Dietary protein amounts, in grams, for 130 lb. male age 69 as cited in episode 224, Dietary Protein amounts.
Peter & Don often state 30 grams of protein for breakfast to initiate MPS, muscle protein synthesis. I'm assuming it's for someone larger than I, who is also younger than their 60's. What amounts would it be for me? I'm also 5'7". I run three days a week and still run 5ks, 10ks, half-marathons and marathons; usually am in the 3rd decile for race times. Also, swim three days a week, though not good enough to race. So I'm concerned about maintaining lean muscle mass. Have been eating vegan meals once or twice a day, prior to this for heart health, but have quit doing that after listening to the episode. Have also stopped skipping breakfast.
Strength building for women in 70’s
I’ve read about it being harder to add muscle as we age. I am wondering what are the most effective training approaches with regard to progressive overload, # of repetitions, # of sets, combined with injury prevention. I will push myself hard, but I want to know the science about being effective.
Sunscreen reapplication guidelines
In the recent podcast we learned all about sunscreen, but not when to reapply. All US sunscreens say 80 min which is really problematic if you want to apply when you get up in the am for protection throughout the day. Some say its the sun that breaks it down, others dont say why to reapply in 80 min and there are obvious implication for the optimum reapplication strategy. Is mineral different than organic? Seems like it would be. Also, some European brands like P20 advertise a 10 hour reapplication. Is this legit? We need some of Peters insight and education on these issues
Impact of exercise on Hba1c
I’d like to understand whether a lot of exercise (10+ hrs/week) would have an impact on hba1c levels because of the repeated need for glucose and if that relatively high level of hba1c (5.6-5.7%) is then less likely to impact future disease (metabolic, neurodegenerative, cardiac, even cancer) and longevity. I am in this situation and considering metformin or an sglt2 inhibitor to reduce my glucose levels.