Preserving Your Muscles as You Age

Find out how to help prevent muscle loss associated with aging with these 6 tips.


0:00 Introduction: How to prevent muscle loss with aging
0:23 Sarcopenia
1:32 Estrogen and age-related muscle loss
2:55 Cholesterol and muscle loss
4:08 Melatonin and muscle loss
5:25 Six ways to salvage your hormones to prevent muscle loss as you age

In this video, we’re going to talk about preventing muscle loss due to aging. At around age 50, women go through menopause which causes hormonal changes. Men experience hormonal changes around age 60.

As you age and your hormones change, you can become deficient in skeletal muscle. This is known as sarcopenia. Around 40% of your metabolism is related to your muscles, so this can have detrimental effects.

In women, estrogen decreases with age, but progesterone drops even lower. Without progesterone, you end up with a lot of problems from estrogen.

Cholesterol is a building block for steroid hormones, like testosterone and estrogen, which directly affect your muscles. This is why low-cholesterol and low-fat diets can cause muscle loss. Coincidentally, this is why you see muscle damage and diseases associated with statin drugs.

Here are 6 ways to protect and support your hormones to help prevent muscle loss as you age:

1. Infrared light can increase melatonin. Sunlight, fire, and candles all provide infrared light.

2. Regular, consistent, resistance exercise is the most potent stimulator of muscle building.

3. Ensure adequate intake of high-quality animal protein. Aim for .8 to 1.2 grams of protein per kilogram of body weight each day.

4. Consume plenty of cholesterol from meat and dairy.

5. Try pregnenolone supplements. Start out with 30 mg per day for women and 100 mg for men.
Pregnenolone is a precursor for important hormones related to muscle building.

6. DHEA is a precursor for hormones that help build muscle. Try 25 mg for women and 100 mg for men.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Try these tips to help reverse muscle loss due to aging. I’ll see you in the next video.


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  1. @nellosnook4454 on February 14, 2024 at 1:03 pm

    Thanks Dr. Berg! 💪
    1. I’m a healthy 65 yo, Carnivore, IF devotee.
    2. Additionally, I engage in CONSISTENT daily MIIT exercise.
    3. Moderate Intensity Intermittent Training.
    4. Injury avoidance & CONSISTENCY are my two priorities for health & longevity.

    • @Noisycowonline on February 14, 2024 at 3:21 pm

      Awesome. 63 and lift 4x+ a week and run hard HIIT on a treadmill. As fast as I can sprint 9-12mph (or so the Matrix TM at the gym says) for 25 secs, walk slow for 2.5 mins, then sprint again x8 cycles. I avoid sugars, simple carbs and processed foods. Since I am burning fat for fuel, steady state cardio isn’t needed and boring. 12-16ozs red meat, 5 eggs, and sometimes fish for food. MUCH better shape now than my 20s or 30s. Lying gov’t advice ….. you have to know if is all for corp greed. Avoid all pharm drugs if at all possible.

    • @Drberg on February 14, 2024 at 3:31 pm

      You’re welcome!

    • @ianstuart5660 on February 14, 2024 at 8:54 pm

      Big congrats to you!

  2. @faithsfarmlife1424 on February 14, 2024 at 1:06 pm

    I never had any menopause symptoms. But I had eight kids I think that’s why I never had migraines, or cramps,

    • @ausflygirl3430 on February 14, 2024 at 2:26 pm

      Wow. Now you’re bragging! Happy for you!

    • @faithsfarmlife1424 on February 14, 2024 at 2:44 pm

      @@ausflygirl3430 I think we were meant to have a lot of kids

    • @11kwright on February 14, 2024 at 3:16 pm

      May be but unless you have a supportive partner and the right balance you’ll die from stress with too many (unruly) kids!!!

    • @dagmarvandoren9364 on February 14, 2024 at 5:20 pm


    • @kathymarkle3967 on February 14, 2024 at 5:33 pm

      Whoa!!! Mad props

  3. @utsav3721 on February 14, 2024 at 1:06 pm

    Why does every video of yours feels so important? It’s like you have a directory of medical issues that most of the people people face but never google.

    • @cathyphegley7848 on February 14, 2024 at 1:11 pm

      I so agree! He is a gift from our Heavenly Father 💕

    • @sweetlaughter78 on February 14, 2024 at 1:37 pm

      I’ve been following Dr. Berg for a few years now and my health has improved. All of his information is helpful!

    • @drimbesatsyed on February 14, 2024 at 1:40 pm

      It’s called marketing

    • @conniewaite1371 on February 14, 2024 at 1:50 pm

      ​@@drimbesatsyedno,he really cares

    • @leoatansil3704 on February 14, 2024 at 1:51 pm

      But i disagree in cholesterol part. He said becareful of low fat diet. In fact, most of cholesterol made by our own body

  4. @shamsulazhar on February 14, 2024 at 1:07 pm

    I like the audio level of this video. Some of your older videos have pretty low audio levels. Glad that it has improved.

    • @wonderming1 on February 14, 2024 at 1:22 pm

      Looks like he’s using a different mic. This one might not require as much gain as the other one. I noticed the level is better, too.

  5. @user-fv5ms4sz8e on February 14, 2024 at 1:22 pm

    I really needed to hear this. I never had any health issues, until after I swapped out my Star Trek flip phone Communicator, for a Smart Phone and spending a lot of time on it. I always feel better after being outside. Thanks Dr.

    • @anoodono1841 on February 14, 2024 at 11:04 pm

      It is so hard t come off it.

    • @Water_is_Sacred777 on February 15, 2024 at 2:12 pm

      Lol love it! I still miss mine madly.

  6. @will6659 on February 14, 2024 at 1:22 pm

    I will be 65 in 3 months and have to say in the best shape of my life.

    • @gman77gas on February 14, 2024 at 1:47 pm

      Same at 67

    • @Drberg on February 14, 2024 at 2:13 pm

      Amazing. Stay safe and healthy!

    • @ausflygirl3430 on February 14, 2024 at 2:28 pm

      Happy Birthday! That’s fantastic

    • @devilsden2283 on February 14, 2024 at 2:31 pm

      Just turned 68…on zero medications…..multi vitamins and supplements only..still work full time….hunt, fish, play my drums & guitar, lift free weights, walk…”blessed”…🙏

  7. @aquacitydigital3316 on February 14, 2024 at 1:25 pm

    Thank you for this video. Your videos have made a huge difference in improving my health!

    • @Drberg on February 14, 2024 at 3:07 pm

      Glad that I can help you. Take care and stay healthy!

  8. @containedhurricane on February 14, 2024 at 1:31 pm

    Resistance exercises are very important to strengthen our muscles, which will eventually prevent our bones from osteoporosis

    • @br4180 on February 15, 2024 at 12:27 am

      My muscle has torn on each arm. Trying find dhea but no luck. I do have osteoporosis too.

    • @containedhurricane on February 15, 2024 at 1:21 am

      @@br4180 Do intermittent fasting and avoid highly processed foods/ drinks

  9. @1999TransAmWS6 on February 14, 2024 at 1:39 pm

    Great video, I agree with all of it. Diet and exercise is so important. Sadly few people do it.

    I’m a 47yo male. I’ve been exercising daily and eating a healthy diet for almost 29 years. Other than when I’m on vacation, I’ve never missed a single day of exercising. 4 days weight lifting, 3 days cardio. I do long dog walks in the evening and stay active gardening, Etc. My main diet consists of meat, lots of eggs, lots of vegetables, and occasional fruit. I almost never eat corn, wheat, sugar, and avoid all seed oils. I only use butter, olive, and coconut oil.

    My recent stats were perfect. A1C of 41, BP of 105/62, Resting heart rate of 48, triglycerides of 48, LDL of 92, HDL of 68. I take zero prescription drugs. I always find it amusing for a doctor checkup, the nurse is in shock when she asks what prescription drugs I take when I say none. 😂

    This isn’t a comment to brag, it’s to show that it is possible to live a healthy prescription medicine free life into old age with proper diet and exercise. I absolutely do not have genetics on my side either. My dad was 450lbs and had a quadruple bypass at age 59. His dad was 400lbs and had a triple bypass at age 68. My brother is obese and the majority of my moms family are overweight and obese. I refuse to go down that path.

    • @musicman7297 on February 14, 2024 at 2:08 pm

      47 , you’re a youngster. 😂

    • @1999TransAmWS6 on February 14, 2024 at 2:16 pm

      @@musicman7297 Yes and no. All the people around me that are a similar age are still incredibly unhealthy and on multiple medications, statins, Etc. I can’t imagine what their lives will be like when they hit or if they reach 60s and beyond. It’s lifelong decisions that determine someone’s health as they age.

    • @urmomhutchins3494 on February 14, 2024 at 2:30 pm

      Awesomeness! 💪💛

    • @josephcernansky1794 on February 14, 2024 at 2:31 pm

      Dude…When I was 45…worked TWO 8-hour shifts unloading trucks at 2 different warehouses…..then at 52 starting working in a distribution center, walked 20 to 36 miles on 10-to-12-hour shifts…..and I grew up with the Motto…”Eat, Drink and Be Merry or Pissed Off! LOL I NEVER did a damn thing to take care of my health….I grew up on a family farm…eat fruits and veggies right out of the ground or off the tree, ate as much meat as we butchered, drank a gallon of REAL whole cow’s milk EVERY DAY for over 60 years of my life, got plenty drunk in my youth….even smoked from age 12 to 25…..was very athletic…cycling racing, trained over 100 miles per day…did all sorts of physical work and activities…damaged nearly every joint, tendon, ligament in my body, NEVER had any surgeries to “repair” them(natural healing)… and ONLY now at 65 am I experiencing any “abnormalities”. Which are rapidly being addressed and “healing” within a couple months…….MY blood tests which were EXTENSIVE for the work I did in environmental assessments and cleanups of some of the MOST toxic and deadly things you never even heard of…..was SO PERFECT…at first they would draw a second round of blood (Multiple test tubes to complete all the tests) because they thought the lab screwed up! I ate everything and anything. Enjoyed all sorts of foods at any time in any amounts. AND my A1C is still below 5.6! My cholesterol is norm, blood pressure at 127/82, uric acid below 5, etc., etc. At 65 now, I still put in 10 to 12 hours on the job, although it’s a supervisory work with little to no physical effort. But at home I do all sorts of physical work hours after day job and on weekends. SOOO….WHY BRAG? Because EACH OF US IS UNIQUE…and DIFFERENT!! GLAD you are doing well and taking care of your health…one LESS BURDEN on the REST of US to take care of you!! And BTW…My ethnic heritage is such that ALL of the older people lived well into their 90’s or OVER 100…and a man is his 40’s is considered a YOUNG MAN!! Middle age is more like 65 to 75. ALL of my great grandmothers had between 12 to 15 children. Two of them had their last (healthy) babies at 48 and 50! So maybe you just need to BUY yourself some GOOD new Jeans?! LOL

    • @MrCiaranm on February 14, 2024 at 3:23 pm

      I am 58, I also exercise frequently, cardio and resistance. I emphasize resistance at the gym, and try to incorporate cardio into my life. I will often walk to do errands. I eat a similar diet as you, all meat and a few veggies. My dad had a quad in his early 60’s, and both my brothers are on BP and stain drugs, so I know where my genetics would have led me if I adopted a western diet and sedentary life. Keep doing what you are doing, I love going for check ups. I have nurses that think they made some error when they check my vitals. My BP is low, my blood work is great. I feel fantastic and high energy every day. This is what you have to look forward to if you keep it up for another decade, somehow I think you will. Best of health.

  10. @1edkihm on February 14, 2024 at 1:56 pm

    I’ve been exercising regularly since I was 18, and now I’m 18 with 43 years of experience.

    • @tamitatangoto5134 on February 14, 2024 at 2:00 pm

      Very witty 😂

    • @fresiamaldonado3609 on February 15, 2024 at 6:22 am


  11. @David-qx8jm on February 14, 2024 at 2:09 pm

    60 year old
    I’ve done heavy lifting and endurance training pretty much all adult life.
    As of now I don’t have any muscle loss so far. Actually I’m growing muscle still.
    Im going on the old rule of work it or lose it. And a limit is ment to be challenged. Never stop moving.
    Great vid and info Doc

    • @joebotz1243 on February 14, 2024 at 4:28 pm

      Hell yeah

    • @Johnny_Ocha on February 15, 2024 at 4:42 am

      That’s awesome! 💪🙂👍

    • @quantumpotential7639 on February 15, 2024 at 6:44 am

      Wow, you’re doing great. You’ll be around long enough to see the Second Coming of Christ. ❤️

  12. @Levon9404 on February 14, 2024 at 2:25 pm

    I will be 66 in three months, I’m physically more active than all my coworkers, I can do things physically they’re not capable of doing it. I take my vitamins religiously, and my immunity way stronger than my coworkers

    • @Drberg on February 14, 2024 at 2:48 pm

      Awesome! 💪

  13. @nevastrong2850 on February 14, 2024 at 2:48 pm

    I’m 55 & very active. At 52 pre-menopause started. Muscle tone went down, energy & some symptoms of hormone loss were extreme. After 2 years of finding the right hormone treatment, I’m 90% back to where I was. Dr Berg videos have been life-improving for me. This video oozes solutions that work. Ladies-don’t allow hormone changes to keep you down. Study options & remain diligent in finding what works for you. I look <40 & feel amazing!! Thank you Dr Berg! Happy Valentine’s Day! 💙💙🙏🏻🧬💪🏻🏃🏼‍♀️

    • @NazYC on February 14, 2024 at 3:50 pm

      What kind of hormone treatment did you do? Hormonal therapy?

    • @kidkanoo on February 14, 2024 at 4:17 pm

      I’m wondering how you found the right hormone treatment for your body?

    • @kathymarkle3967 on February 14, 2024 at 5:39 pm

      I’m here for this….

    • @Cave_Monster on February 14, 2024 at 8:25 pm

      Tell us more please?

    • @Penelope416 on February 14, 2024 at 10:20 pm

      Do you do hormonal replacement therapy?

  14. @tamitatangoto5134 on February 14, 2024 at 2:48 pm

    One online doctor said that “exercise is the closest thing we have to the fountain of youth.”❤🎉❤🎉

    • @davidsalvador8989 on February 14, 2024 at 5:27 pm

      I think your right. 1. get off all processed foods. 2. exercise! You see all kinds of people on “healthy” diets and I tend to see a difference in those that emphasize exercise looking younger being healthier.

    • @thanosspeedy2321 on February 14, 2024 at 5:49 pm

      When the energy produced by the mitochondria goes to the muscles, then we deprive the heart and the brain of this energy with the corresponding effects ( brain – heart strokes ).
      Νeeds moderate, dilated exercise , and outside, not in blue light gyms and EMFs.
      The whole thing is photoelectric

    • @LauraB.335 on February 14, 2024 at 7:17 pm

      I’d say fasting is more powerful, but exercise certainly helps, as does a ketogenic diet.

    • @ianstuart5660 on February 14, 2024 at 8:51 pm

      Agreed, but it is a controversial topic!

    • @ianstuart5660 on February 14, 2024 at 8:52 pm

      Fasting is number 1. From Pottenger’s Human channel!

  15. @mombeaubob on February 14, 2024 at 2:53 pm

    I am 80. My doctor told me my high cholesterol keeps her awake at night . I said , “Does my low blood pressure keep you awake, too?” She did not answer. No clogged arteries. No signs of heart disease. Still firm with strong muscles. I quit sugar in my 30’s. That is my answer.

    • @nrr7106 on February 14, 2024 at 3:14 pm

      Hi! Norma here from Florida, USA
      How did you start quitting sugar…?

    • @user-vv2wx4kc1k on February 14, 2024 at 3:23 pm

      ​@@nrr7106move out of USA for a start

    • @londonworkout6885 on February 14, 2024 at 4:09 pm

      @@nrr7106I believe quitting sugar is impossible BUT REDUCING SUGAR IS POSSIBLE

    • @ALLAMERICANA on February 14, 2024 at 4:31 pm

      @@nrr7106 the desire to consume sugar is connected to eating carbohydrates. Carbs turn to sugar in the blood. Gives you a boost of energy. But when you switch to the foods that this man promotes, you start obtaining energy from ketones. This in turn significantly reduces your cravings for sugar. It takes some time but it happens if you do it correctly. Interestingly, a lot of people also find that their cravings for other substances are significantly reduced or eliminated as well.

    • @scottorgan2255 on February 14, 2024 at 4:55 pm

      Just eat meat cooked in its fat with some vegetables and fruit Don’t consume anything in a box or packaging, my Dr recommended that I go for 30 minute walks 3 Times a week, i am 64 years old

  16. @Rajpalbrarsaharan on February 14, 2024 at 2:59 pm

    Honest personality nd no1 doctor of this temporary world. ❤❤

  17. @mariecurie7491 on February 14, 2024 at 3:30 pm

    I am 70, happily in menopause. Since retirement 6 years ago, and selling my last car, I have led a much more active lifestyle: cycling, walking, yoga, swimming. I eat what I like and don’t put on weight. The amazing thing is that the flu I got on 31 December got me off sugar – after a lifetime of addiction! I simply don’t want to eat sweet cakes and biscuits anymore. No withdrawal symptoms, and the flu is long gone

    • @marciamakoviecki3295 on February 14, 2024 at 9:21 pm

      You mean you’re post menopause. How is your muscle, are you lean and strong? Are you on any hormone therapy?

    • @Penelope416 on February 14, 2024 at 10:23 pm

      Did you fast when you had the flu?

    • @quantumpotential7639 on February 15, 2024 at 6:42 am

      You gave up sweet biscuits and became a sweet pea. ❤️

    • @mariecurie7491 on February 15, 2024 at 8:09 am

      @@marciamakoviecki3295 never did HRT. Maintain my muscles with the exercise referred to in my post. And housework 😁. Lean enough

    • @mariecurie7491 on February 15, 2024 at 8:11 am

      @@Penelope416 not deliberately. I did lose my appetite while I was in bed with fever (3 days). Then I started eating, and enjoyed savoury stuff

  18. @MusicMotivator on February 14, 2024 at 4:19 pm

    I had my most muscle mass at 54, so it’s not all a losing game, its about protein intake and resistance training!

  19. @mikesavoie3142 on February 14, 2024 at 5:31 pm

    I’m almost 72 years old, and still able to gain muscle, and my body fat is a mere 10%. Granted, I have been a life long exerciser who never smoked, took drugs, or drank heavily. I work a different muscle group every workout with 2 days rest between muscle groups. I use the heaviest weight that I can handle for between 6- 10 reps moving very slowly and concentrating on the lowering phase of the exercise. I use Mike Mentzer’s pre exhaust technique, and rarely perform more than 2 sets of any exercise, and I only perform 2 exercises per body part. I also perform sprints on an elliptical machine using both my lower and upper body going all out for as long and hard as I can last: usually between 20-30 seconds with 90 seconds of rest between sprints. I repeat this 8-10 times. I only do the sprints once every 12 days so that I can fully recover from the stress of the all out intensity. I also do Wim Hof breathing exercises, then take a cold plunge in 32-34 degree Fahrenheit water for between 3-5 minutes on the days that I don’t perform any strength training. I still feel like a 20 year old most of the time outside of feeling a little stiff first thing in the morning which passes after I have been active for 30 minutes or so. I am one of your subscribers, and really enjoy your videos. For many years, I was a vegan, but started the keto diet after seeing your videos and have never felt better. You have helped me immensely!

    • @andrestrat on February 14, 2024 at 10:55 pm

      Thanks a lot for sharing! Love that! I am only 64 and feel great since doing daily muscle exercises, improving my diet and taking cold showers . Will inquire about your muscle strength exercise method as I have a tendency to develop too much pain in the joints (arms in particular). Maybe I should do my moves at a slower pace or lower the weight…

  20. @GymGarageMan on February 15, 2024 at 12:50 pm

    Been training 40 years old school! Still in decent shape and pushing it to the limit in mid 50s!!!

    • @BananaGirl-yd4sv on February 15, 2024 at 1:01 pm

      Crazy training on your channel garageman keep it up pops subbed! Subbed

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