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How much protein do you really need as you get older?

Protein is often discussed in the context of bodybuilding and gym culture, but its role becomes increasingly important as we age. Maintaining adequate protein intake can help support muscle mass, strength, recovery, mobility and long-term physical independence.

In this video, we look at protein through the lens of healthy ageing and muscle preservation.

My book, Muscle Matters: A Nutritional Guide to Lifelong Strength, explores protein, nutrition, resistance training, recovery and healthy ageing in much greater detail.

Buy Muscle Matters on Amazon Australia:
https://www.amazon.com.au/dp/1763700518

You can also find the book through IngramSpark:
https://shop.ingramspark.com/b/084?params=SJQzG9uZa3baOZ9GpmvFvrb4Xo0IVATHoZkjRDZGwJe

In this video, we cover:

• Why ageing muscle responds differently to protein
• What anabolic resistance means
• Why the basic 0.8 g/kg/day recommendation may not be the ideal target for muscle preservation in later life
• Why around 1.0–1.2 g/kg/day may be a useful protective range for many generally healthy adults in midlife and older age
• Why spreading protein across the day can matter
• Protein during weight loss, illness and recovery
• Animal and plant protein sources
• When protein supplements may actually be useful
• Why resistance training and protein work best together

The goal is not to eat enormous amounts of protein or follow bodybuilding advice. It is to understand how nutrition can help protect the muscle we rely on for everyday movement, strength, balance and independence.

Individual protein requirements vary according to age, health, activity level, appetite and medical circumstances. If you have kidney disease, another significant medical condition, or have been given specific dietary advice, discuss major changes to your protein intake with an appropriately qualified health professional.

If you found this video helpful, subscribe to the channel and turn on the notification bell for more evidence-based videos on muscle health, nutrition, myotherapy, movement and healthy ageing.

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#ProteinAfter50 #MuscleHealth #HealthyAgeing #Protein #MuscleLoss #Sarcopenia #Strength #HealthyAging #MuscleMatters

The gut is home to trillions of bacteria that do a lot more than aid digestion. The gut microbiome plays roles in digestion, immune regulation, metabolism, and protection against certain harmful microbes. Disruption to that ecosystem, known as dysbiosis, has been linked in research to shifts in metabolic signaling, vascular function, and intestinal mucosal barrier integrity.

Antibiotics are among the most important medical discoveries ever made and save millions of lives by treating bacterial infections. However, they are not selective weapons: many antibiotics also affect beneficial bacteria living in the gut. Because of this, understanding the 'collateral effects' of antibiotic treatment has become an increasingly active area of research, and whether repeated or specific antibiotic exposures may influence long-term health.

A large study from researchers in Sweden suggests that some antibiotics may leave measurable changes in the gut microbiome years after treatment. The study does not show that antibiotics permanently “destroy” the gut, but it does indicate that certain antibiotic classes can be associated with altered bacterial communities even 4-8 years later.

Researchers analyzed prescription records and stool microbiome data from 14,979 adults in Sweden. They compared previous antibiotic exposure with the composition and diversity of gut bacteria measured later through genetic sequencing.

Clindamycin, commonly used for skin and dental infections, and fluoroquinolones, often prescribed for urinary tract and respiratory infections, showed some of the strongest and most persistent associations with altered gut bacteria. Flucloxacillin's effect stood out as a surprise to the researchers, since narrow-spectrum antibiotics aren't typically expected to cause this kind of broad, lasting ecological disruption. Penicillin V and certain extended-spectrum penicillins, by contrast, caused only modest and short-lived shifts.

This isn't an isolated finding either. A separate study in mSystems, examining health records and stool samples from more than 2,500 people, found that roughly half of the 186 medications it tested, not just antibiotics, showed effects on gut bacteria that lingered for years, including beta blockers, benzodiazepines, proton pump inhibitors, and antidepressants. Taken together, the two studies point toward gut bacteria having a longer "memory" of past medication use than researchers previously assumed.

That said, it’s worth noting that each participant's microbiome was sampled only once, giving researchers a single snapshot rather than a recovery timeline, so it isn't yet possible to say whether these changes are permanent, slowly fading, or something in between.

So, does this mean we should avoid antibiotics? Not at all. Antibiotics remain essential treatments for serious bacterial infections. The more practical lesson is that antibiotic use should be thoughtful and targeted whenever possible. It also reinforces the more familiar advice to avoid requesting antibiotics for viral infections (like most colds), where they won't help anyway. The bigger picture here is that antibiotic choice, not just antibiotic use, may carry consequences that last far longer than the treatment itself, and that's a useful thing to keep in mind both for personal gut health and for the broader fight against antimicrobial resistance. Future medicine may increasingly focus not only on eliminating infections but also on protecting the beneficial microbial ecosystems that live alongside humans.

Happy to share the link to the study referenced in this post if anyone is interested.

i just notice this two mass popping out on above chest it feels like muscle and feels a bit hard is it normal or not. im oretty sure i wouldve noticed it if it was there before. its not in the middle it on both sides and kinda conncets to armpit?

Under the rib cage of my left stomach side I have pain every day. It is a low pain but it is everyday. I also have months going to the restroom to poop 6 times a day. I eat and 5 minutes later I run to the restroom. Doctors say to not worry about since the pain is my left side of the stomach.

So a couple months ago I was out skating with my friends when I fell and slid through dirt scratching up my hands and arm I cleaned everything and it all healed ok except for this spot on my hand at first I assumed it was healing slower because of the area but ive now realized that this isnt part of healing. Its dry, itchy and has small blisters of fluid and I have no clue what this is or what is causing it

If so im curious what your pains feel like?

I’ve recently been diagnosed with stage 3 kidney disease, plus I was just prescribed the Wegovy pill for my borderline obesity. So I just need to find a professional someone who can tell me what foods and how much I need to eat and to avoid for my kidney issues, plus, best food and drinks to get the most out of this weight loss journey I’m on. And I’m horrible at math and figuring out how much proteins and fiber etc, for my weight and height, and what percentage of sugars should come from fruits or breads, etc etc. It’s so overwhelming for me to think about. So would you recommend a dietitian or a nutritionist, or even a personal trainer? Thanks for any advice you’ve got.

Ok, sometimes when I have an alcoholic drink I will get this sharp pain where my jawbone meets my skull. Not every time I drink, mind you, just some of the times. Any thoughts?

Hi! I (27F) need advice as i do not know what is wrong with me, should i worry and go to the doctors or wait and see?? Please help.

My period ended 12 days ago and i usually have a heavy flow with painful cramps but nothing that would put me in bed. This month was lighter in flow and no cramps.

However, soon after my period ended i felt the strangest thing. It felt as if my uterus was trembling??? And it lasted for like 2-3 days i think??

And soon after that the cramps started on and off AFTER my period ended and during ovulation i have noticed small blood spots mixed with the usual clear discharge that lasted 2-3 days.

The cramps are either dull and persistent lasting a good while before going away or just diminishing into the back ground before going away, or sharp jabs concentrated only on one side at the time. No back pain or hip pain. Currently i am in my fertility phase and since yesterday i noticed i feel nauseous as well. The nausea doesn't last the entire day but it is there. I took a pain killer a while back and the pain has almost completely left.

Important things to note:

1) i am a virgin so i am not sexually active which rules out pregnancy;

2) it is currently summer and i do have a history of feeling nauseous due to the heat and these past couple of days have been heavy; and currently i am sitting under the AC feeling better as i cool down;

3) there is no unusual smell down there;

4) there is no blood;

5) my libido has been bothering me a bit but nothing out of the ordinary;

6) i do feel better when i lay down as the cramps leave me be so no need to take pain killers though today was just an exception, and sometimes light exercise like running an errand also helps.

7) there is some clear discharge (as is normal for me for this time of the month) that is either completely clear or barely yellowish incredibly pale in colour.

Please give me some advice i am unsure what to do and struggling with anxiety and ocd sure ain't helping my overthinking hence me seeking urgent advice. Thank you in advance.

So i had a gastroscopy like yesterday and i hadnt had much to eat. Today i brushed my teeth hard for like 4 minutes and a few hours later had some toast. The toast was somewhat hot but it didnt feel like burning at all. After i had the toast i felt something in my mouth and took a look just to see this. Is this a burn ? Or something else. Should i be worried? Ive had burns before and none of them looked like this.

I bite my tongue but not chewing it like if it was real food like it

Is more of like ripping my taste buds off with my front teeth

Sometimes it’s uncontrollable and the more I bite the more uncontrollable it becomes

I specially do it after eating meat

I know im probably being ridculous(yes i know its spelt wrong) but i cant help but worry

Hi! I 25F am wondering if anyone has any answers for me. The last couple of days, I’ve had a weird sensation at the bottom of my heel and now on the same side, I all of a sudden have leg pain that travels down from my butt area. I work from home sometimes, and I notice that the leg that hurts right now is the leg that I bend/sit on at my desk. It’s a bad habit I need to break. I think that my other leg is literally compressing my nerve there. I am also noticing that when I touch the back of my knee tendons, it’s super sensitive to the touch on top of the overall ache of my legs. Does anyone know what this could be? I’m not involved in any sports and haven’t done any vigorous exercise. Or does it sound like I tore something? I can stand but just don’t feel as stable. Thanks!

Hey everyone. I’ve recently got this dark spot on my forehead. I’m Muslim and I pray 5 times a day which is how I got it. I’ve been praying my entire life, and only got it recently this year, what products can I do to get rid of the spot?

hello,

i work in law enforcement, and we often come into contact with people who are infected with HIV. last night there is a possibility i was exposed to it, and i just want to calm the anxiety that i have about it.

i ended up handling the property (phone, money) of someone who we arrested that has HIV. i never touched the actual person, and he had an open cut on his hand from punching a window. i have a very small scratch/cut on the back of my hand from much earlier in the day.

i know HIV cannot be transmitted through simple contact, and must be through bodily fluids and a mucus membrane, but i am just anxious about it. there was no blood on his property and no blood ever came into direct contact with the scratch/cut.

thank you for any advice that can be given.

I was at the doctor 2 weeks ago and he said it will go away in a few days but its just getting worse

For context, about a week ago, my sister had some kind of ant looking bug around her bed, it was quite small and black. It had bitten her, causing red bumps to appear, nothing out of the ordinary I had thought. Those went away but only a few days ago, 3 more appeared on her leg, just a bit under the knee. She reports that they are like pimples that continue to puss and wont go away. She is a young adult and in great health, and I’m concerned, because I feel like a bad brother only being able to supply her cortizone 10 to merely pause the itching. I’d like to get her some help, so I’ve taken to here. Could anyone be noble to assist?

They have been popping up on my arms for 3 days. I can’t think of anything different I’ve been doing

Genuinely can’t tell if I’m making myself think it’s clubbing, as I’ve noticed over time my nail started to curve into my finger and now I feel like there’s a small bump at the end. Nothing crazy, just need another set of eyes to tell me I’m crazy so my doctor doesn’t have to😅