What a Difference a Month Makes

Yes indeed, what a difference a month makes. My last post was on September 13th, shortly after I returned from Australia. Not all long after this, I fell ill with a cold and I'm still in the recovery phase. What was especially difficult was a period of a few days when I was in a very bad state mentally? It's one thing being physically ill but, when combined with with a kind of mental collapse, the result is very grim. Fortunately this combined assault was gruelling but persisted for only a few days. 

What caused it I don't know. A new strain of virus? A result of the ageing process? I believe the catalyst for my illness was my sitting in front of an air conditioner for a couple of hours while taking to my granddaughter. This, in retrospect, was ill-advised. I know I'm sensitive to cold so why did I endure it for so long. Malls can also be quite chilling and I'm making an effort to always bring a jacket with me when entering them. A bout of illness like I've just experienced will probably kill me in a few years so I need to be proactive. 

Needless to say my exercise regime collapsed completely, as it always does. It was only last night that I made a partial resumption. All I can do is begin again and try to regain my former strength. I'm still coughing and this is the dangerous phase when the chest congestion can lead to pneumonia. I made a post about "walking pneumonia" in June of 2023. I don't think I have that now but it's still possible as I'm far from fully recovered.

In my last post (Six Movements Japanese Elders Do Every Day), I copied the transcript from a video and got Gemini to format the text. Another approach is to copy the URL of the YouTube video and get Gemini to summarise it. I've done this for a dietary video that I just watched and and the result was quite good. The video was almost 40 minutes long and not worth wasting that amount of time on. It was puffed up and could have been easily compressed into four minutes. These sorts of videos are quite annoying and so extracting the essential information quickly and easily is quite satisfying.

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This video, titled "Over 60? Reverse Muscle Loss NOW! Forget Eggs. This Vegetable Has More Protein" by Dr. Muscle Rebuild, is presented by biomedical scientist Dr. Rhonda Patrick. The video advocates for the use of specific vegetables, when properly prepared, as a superior method for seniors (over 60) to rebuild and maintain powerful, functional muscle mass, arguing they provide high-quality protein without the cholesterol risk associated with eggs [00:12].

The core of the video is a detailed breakdown of 10 muscle-building vegetables:

10 Muscle-Building Vegetables for Seniors

1. Cooked Spinach [03:13]

   • Protein: Provides 5 to 7 grams of complete, high-quality protein per cup [04:21] with zero cholesterol.

   • Key Benefits: Offers 6x your daily Vitamin K, 4x Folate, Iron, Magnesium, and Potassium [04:30]. It also contains natural nitrates that convert to nitric oxide, improving blood flow to muscles and enhancing repair [05:37]. Cooking increases nutrient absorption by up to 300% [06:39].

2. Cooked Kale [08:01]

   • Protein: Approximately 7 grams per serving [08:23].

   • Key Benefits: Contains more bioavailable calcium than milk, which is crucial for bone strength [08:48]. It is rich in glucosinylates, which significantly reduce the chronic low-grade inflammation that drives muscle breakdown (sarcopenia) [09:28].

3. Cooked Mustard Greens [12:05]

   • Protein: 5 to 6 grams of complete protein per serving [13:50].

   • Key Benefits: Delivers over 500% of your daily Vitamin K needs [14:02]. Its hidden power is the highest concentration of the enzyme myosinace found in any vegetable, which has been shown to potentially reverse age-related muscle loss by up to 30% [14:29].

4. Cooked Green Peas [15:04]

   • Protein: Provides between 7 and 8.5 grams of complete protein per serving [16:16].

   • Key Benefits: Contains high levels of Vitamin K and concentrated magnesium and potassium [17:47]. The natural nitrates in peas enhance the efficiency of oxygen delivery to your muscles during activity [18:21].

5. Cooked Broccoli [19:05]

   • Protein: Offers 6 to 8 grams of complete protein per serving [20:28].

   • Key Benefits: Contains sulforophane, a compound that directly stimulates muscle protein synthesis in seniors by activating dormant growth pathways [21:24]. Proper preparation (light steaming for 4 minutes followed by an ice bath [21:09]) is essential to preserve these compounds.

6. Cooked Asparagus [23:30]

   • Key Benefits: A powerhouse of the master antioxidant glutathione, which acts as a "security guard" to protect muscle cells from oxidative stress and strain, aiding in faster recovery [23:40]. Cooking makes the glutathione precursors much more available for the body to absorb [24:24].

7. Cooked Brussels Sprouts [25:59]

   • Protein: Approximately 6.6 grams of complete protein per cup [26:36].

   • Key Benefits: Contains a specific form of Vitamin K2, which directs calcium into bones and teeth while keeping it out of arteries and soft tissues, preventing dangerous calcification [27:00].

8. Lima Beans [28:32]

   • Protein: A hefty 8.8 grams of complete protein per cooked cup [29:05].

   • Key Benefits: Loaded with the amino acid Lysine, which is critically important for igniting muscle protein synthesis in older adults [29:11]. They also contain resistant starch, which acts as a prebiotic to help muscles utilize protein more efficiently [29:30].

9. Soybeans (Edamame) [31:05]

   • Protein: An incredible 11.9 grams of complete protein per cup [31:32].

   • Key Benefits: Floods the bloodstream with Leucine, the "master amino acid" that flips the switch to turn on muscle protein synthesis [31:45]. Isoflavones increase the growth hormone IGF-1 and block the muscle-destroying stress hormone cortisol [31:58].

10. Sweet Corn [33:30]

    • Protein: A surprising 7.8 grams of high-quality protein per cup [33:57].

    • Key Benefits: Contains the powerful antioxidant Zeaxanthin, which prevents muscle breakdown by neutralizing free radicals [34:03]. It is also rich in B vitamins like Niacin (Vitamin B3), which is essential for converting the protein you eat into actual muscle tissue [34:25].

The video concludes by urging viewers to take action and incorporate at least one of these vegetables into their diet [37:43].

You can watch the video here: http://www.youtube.com/watch?v=GpOz_oMQrx8