Have you started preparing your body for your older years? Or are you already in your older years, wondering how you can best protect yourself from falls and maintain strength and function? Join me in Episode #301 as I sit down with Associate Professor Justin Keogh to learn about what sarcopenia is and how you can prevent it.
“I would be reluctant to think we’ll ever find a drug that is as potent as progressive resistance training.”
Associate Professor Justin Keogh is currently the Associate Dean of Research for the Faculty of Health Science and Medicine at Bond University. His research focus has been on strength and conditioning and biomechanics-informed sports science as well as exercise prescription for older adults at risk of sarcopenia. This research has been acknowledged by three Fellowships, these being the Australian Association of Gerontology, Exercise and Sports Science Australia, and the International Society of Biomechanics in Sport. He brings a wealth of research and knowledge to today’s conversation.
“We’ve sort of forgotten a little bit about the health benefits of sport and play.”
You’ll learn who is at risk for sarcopenia, when to take action to prevent it, and how to move forward if you are facing it already. Dr Keogh identifies the two most important factors for staying strong and mobile, the gold-standard training protocol you should aim for, and other ways you can get the most bang for your buck with exercise.
Specifically, we discuss:
- Intro (00:00)
- Understanding Sarcopenia: An Overview and Early Signs (01:29)
- Key Risk Factors and Predictors of Longevity in Sarcopenia (13:15)
- Muscle Function in Aging: From Centenarians to Muscle Mass Loss (19:18)
- The Role of Physical Activity in Managing Sarcopenia: Exercise Myths and Facts (25:03)
- Sarcopenia Across the Lifespan: Gender Differences, Disease Classification, and Causes (35:28)
- Understanding Muscle Decline with Age: Mechanisms and Muscle Cell Types (43:29) Training for Strength and Longevity: Power Training, Resistance Workouts, and Aerobic Exercises (50:09)
- Innovative Training Methods: Exercise Snacking, Progressive Loading, and Reducing Muscle Soreness (1:18:51)
- Optimising Muscle Health: Weekly Training Protocols and Body Adaptation to Exercise (1:39:32)
- Hormones, Supplements, and Lifestyle Strategies for Sarcopenia Management (1:48:20)
- Addressing Sarcopenia: Gender Differences, Causes, and Weight Management (1:53:36)
- Debunking Myths and Shaping Future Guidelines for Sarcopenia Prevention (2:10:45)
- Outro: The Path Forward in Sarcopenia Research and Awareness (2:14:50)
I hope this conversation helps you understand the importance of training for your later years as soon as you can or equips you with the knowledge to combat sarcopenia now. If you think this episode could benefit someone in your life, please pass it on to them. Thank you for your continued interest in investing in your health and your future.
Learn more about Associate Professor Justin Keogh on his Bond University profile, read his publications on ResearchGate, and connect with him on Twitter/X.
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More about Associate Professor Justin Keogh
Associate Professor Justin Keogh is currently the Associate Dean of Research for the Faculty of Health Science and Medicine, Bond University. His research focus has been on strength and conditioning and biomechanics-informed sports science as well as exercise prescription for older adults at risk of sarcopenia. This research has been acknowledged by three Fellowships, these being Australian Association of Gerontology, Exercise and Sports Science Australia as well as International Society of Biomechanics in Sport.
Since 2017, he has been a member of the Sarcopenia Diagnosis Task Force for the Australia and New Zealand Society of Sarcopenia and Frailty Research. This group has conducted a number of Delphi process studies regarding the definition, diagnosis and treatment options for sarcopenia from the perspective of experts and consumers; with four papers published to date.
In his spare time, Justin enjoys spending time with his family, practising Brazilian Jiu Jitsu, going to the gym, playing poker, reading science fiction and thriller books and enjoying craft beers and spirits.
Supporting studies
- Feasibility and benefits of group-based exercise in residential aged care adults: a pilot study for the GrACE programme • PMID: 27231652
- Exploring the feasibility, sustainability and the benefits of the GrACE + GAIT exercise programme in the residential aged care setting • PMID: 31198633
- Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations • PMID: 34822137
- The efficacy of different interventions in the treatment of sarcopenia in meddle-aged and elderly people: A network meta-analysis • PMID: 37417618
- Sex Differences in Adaptation in Muscle Strength and Size Following Resistance Training in Older Adults: A. systematic Review and Meta-analysis • PMID: 33332016
- The Plateau in Muscle Growth with Resistance Training: An Exploration of Possible Mechanisms • PMID: 37787845
- Consensus guidelines for sarcopenia prevention, diagnosis and management in Australia and New Zealand • PMID: 36349684
