Dr Oz: Lean Muscle Key To Staying Young
Dr Oz revealed the #1 thing you can right now to slow down aging. It may even add more quality years and help you tap into your fountain of youth. Cutting-edge research reveals your muscles not only keep you strong, they may also keep you young. It’s not just about how much muscle you have, but also how lean it is. Lean muscle is muscle with little or not fat surrounding it, and lean muscle can help you manage your weight, give you more energy and help prevent disease. The more lean muscle you have, the better you feel as you age. The more fat surrounding your muscle, the greater your risk for age-related declines in strength and mobility.
Dr Oz had a plan to increase your lean muscle and dramatically slow down aging.
Dr Oz: Health Vs Unhealthy Muscle
Dr Oz showed an image of a thigh from a 74-year-old sedentary person. He pointed out major shrinkage of the muscle surrounding the bone, and all the fat surrounding the muscle and even marbling inside the muscle. He compared that image to a 70-year-old triathlete who had a thigh full of muscle.
He then shared that a 65-year-old and 19-year-old should have the same endurance when it comes to long distances.
Dr Oz then showed, for the first time, the anatomy of an arm. The donor didn’t have much fat, so there wasn’t much fat on the muscles. He also pointed out that the muscles on the forearm were fairly small, and the big muscles were up in the shoulder. He said in the bigger muscles is “where the game is won and lost.”
Dr Oz: Lean Protein At Every Meal
The first part of Dr Oz’s lean muscle, anti-aging plan was to eat lean protein at every meal. Every decade we lost about 5% of our muscle as we age. As women, we lose it really fast. Protein breaks down into amino acids, which we need to make muscle. Dr Robin Miller explained this saying that’s why it’s so important to consume a lot of lean protein. Dr Oz shared that 1/3 of people don’t get the recommended amount of protein.
You’ll know you’re eating lean protein if it doesn’t have a lot of fat. One of the most perfect foods is egg whites, because they have very little fat and 6 grams of protein in a big egg. If you’re in a rush, you can make a shake with either whey protein or soy protein. For lunch, you can have a salad with beans and get around 22 grams of protein. You can also chow down on a turkey burger, which has 23 grams of protein, but you need to make sure it’s white meat with no skin, and if you’re getting it frozen, watch the salt.
You can also snack on almonds to get protein and keep your energy up. For dinner, you can enjoy lentils with pork loin. The average person should eat about 20 grams of protein per meal. Women should eat at least 46 grams of protein a day and men should get about 56 grams, but some people need more and some people need less.
Dr Oz: Walking To Stop Aging
Dr Michael Roizen then shared that it’s important to walk three to five times a week, for at least 35 minutes at a time. You can throw in higher-intensity intervals a minute at a time, as the best way to build lean muscle mass and stay young.
Dr Oz said the average person in America is sitting for eight hours a day, and that doesn’t even count sleep. Dr Oz said he wanted everyone to do brisk activity for 35 minutes a day, three to five times a week. He explained that initially when you start walking, your body is going to take your blood sugar and use it until after about 20-30 minutes, you’ve used it all up. Then you begin burning away fat and look more lean.
Dr Oz: Vitamin D & Resistance Training
Next in Dr Oz’s plan to make sure you don’t age prematurely is Vitamin D. Dr Oz shared that a new study revealed vitamin D’s association with falls and weakness as we age. He said you can get vitamin D from pills, fortified milk, salmon, eggs, or mushrooms. He suggested getting at least 1,000 units of vitamin D.
Chris Powell suggested doing resistance training at least twice a week to stimulate the body to build muscle. He said the more you do, the better your results. Dr Oz said there are exercises you can no matter where you are, even without equipment. You can do lunges, squats, or even use a park bench to assist in exercises.
One exercise you can try is to set your feet a little more than shoulder width apart, put your hands out in front, push your hips back, and then sit down to about 90 degrees before coming up and squeezing your glutes. You can start with no weight or something easy like cans or water bottles.