This is a picture of what muscle looks like at 25 vs. 55 Left is healthy dense muscle. Right is unhealthy muscle with fat marbled like a ribeye. It's called myosteatosis, and for many people, it is already happening. One study tracked adults aged 74 and older and found that muscle fat increased by 48.5% in men and 29% in women. As you get older, fat starts to infiltrate the muscle itself. This can lead to weaker muscles that look the same on the outside, worse insulin sensitivity, a higher risk of falls and fractures, and a faster decline in your 60s, 70s, and 80s. Your home scale won't catch this. By the time someone feels it, they have already lost years of function. The good news is that it is reversible. The top four things that move the needle are: 1. The foundation is getting your body metabolically healthy 2. Lifting heavy three times per week so the muscle stays dense. 3. Eating 0.8 to 1 g of protein per pound of body weight Walking daily 4. Fixing your sleep patterns You can't out supplement this. The only things that reverse it are lifting heavy things and not being too fat.

Love working in the outdoors! It’s so tranquil and peaceful. 😌 I mean, literally 🥱😴😅 Lecture for @DIAGSapienza in the making! 🤓 One hour to go!

I grew up in Mozambique where there are a lot of drop toilets. But typically they are always phased out in modern bathrooms. I thought it was kind of interesting Singapore has a dedicated drop toilet in its airport alongside other western style toilets.