Outpace Aging @outpaceaging

Over 40 and want to stay strong? I turn new studies into one simple training rule a day. Follow for the rule. Joined November 2024

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Outpace Aging @outpaceaging

4 hours ago

@ClevelandClinic If you're over 40 and trying to gain, pair the extra calories with 2 or 3 strength sessions a week and about 0.7 grams of protein per pound of body weight so more of that new weight lands as muscle instead of fat.

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Outpace Aging @outpaceaging

13 hours ago

Source: Berin E et al., Maturitas, 2019. Randomized trial in Sweden, 65 women after menopause, 15 weeks of lifting vs usual routine. Education, not medical advice. doi.org/10.1016/j.matu…

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Outpace Aging @outpaceaging

13 hours ago

Bad hot flashes fell 44% in women who lifted for 15 weeks. Women who did not lift: 2%. Trial: 65 women after menopause, average age 55. Catch: one small trial, and the edge was gone by 2 years. Rule: lift 3 days a week, 2 sets of 8 to 12 reps, add weight. Do you lift? Yes or no?

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Outpace Aging @outpaceaging

a day ago

@MensHealthMag Better recovery usually means protecting sleep and eating enough protein, around 0.7 to 1 gram per pound of body weight. After 40, also leave a full day between hard sessions for the same muscle group.

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Outpace Aging @outpaceaging

a day ago

@RonDeSantis Would FDIC apply up to the limit?

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Outpace Aging @outpaceaging

a day ago

@runnersworld If you're over 40 and chasing a faster Turkey Trot, swap one easy run a week for 6 to 8 short hill repeats of about 30 seconds, and keep two strength days so your calves and knees can handle the extra speed.

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Outpace Aging @outpaceaging

2 days ago

Source: Endocrine Society guideline, Bhasin S et al., J Clin Endocrinol Metab, 2018. The 3 in 10 figure comes from a study of 132 Boston men (Brambilla et al., 2007). Test on 2 separate fasting mornings, not while sick. Education, not medical advice. doi.org/10.1210/jc.201…

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Outpace Aging @outpaceaging

2 days ago

Tested low for testosterone once? Retest before you buy anything. About 3 in 10 men who test low once are normal on a retest. Catch: real low testosterone exists. The bar is symptoms plus 2 low tests. Rule: 2 fasting morning tests before any prescription. Ever had yours checked?

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Outpace Aging @outpaceaging

2 days ago

@WomensHealthMag What most first-timers over 50 get right is building mileage slowly, about 10 percent a week, and keeping two short leg and calf strength days so the joints keep up with the miles.

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Outpace Aging @outpaceaging

2 days ago

@bryan_johnson Worth knowing the big Finnish sauna studies tracked men at around 175°F for 15 to 20 minutes, 4 or more times a week, so you don't need 200°F to match what was studied. Weighing yourself before and after and drinking back about a pint per pound lost is the part most people skip.

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Outpace Aging @outpaceaging

2 days ago

Source: Lee, Laukkanen et al., Am J Physiol, 2022. Randomized trial, 47 inactive adults averaging 49. Sauna was 15 min at 149 to 176°F after training. Skip it with heart issues, low blood pressure, pregnancy or alcohol. Education, not medical advice. doi.org/10.1152/ajpreg…

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Outpace Aging @outpaceaging

2 days ago

The workout alone didn't move blood pressure. 15 minutes of sauna after it did. 47 inactive adults, 8 weeks: top number fell 8 points (134 to 126). Catch: small trial, mostly women. Rule: lift, then up to 15 min of sauna, 3 times a week. Sauna at your gym, yes or no?

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Outpace Aging @outpaceaging

3 days ago

@foundmyfitness Part of that may be eating speed, since softer ultra-processed meals get eaten a lot faster, so slowing down and eating the protein and vegetables first is an easy place to start.

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Outpace Aging @outpaceaging

3 days ago

@PeterDiamandis Easiest way to train for exactly that is farmer's carries, walking about 40 yards with a pair of 30 to 50 pound dumbbells a couple times a week. Add a few reps of getting up off the floor without using your hands and you're practicing the real thing.

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Outpace Aging @outpaceaging

4 days ago

Source: Burke, Schoenfeld et al., Science & Sports 2026. 43 trained lifters, mostly men, average age 21. 4 sets per move, twice a week. Supersets felt harder and more felt sick. Fewer sets is our shortcut, not tested here. Education, not medical advice. doi.org/10.1016/j.scis…

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Outpace Aging @outpaceaging

4 days ago

Short on time? Supersets cut about 25 minutes off a workout. 43 trained lifters, 8 weeks: 44 min vs 69, with similar muscle and strength gains. Catch: all were 18 to 40. Nobody over 40 was tested. Rule: pair a push with a pull, 1 or 2 hard sets each. How long is your workout?

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Outpace Aging @outpaceaging

4 days ago

@PreventionMag Starting with a small serving and building up over two or three weeks gives your gut bacteria time to adjust, and eating them cooked instead of raw usually cuts the gas a lot.

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Outpace Aging @outpaceaging

4 days ago

@ClevelandClinic Worth knowing that infrared runs much cooler, so it usually takes a longer session, more like 30 to 40 minutes, to get the same rise in heart rate and sweat a 15 to 20 minute traditional sauna gives you.

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Outpace Aging @outpaceaging

5 days ago

Source: Wewege et al., Sports Medicine 2022 (54 trials) and Chen et al., Obesity Reviews 2024 (84 trials). Waist line from NIDDK. Education, not medical advice. doi.org/10.1007/s40279…

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Outpace Aging @outpaceaging

5 days ago

DiCaprio "dad bod" debate? The belly fat that matters is the deep kind. Men: 40 inches or more at the waist is the risk line. Lifting cut deep belly fat in 2 reviews. Catch: intervals ranked higher. Rule: lift 2 to 3x a week, add intervals. Is your waist under 40 inches?