr of each once a day (in the mornings). Hypoperfusion of the muscles (and brain) is limiting the distribution and absorption of basic nutrients into the cells.
And another observation is that collagen might add additional value when the hypoperfusion is addressed
I like @Tarm’s suggestion, especially the aqua exercises.
My gym has a pool, especially for aquatic exercises, and offers several weekly classes.
The classes are mainly populated by older and elderly ladies.
My local YMCA also offers water aerobics classes.
Maybe there are some indoor pools in your area that offer classes. This is probably the best exercise you’re going to get for someone who uses a walker. Because the water is so buoyant she should be able to participate. When classes are not in session many ladies use pool noodles, etc., and walk back and forth in the water to get resistance training. Also, they cling to the side of the pool and do leg kicks to strengthen their legs.
I’ve recently been looking for a personal trainer to drop by my father’s house a few times a week to get him going on a regular exercise program, some resistance training, etc. He’s 91. Still looking for the right personal trainer - but you might also want to look into something like this.
It depends on budget but if it was my mother I’d buy her a $2,000 ems sculpt Neo machine to exert her muscles involuntarily at supramaximal effort. Being too weak to do the work for PT and PT being a pain in the ass (I’ve had to do it myself recently for an ankle injury and as soon as you throw any difficulty in, in my case latish pregnancy, everything becomes so much harder), I’d want it as insurance policy to pull her out of the vicious cycle. I’d up the protein in her diet to help her make the most of the stimulus.
This is a good article. I agree that job #1 is to build consistency (don’t get hurt, don’t let stuff get in the way, something is better than nothing). The muscle will come slowly. Strength is a better gauge of progress than size since size includes fat, water, etc. A plateau will come in strength will come…that’s okay. Dont get hurt.
Who cares for muscle unless you are planning on getting on fist fights daily lol. There is quite a few people that looked like toothpicks and lived over a 100. Building muscle for longevity is pure bull and it is another one of those silly over the top theories from the anti-ageing field. If anything, muscle actually hurts longevity (not a scientist to be able to explain the mechanisms of work however). So, DO NOT build muscle if you want to live long. I have never heard of a meathead living past 75! Also do not become too strong either, because that will come at the cost of longevity. For longevity purposes, You need to stay active physically, without pushing the limits.
p.s. the theory that you need this much protein (i.e 1.5 gr) for Lb of weight is total bull also. Never fall for these stupid quotas or ideas (too bad I’m on my second day of my carnivore’s journey, walloping like two pounds of beef daily. As the saying goes, do as I say but don’t do as i do ) . Some people would be fine with 10% of that and others may need more. didn’t you see the picture the guy posted yesterday (of what he tortures himself with, and calls it food, yet the bastard looks like he is in his late 30’s. he is in his mid 60’s)
Looking strong comes with all sorts of advantages.
There is quite a few people that looked like toothpicks and lived over a 100.
Lots of toothpicks also died early.
If anything, muscle actually hurts longevity (not a scientist to be able to explain the mechanisms of work however).
Human data, at the very least, shows the opposite. The only datapoint we have pointing to the opposite direction are mice studies where mice fed lower protein diets lived longer than mice fed a high protein diet. But neither group was really exercising and translating high/low protein itno human terms is not easy either.
I have never heard of a meathead living past 75!
Jim Arrington.
p.s. the theory that you need this much protein (i.e 1.5 gr) for Lb of weight is total bull also.
It’s 1.6g/kg of protein per day for maximizing muscle growth according to human studies.
didn’t you see the picture the guy posted yesterday (of what he tortures himself with, and calls it food, yet the bastard looks like he is in his late 30’s. he is in his mid 60’s)
Visible aging can be faked to a certain degree. For men, dutasteride, tretinoin and sunscreen will achieve significant anti-aging effects on your face.
I don’t want to be the party pooper but that will guarantee you would die very fast. It’s probably ok up to around late 30’s. Again, didn’t you see what the guy tortures himself with (very little protein if any) and he looks like 30 years younger. Clearly protein (damn I enjoy my 24 OZ steak for dinner:joy:) is no good for longevity. @AnUser need some help here dude, where are you ?
Not a good example at all. I certainly hope (i actually know) that I will look wayyyyyyyy better than him when I’m 90. His body is all wrinkled and ugly and he’s not even that old. I want his body at 90, when I’m 125.
You need protein to make enzymes every day. Muscle burns glucose without the help of insulin. It also is a buffer for glucose, able to take it and store it. So muscle mass helps smooth out your glycemic load.
Not saying we all need to be like Jack LaLanne (95), just get enough protein and use your muscles or lose them (get sick and die). Not to be too dramatic.
