A caution from a 54 year old who has returned to resistance training after a 7 year break: doing explosive lifts when you're older can get you tendinopathy. Rotator cuff, biceps, patellar, piriformis - I've messed up all my tendons in the last 8 months. The risk is probably higher if you're not an experienced lifter since in the beginning, strength and force output develops faster than tendons, so after one year of lifting you're just strong enough to hurt yourself.
My experience is that it doesn't even require explosive movements to sustain injuries. Most often they just happen out of the blue and for no apparent reason.
@@playpianotoday6223Lifting too heavy and/or using movements that are causing stress your body doesn't like, try to found the movements that cause you less stress and lower the weight so your joints aren't getting hit, perhaps wear suppression on your joints too
I have had just the opposite experience. But I've trained near daily all my life. In my mid-50s, I began cutting down on VOLUME. Since then, I've been injury free (Knock on wood.). That was 16 years ago. All those years I was OVERTRAINING. Probably your mistake now. You might be thinking that I'm just not strong enough to hurt myself. Not true, Still lifting 3/4ths of what I did in my prime. More than most half my age. Orders of magnitude more than most men my age.
I think you need to build up to it. Probably squeezing something really hard should be fairly safe. I've been going to gym as 59 year old for 8 months , I do put the effort in, but make sure I have rest days, at least one of 3 days in week ( ie do it 2 to 3 times a week - 1 week off every 2 months is meant to be excellent ) . My take is you must be warmed up. For my mind focus exercises with large weight, only do it for specific exercises I feel very good about- eg would never do it for a deadlift ( don't do deadlifts anyway - RDLs yes ) , or a shoulder press . My mind focus ones are seated leg raise ( quads ). lat pulldowns , and machine bench press. I do others things explosively at less weights though pull ups, serratus punching etc , plyo box jumps . Again it has taken 6 months to get the foundation to do this . I also do some cable bicep curls at speed as quite dynamic . Someone else may do completely different set of mind focus few reps. TBF I not trying to go as fast as possible on those ( unlike sometimes with pull ups ) - I'm trying to engage more of the muscle - but you do have to pull/push fast to do those weights, Plus I prep each of these with breathing like I'm some olympic athlete :) . I think the quads, press , pulldown and squeeze are all normal reactions that happen in real life . Squeeze tight to hang on ( not fall to death ) , push to shove danger away , pull down to get to safety. Some weird rotator cuff in an off balanced pull would injury in normal life, let alone in the gym
A word of caution. I am 82 and still work out to a 12 rep failure mode, but not with explosive force. I have hurt most parts of my body in the gym. All of them have come using rapid motion. The older I get the easier it is to hurt myself. Now I never do rapid force exertion. And stay at a slower and more deliberate muscle activation. This routine keeps me in the gym. F=MA. THE FASTER YOU TRY TO MOVE A WEIGHT THE HIGHER THE FORCE REQUIRED. THAT'S WHY YOU GET HURT.
Agree. Explosiveness type training in over 60's will almost certainly lead to injury (injury that takes longer to heal at that age), even in those who have been training all their lives. And, unless you are very much out of shape, the aim is not to build muscle and power, it is to maintain it.
My health has improved so dramatically over the last six months thanks to you. Really looking forward, in maybe a few more months all going well, to some truly explosive workouts.
Nick, thank you….your hard work is such a gift to all of us. I wonder if you would consider a complete senior plan, so say you were sixty, what therapies, supplements, exercise, foods, mental, spiritual, and any other facet of life would you practice. I’m sure if I were to listen to all of your previous videos, I could get an idea of that, but it would be so nice for people like myself who don’t have the time or ability to stay focused to glean all that information from such a huge collection of videos….again thank you for all your hard work!!!
For anyone that discovers this channel, it will keep you from going down a rabbit hole unprepared on other influencer-type youtube channels. In other words, the data/mechanism driven content here can help maintain a good perspective. Studies may be a mixed bag, but what else do we have? 100% anecdotal is poor. I listen to my body, but without some fact driven knowledge, how will I react to my body's messages? This channel is awesome.
I’m 61 and I’ve spent years learning how to get good at doing the main compound lifts and working up to heavy weights. If you want to change your life , DO THIS and keep doing it. Yesterday I just went surfing with my 11 year old son in Toffino, BC for the first time. I’m 5’10”, 180lbs and after about 5 or 6 tries I was able to stand up and ride small waves. Being relatively strong REALLY helps with any physical activity and it slows down the aging process. Learn the basic compound barbell lifts…squats, deadlifts, bench, standing BB OH press, bent over BB rows, weighted chins…you have to slowly add weight to the bar and push through your limits and “Learn to embrace the suck” as they say. One thing I can hostly say, I’ve never regretted a really hard workout.
You're a stud, and as you age further, comparing yourself to others your age will keep you motivated to continue. Do you still have a full head of hair? Consider yourself doubly blessed! 😄
@@jc4evur661 Oh I’m no stud and have no illusions 😝 but I can squat 310 and deadlift 380 (which isn’t anything amazing but it’s not bad) And unfortunately my hair started thinning in my 30’s. Just genetics, BUT, I do have more hair than my father did , and he never worked out a day in his life, so maybe it helps in that regard too 🤔
In my mid-40s, I was seeing a decrease in muscle strength. Not extreme, just getting harder to lift a big box of cat liter out of the shipping cart. Back into the gym I went. Now I'm trying to get all my friends to lift weights
At 66 in the gym, and I have never been a couch potato, with shoulder injury and two healed ankles…. The few others my age just marvel at being alive and still at it. I was totally fine until about 60, and I still remember a female classmate in yoga saying at 60 …. “It’s all over now! I was thinking it was so dramatic, but as time churned on with the breaks and sciatica it pushed me to get stem cells. Not giving up yet, nor look like it but the body really was not made to last long after 45.
Avoiding falls in old age? Not just weight training but just as important: Dance. Learning and practicing dance movements reinforces brain-to-muscle control, particularly in movements of changing direction and balance. The better you can dance a jig, the less likely you are to fall.
It's really important for older people to stretch and warm up before working out. In fact, this should happen daily even if you are skipping a workout. Cool downs at the end are also important before resting. If you are just starting out, please take care. Your ligaments are likely not ready and can fail doing something you use to easily do. This ,by the way, starts to happen after 30 if you have not been active.
77 here; power walk, run, hanging, body weight exercises; added muscle and quick reactions too… to do; change to bare foot shoes to restore toe spread for balance…
It's good to note that while on a population level, the decline in strength and muscle mass is smooth, but on an individual level, it resembles a graded step function - short periods of steep decline followed by a long period of relative maintentance. So the decline in strength and muscle mass is due to great loss during periods of inactivity, which is not recovered from. Avoiding injuries and periods of inactivity is of utmost importance when clawing onto the muscle mass you have built young. Peter attia talks about this.
I’ll turn 70 soon and I’ve been doing resistance training for about ten years (better late than never). At this point, progressive overload is no longer possible. I’m fighting to maintain my level and at the beginning of losing strength. I will keep trying as long as possible but I think that progressive overload is in the rear view mirror for anyone my age or older who isn’t a beginner.
You maybe need things like creatine, nad (via nmn or nr), nac, melatonin, taurine, red light therapy, and other things such as stem cell and testosterone therapy. But I haven't looked into those last two yet.
Don't give up just yet.. I'm 70 lift 3x weekly and 1 day of short intense cardio.. I keep waiting to tail off but I'm still gaining muscle and strength.. make sure ur testosterone is normal if not go on trt..also good sleep and adequate rest between workouts is really critical.. I also take creatine which does help and some other various vitamins and supplements..im sure as hell not as strong as I was at 26 but I'm a hell of alot more muscular and stronger than I was at 60 when I started back... good luck my friend..
@@mikelevenson7271 Thanks. I started taking creatine about 9 months ago and taurine recently. I never noticed any difference with creatine but after just a few weeks of taurine my recovery seems quicker. Too soon to know for sure. Also I do cardio 6 days a week so that inhibits strength training but I love cycling so I’m not willing to give it up.
76 and needed a Cain because of torn glutes. Started resistive training doing squats, side stepping, supine bridge, and clamshell. No cain now, can run up stairs, and getup from the floor with no trouble.
Yes, 65-year-old runner here. I was recently shocked by a Dexa scan that showed osteoporosis. I always thought my running and walking would protect me - it does not.
I had the same thing happen to me. I'm 65 and have done cardio every week regularly since I was 50 yo. So not a runner, but have always been thin and relatively fit. I had a Dexa scan a few months ago and it put me on the very low end of bone density (.270). Been trying to ramp up the weights, but it's tough with my puny arms.
Although I love all of your videos, this was my favorite video yet... only because of its relativity to my line of work; I train people over 50. Explosive power is often overlooked and you succinctly summed up its need along with a quick way to put it into practice. Great work as always!
This is why I incorporate both weight training for strength and kettlebells for power, HIIT and strength. I also use elliptical for steady state V02 max improvement. I am 69 years old.
imo there should have been emphasis on ligament training in this too. what good is muscle training if you hurt yourself along the way. it's important to strengthen ligaments first, with low weights and high reps before moving on to this somewhat more advanced regime.
Dear Nic, i am eagerly waiting for your conversation with Dr Seyfried which you talked about in one of your podcasts. Please make one it would be so much helpful to a large number of audience.
At 64 and being an amateur lifter, the biggest problem I have is AC shoulder pain. I've found that limiting the range of movement a little bit seems to help.
If one reduces food intake and protein to lengthen lifespan, one would think this decreases muscle mass which seems counterproductive. What should one do?
This coincides with Peter Attia's concept of strength vs power in older adults. As someone who lifted in my youth (squat / bench / deadliift) I have completely changed my focus at age 62 : instead of moving the heaviest weight within a basic range of motion, I now do the Olympic lifts (snatch and clean & jerk) to cultivate maximum power output and explosiveness! It also requires more mobility to do these lifts but you have less actual weight on the bar! At 60+ ego should have ZERO place in your training attitude and approach!
I used to use kettlebells to do ballistic lifts. Now I have a disk bulge at S1/L5 and my right foot is numb most of the time. I strongly advise that you review the work of Stuart McGill about the long-term effects of loaded flexion on the lower back. He is now a retired research professor at University of Ottawa, 245 peer-reviewed papers in science periodicals, and generally recognized as the world's leading expert on back issues. I personally wished I never did the ballistic movements. Long-term they can be quite debilitating. i am 68 today.
I have been doing intensive resistance training for the past 8 months while taking up to 3 grams of NMN powder a day, along with a mostly vegetarian diet. I am 70 and for the first time in my life I have been growing considerable muscle. My deep sleep has improved considerably and I even dream during naps. I am also milking cows, the most strenuous job I have ever had. My health has never been better. Since I have been taking supplements for decades I can only attribute this turnaround to NMN. Its effects are overwhelming.
I would like to add that you have to do different things. I row on the ocean, bicycle, walk. But when I joined the Y and started going to strength training, yoga, Pilates, wow, I realized that I was not used to moving in different directions, balancing in certain ways, moving weights in certain ways, etc. Please do not imagine that whatever you are doing is enough. Do some other things as well.
What you are saying is great and all, but seriously, I am just lucky enough to be able to lift weights at all. And proud of myself for the tiny bit of muscle I have built with my measly 3 and 4 pound dumbbells. I'm not going to overthink this too much, but hopefully I can 'bulk up' (haha!) my 5'7", 113 lb pound body, at least a little. 💪
The nice thing about building muscle is that as long as you are taking the muscle to near exhaustion in a range of 5-50 repetitions, for multiple sets, you will get similar results. light dumbbells are totally not a problem. So if you have the time and patience to do sets of 25-30 reps to near failure then you’ll build muscle and perhaps achieve enlightenment in the process.
@@Physionic I doubt I could ever do more weights than I am doing. I also have osteoporosis so I have to be careful of my tiny wrists and my elbows. Pushing too hard just gets them to aching (and yes, I use supports in both areas). After menopause I have become a bit fragile unfortunately. Trying to overcome that, but it's hard. I won't give up though!
Take extreme caution with terms like "explosive" for the aging. In my 40s that advice was directly responsible for rotator cuff complications. Resulting in my declining excercise. In my 60s returning to exercise the basic body tone is simply not what most exercise programs understand. This time I have a torn bicep to add to rotator cuff. Exercise programs are needed but many will be like me and require rehab, followed by basic toning for a very long time prior to considering "explosive". A focus on power over strength-endurance is an error in my opinion.
This is easy for a young person to say. It’s a whole different deal when you’re there. The problem these people overlook is that your ability to recover from exercise declines. Testosterone replacement therapy is essential, and protein supplements are essential.
I’ve incorporated 2 things recommended by Robin at science of self-care: vibration plate and weighted vest. Can you speak to whether either of these improve power for people over 60?
At 58 my health plan is cycling, 1.30 each day in the hills and on Zwift, On the road gives a great overall workout climbing hills standing either Threshold or VO2max and Zwift for sprints and those long Tempo grinds. Resting HR of 38 and a massive 57 kg. Plus Cycling is very social and is my primary source of entertainment.👍👍
I'm 58(5'10" 200lbs) I was at my worst 6 months ago. It was difficult to walk(I went to watch a pro golf tourney in Thailand) for more than an hour, felt extremely unbalanced and weak. I've always prided myself on having a lot of energy so I decided to try and get that back. Well, it's almost exactly 6 months later I've exercised at least 5x every week and I'm down to 195lbs..but really I should be 185lbs. by now which shows how damaging over-eating truly is. I do have much of my old energy back and now I'm implementing a lot more weight training as I started with almost all cardio. If I had to start all over my last 6 months would be almost all weight training and very little cardio. The cardio helped the first 3 months but after that I think I started losing too much muscle, so really a big negative right there. Heck, I'd say to anyone my age just go on a push-up campaign, 3-10 sets a day 5x a week to see where that gets you in 3 months.
This is a great topic. I'm 58 and focus my exercise on swimming. Earlier in my life I was a cross-country runner in high school and college, and then was a very active recreation league soccer player until my mid-40s. But eventually, my knees would not allow me to continue playing soccer or even running on pavement, so I switched to swimming. At masters swim practices I see a lot of very fit 80-year-olds swimming. Sometimes I talk to someone who I think is in their mid-60s and then they tell me they are 85. What I would like to know is if there has been any research done on swimming and aging, similar to lifting weights? For example, to me swimming feels like it fits between about half way between aerobic exercise like biking and the type you talk about here which is weight lifting. If someone post-60s is a good swimmer, to they need to lift weights also?
I do the same with rowing on a rowing machine. Unlike jogging, it's easier on my leg joints (one leg is part titanium), helps build upper body strength, and I can go right up to my maximum heart rate (165, Tanaka method). My ligaments are bottom 1% in strength, so my lifting is light weights, 12 to 24 reps intended, and I STOP when my body tells me, sometimes for 10 minutes, sometimes 10 days for a particular muscle/joint/ligament. My type 2 diabetes is mostly managed with large dose metformin (long-term effects of insulin was a shocker, easily 2-3x mortality just from using insulin), plus one of the other diabetes pills. Only use glipizide if you do NOT have cardiovascular disease - there are other options if needed. Lost 55 lbs. That was the biggest change, as now my body clears excess blood sugar quickly. I've always been cardio active, but that was not enough. Of course, a keto diet/Mediterranean diet, but only about 80-85% compliance. Next A1c should be 6.0 to 6.2. Interestingly, optimal A1c for diabetics to minimize total mortality appears to be 6.8 to 7.2 per large-scale data for age 70+, vs. 5.6 to 6.0 for non-diabetics under age 60. Not double-blind, but adjusted for age, sex, and other medical conditions. A lot of that is from breaking down multiple Cleveland Clinic studies.
Starting doing seated dumbbell arm extensions, on set four my right elbow just flared up from nowhere there was no indication of anything wrong on the first 3 sets, well I have a huge lump on my elbow which is extremely sore, elbow bursitis is no joke. I’m 61 and have worked out all my life, but had not do this exercise for quite awhile.
I am 84 in a few weeks. My lab work is essentially ‘perfect’. Muscle loss was obvious around 70. But as a life long walker…legs of steel…good balance. No problems with stairs. I suppose the legs are the primary beneficiaries? Is it “back to the gym time?
What’s the best nutrition supplement at that age … if. We do resistance training ? Have u got another video out to support nutrition for over 60s and exercise ?
I’m so happy to hear this info, on pertinent occasions when I beat a fall, I’ll then exclaim “I’m Jackie Chan, I’m Jackie Chan!!!” (Oh yeah, I’m over 60)
Could you dig out some data for a topic of exeercises wirh glaucoma please? It is not adviseable to do heavy lifting or other strenous exercuses but in the old age it would be great to have both: sight and strengh...
The head scratcher: to increase muscle mass & strength, you need protein synthesis via mTor …yet higher mTor = complications of aging along other pathways.
I have a question - is it better for the older generation to take a whey protein or EAA? I want to add a little more protein for work outs! What does your science say about this age group - thanks
Just wondering if you could look at the science saying post menopausal women should not take supplements containing iron. One multi-vitamin company is saying that 9 mg would have no adverse effects in a multi vitamin. A big Thank you if you might take a look at the science.
A part 2 on Nutrition would be interesting. E.g. Research suggests reduced digestion of certain micronutrients and protein. Plus anabolic resistance indicating more protein? Research also suggest insulin resistance suggesting a slightly lower carb higher fat diet. Perhaps also benefits to certain fats to help with skin, brain etc.
75 years old. I can trap bar deadlift 280 lbs 6 times. Never have taken creatine or steriods and never will. Also, never smoked and only rarely drank alcohol in my 20's, 30's, and 40's.
I have heard of how obesity appears to be correlated with the introduction of seed oils. Have you done a video on this? Seed oils was introduced as something healthier than lard, fallow and butter. But it appears to contribute to our fat which the body is unable to use or get rid of.
Thanks for another informative video! May I ask, why do you think our muscle power and size decreases with age? More specifically, is it the loss of function in our nervous system, thyroid, sex hormones etc that causes the drop off of physical abilities? I ask because the solution might also include supplementation.
Great question - it's definitely multifactorial. There's denervation of the motor unit (the combination of the neuron and the muscle cells), there's changes in hormones, there's accrued damage (oxidative stress), there's a loss of satellite cells, and more.
It definitely includes supplementation. I don't see any way to do without them. as older individuals most of us are deficient in digestion, free form amino acids solve that problem IMO
@@Physionic , and even more, my stack has grown to over 50 different vitamins, minerals, amino acids, micelle, MCT, I think it's worth it. I'm back in Grad School and planning the NEXT 30 years of my life... Definitely worth it. go slow, add one at a time, do research, pay attention. exercise.
Weight training over 40 is as much about strength training as injury management. If you get injured, it could be months before you can return. Explosive movements are more likely to lead to injury.
Get away from or rid of chairs and squat down to the ground as much as you can. People who don’t use chairs end up being more fit and ambulatory later in life.
@@unutilisateur4729 I was using it for 2 weeks Orally and Topically my bald scalp start to fill with new hair and it is so thicker because it is Antifibrotic it encourages keratin in the hair and prevent from any infections attacking the follicles like a shield 🛡️
Hi sir... I'm about to finish my degree in biochemistry and physiology.. I need advice on what major to pick for postgraduation molecular medicine or chemical pathology
If you move the weight as quickly as possible, then you risk injury to one's self. We are no long 20 yrs old. What about supplementing one's diet with diverse collagen's ?
@physionic If - IF - accumulating mitochondrial senescence is due to mitochondrial DNA damage is there any way to reverse this? Apoptosis will clean things out but not *reverse* DNA-induced senescence .. thoughts here?
I love your videos! Unfortunately my parents don't speak English and they don't trust me, obviously. Is there a way how could the community contribute with subs in other languages?
REDUCE HIGH-INTENSITY TRAINING {REHIT} (only 2 set about 90% heart rate until exhaustion with 1 rest for 2-3 minutes) research found that heavy ang long duration HIIT is not good for long term health. I prefer using 1 dumbbell with 1 hand, then the other hand, as I am 70 yo man.
Resistance training wouldn't simply be weights, correct? Wouldn't that also include running for instance? Cycling also? Cycling isn't impact related like running, but it's still resistance in nature. Both I'd estimate have to do with "explosive" use too. Also, wouldn't these two especially have side effects for metabolism for several reasons? Your being clean cut here is an asset in several ways. Avoiding beards, tattoos, and mutilated ears, good going. With the specs, it's like hearing it from Clark Kent!
I caught myself from falling down the stairs a couple of weeks ago. I think the pain I felt after from the sudden twitch from the reaction is greater than I would of left if I let myself fall and tumble. I'm 29 and muscular ffs 😄.
Hi Nick, been following your blogs all the time. Hope you will take about better to take methylene blue alone or mix it with ascorbic acid together. Lots of conflicting in this topic. Thanks
Honestly, I don't know - I haven't looked at the interaction between methylene blue and ascorbic acid. I usually follow the KISS principle, but there might be nuance there I'm missing.
Ascorbic acid (A2) reduces methylene blue so I'm not sure if you're using them together or if you're cycling it. You can see that in the kitchen. Put some ascorbic acid on the methylene blue in water and see what happens! There's a lot more information because of methylene blue redox in its colorless form/ effectiveness that I do not know. But it's easy to find out.
Nup sorry. Bad advice. Tendons, ligiments and joints over 60 do not cope well with explosive movements. These can easily lead to injury doing more harm than good. I do slow jogging and regular weights but don't injure myself as that can lead to more strength loss.
I have a hard time understanding that concept of power, especially the graphic of the mice. I get the vague idea that if you apply a force quicker then it will be harder for the muscles to contract to counteract it but that's about it. Nevermind I get it with the explosiveness. I was just confused by the weird physics units. That's why some muscular people's strength translates very poorly in certains disciplines like boxing for example.
As far as I'm aware the idea that it requires heavy weights and low repetitions to build muscle is outdated. Also not necessary to go to failure. In fact the downsides of lifting to failure probably get worse with age.
@@Physionic Well, more specifically, how do they provoke the mouse ...motivate the mouse....to put some energy into it. You can't just tell the mouse "explosive go!".
For a time you looked straight ahead so that you allowed the beauty of your eyes to shine In this TH-cam you are tending to peer just under the top frame. I’m not sure if you are intending to ‘condemn’ or are wondering if your audience is following you or… please look straight ahead
Resistance training after 60 isn’t just about staying in shape; it’s about resisting the urge to sit down and never get back up!
Your ability to fight gravity is literally what indicates you are alive.
I’m finding it hard to get up…
Love it! But of course, this is something even the younger generation(s) deal with these days. We ALL sit too much.
Why is everyone always so excited about not doing anything?
Well Said! 👍
A caution from a 54 year old who has returned to resistance training after a 7 year break: doing explosive lifts when you're older can get you tendinopathy. Rotator cuff, biceps, patellar, piriformis - I've messed up all my tendons in the last 8 months. The risk is probably higher if you're not an experienced lifter since in the beginning, strength and force output develops faster than tendons, so after one year of lifting you're just strong enough to hurt yourself.
My experience is that it doesn't even require explosive movements to sustain injuries. Most often they just happen out of the blue and for no apparent reason.
How can I do the exercise without getting tendinophathy? I’m 67 and I find that strength training does often leave my joint very painful.
@@playpianotoday6223Lifting too heavy and/or using movements that are causing stress your body doesn't like, try to found the movements that cause you less stress and lower the weight so your joints aren't getting hit, perhaps wear suppression on your joints too
I have had just the opposite experience. But I've trained near daily all my life. In my mid-50s, I began cutting down on VOLUME. Since then, I've been injury free (Knock on wood.). That was 16 years ago. All those years I was OVERTRAINING. Probably your mistake now. You might be thinking that I'm just not strong enough to hurt myself. Not true, Still lifting 3/4ths of what I did in my prime. More than most half my age. Orders of magnitude more than most men my age.
I think you need to build up to it. Probably squeezing something really hard should be fairly safe. I've been going to gym as 59 year old for 8 months , I do put the effort in, but make sure I have rest days, at least one of 3 days in week ( ie do it 2 to 3 times a week - 1 week off every 2 months is meant to be excellent ) . My take is you must be warmed up. For my mind focus exercises with large weight, only do it for specific exercises I feel very good about- eg would never do it for a deadlift ( don't do deadlifts anyway - RDLs yes ) , or a shoulder press . My mind focus ones are seated leg raise ( quads ). lat pulldowns , and machine bench press. I do others things explosively at less weights though pull ups, serratus punching etc , plyo box jumps . Again it has taken 6 months to get the foundation to do this . I also do some cable bicep curls at speed as quite dynamic . Someone else may do completely different set of mind focus few reps. TBF I not trying to go as fast as possible on those ( unlike sometimes with pull ups ) - I'm trying to engage more of the muscle - but you do have to pull/push fast to do those weights,
Plus I prep each of these with breathing like I'm some olympic athlete :) . I think the quads, press , pulldown and squeeze are all normal reactions that happen in real life . Squeeze tight to hang on ( not fall to death ) , push to shove danger away , pull down to get to safety. Some weird rotator cuff in an off balanced pull would injury in normal life, let alone in the gym
A word of caution. I am 82 and still work out to a 12 rep failure mode, but not with explosive force. I have hurt most parts of my body in the gym. All of them have come using rapid motion. The older I get the easier it is to hurt myself. Now I never do rapid force exertion. And stay at a slower and more deliberate muscle activation. This routine keeps me in the gym. F=MA. THE FASTER YOU TRY TO MOVE A WEIGHT THE HIGHER THE FORCE REQUIRED. THAT'S WHY YOU GET HURT.
Agree. Explosiveness type training in over 60's will almost certainly lead to injury (injury that takes longer to heal at that age), even in those who have been training all their lives. And, unless you are very much out of shape, the aim is not to build muscle and power, it is to maintain it.
@@Nic1963Dbut perhaps is important to be fast, not only strong. How about going explosive with less kg?
@@untioThat is what I am buying into.
My health has improved so dramatically over the last six months thanks to you. Really looking forward, in maybe a few more months all going well, to some truly explosive workouts.
I'm thrilled to hear it Geoff!
He’s helped me too! This guy is one of my go-to’s!
Nick, thank you….your hard work is such a gift to all of us.
I wonder if you would consider a complete senior plan, so say you were sixty, what therapies, supplements, exercise, foods, mental, spiritual, and any other facet of life would you practice.
I’m sure if I were to listen to all of your previous videos, I could get an idea of that, but it would be so nice for people like myself who don’t have the time or ability to stay focused to glean all that information from such a huge collection of videos….again thank you for all your hard work!!!
For anyone that discovers this channel, it will keep you from going down a rabbit hole unprepared on other influencer-type youtube channels. In other words, the data/mechanism driven content here can help maintain a good perspective. Studies may be a mixed bag, but what else do we have? 100% anecdotal is poor. I listen to my body, but without some fact driven knowledge, how will I react to my body's messages? This channel is awesome.
The channel is excellent.
It is! Nic is trying to help us
I’m 61 and I’ve spent years learning how to get good at doing the main compound lifts and working up to heavy weights. If you want to change your life , DO THIS and keep doing it. Yesterday I just went surfing with my 11 year old son in Toffino, BC for the first time. I’m 5’10”, 180lbs and after about 5 or 6 tries I was able to stand up and ride small waves. Being relatively strong REALLY helps with any physical activity and it slows down the aging process. Learn the basic compound barbell lifts…squats, deadlifts, bench, standing BB OH press, bent over BB rows, weighted chins…you have to slowly add weight to the bar and push through your limits and “Learn to embrace the suck” as they say. One thing I can hostly say, I’ve never regretted a really hard workout.
You're a stud, and as you age further, comparing yourself to others your age will keep you motivated to continue.
Do you still have a full head of hair? Consider yourself doubly blessed! 😄
@@jc4evur661 Oh I’m no stud and have no illusions 😝 but I can squat 310 and deadlift 380 (which isn’t anything amazing but it’s not bad) And unfortunately my hair started thinning in my 30’s. Just genetics, BUT, I do have more hair than my father did , and he never worked out a day in his life, so maybe it helps in that regard too 🤔
@@gcruishank9663 Baldness comes from the mother's genes
In my mid-40s, I was seeing a decrease in muscle strength. Not extreme, just getting harder to lift a big box of cat liter out of the shipping cart. Back into the gym I went. Now I'm trying to get all my friends to lift weights
At 66 in the gym, and I have never been a couch potato, with shoulder injury and two healed ankles…. The few others my age just marvel at being alive and still at it. I was totally fine until about 60, and I still remember a female classmate in yoga saying at 60 …. “It’s all over now! I was thinking it was so dramatic, but as time churned on with the breaks and sciatica it pushed me to get stem cells. Not giving up yet, nor look like it but the body really was not made to last long after 45.
Avoiding falls in old age? Not just weight training but just as important: Dance. Learning and practicing dance movements reinforces brain-to-muscle control, particularly in movements of changing direction and balance. The better you can dance a jig, the less likely you are to fall.
It's really important for older people to stretch and warm up before working out. In fact, this should happen daily even if you are skipping a workout. Cool downs at the end are also important before resting.
If you are just starting out, please take care. Your ligaments are likely not ready and can fail doing something you use to easily do. This ,by the way, starts to happen after 30 if you have not been active.
77 here; power walk, run, hanging, body weight exercises; added muscle and quick reactions too… to do; change to bare foot shoes to restore toe spread for balance…
It's good to note that while on a population level, the decline in strength and muscle mass is smooth, but on an individual level, it resembles a graded step function - short periods of steep decline followed by a long period of relative maintentance. So the decline in strength and muscle mass is due to great loss during periods of inactivity, which is not recovered from. Avoiding injuries and periods of inactivity is of utmost importance when clawing onto the muscle mass you have built young. Peter attia talks about this.
I'm 64, my primary goal is to stay away from doctors/hospital. I keep the fat off by doing lots of exercise and staying away from toxic foods/drink.
I'm 65 been carnivore for 5 weeks never felt better just a FYI
I'm 31. My primary goal is the same :D
Almost 60 and in the best shape of my life even when I played competitive sports.
I agree 💯. Avoid the medical industrial complex as much as possible.
@@hicoteo are you guys on gear or TRT? If yes, when did you start and what is your dose?
@@ayasugihada no trt. I'm open to the idea some day but I'm feeling good so far.
I’ll turn 70 soon and I’ve been doing resistance training for about ten years (better late than never). At this point, progressive overload is no longer possible. I’m fighting to maintain my level and at the beginning of losing strength. I will keep trying as long as possible but I think that progressive overload is in the rear view mirror for anyone my age or older who isn’t a beginner.
You maybe need things like creatine, nad (via nmn or nr), nac, melatonin, taurine, red light therapy, and other things such as stem cell and testosterone therapy. But I haven't looked into those last two yet.
Don't give up just yet.. I'm 70 lift 3x weekly and 1 day of short intense cardio.. I keep waiting to tail off but I'm still gaining muscle and strength.. make sure ur testosterone is normal if not go on trt..also good sleep and adequate rest between workouts is really critical.. I also take creatine which does help and some other various vitamins and supplements..im sure as hell not as strong as I was at 26 but I'm a hell of alot more muscular and stronger than I was at 60 when I started back... good luck my friend..
@@mikelevenson7271 Thanks. I started taking creatine about 9 months ago and taurine recently. I never noticed any difference with creatine but after just a few weeks of taurine my recovery seems quicker. Too soon to know for sure. Also I do cardio 6 days a week so that inhibits strength training but I love cycling so I’m not willing to give it up.
look up micro cycles and keep up the protein and sleep!
@@mikelevenson7271 Love me some Creatine, though I do hate all the bathroom breaks.
76 and needed a Cain because of torn glutes. Started resistive training doing squats, side stepping, supine bridge, and clamshell. No cain now, can run up stairs, and getup from the floor with no trouble.
Yep! I used to hike 40 miles a week, workout in the gym 3 days a week. Then I got MS. Fall all the time. Luckily, haven't been seriously injured yet.
I am 72 and I am stronger now than when I was 25! 😄😄 But that has taken some effort to do!
Yes, 65-year-old runner here. I was recently shocked by a Dexa scan that showed osteoporosis. I always thought my running and walking would protect me - it does not.
I had the same thing happen to me. I'm 65 and have done cardio every week regularly since I was 50 yo. So not a runner, but have always been thin and relatively fit. I had a Dexa scan a few months ago and it put me on the very low end of bone density (.270). Been trying to ramp up the weights, but it's tough with my puny arms.
Do you take vitamin d3/k2? It's supposed to help strengthen bones very well but you need a little calcium too
You gotta up the saturated fats and protein…
@@PercyJackson93 yes, I've added them.
@@andrewrivera4029 I'm increasing my protein but not the saturated fat. I don't want to exchange osteoporosis with heart disease.
Although I love all of your videos, this was my favorite video yet... only because of its relativity to my line of work; I train people over 50. Explosive power is often overlooked and you succinctly summed up its need along with a quick way to put it into practice. Great work as always!
Awesome to get the perspective of someone who's actually doing hands on work in the matter - thanks Dan.
This is why I incorporate both weight training for strength and kettlebells for power, HIIT and strength. I also use elliptical for steady state V02 max improvement. I am 69 years old.
imo there should have been emphasis on ligament training in this too. what good is muscle training if you hurt yourself along the way. it's important to strengthen ligaments first, with low weights and high reps before moving on to this somewhat more advanced regime.
Dear Nic, i am eagerly waiting for your conversation with Dr Seyfried which you talked about in one of your podcasts. Please make one it would be so much helpful to a large number of audience.
Nice video as usual nick 🙏
I just wondered if you would do a video on the role of AGEs it’s effects on skin and body aging
At 64 and being an amateur lifter, the biggest problem I have is AC shoulder pain. I've found that limiting the range of movement a little bit seems to help.
If one reduces food intake and protein to lengthen lifespan, one would think this decreases muscle mass which seems counterproductive. What should one do?
This coincides with Peter Attia's concept of strength vs power in older adults. As someone who lifted in my youth (squat / bench / deadliift) I have completely changed my focus at age 62 : instead of moving the heaviest weight within a basic range of motion, I now do the Olympic lifts (snatch and clean & jerk) to cultivate maximum power output and explosiveness! It also requires more mobility to do these lifts but you have less actual weight on the bar! At 60+ ego should have ZERO place in your training attitude and approach!
Well...at 80...I have to say that functional strength is my workout goal...but damn...those muscles look so GOOD.
Thank you for that insight. Will move in that direction.
I used to use kettlebells to do ballistic lifts. Now I have a disk bulge at S1/L5 and my right foot is numb most of the time. I strongly advise that you review the work of Stuart McGill about the long-term effects of loaded flexion on the lower back. He is now a retired research professor at University of Ottawa, 245 peer-reviewed papers in science periodicals, and generally recognized as the world's leading expert on back issues. I personally wished I never did the ballistic movements. Long-term they can be quite debilitating. i am 68 today.
Correction: University of Waterloo
I have been doing intensive resistance training for the past 8 months while taking up to 3 grams of NMN powder a day, along with a mostly vegetarian diet. I am 70 and for the first time in my life I have been growing considerable muscle. My deep sleep has improved considerably and I even dream during naps. I am also milking cows, the most strenuous job I have ever had. My health has never been better. Since I have been taking supplements for decades I can only attribute this turnaround to NMN. Its effects are overwhelming.
I would like to add that you have to do different things. I row on the ocean, bicycle, walk. But when I joined the Y and started going to strength training, yoga, Pilates, wow, I realized that I was not used to moving in different directions, balancing in certain ways, moving weights in certain ways, etc. Please do not imagine that whatever you are doing is enough. Do some other things as well.
What you are saying is great and all, but seriously, I am just lucky enough to be able to lift weights at all. And proud of myself for the tiny bit of muscle I have built with my measly 3 and 4 pound dumbbells. I'm not going to overthink this too much, but hopefully I can 'bulk up' (haha!) my 5'7", 113 lb pound body, at least a little. 💪
The nice thing about building muscle is that as long as you are taking the muscle to near exhaustion in a range of 5-50 repetitions, for multiple sets, you will get similar results. light dumbbells are totally not a problem. So if you have the time and patience to do sets of 25-30 reps to near failure then you’ll build muscle and perhaps achieve enlightenment in the process.
No one said you had to start at insane weights - it's highly relative. You're doing great. :)
@@paulgaras2606 Yes! This is what I do. Push the reps and rest well enough in between them. (Hard for me though as I'm impatient...) 😊
@@Physionic I doubt I could ever do more weights than I am doing. I also have osteoporosis so I have to be careful of my tiny wrists and my elbows. Pushing too hard just gets them to aching (and yes, I use supports in both areas). After menopause I have become a bit fragile unfortunately. Trying to overcome that, but it's hard. I won't give up though!
You might need to increase your weight a little bit.
Take extreme caution with terms like "explosive" for the aging. In my 40s that advice was directly responsible for rotator cuff complications. Resulting in my declining excercise. In my 60s returning to exercise the basic body tone is simply not what most exercise programs understand. This time I have a torn bicep to add to rotator cuff. Exercise programs are needed but many will be like me and require rehab, followed by basic toning for a very long time prior to considering "explosive". A focus on power over strength-endurance is an error in my opinion.
This is easy for a young person to say. It’s a whole different deal when you’re there. The problem these people overlook is that your ability to recover from exercise declines. Testosterone replacement therapy is essential, and protein supplements are essential.
I’ve incorporated 2 things recommended by Robin at science of self-care: vibration plate and weighted vest. Can you speak to whether either of these improve power for people over 60?
At 58 my health plan is cycling, 1.30 each day in the hills and on Zwift, On the road gives a great overall workout climbing hills standing either Threshold or VO2max and Zwift for sprints and those long Tempo grinds. Resting HR of 38 and a massive 57 kg. Plus Cycling is very social and is my primary source of entertainment.👍👍
Great topic!!
I'm 58(5'10" 200lbs) I was at my worst 6 months ago. It was difficult to walk(I went to watch a pro golf tourney in Thailand) for more than an hour, felt extremely unbalanced and weak. I've always prided myself on having a lot of energy so I decided to try and get that back.
Well, it's almost exactly 6 months later I've exercised at least 5x every week and I'm down to 195lbs..but really I should be 185lbs. by now which shows how damaging over-eating truly is. I do have much of my old energy back and now I'm implementing a lot more weight training as I started with almost all cardio.
If I had to start all over my last 6 months would be almost all weight training and very little cardio. The cardio helped the first 3 months but after that I think I started losing too much muscle, so really a big negative right there. Heck, I'd say to anyone my age just go on a push-up campaign, 3-10 sets a day 5x a week to see where that gets you in 3 months.
Thanks so much Dr. Nic! This is very helpful!
Yes please, delve more into the post 60 drop in metabolism.
This is a great topic. I'm 58 and focus my exercise on swimming. Earlier in my life I was a cross-country runner in high school and college, and then was a very active recreation league soccer player until my mid-40s. But eventually, my knees would not allow me to continue playing soccer or even running on pavement, so I switched to swimming. At masters swim practices I see a lot of very fit 80-year-olds swimming. Sometimes I talk to someone who I think is in their mid-60s and then they tell me they are 85.
What I would like to know is if there has been any research done on swimming and aging, similar to lifting weights? For example, to me swimming feels like it fits between about half way between aerobic exercise like biking and the type you talk about here which is weight lifting. If someone post-60s is a good swimmer, to they need to lift weights also?
You need to lift weights too.
I do the same with rowing on a rowing machine. Unlike jogging, it's easier on my leg joints (one leg is part titanium), helps build upper body strength, and I can go right up to my maximum heart rate (165, Tanaka method). My ligaments are bottom 1% in strength, so my lifting is light weights, 12 to 24 reps intended, and I STOP when my body tells me, sometimes for 10 minutes, sometimes 10 days for a particular muscle/joint/ligament.
My type 2 diabetes is mostly managed with large dose metformin (long-term effects of insulin was a shocker, easily 2-3x mortality just from using insulin), plus one of the other diabetes pills. Only use glipizide if you do NOT have cardiovascular disease - there are other options if needed. Lost 55 lbs. That was the biggest change, as now my body clears excess blood sugar quickly. I've always been cardio active, but that was not enough. Of course, a keto diet/Mediterranean diet, but only about 80-85% compliance. Next A1c should be 6.0 to 6.2. Interestingly, optimal A1c for diabetics to minimize total mortality appears to be 6.8 to 7.2 per large-scale data for age 70+, vs. 5.6 to 6.0 for non-diabetics under age 60. Not double-blind, but adjusted for age, sex, and other medical conditions. A lot of that is from breaking down multiple Cleveland Clinic studies.
Starting doing seated dumbbell arm extensions, on set four my right elbow just flared up from nowhere there was no indication of anything wrong on the first 3 sets, well I have a huge lump on my elbow which is extremely sore, elbow bursitis is no joke. I’m 61 and have worked out all my life, but had not do this exercise for quite awhile.
I am 84 in a few weeks. My lab work is essentially ‘perfect’. Muscle loss was obvious around 70. But as a life long walker…legs of steel…good balance. No problems with stairs. I suppose the legs are the primary beneficiaries? Is it “back to the gym time?
What’s the best nutrition supplement at that age … if. We do resistance training ? Have u got another video out to support nutrition for over 60s and exercise ?
Good talk. I'd like to join insiders but can't afford it. You commented on my Western blot experience. :)
I’m so happy to hear this info, on pertinent occasions when I beat a fall, I’ll then exclaim “I’m Jackie Chan, I’m Jackie Chan!!!”
(Oh yeah, I’m over 60)
I'm Resistant to Residence Training.
Vo2max and strength and simply having enough good muscle are three major predictors of health and longevity... especially after 60.
Could you dig out some data for a topic of exeercises wirh glaucoma please? It is not adviseable to do heavy lifting or other strenous exercuses but in the old age it would be great to have both: sight and strengh...
The head scratcher: to increase muscle mass & strength, you need protein synthesis via mTor …yet higher mTor = complications of aging along other pathways.
I have a question - is it better for the older generation to take a whey protein or EAA?
I want to add a little more protein for work outs! What does your science say about this age group - thanks
Not necessary to increase protein intake over the recommended daily amount to increase muscle. Just exercise.
All the science I've read says 1.6g of protein per Kg of body weight daily if you're resistance training.
Thank you. Your videos have help me
Just wondering if you could look at the science saying post menopausal women should not take supplements containing iron. One multi-vitamin company is saying that 9 mg would have no adverse effects in a multi vitamin. A big Thank you if you might take a look at the science.
Great information I had better get back in the gym
Thanks Doc !
Great video very useful note2self
Hello, consider using ophthalmic olopatadine; thanks for the video and kindest regards.
A part 2 on Nutrition would be interesting. E.g.
Research suggests reduced digestion of certain micronutrients and protein. Plus anabolic resistance indicating more protein?
Research also suggest insulin resistance suggesting a slightly lower carb higher fat diet.
Perhaps also benefits to certain fats to help with skin, brain etc.
75 years old. I can trap bar deadlift 280 lbs 6 times. Never have taken creatine or steriods and never will. Also, never smoked and only rarely drank alcohol in my 20's, 30's, and 40's.
and happy 60th birthday to me! I would need to join a gym then ? Boring but if I have to...
Not necessarily!
I have heard of how obesity appears to be correlated with the introduction of seed oils. Have you done a video on this? Seed oils was introduced as something healthier than lard, fallow and butter. But it appears to contribute to our fat which the body is unable to use or get rid of.
Thanks for another informative video! May I ask, why do you think our muscle power and size decreases with age? More specifically, is it the loss of function in our nervous system, thyroid, sex hormones etc that causes the drop off of physical abilities? I ask because the solution might also include supplementation.
Great question - it's definitely multifactorial. There's denervation of the motor unit (the combination of the neuron and the muscle cells), there's changes in hormones, there's accrued damage (oxidative stress), there's a loss of satellite cells, and more.
It definitely includes supplementation. I don't see any way to do without them. as older individuals most of us are deficient in digestion, free form amino acids solve that problem IMO
@@Physionic , and even more, my stack has grown to over 50 different vitamins, minerals, amino acids, micelle, MCT, I think it's worth it. I'm back in Grad School and planning the NEXT 30 years of my life... Definitely worth it. go slow, add one at a time, do research, pay attention. exercise.
Ahhh! I’m glad you’re using your academic honorific. well done Dr. Nick.
Weight training over 40 is as much about strength training as injury management. If you get injured, it could be months before you can return. Explosive movements are more likely to lead to injury.
Get away from or rid of chairs and squat down to the ground as much as you can. People who don’t use chairs end up being more fit and ambulatory later in life.
Great news!
Great stuff! I better get lifting!
There is no broken line indicating sedentary individual. The top and bottom lines are identical.
“Explosive movement” after 60? Suuuure!
HIIT training workouts would fulfil that power training.
Bro do a video about Taurine and hair growth
Is taurine related to hair growth in any way or am I misreading your comment?
@@unutilisateur4729 I was using it for 2 weeks Orally and Topically my bald scalp start to fill with new hair and it is so thicker because it is Antifibrotic it encourages keratin in the hair and prevent from any infections attacking the follicles like a shield 🛡️
Hi sir... I'm about to finish my degree in biochemistry and physiology.. I need advice on what major to pick for postgraduation molecular medicine or chemical pathology
If you move the weight as quickly as possible, then you risk injury to one's self. We are no long 20 yrs old. What about supplementing one's diet with diverse collagen's ?
Now, I ain’t saying I am over 60, however, I work out heavy and hard five days weak. Maybe I should do higher reps at lower weight.
I would think that tennis is good for explosiveness...
@physionic
If - IF - accumulating mitochondrial senescence is due to mitochondrial DNA damage is there any way to reverse this?
Apoptosis will clean things out but not *reverse* DNA-induced senescence .. thoughts here?
Look into isometrics to satisfy both hypertrophy and power
Do you have any videos on bio regulator peptides or will you?
Explosive exercise movements not that easy to do injury free when you get old.
I love your videos! Unfortunately my parents don't speak English and they don't trust me, obviously. Is there a way how could the community contribute with subs in other languages?
You can change the auto-generated subs to a different language in YT settings.
Thank you, I appreciate your videos. And are those germs behind you 🤣
REDUCE HIGH-INTENSITY TRAINING {REHIT} (only 2 set about 90% heart rate until exhaustion with 1 rest for 2-3 minutes) research found that heavy ang long duration HIIT is not good for long term health. I prefer using 1 dumbbell with 1 hand, then the other hand, as I am 70 yo man.
I'm going to concern myself with that explosive advice even though I am under 60.
Resistance training wouldn't simply be weights, correct? Wouldn't that also include running for instance? Cycling also? Cycling isn't impact related like running, but it's still resistance in nature. Both I'd estimate have to do with "explosive" use too. Also, wouldn't these two especially have side effects for metabolism for several reasons? Your being clean cut here is an asset in several ways. Avoiding beards, tattoos, and mutilated ears, good going. With the specs, it's like hearing it from Clark Kent!
I caught myself from falling down the stairs a couple of weeks ago. I think the pain I felt after from the sudden twitch from the reaction is greater than I would of left if I let myself fall and tumble. I'm 29 and muscular ffs 😄.
Hi Nick, been following your blogs all the time. Hope you will take about better to take methylene blue alone or mix it with ascorbic acid together. Lots of conflicting in this topic. Thanks
Honestly, I don't know - I haven't looked at the interaction between methylene blue and ascorbic acid. I usually follow the KISS principle, but there might be nuance there I'm missing.
Ascorbic acid (A2) reduces methylene blue so I'm not sure if you're using them together or if you're cycling it.
You can see that in the kitchen. Put some ascorbic acid on the methylene blue in water and see what happens! There's a lot more information because of methylene blue redox in its colorless form/ effectiveness that I do not know. But it's easy to find out.
3 grams+ of TMG p/d should help keep the muscles twitching 💪🏻
Your body can still regenerate. It's about vibration placement.
Can you give us your take on pentadecanoic acid c15:0 please
See latest community post
Are you the voice behind Anakin has a doctorate in Darth Plageius the Wise Studies?
Nup sorry. Bad advice. Tendons, ligiments and joints over 60 do not cope well with explosive movements. These can easily lead to injury doing more harm than good. I do slow jogging and regular weights but don't injure myself as that can lead to more strength loss.
thank you
So, what we need is more Fast Twitch Muscle fiber.
I have a hard time understanding that concept of power, especially the graphic of the mice. I get the vague idea that if you apply a force quicker then it will be harder for the muscles to contract to counteract it but that's about it.
Nevermind I get it with the explosiveness. I was just confused by the weird physics units. That's why some muscular people's strength translates very poorly in certains disciplines like boxing for example.
The funny thing about death is that when it comes, it's always now.
Investigate Fast twitch muscle training.
Power is force x distance over time
Being hospitalized for any reason can result in death.
As far as I'm aware the idea that it requires heavy weights and low repetitions to build muscle is outdated. Also not necessary to go to failure. In fact the downsides of lifting to failure probably get worse with age.
That's true, but I'm not sure why you're bringing that up here? Did I mention it was necessary to use heavy weights and low repetitions?
*More advice:* _Don't step out in front of a moving bus._
thanks for the video; interesting & important points at 67
Have any studies that show that's true?
@@Physionic now THAT is funny.
some things we don't need studies for, eh?
or, my N=1 is ongoing
How did they get the mice to demonstrate their power? (I'm afraid to ask)
I had the same thought.
They have a pedal they push with their hind leg and the force and speed of force generation is measured using very sensitive equipment.
That is the secret of nimh
@@Physionic Well, more specifically, how do they provoke the mouse ...motivate the mouse....to put some energy into it. You can't just tell the mouse "explosive go!".
@@BfSkinnerPunk food
For a time you looked straight ahead so that you allowed the beauty of your eyes to shine In this TH-cam you are tending to peer just under the top frame. I’m not sure if you are intending to ‘condemn’ or are wondering if your audience is following you or… please look straight ahead