Day 18 Beast Mode Carnivore Challenge 🦁💪🏼
Lots of talk in the Livestream last night about eating enough protein and the importance of adequate protein for maintaining muscle mass.
Muscle loss with age, also known as sarcopenia, is a natural part of aging that can begin as early as your 30s. People can lose up to 8% of their muscle mass each decade after age 30, and the rate of decline may be even higher after age 60. This loss of muscle mass can lead to decreased strength and mobility, which can increase the risk of falls and fractures.
Some possible causes of sarcopenia include:
🩶Aging- People tend to lose muscle mass and strength as they age, especially between the ages of 65 and 80.
🛋️ Physical inactivity-Not doing everyday activities that use muscle power can contribute to muscle loss.
However, muscle loss isn't permanent, and strength training can help people maintain and rebuild muscle at any age. Research shows that older adults may even see greater improvements in muscle strength than younger adults. Resistance exercises like weight lifting, using resistance bands, or doing calisthenics like push-ups, squats, and sit-ups can be particularly effective. Simple exercises like walking can also help slow the rate of muscle loss.
Other things that may help include: Increasing protein intake!! Ideally you are eating 1 gram of protein per pound of lean body mass. So depending on your height you likely need between 120-150 grams of protein per day in order to maintain muscle mass.
Even if weight loss is your goal, maintaining muscle as you lose should be a priority. Remember don't want to "lose weight" you want to "lose fat and maintain muscle". Don't sacrifice your muscle to see an irrelevant number on the scale. Do you think you eat enough protein in a day? If you struggle with under eating protein what are some ways you try and increase that?
Happy Saturday! I hope you are all doing well. I know some people in the group have had some recent tough news for themselves or family members. It really puts the day to day issues we face into perspective, and reminds me to just focus on doing the best I can to be as healthy as possible. To those who are having a hard time, we are all here for you and sending you some prayers and support. 🙏🏼🙏🏼 Just focus today on doing the best you can and remember that food isn't going to bring you the comfort you are looking for.
Here is a little video of Penelopes performance from her piano recital l last night, she's been taking lessons for about a year and a half. 🎹🤍🖤
*Livestream Monday night at 4pm pst/7pm est
Thinking about the year ahead can be overwhelming when it comes to goal setting. For some people, like me, short term goals can be much more motivating. Right now it's beast mode through the Meetup this Saturday. That said, I do still have long term goals for the year. Staying carnivore is just a given now as it's my life already so I have to dive a little deeper for me. I'd like to stay in the same weight range but lower my body fat a bit. Gain some muscle mass in short. Gym at least 4 times a week and beast mode at the same time is my recipe.
Steak video for interest. 🤪
Do you do better with short or long term goals?
So sorry guys, my 2 1/2 hour drive home from the cabin is turning into a 5+ hour drive home so I am not going to make it in time to Livestream tonight. I'll post the link for the Dr Berry Livestream for tomorrow when I know it. I'll catch up on posts here when I get home if you have any questions.
Happy Saturday!! One thing I thought might be fun today is for everyone to share their favorite Budget meal and their favorite Bougie meal on a carnivore diet (or whatever version you eat).
"Bougie [boo-zhee, -jee] (An adjective slang): relating to or characteristic of a person who indulges in some of the luxuries and comforts of a fancy lifestyle."
For example, my favorite Budget friendly meal is just a taco bowl, ground beef with some seasonings, little shredded cheese, and sour cream. I could eat that every day and not get sick of it!!!
For my Bougie meal: A fancy American wagyu steak, usually ribeye, crab legs, and of course bread cheese! That is typically what we eat for Christmas every year. If budget didn't matter I would eat that a lot more often! 😂
What about you? What's your favorite budget meal and bougie meal?
This is a quick share of a NSV. I slipped into a pair of shorts I haven't been able to get past my thighs in several years. The shorts fit beautifully. I'm truly amazed. I haven't weighed in a while but the last time I did I was down about 4 pounds. I attribute the body change to almost 4 months of working out 4 to 5 days a week.
