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Old 08-08-22, 11:58 AM  
rhbrand
 
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Join Date: Nov 2001
I think Susan Neibergall is in her 60s now.
She's amazing. I love her book, her Instagram and her podcast
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Old 08-08-22, 01:34 PM  
carly
 
Join Date: May 2004
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[QUOTE=bee;2973125]Check out Dr. Gabrielle Lyon: https://drgabriellelyon.com/

Thank you Bee. Off to look into this.
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Old 08-08-22, 01:37 PM  
carly
 
Join Date: May 2004
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Last summer at 60+ I purposely lost my pandemic weight gain. Unfortunately I also lost substantial muscle mass and shed 30 % of my hair 3 months later. That had never happened to me before. A lack of protein and vitamins for my age seemed to have been the problem. Three mistakes – 1) not taking the vitamins/supplements I had been taking for years (when I needed them the most) because the media now pushes vitamins as a waste of money and 2) not prioritizing protein enough (I learned years ago from Tom Venuto to build your meals and snacks around protein) and 3) eating higher fat animal proteins when I used to only consume very lean proteins (example eating whole eggs in lieu of egg whites decreases protein consumption per gram consumed as the fat content increases… or eating chicken breast with the skin vs without - in both cases I have to eat more food to meet my protein needs).

Most books on muscle building address protein needs for the average person not seniors – they will address 40+ needs at best. Books and articles on senior protein needs usually default to maintaining muscle mass not building. I would love to find a resource/guide specifically addressing your question. A source to guide me for the next 20 – 30 years.

In the past I read Tom Venuto’s books Burn the Fat Feed the Muscle (2013) and The Body Fat Solution (2009). You can probably find these at your library. Sections in these books talked about building meals around protein. I currently subscribe to his blog.

https://www.burnthefatblog.com/how-t...-and-burn-fat/
https://www.burnthefatblog.com/the-n...lding-science/
https://www.burnthefatinnercircle.co...?affid=btfblog

In research today I found these articles helpful:

https://www.todaysdietitian.com/newa...40715p16.shtml
https://www.todaysdietitian.com/newa...60114p22.shtml
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Old 08-08-22, 01:42 PM  
cataddict
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Quote:
Originally Posted by Pat58 View Post
On this topic, I was just at my annual dermatology appointment and asked her what I can do for my hair shedding. She said other than a multi vitamin to make sure I'm eating enough protein.
Interesting---I am working on increasing my protein intake but didn't realize not eating enough of it could also affect hair shedding.
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Old 08-09-22, 08:53 AM  
Pat58
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I started tracking protein grams. According to Dr. Internet, at my age 64 grams is the desired amount. I set up a simple Excel chart to subtract grams as I go through the day.

Yesterday I would have only consumed 27 grams had I not drank a protein shake. I'll probably rely on those while finding foods that work for me. I'm on the hunt for a vegan powder now.

Interesting - a banana has 1.3 grams of protein. Almond milk sucks for protein - 1 gram per cup.
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Old 08-09-22, 10:49 AM  
Lori_Michigan
 
Join Date: Feb 2014
I use a free macro app and track all my foods for the entire week (I skip weekends though). I thought my diet before was pretty good, but I didn't realize how much my diet was lacking in terms of nutrients/fiber/protein (and how many calories that I was actually consuming) before tracking. Now I make sure to come very close to my macro needs every day. Gamechanger for me.
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Old 08-09-22, 01:47 PM  
Vintage VFer
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Thanks for the info!

Pat - I drink a protein shake every day with 30 grams of protein. Luckily for me, I have no issues with dairy. So many protein suggestions are dairy foods!
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Old 08-09-22, 02:05 PM  
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YES !!! "Next Level" by Stacy Sims & Selene Yeager. In a Les Mills Facebook Group I follow, two posts on this book have hundreds of comments. Specifically nutrition and heavy weightlifting guidance for postmenopausal women. "Lift Heavy Sh*t". I started about a week ago and am very happy with immediate results.
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Old 08-09-22, 03:22 PM  
prettyinpink
 
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I’ve been looking at some articles since this thread came up and found a few that look interesting. They tend to mention the same few research papers, so maybe there just isn’t a lot on building a lot of muscle in an older age group. It’s clear there are limitations to doing so that can’t really be fixed by diet or certain workouts. But we can do the best we can.
Just to preserve muscle, it looks like 1.2 mg/kg over age 65 or so.

https://www.strengthlog.com/protein-...lifter-muscle/

https://www.aarp.org/health/healthy-...-needs-fd.html



Creatine might also be something to look into.
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Old 08-09-22, 03:45 PM  
carly
 
Join Date: May 2004
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Thanks prettyinpink, the strength log article is very helpful!
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