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?
Yesterday we surprised the kids and brought home a puppy!! They have been begging for one for years and we felt like the time was right to bring one home.
Meet Angus 🐕 He's a Golden Retriever/King Charles Cavalier Spaniel mix. He's 11 weeks old and currently weighs about 8 pounds, he should be around 35 pounds fully grown. I know it will be an adjustment for a while as he gets potty trained etc but we are so excited. 😂 Wish us luck! 🤪
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 Friday!! I am going to get a 90 min massage today for my birthday (my first one this long). Very exciting for the relaxation and to have all the knots worked out of my sore muscles. The rest of the weekend we don't have many plans other than church and just hanging out at home with Angus.
How is your week going? Are you anticipating any temptations this weekend? Think through all your encounters this weekend and create a plan (and a back up plan) for how you are going to handle them to stick to your health goals!
What are your plans for the weekend?
I've been dealing with a cold the past few days. It was pretty bad for a day or two, stuffy nose, cough and feeling drained. Two rough days and I'm almost back to 100 percent already. I can't remember the last time I was sick. Covid for sure in late 2020. Maybe a short sniffle cold every couple years since. Of course it's N=1 but I feel like the diet helps a lot. It doesn't mean we'll never get sick, but hopefully rare and quick when we do.
Do you find you're sick less often? Anyone get sick as soon as they stray?
