Episode Details
Back to EpisodesHow to build muscle & stay strong at any age: The surprising links between your gut health, strength training and healthy ageing | Prof Claire Steves & Prof Tim Spector
Description
How do you build muscle and stay strong as you age?
For most of us, muscle loss starts in our 30s. It’s easy to think that you can combat this and stay strong into old age by strength training and eating plenty of protein.
Exercise and macros matter, but scientists are uncovering another important piece of the puzzle - a direct connection between your gut health and healthy ageing. It could change how we think about staying strong as we get older.
In today's episode, Professor Claire Steves - a world-leading expert in ageing and health - and Professor Tim Spector explore the gut-muscle axis - how your gut microbiome influences your muscle health. They explain why maximum protein doesn't mean maximum muscle, how gut bacteria ‘talk’ to muscle tissue, and why an unhealthy gut can make muscles resistant to growth.
For listeners looking for simple ways to support their muscles today, this episode includes practical advice you can easily fit into your routine. Claire and Tim share quick daily habits and explain how to get your protein from diverse plant sources.
Could changing what you feed your gut microbes today be the key to keeping your body strong for decades to come?
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Timecodes
00:00 Intro
04:08 Why muscle matters for healthy aging, not just the gym
06:37 The hidden organ: how your muscles talk to your body
10:35 Why it gets harder to keep muscle as you age
11:37 Can you have a 20-year-old's muscles at 70?
13:29 Can muscle loss increase your risk of cancer?
15:51 Why skinny doesn't mean healthy
17:40 What is sarcopenia?
20:52 How 4 days of bed rest can shrink your muscles
23:31 Gut-muscle axis: how gut bacteria talk to your muscles
23:53 Why protein stops working as you age
26:11 Can improving your gut health build stronger muscles?
28:57 Can strength training change your gut microbiome?
30:57 Can the Mediterranean diet make your legs stronger?
34:01 The diet trial that improved muscle and bones, no gym
34:55 Is there a magic gut bug for building muscle?
39:38 Intermittent fasting: should you exercise before breakfast?
44:43 Can too much protein weaken your muscles?
46:32 How much protein do you really need per day?
49:20 The best protein foods to feed your gut and muscles
52:26 Carnivore diet: what meat and shakes do to your gut
53:46 Strength training, cardio or balance: what do you need?
56:04 The easy 2-minute toothbrush habit for better muscle health
57:21 Key takeaways: muscles, microbes, and the protein myth26:11 Can improving your gut health build stronger muscles?
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