What is the best way to build lean muscle after the age of 35, as a man?

To build lean muscle after the age of 35, several key points were discussed in the Huberman Lab by Andrew Huberman and guests:

1. Pulsing periods of fasting, exercise, and supplements: Dr. David Sinclair mentioned that instead of consistently doing the same thing, pulsing these aspects can help in building muscle while maintaining long-term health 1.

2. Optimizing growth hormone: Since growth hormone naturally declines with age, especially after 30, optimizing factors like exercise, sleep, and nutrition can help maintain or improve growth hormone levels, which can support muscle growth 2.

3. Measuring muscle mass: Dr. Andy Galpin recommended using body composition tests like Dexa scans to measure and maintain sufficient muscle mass for health, with specific fat-free mass indexes (FFMI) targets for men and women 3.

   Leucine and Longevity

   Andrew Huberman

   David Sinclair

   David and Andrew discuss the effects of leucine on the body and its potential impact on longevity. David shares his protocol for building muscle and maintaining long-term health, which involves pulsing periods of fasting, exercise, and supplements. They also touch on the debate around supplementing with growth hormone or testosterone for immediate benefits versus long-term health.

   

   Huberman Lab

   Dr. David Sinclair: The Biology of Slowing & Reversing Aging | Huberman Lab Podcast #52

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4. Strength training: For improving bone mineral density, which supports muscle attachment and health, powerlifting and strength training activities are beneficial at any age. Especially important for older adults, considering the natural decrease in bone density 4.

5. Balancing exercise types: A study on identical twins revealed that different types of exercises, like strength training, and not just endurance training, are crucial for maintaining muscle strength and overall functionality 5.

6. Training volume: The right volume of muscle training is suggested to be between five and 15 sets per week for most people, depending on personal strength and the ability to generate force 6.

7. Recovery strategies: Implementing recovery work like physical therapy, stretching, and favorite exercises can help ensure that muscles repair and adapt to training stimuli, supporting growth 7.

8. Maintaining flexibility: Regular stretching practices can help maintain flexibility and range of motion as you age, which is vital for healthy muscle function and preventing injuries 8.

Combining these strategies—focused resistance training, hormonal optimization, flexibility work, and recovery—while maintaining a nutritious diet and good sleep hygiene, would be beneficial for building and maintaining lean muscle after the age of 35.