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?
Cheese is good! I ate a block of chipotle oven baked cheese with lunch yesterday and it was divine. I love it, but know that it halts any progress I'm making, and will even trigger eating in excess to where I'll gain weight. It's sad but I have accepted it. If I eat it in small quantities with a meal, it's ok, but I really have to work to keep it in check.
What's your favorite cheese? How do you incorporate it? Do you see negative results when eating it?
Happy Sunday! Sharing a video today from our week, one of the highlights. This was Wednesday evening church, normally they have a more casual prayer meeting where someone plays the guitar, but they were doing some construction in the fellowship hall so they had their prayer meeting in the sanctuary. No one was there to play the piano so my my Grandma did it, she's been playing the piano in church for probably 80 years.
For context, she's 88, she had a really bad fall 5 years ago now and hit her head and ended up with a lot setbacks, similar to having a stroke. She has a lot of dementia like symptoms also (I am sure related to her Type 2 diabetes), she really can't read music anymore, and she has trouble seeing well, and she needs to wear hearing aids to hear but hates wearing them, so on this night she didn't want to wear them. My 93 (almost 94) year old grandpa takes care of both of them on their farm. Anyway, on this night she sat down on the piano and led worship as people called ...
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
My Mom arrived safely last night, we are looking forward to a fun visit with her. We saw her and of Aug in WV but last time she was in AZ was right before July 4th, which is the worst time of year in AZ because of the heat. We are excited to take lots of walks outside this week and enjoy the 'slightly' cooler weather.
Thank you to everyone that hung out on the Livestream last night. We talked a lot about meal prepping and then at the end I talked about my recent bloodwork results. I'll be expanding on that more in the future as I wrap my head around it.
Have you listened to any good podcasts lately? What shield I add to my current playlist?
Hey Y'all!! I had coffee today and some heavy cream. I don't regret it because I needed the boost of energy it gave me to get some stuff done. I'm working on getting my house completely in order; so that my husband can keep it that way while I'm recovering from my surgery. Along with baking a lot this week for others. Here's my accountability stats. Have a good night. BLESSINGS!!
I think I missed a live? 😱 Still picking corn, so my time at home is not my own. Chores, putting away pots still and then to the field for a truck ride and get him home for the night.
We'll be done soon and you all will wish we weren't cuz I'll be here all the time! LOL
Fresh Air/sunshine/exercise
Short walks during the day, then chores and field
M1: Coffee x2 ( @Karas-Stanley, I whipped up the last of the HWC this evening. I have day or two and then my jeans will start to fit again.)
M2: prosciutto /cheese rolls, feta & olives and pork rinds (girl lunch from Wm)
M3: Jalepeno sausage and chicken breast chunks in the AF.
Ok, off to bed. HUGS!
