Dr. Luc (Luke) van Loon

It is personalized, but of course you can increase your session intensity

by focusing on a specific group or upper body, lower body or antagonist and agonist or something like that so you can exercise more frequently and have enough sufficient recovery time for each specific body part.

That's a way that athletes use it to optimize recovery and maintain a high training load.

So the first thing to say is that the turnover of muscle, so the breakdown in the synthesis of muscle is something that occurs at 1% to 2% per day as we started off this podcast with, and that is independent of age.

So also when you're 85, you still have on a daily basis, you're making muscle and you're breaking down muscle.

And the only way to maintain it or increase it is to do exercise.

Now, the level of exercise depends on where you are at.

So if you're actually quite sedentary and you have a lot of issues and you have difficulty getting up from the toilet, then it might make more sense to basically have two or three sessions a day where you try to get up from the toilet three times, simply on your own toilet, in your own environment, preferably with somebody to see that you're not falling.

Whereas there is also very, very fit elderly that will actually pick up resistance exercise and go to a gym three times a week.

So nowadays, with healthy aging, it's very difficult to give advice because the variation that we see in the elderly, we now are supposed to call it the older population, is huge.

I mean, in the past, we got hip and knee surgery for people that were so in pain that they just wanted to have the pain to stop.

Now we have older people coming in from new hips and new knees to go skiing with their grandchildren.

So the targets set by the older population can be from staying in their own home, being able to go to the toilet unsupported and therefore not being institutionalized, to 85-year-olds that still want to do an Ironman.

So, of course, the training has to fit with the targets being set and where they start off from.

Yeah.

So as we get older and we get hormone disbalances, then people feel differences.

But the efficacy by which training increases muscle mass and muscle strength and muscle conditioning doesn't seem to have a huge impact there.

So far, I mean, this is not my topic, but most of the studies with pre- and post-menopausal women

I believe, and even with and without supplementation, we see hardly any studies that I've seen don't show any differences.

Now, we have a lot of experience with prostate cancer patients, so we've actually had a lot of prostate cancer patients