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let’s talk about a condition called sarcopenia  age-related muscle loss now the greek word for  

sarcopenia means poverty of your flesh now  sarcopenia is atrophy which is shrinkage  

and degeneration of your skeletal muscles  those are the large muscles in the body  

as well as the quality of function of those  muscles now normally sarcopenia starts with  

two specific areas in your body the  quadricep that’s the front part of your thigh  

and then the abdominal muscles you just start  losing the abdominal muscles so it’s difficult  

to do a sit-up so then as it progresses you get  a loss of the mass of muscle throughout the body  

you also lose your appetite to a certain  degree you have a risk of falling and many  

times there’s no symptoms until it becomes very  very severe it’s worsened by becoming immobile  

just not moving it’s worse than by nutritional  efficiencies and definitely a lack of exercise  

or motion there’s two factors to look at  when someone has sarcopenia number one  

the initial muscle mass and number two the  rate of muscle mass decline the loss of weight  

and how rapid that occurs and that’s really a  good way to determine if you have sarcopenia  

but here’s the question what do you do about  it the most important thing is to add exercise  

routine regular consistent exercise it can  dramatically slow the rate of muscle loss  

especially if you do a resistance type training  where you’re working the whole body and you can  

use your own body weight as well whether it’s  push-ups or sit-ups etc number two vitamin d  

very very important minimally 10,000 ius but you  probably want to go to 20,000 iu’s next nutrient  

which is very important omega-3 fatty acids which  is in fish oils or cod liver oil and then number  

four amino acids now i’m not biased on my own  amino acids but keto essential amino acids has  

a very unique blend of all the essential  amino acids that you should take especially  

leucine leucine has been found to stimulate uh  muscle growth and prevent the loss of muscle so  

it’s really good for muscle atrophy and then we  have something called h m b which is beta hydroxy  

beta methyl butyrate and this compound based  on several studies has shown to significantly  

reduce the loss of muscle all right thanks for  watching and i will see you in the next video  

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