WEBVTT - What's sarcopenia and what can you do about it? 0:00:00.280 --> 0:00:02.840 Brought to you by the reinvented two thousand twelve camera. 0:00:03.160 --> 0:00:07.600 It's ready. Are you welcome to stuff you should know? 0:00:08.200 --> 0:00:15.480 From how stuff works dot Com. Everybody loves altoy. It's 0:00:15.560 --> 0:00:18.520 little ments that come intense. Well, once the ments are gone, 0:00:18.520 --> 0:00:20.920 you can do some really neat things with the leftover tense. 0:00:21.320 --> 0:00:25.200 People have made empty three players, cameras, even stoves. Check 0:00:25.200 --> 0:00:27.720 out how stuff works dot com slash tent evators to 0:00:27.800 --> 0:00:33.120 find out more. Hey, and welcome to the podcast. I'm 0:00:33.240 --> 0:00:36.839 Josh Clark. With me is always as Charles Bryant. I 0:00:36.880 --> 0:00:39.280 don't even know why I say that. Chuck. I should 0:00:39.280 --> 0:00:41.919 just go Josh and Chuck here, you get your thing. 0:00:42.240 --> 0:00:44.720 This is a stupid intro. Chuck, let's start over. You 0:00:44.720 --> 0:00:48.000 say that every week. Hey, and welcome to the podcast. 0:00:48.080 --> 0:00:50.920 I'm Josh Clark. There's Chuck Bryant. This is stuff you 0:00:50.920 --> 0:00:54.640 should know. Thanks for listening to us. Thank you, and 0:00:54.760 --> 0:00:57.000 even hardier things would go out if people actually paid 0:00:57.040 --> 0:01:00.960 for this. But still no, people like free Yeah, good 0:01:00.960 --> 0:01:03.240 for them. Well yeah, well we're not charging for it. 0:01:03.760 --> 0:01:06.200 If you're not. Everyone, I'm just saying right, and you 0:01:06.240 --> 0:01:08.319 know what, think about that before you write in and 0:01:08.319 --> 0:01:11.560 tell us. We're idiots. Yeah, we'll give you your money back. 0:01:11.760 --> 0:01:14.000 Did you ever see that Simpsons where Bart goes off 0:01:14.040 --> 0:01:18.600 on um that itchy and scratchy fan. No, where he's 0:01:18.600 --> 0:01:20.840 actually talking about the Simpsons the guys like, I feel 0:01:20.880 --> 0:01:22.720 like they owe me something as a loyal fan. I 0:01:22.720 --> 0:01:24.640 think it was Comic book guy. He goes off on 0:01:25.560 --> 0:01:27.520 and he goes, oh, really, they owe you something for 0:01:27.920 --> 0:01:32.120 years and years of free programming entertainment that they provided 0:01:32.120 --> 0:01:34.559 you no charge. That's what happens. Though. You know, people 0:01:34.600 --> 0:01:36.360 will take ownership and I do the same thing. We 0:01:36.400 --> 0:01:39.839 all do. It's nice to be owned. It's like lost sucks. Now, 0:01:39.880 --> 0:01:42.160 how could you do that doesn't suck? I've never paid 0:01:42.200 --> 0:01:44.759 any attention to it. Actually, I think this past season 0:01:44.920 --> 0:01:46.440 was a return to for him, but the previous season 0:01:46.520 --> 0:01:50.720 was a little lame. It happens. Moving on, moving on 0:01:50.760 --> 0:01:56.520 to Sarcopenia. Well, speaking of aging aging television shows, yes, 0:01:57.400 --> 0:02:01.240 we could also discuss aging human beings. Very nice, Josh, 0:02:01.840 --> 0:02:05.280 that was that was clumsy? That got delivered by a 0:02:05.360 --> 0:02:08.960 drunk pizza guy. Let's dish on Sarcopenia. I just like 0:02:09.040 --> 0:02:12.000 that name. It's it's a good name. It is um 0:02:12.120 --> 0:02:15.320 so Chuck. You know, there's some obvious signs of aging 0:02:15.720 --> 0:02:20.040 as as we progress in our years. Especially it seems 0:02:20.080 --> 0:02:22.000 like these days, once you start to hit the mid 0:02:22.080 --> 0:02:24.880 to late seventies, all of a sudden, bam, you're like 0:02:24.960 --> 0:02:29.480 half your height, stooped over, your rib cage is sunken 0:02:29.480 --> 0:02:34.640 in like the guy from the Unforgiven Metallica video, sagging skin. 0:02:34.880 --> 0:02:38.639 These are the signs of age, and you just kind 0:02:38.680 --> 0:02:40.520 of take this for granted. I know I did until 0:02:40.520 --> 0:02:43.160 I wrote this article. But it turns out that a 0:02:43.160 --> 0:02:46.160 lot of this stuff can be prevented. And a lot 0:02:46.200 --> 0:02:50.080 of these signs of aging are sarcopenia, which is age 0:02:50.080 --> 0:02:53.000 related muscle loss. Right, And we just want to say 0:02:53.040 --> 0:02:56.240 out there, if you are under forty, like many of 0:02:56.240 --> 0:02:59.960 our listeners probably are, listen up because it will happen 0:03:00.080 --> 0:03:03.600 YouTube and you can remember this one day and and 0:03:03.720 --> 0:03:07.280 use it, or you can advise your parents and grandparents. Yeah. Well, 0:03:07.320 --> 0:03:09.600 actually the whole reason this came up was because I 0:03:09.639 --> 0:03:12.800 was talking to my dad about it. He just turned 0:03:12.840 --> 0:03:16.720 seventy one and July four and um, he's starting to 0:03:16.919 --> 0:03:19.600 he lost a bunch of weight. He's looking like Mr 0:03:19.680 --> 0:03:25.600 Burt Reynolds these days. Um, a lot. Actually only mac though, 0:03:25.639 --> 0:03:28.880 only the good stuff. Um. And he's but he's his 0:03:28.960 --> 0:03:31.040 muscles are starting to actually because he's losing a bunch 0:03:31.040 --> 0:03:33.960 of weight and he's advancing in age, but he's not 0:03:34.000 --> 0:03:36.880 exercising as much. So I said, you know what, You're 0:03:36.920 --> 0:03:39.200 at risk for sarcopania. And I'm going to look up 0:03:39.200 --> 0:03:41.760 this article I wrote. And you were sitting next to me, 0:03:41.800 --> 0:03:43.880 and you said, are we podcasting on that this week? 0:03:43.920 --> 0:03:46.280 And I said, yes, we are, so here we are everyone. 0:03:46.440 --> 0:03:48.720 That's how it happens to the back story. People always 0:03:48.760 --> 0:03:51.080 wonder how we pick. That's how we pick sometimes. Yeah, 0:03:51.080 --> 0:03:53.520 and the whole reason. Um, also because we do have 0:03:53.880 --> 0:03:58.520 a fairly young listener ship. This can be prevented most 0:03:58.520 --> 0:04:02.840 easily by starting. Yeah, starting you. So let's talk about sarcopane. 0:04:02.920 --> 0:04:09.119 Let's talk about muscle loss first. Let's talk about muscle chuck. Protein. Yeah, yes, 0:04:09.240 --> 0:04:13.280 muscle mass is protein basically the end, the end. And uh, 0:04:13.400 --> 0:04:15.800 I like your how you said that in the article 0:04:15.880 --> 0:04:19.359 that the body seeks stasis. So what you want is 0:04:19.400 --> 0:04:22.600 that balance between the production and usage of that protein, right, 0:04:22.640 --> 0:04:25.039 you don't want to overproduce. The body seeks stasis in 0:04:25.080 --> 0:04:28.520 many many ways. Well, yeah, that's that's the that's the yeah, 0:04:28.800 --> 0:04:33.480 that's that's the level that it's it's seeking at all 0:04:33.560 --> 0:04:37.320 times with everything right, equilibrium, equilibrium body. It's a beautiful thing. 0:04:37.560 --> 0:04:41.360 So chuck, um, muscle is obviously produced in the body. 0:04:41.640 --> 0:04:44.000 We don't just you know, go buy a length of 0:04:44.080 --> 0:04:46.600 muscle and insert it where we want it one day. 0:04:46.760 --> 0:04:51.000 Yeah right yeah, um. We we actually can produce our 0:04:51.040 --> 0:04:54.680 own um through non essential proteins. These are proteins that 0:04:54.720 --> 0:04:58.680 the body produces its on its own. Right. Then we 0:04:58.839 --> 0:05:02.200 have essential protein that we need to build muscle, and 0:05:02.440 --> 0:05:05.880 we derived these by you know, jumping on gazelles and 0:05:05.920 --> 0:05:09.480 eating their throats out, or just eating peanut butter and 0:05:09.520 --> 0:05:11.839 things like that to contain on protein, tuna, tearing the 0:05:11.880 --> 0:05:14.400 throat out of peanut butter. So we gotta tear the 0:05:14.400 --> 0:05:16.440 throat of something to get muscle, right, and those are 0:05:16.480 --> 0:05:20.040 essential proteins. You're right, right, you might have already said that. 0:05:20.240 --> 0:05:22.960 I think I did, but it doesn't matter, buddy. Um. 0:05:23.000 --> 0:05:25.599 So we take this protein, uh and and the stuff 0:05:25.640 --> 0:05:28.719 we produce it's called synthesis, and the stuff we use 0:05:28.800 --> 0:05:33.800 the not the essential proteins, that's metabolism. Right, um, And 0:05:33.920 --> 0:05:37.600 we we never really lose our ability to metabolize proteins 0:05:38.000 --> 0:05:41.720 as we age, but we do tend to lose our 0:05:41.760 --> 0:05:45.279 ability to synthesize our own right. This is where you 0:05:45.279 --> 0:05:48.520 wanted to get into hormones. Correct, you were just setting 0:05:48.520 --> 0:05:52.159 me up all day long, buddy. Uh. Insulin like growth 0:05:52.240 --> 0:05:57.039 hormone I g F one. Yeah, testosterone and growth hormone, 0:05:57.360 --> 0:06:00.400 they all play a role in the product and of 0:06:00.800 --> 0:06:03.279 the protein. Josh, did you know that I did? I 0:06:03.320 --> 0:06:07.520 wrote this article. Well anyway, the point is these hormones, hormones, 0:06:07.560 --> 0:06:11.400 you know, are the chemical messengers in our body. They 0:06:11.400 --> 0:06:13.920 do all sorts of crazy stuff. I just wrote about, um, 0:06:13.920 --> 0:06:16.400 whether or not you can get pregnant while you're breastfeeding. 0:06:16.920 --> 0:06:19.360 And hormones are amazing. And by the way, I know 0:06:19.480 --> 0:06:22.520 everything there is to know about the about the menstrual cycle. 0:06:22.839 --> 0:06:26.080 You know everything. I'll ask me any question later, I'll 0:06:26.120 --> 0:06:30.600 tell you many minarchy. The problem, Josh, is that the 0:06:31.440 --> 0:06:34.640 pro these hormones decline as we age, right, So the 0:06:34.640 --> 0:06:38.440 the the um the protein production is aren't getting it's 0:06:38.480 --> 0:06:41.960 not getting the signals that it used to through the hormone, 0:06:42.000 --> 0:06:46.120 so non essential protein production slips leaving only essential production 0:06:46.880 --> 0:06:49.960 or I'm sorry, essential proteins that you ingest. And I 0:06:50.000 --> 0:06:52.560 think you you indicated that as we get older, we 0:06:52.560 --> 0:06:54.440 actually need more proteins. So that's kind of like a 0:06:54.480 --> 0:06:56.920 one to punch, right, and we don't necessarily get more 0:06:56.960 --> 0:07:00.760 proteins once you Once you establish a diet in your lifetime, 0:07:01.200 --> 0:07:03.760 you usually kind of stick to it, especially in your 0:07:03.760 --> 0:07:06.440 seventies and right. I mean people may you know, kind 0:07:06.440 --> 0:07:10.000 of come to understand their bodies. I can't remember how 0:07:10.040 --> 0:07:12.680 Douglas Copeland put it in. Generates an X, I think 0:07:12.720 --> 0:07:15.760 aware of your body. People become aware of their bodies 0:07:16.040 --> 0:07:18.440 later in life, so they may change their diet some 0:07:18.640 --> 0:07:22.040 but generally, you're your protein intake will remain the same 0:07:22.080 --> 0:07:24.960 even though you need it more. So you've got hormone 0:07:25.000 --> 0:07:29.400 decline and protein deficiency. So that's two of the three. 0:07:29.440 --> 0:07:31.840 Actually we didn't even mention the third yet. Well this 0:07:31.880 --> 0:07:33.840 is the most this is the most vital one motor 0:07:33.920 --> 0:07:37.680 unit restructuring. So you've got these three things, hormone decline, 0:07:37.680 --> 0:07:41.360 protein deficiency, and motor unit um restructuring, which we were 0:07:41.360 --> 0:07:43.560 about to get into, and all of a sudden, you've 0:07:43.600 --> 0:07:47.800 got sarcopenia because you're stooped over. Your face is sagging again. 0:07:47.840 --> 0:07:50.720 You look like the old guy from the Unforgiven video. 0:07:50.960 --> 0:07:54.720 You're walking slow. What is the Unforgiven video? You know 0:07:54.760 --> 0:08:01.240 that Metallica song Unforgiven. It came out post Good Metallica, 0:08:02.040 --> 0:08:07.000 before Horrible Metallica. So it was during the after Ride, 0:08:07.000 --> 0:08:12.600 the Lightning before whatever, that Lala Pellusa tour when they 0:08:12.600 --> 0:08:15.600 started wearing eyeliner and stuff, when they cut their hair. 0:08:16.040 --> 0:08:19.160 So we've got we've got sarcopenia um, but we haven't 0:08:19.160 --> 0:08:21.880 really talked about that motor unit restructuring. This is the 0:08:21.920 --> 0:08:25.920 most important factor, right, So let me tell them what 0:08:25.920 --> 0:08:29.960 a motor unit is. Yes, So, Joshua, things called motor neurons, 0:08:30.000 --> 0:08:34.120 and they command the muscle fibers to voluntary muscle fibers 0:08:34.160 --> 0:08:37.280 voluntary muscifibers to do things. Right, So that's a motor 0:08:37.360 --> 0:08:39.920 unit as those two things together, right, the muscle fibers 0:08:39.920 --> 0:08:43.640 they command, and the neurons the muscle fibers and the 0:08:43.679 --> 0:08:46.520 neurons that command them. That's a motor unit, right. And 0:08:46.520 --> 0:08:50.080 and again it's strictly voluntary muscle we're talking about. So 0:08:50.120 --> 0:08:52.640 the neuron gets a command from the brain. I think. 0:08:52.640 --> 0:08:54.560 In the article I used the example of raised right 0:08:54.720 --> 0:08:57.240 arm and punch chuck in the neck. I would never 0:08:57.280 --> 0:09:01.160 do that. I'd say, shut up, brain. Um. So the 0:09:01.240 --> 0:09:04.320 brain sends the signal to the neurons involved in raising 0:09:04.320 --> 0:09:10.479 your right arm and they fire um and contract the muscles. Innervation, 0:09:10.559 --> 0:09:12.520 which is what's going on, like you're lifting your arm. 0:09:12.640 --> 0:09:15.640 It's really a bunch of muscles contracting. And when I 0:09:15.679 --> 0:09:17.520 think about it like that, I think about like little 0:09:17.559 --> 0:09:22.960 tiny like pirates, like pulling on the um, the hoisting, 0:09:22.960 --> 0:09:26.680 the sale sure like that like he ho he, and 0:09:26.679 --> 0:09:29.760 all of a sudden, your your your arm is raised. 0:09:29.960 --> 0:09:32.840 Right there. You have it. It's called innervation. Technically, when 0:09:32.920 --> 0:09:35.240 the muscle fibers are caused to contract from the neurons 0:09:35.360 --> 0:09:38.880 right um, now raising your arm, that would be pretty 0:09:38.960 --> 0:09:43.880 much probably exclusively the result of slow twitch neurons. Yeah, 0:09:43.960 --> 0:09:45.920 lets we need to explain the difference here. There's two 0:09:45.960 --> 0:09:49.480 kinds of neurons. There's fast twitch and they're slow twitch 0:09:49.960 --> 0:09:55.760 ft and st and fast hitch fast twitch fast twitch fastitch. 0:09:56.160 --> 0:09:59.280 I like fast twitch fast twitch. That's really hard to say. 0:09:59.720 --> 0:10:03.839 Is it's like Irish wristwatch? Yeah, exactly. It's very specialized 0:10:03.840 --> 0:10:08.240 because they command like only fast movements like when you run, 0:10:08.360 --> 0:10:11.800 or like eye twitches your eyelids. Yeah, like really precise movement. 0:10:11.920 --> 0:10:13.760 But there aren't as many of them because they only 0:10:13.800 --> 0:10:17.000 command a certain you know, limited number of functions. Right. Well, 0:10:17.040 --> 0:10:20.400 one one fast twitch neuron will command, um, say, just 0:10:20.480 --> 0:10:23.120 a few muscle fibers because it has to be precise, 0:10:23.559 --> 0:10:25.840 so it can't be concerned with a whole bunch at once. 0:10:26.120 --> 0:10:29.080 Slight twitch, on the other hand, is uh the mass. 0:10:30.080 --> 0:10:32.440 I think the way I put it in the article was, um, 0:10:32.679 --> 0:10:36.440 the fast twitch neurons are kind of agile, like a 0:10:36.520 --> 0:10:40.520 tightrope walker, where slow twitch or like bulls and China shops, 0:10:40.840 --> 0:10:43.640 they're just kind of big and dumb and lumbering and brewer, 0:10:43.880 --> 0:10:46.400 you know exactly. So the slow twitch neuron is going 0:10:46.440 --> 0:10:49.640 to raise your arm because it's just a bunch of 0:10:51.240 --> 0:10:56.360 just muscle fiber that isn't really involved in anything precise. Big. 0:10:56.840 --> 0:11:00.439 The problem is that the ft the fast twitch, they 0:11:00.480 --> 0:11:04.040 die off as you age, first the first to go. 0:11:04.480 --> 0:11:07.400 So what happens is if if there if if a 0:11:07.400 --> 0:11:10.880 group of muscle fibers are no longer commanded by a neuron, 0:11:11.520 --> 0:11:16.680 they're at risk of um atrophying, right, which is muscle death. Right. 0:11:17.080 --> 0:11:18.800 Uh so then all of a sudden you have muscle 0:11:18.840 --> 0:11:22.520 loss to prevent this body has a pretty cool system. 0:11:22.600 --> 0:11:26.239 This is very cool. Out of nowhere, Um, the closest 0:11:26.320 --> 0:11:30.480 slow twitch neuron that's that's uh, the one that's closest 0:11:30.520 --> 0:11:34.000 to the dead fast twitch neuron will take over, will 0:11:34.040 --> 0:11:38.240 attach itself and take command in place of right. Yes, 0:11:38.640 --> 0:11:41.320 so you still need these precise movements, but now it's 0:11:41.400 --> 0:11:47.680 being um, they're being commanded by a big, dumb, lumbering neuron. Right. 0:11:47.720 --> 0:11:51.200 So that is the restructuring. That's motor motor unit restructuring, right, 0:11:51.200 --> 0:11:53.240 And the result of it is UM. You know if 0:11:53.559 --> 0:11:57.960 a loss of coordination, UM, a loss of quick reaction, yes, 0:11:58.040 --> 0:12:01.600 less precise right, So that's part of that UM, that 0:12:01.760 --> 0:12:04.240 lack of balance that happens as you age. It's actually 0:12:04.320 --> 0:12:07.080 the result of muscle loss, exactly. And that's part three 0:12:07.800 --> 0:12:10.240 of the what you called the perfect storm that can 0:12:10.720 --> 0:12:14.000 increase the onset of sarcopania. And when this happens, especially 0:12:14.040 --> 0:12:16.640 along the spine, the muscle fibers along the spine, when 0:12:16.640 --> 0:12:22.280 there's motor unit restructuring or just straight up neuron death, UM, 0:12:22.360 --> 0:12:24.680 that's that's what gives us our stoop posture because the 0:12:24.720 --> 0:12:29.920 stand upright, it requires muscles going he hoped right, and um, 0:12:30.000 --> 0:12:32.200 when you lose it, you end up being stooped over. 0:12:32.559 --> 0:12:35.280 So these all put together, all these signs of age, 0:12:35.320 --> 0:12:39.160 the loss of the intercostal muscles between the ribs, stoop postures, 0:12:39.200 --> 0:12:42.560 sagging skin, it's called senile sarcopania. And this is the 0:12:42.559 --> 0:12:46.240 most preventable type of sarcopania. You can also get sarcopania 0:12:46.320 --> 0:12:50.680 from um disease. There's some other much less preventable forms 0:12:50.679 --> 0:12:55.600 of environmental conditions can sure Like basically, if you lay 0:12:55.640 --> 0:13:00.440 down in a highway tunnel for several years and just 0:13:00.480 --> 0:13:05.160 inhale carbon monoxide constantly, you're probably sarcopenia will be among 0:13:05.240 --> 0:13:08.199 the various maladies that developed. Well, the good news though, 0:13:08.240 --> 0:13:09.920 like you said, is that this can be prevented, and 0:13:09.960 --> 0:13:12.760 this is the message that you need to talk to 0:13:12.800 --> 0:13:15.360 your parents and grandparents about and what people like me 0:13:15.559 --> 0:13:18.320 need to remember very soon as I am aging right, 0:13:18.360 --> 0:13:23.840 And there's an easy solution to this waights resistance training. 0:13:24.360 --> 0:13:27.199 So for a long time doctors well they still do, 0:13:27.640 --> 0:13:31.359 but physicians UM have The medical establishment has always recommended 0:13:31.440 --> 0:13:35.040 something like I think, um, thirty minutes of exercise a day. 0:13:35.240 --> 0:13:39.160 It's all about cardio usually cardio like walking, running, wommen, 0:13:39.240 --> 0:13:41.400 getting the heart going, and yeah you need to do that. 0:13:41.440 --> 0:13:45.719 But that has little to no effect on sarcopenia. But 0:13:45.920 --> 0:13:49.520 resistance training does. Um, And they've done a bunch of 0:13:49.559 --> 0:13:51.400 studies on this. I found out this is one of 0:13:51.440 --> 0:13:53.160 those articles, Chuck, where I wrote it and there was 0:13:53.200 --> 0:13:56.320 just so much awesome information out there. There's just a 0:13:56.360 --> 0:13:59.360 really interesting article to write despite when it was assigned 0:13:59.360 --> 0:14:01.160 to me, and I found out with sarcopenia was I 0:14:01.240 --> 0:14:03.200 was like, you gotta be kidding me, right, why would 0:14:03.240 --> 0:14:06.760 I be writing this? Yeah, me of all people, Um, 0:14:06.800 --> 0:14:09.360 I need to write about whiskey. But there there's been 0:14:09.400 --> 0:14:11.320 a bunch of studies that have turned up some really 0:14:11.360 --> 0:14:15.120 surprising results. Right. So um, there was one that I 0:14:15.200 --> 0:14:18.840 came across that put a group of elderly people age 0:14:19.560 --> 0:14:22.480 eighty four. Yeah, this is pretty impressive unresistance training. And 0:14:22.800 --> 0:14:26.200 by resistance training, we're talking about um, oh, I don't know. 0:14:26.280 --> 0:14:29.120 You know where you lift legs weights with your legs 0:14:29.120 --> 0:14:31.640 by just like flexing them out where I can't remember. 0:14:31.640 --> 0:14:35.040 I don't know what it's called like bringing your I've 0:14:35.080 --> 0:14:40.040 done it before, probably a doubt. If they recommend that 0:14:40.080 --> 0:14:42.440 the elderly go in there and start hitting the bench press. No, 0:14:42.600 --> 0:14:45.120 as a matter of fact, they recommend that the elderly 0:14:45.200 --> 0:14:49.080 not try this first by themselves. They need at the 0:14:49.160 --> 0:14:51.960 very least the advice of somebody who knows what they're 0:14:51.960 --> 0:14:53.840 talking about at the gym, who works at the gym, 0:14:53.920 --> 0:14:56.360 and they're not a personal trainer. You want to talk 0:14:56.400 --> 0:14:58.920 to your doctor first if you're if you're elderly, but 0:14:59.120 --> 0:15:02.360 we're The point here is is that if you are 0:15:02.400 --> 0:15:06.400 elderly and you are developing circopania, it can actually be 0:15:06.480 --> 0:15:09.400 reversed by resistance training. It was like, these signs of 0:15:09.440 --> 0:15:13.320 aging can be reversed. Um. These this this study that 0:15:13.400 --> 0:15:15.800 had seventy eight to eighty four year olds. They put 0:15:15.840 --> 0:15:19.040 them on a resistance training program um and they saw 0:15:19.080 --> 0:15:22.760 an increase of protein synthesis. Remember that's the stuff that 0:15:22.800 --> 0:15:24.880 we that's the ability with los as we get older. 0:15:25.200 --> 0:15:28.040 The increase was a hundred and eighty two percent. That's unreal. 0:15:28.800 --> 0:15:33.240 That's huge because normally there's like increases and whenever you 0:15:33.280 --> 0:15:34.880 look at a study it's like, oh, there was a 0:15:34.920 --> 0:15:39.920 two percent change. That's significant different, This is enormously significant. 0:15:41.080 --> 0:15:44.640 Just by doing weights, we can synthesize protein, right, yeah, 0:15:44.640 --> 0:15:47.360 I can I tell them about the other one. Please do? Uh. 0:15:47.480 --> 0:15:48.840 The U s d A did this one and they 0:15:48.880 --> 0:15:52.360 said that the elderly participants who did resistance training for 0:15:52.360 --> 0:15:55.920 forty five minutes three times a week saw for twelve 0:15:55.920 --> 0:15:58.680 week over three month spans, on average, increase of thirty 0:15:59.440 --> 0:16:04.040 muscle five increase in strength. Yeah, and that's huge, man, 0:16:04.600 --> 0:16:07.720 that's forty five minutes three times a week in twelve weeks. 0:16:07.760 --> 0:16:11.200 It's nothing. No, not much. And if you're seventy or eighty, 0:16:11.240 --> 0:16:14.480 what else do you're not working? Yeah? Get the gym? Yeah, 0:16:14.720 --> 0:16:18.440 Wapner commands you should we talk about astronauts well this Yeah, 0:16:18.480 --> 0:16:20.120 I was hoping we get to this. The whole the 0:16:20.160 --> 0:16:23.160 whole reason that we know that resistance training works is 0:16:23.240 --> 0:16:25.880 thanks to our friends at NASA. This is weird, man. 0:16:26.360 --> 0:16:32.080 What happens is astronauts have a similar existence as elderly 0:16:32.120 --> 0:16:34.440 because it's very sedentary. They're in a space shuttle and 0:16:34.480 --> 0:16:37.000 there's not much room. They're waitless. They're just hanging around, 0:16:37.080 --> 0:16:40.200 drinking tang doing nothing. They never did nothing. For nobody. 0:16:40.440 --> 0:16:43.360 Here's the interesting thing, Josher's and I know you know this. 0:16:43.760 --> 0:16:48.880 They have an opposite effect. They're slow twitch. Well weightlessness, 0:16:48.960 --> 0:16:52.000 weightlessness does well yeah, not not just if you're an astronaut, 0:16:52.720 --> 0:16:57.880 but yeah, being being waitless. Uh, the fast twitch ones actually, uh, 0:16:58.000 --> 0:17:00.440 the slow twitch ones dial first and in the fast 0:17:00.480 --> 0:17:03.160 which ones to pick up the slack right rather than 0:17:03.360 --> 0:17:05.880 down here on Earth where the fast twitched size off 0:17:05.920 --> 0:17:08.360 first and then slow twitch picks up. And I've heard 0:17:08.359 --> 0:17:09.879 of this. I didn't know the science behind it, but 0:17:09.920 --> 0:17:12.639 I had heard that if you're weightless in space, like 0:17:12.680 --> 0:17:14.280 these people that are up there for like a year 0:17:14.280 --> 0:17:17.040 at the space station are coming back and like tearing 0:17:17.040 --> 0:17:19.920 calf muscles, Like, yeah, that's the result of it. It's 0:17:19.960 --> 0:17:23.399 not a loss of coordination, but very easily torn muscles 0:17:23.400 --> 0:17:27.240 because the little the little precise, uh, fast twitch neurons 0:17:27.240 --> 0:17:29.919 are not used to controlling like these huge you know, 0:17:30.200 --> 0:17:32.879 they don't do the heave hoe that well. Yeah, so 0:17:32.960 --> 0:17:35.399 that's to work this all out, if you know, and 0:17:35.440 --> 0:17:37.760 outer space one day. Yeah. And I think the last 0:17:37.800 --> 0:17:40.719 point is is, yes, you're supposed to do cardio. You're 0:17:40.760 --> 0:17:42.920 supposed to do the thirty minutes of walking every day 0:17:42.960 --> 0:17:45.400 to stay alive and all that. But the point is 0:17:45.400 --> 0:17:49.120 is you can't walk. If you can't stand up straight right, 0:17:49.359 --> 0:17:51.600 you can't walk away your sarcopanian. So you want to 0:17:51.720 --> 0:17:54.160 you want to do the resistance training first. You want 0:17:54.160 --> 0:17:56.360 to start on that. You want to start that regimen 0:17:56.440 --> 0:18:00.600 first and then move into walking. And again, if you're 0:18:00.800 --> 0:18:03.719 twelve years old and you're listening to us, you have 0:18:03.800 --> 0:18:05.959 no idea how this applies to you, But my friends, 0:18:06.240 --> 0:18:12.480 it does. Sarah, Sarah are no, she's twelve. This does 0:18:12.520 --> 0:18:14.679 apply to you, just as it applies to Chuck and I. 0:18:14.920 --> 0:18:17.919 And let's go hit the gym, buddy. Let's do it. Yeah, you, 0:18:17.960 --> 0:18:22.240 me and Arnie mh so Chuck uh and if anybody 0:18:22.240 --> 0:18:24.920 wants to, this is one of those articles that would 0:18:24.960 --> 0:18:26.160 be good to kind of print out and a half 0:18:26.200 --> 0:18:29.160 around to refer to. I think there's some really good 0:18:29.160 --> 0:18:32.280 links on Lots More Information page to give you more information, 0:18:32.760 --> 0:18:35.959 lots more information, uh that you can find that article 0:18:36.040 --> 0:18:39.040 by typing in sarcopenia. That's s A R C O 0:18:39.520 --> 0:18:42.639 P E N I A UH in the handy toolbar 0:18:42.840 --> 0:18:46.520 at how stuff works dot com. And uh, before we 0:18:46.560 --> 0:18:49.240 do listener mail Chuck, let's do a little plug. Yeah, 0:18:49.280 --> 0:18:52.160 we don't. We haven't plugged ourselves in a long long time. 0:18:52.200 --> 0:18:54.439 We're not big on tuting our own horns now. So 0:18:54.480 --> 0:18:56.560 we're going to plug our blog, which we haven't done 0:18:56.600 --> 0:18:58.200 in a while. And you can go to the house 0:18:58.200 --> 0:19:01.040 stuff Works dot com website. Yeah, go to the blogs. 0:19:01.040 --> 0:19:02.760 You'll see it over on the right side, the blogs 0:19:02.760 --> 0:19:05.320 of how stuff Work. Yep, there's a there's a lot 0:19:05.400 --> 0:19:08.040 of people that blogs who we have seven eight nine now, yeah, 0:19:08.040 --> 0:19:09.679 and they're all really great act they are. We have 0:19:09.840 --> 0:19:13.720 um our Tracy, our colleague, Tracy Wilson writes fans stuff. 0:19:13.760 --> 0:19:18.840 It's all about geek dumb um. Katie does the history 0:19:18.960 --> 0:19:22.160 stuff blog. Yeah, Stuffy missed in history class. I should say. 0:19:22.440 --> 0:19:25.680 Scott's over there with auto stuff Science. We've got the 0:19:25.720 --> 0:19:27.679 Holster Banks trickling in the gang with tech stuff. The 0:19:27.720 --> 0:19:31.440 brain does one. Yeah, um, but yeah, you can find 0:19:31.480 --> 0:19:33.280 all of them at the blogs at how stuff Works 0:19:33.280 --> 0:19:36.760 dot com and um, I think it's blogs dot how 0:19:36.840 --> 0:19:39.000 stuff works dot com right or the home Should we 0:19:39.000 --> 0:19:41.440 plug that webcast? Definitely. We haven't plugged this in a 0:19:41.520 --> 0:19:44.760 long time because we were not too sure of ourselves 0:19:44.840 --> 0:19:47.600 at first with the webcast. But we do what we are. 0:19:47.640 --> 0:19:49.840 We are we now, when did that happen? I think 0:19:49.840 --> 0:19:52.960 it's good. Okay. Uh. We do a webcast every Wednesday 0:19:53.040 --> 0:19:56.600 at one o'clock Eastern Standard time, and it's it's live. 0:19:56.760 --> 0:20:00.720 It's live video without a net and it's pretty clear 0:20:00.720 --> 0:20:03.439 that it's live when you see as stumble through certain 0:20:03.440 --> 0:20:05.800 things and what not. Not this week or last week, 0:20:05.840 --> 0:20:08.720 the week before, we actually started over like five minutes 0:20:08.760 --> 0:20:11.399 into it, did we remember? It got so out of 0:20:11.400 --> 0:20:13.320 hand We're just like, let's just start over. I don't 0:20:13.320 --> 0:20:15.720 even remember. It was. Wow. It's a lot of fun though, 0:20:15.720 --> 0:20:17.480 and it's a little different than the show. It's a 0:20:17.520 --> 0:20:19.879 little more news oriented. We talked about current events, and 0:20:20.200 --> 0:20:23.320 we don't cannibalize the podcast, no, not at all. So 0:20:23.359 --> 0:20:28.359 it's it's fun and you can watch that on our blog. Actually. Yeah, 0:20:28.480 --> 0:20:31.639 so that's our webcast and the blog, which means plug 0:20:31.640 --> 0:20:39.120 time is over and that means listener mail. That's right, Josh. 0:20:39.160 --> 0:20:43.000 I'm just gonna call this it made me feel good 0:20:43.040 --> 0:20:46.840 and it's from Omaha. That's a great title. I always 0:20:46.880 --> 0:20:49.400 think of these on the fly, and you understand, Dear 0:20:49.480 --> 0:20:51.479 Josh and Chuck I've been meaning to write you and 0:20:51.560 --> 0:20:53.960 the History Stuff gals for a long time now for 0:20:54.040 --> 0:20:57.560 helping me survive horrendous long international plane trips for work. 0:20:58.040 --> 0:20:59.760 I save up a bunch of podcasts and listen to 0:20:59.800 --> 0:21:02.920 them to keep out the noise of strangers exchanging small 0:21:02.960 --> 0:21:06.280 talk and baby screaming, and to take my mind off 0:21:06.359 --> 0:21:09.800 my anxiety and border However, now I really have something 0:21:09.800 --> 0:21:11.480 to thank you for. Friday, I got back from a 0:21:11.480 --> 0:21:14.760 trip to Brazil uh and, during which I listened to 0:21:14.760 --> 0:21:17.680 the podcast on Tako and other parasites prevalent in Brazil 0:21:17.920 --> 0:21:20.400 Lovely uh And the next day I had to put 0:21:20.400 --> 0:21:23.560 my beloved bunny of nine years to sleep. It's awful. 0:21:23.800 --> 0:21:28.159 Is that related to toxo? Not at all, um, I 0:21:28.200 --> 0:21:31.600 have been heartbroken. It's very sad. Yesterday, driving home from work, 0:21:31.640 --> 0:21:33.560 I played a couple of your podcasts I hadn't listened 0:21:33.560 --> 0:21:36.120 to on my trip and found myself laughing out loud. 0:21:36.520 --> 0:21:38.440 I was amazing. I hadn't felt like laughing or even 0:21:38.480 --> 0:21:40.959 smiling for days, and you two cheered me up more 0:21:40.960 --> 0:21:43.520 than I thought was possible. Awesome. Sure, you didn't save 0:21:43.560 --> 0:21:45.880 my life or anything like you did with the hypermiling woman, 0:21:45.920 --> 0:21:48.280 But you certainly help my emotional state for that. I 0:21:48.320 --> 0:21:50.359 thank you. Keep up the great humor. I'm sure it 0:21:50.359 --> 0:21:53.639 helps more than helps people. More than you know. Is 0:21:53.720 --> 0:21:57.600 from grim and Elmahaa Braska Brim. Yeah, awesome, and that 0:21:57.800 --> 0:22:00.639 awesome name the last name or a name or stuffing 0:22:01.280 --> 0:22:02.920