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7 hidden signs that you may be losing muscle before you actually feel weak · Making Muscle Memories

• 0:00
  SPEAKER_00: What if I were to tell you that muscle loss doesn't always announce itself before you become weak?
• 0:05
  SPEAKER_00: Many times the subtle changes that we are making in our lifestyle can be chalked up to just getting older, right?
• 0:12
  SPEAKER_00: Well, in this episode, I'm going to give you the top seven signs that you are losing muscle.
• 0:18
  SPEAKER_00: After 40 years of work in the fitness industry, I have learned that real strength isn't just built through exercise, but through experience.
• 0:26
  SPEAKER_00: I will share with you some of the science as well as the stories that have shaped my work.
• 0:32
  SPEAKER_00: We are all building muscle memories one rap, one story, and one day at a time.
• 0:38
  SPEAKER_00: Welcome to the Making Muscle Memories Podcast.
• 0:40
  SPEAKER_00: My name is Lauren Erk, and I will be your host.
• 0:43
  SPEAKER_00: In this episode, I'm going to go over the top seven ways that our body is telling us that we're losing muscle.
• 0:50
  SPEAKER_00: Now, being in this industry for over four decades, I've had lots of conversation with people.
• 0:56
  SPEAKER_00: And in many of these conversations, I hear about the frustrations that they're having with their body.
• 1:03
  SPEAKER_00: And I've noticed for myself frustrations that I'm having.
• 1:07
  SPEAKER_00: And let me tell you something.
• 1:09
  SPEAKER_00: All of these things can be improved when we increase our muscle and maintain our muscle.
• 1:16
  SPEAKER_00: And unfortunately, we are all losing it with age.
• 1:19
  SPEAKER_00: So some of the things that I hear people say are I want to lose weight or I want to improve my balance.
• 1:27
  SPEAKER_00: I'm feeling unsteady.
• 1:28
  SPEAKER_00: Some people say I feel tired all the time or I feel tight all the time.
• 1:33
  SPEAKER_00: Or possibly they've lost confidence in the things that they're doing.
• 1:37
  SPEAKER_00: Maybe they notice that they don't have as much of an ability to coordinate in activities as they once were.
• 1:46
  SPEAKER_00: All of these things are muscle-related issues.
• 1:50
  SPEAKER_00: And this muscle loss is so subtle.
• 1:53
  SPEAKER_00: I bet that you're not even noticing that this happens.
• 1:56
  SPEAKER_00: And it spreads through your body.
• 1:58
  SPEAKER_00: These little changes that we're making in our lifestyle, these little ways that we're making our life easier, are taking attack on our muscular system.
• 2:09
  SPEAKER_00: And before we know it, we've lost so much muscle that we have now either getting an injury or we're becoming more dependent on other people or other things.
• 2:19
  SPEAKER_00: So let's go over some of these signs that you might notice for muscle loss.
• 2:23
  SPEAKER_00: The first sign is that we are using our hands more often.
• 2:27
  SPEAKER_00: Now, you may not even notice this, but how many times have you gotten into a chair and you had to grab the chair first by the armrails and you had to slowly lower yourself down into it?
• 2:38
  SPEAKER_00: Or you had to use your hands to stand back up.
• 2:42
  SPEAKER_00: Maybe you notice that when you're walking down and down a sidewalk or walking up stairs, you find yourself grabbing the handrail.
• 2:50
  SPEAKER_00: You're holding on to furniture or the countertop to make sure that you don't fall.
• 2:55
  SPEAKER_00: You may be grabbing onto furniture when you're lowering yourself down onto the floor.
• 3:00
  SPEAKER_00: You may even notice that you have to push into a surface in order to take a deep breath.
• 3:07
  SPEAKER_00: All of these are signs that your muscular system is not doing its job.
• 3:12
  SPEAKER_00: And you may notice that these things are taking place after a period of time.
• 3:16
  SPEAKER_00: When muscles lose their endurance, or in other words, their ability to contract a number of times over a period, this is a sign that your muscles are losing their ability to sustain muscle contractions and produce force.
• 3:30
  SPEAKER_00: So take a look at how much you're using your hands.
• 3:33
  SPEAKER_00: Now the second reason is I've kind of already said it, is that you're avoiding stairs.
• 3:38
  SPEAKER_00: And I've said this on a couple of other episodes.
• 3:41
  SPEAKER_00: You see this at the airport all the time.
• 3:44
  SPEAKER_00: How many people take the stairs at an airport?
• 3:46
  SPEAKER_00: You will see people loading up all of their luggage standing there on the escalator trying to go to the next floor.
• 3:55
  SPEAKER_00: Or even the moving escalator.
• 3:57
  SPEAKER_00: They just stand on the moving escalator versus walking, right?
• 4:01
  SPEAKER_00: When we avoid stairs because they're somewhat painful, or you find yourself planning where your parking space is or what entrance you're going to go into so that you don't have to take the stairs, that should be a beacon, a red flag that you're avoiding stairs.
• 4:17
  SPEAKER_00: And I've always said, if you have the opportunity to take stairs, always take them.
• 4:23
  SPEAKER_00: I lived in a house that we had multiple stairs, and when I first moved into this house, I thought I would never be able to do it.
• 4:31
  SPEAKER_00: But when I lived in that house for many years, and what I noticed in my own body was that by taking the stairs more, my knees actually had less pain.
• 4:41
  SPEAKER_00: I also had an arthritic cat in my house.
• 4:43
  SPEAKER_00: Edward, he at the time was probably 14, and he had a lot of arthritis that you would actually hear, and miraculously miraculously, I can't say that word, Edward actually had less joint crepitus because of the stairs that he was taking.
• 4:59
  SPEAKER_00: It was actually making him younger to take the stairs.
• 5:03
  SPEAKER_00: That being said, the third reason is balance.
• 5:07
  SPEAKER_00: Balance is also sort of an endurance issue.
• 5:10
  SPEAKER_00: Our muscles have to react to surfaces, to react to, think about climbing stairs, how much balance we have to have.
• 5:18
  SPEAKER_00: Stepping from one leg on top of one step and then taking the other leg and going into the next step.
• 5:24
  SPEAKER_00: Balance itself is not just an inner ear issue.
• 5:27
  SPEAKER_00: I know we kind of blame it on that.
• 5:28
  SPEAKER_00: We think, oh, you know, I've got some crystals that have fallen loose.
• 5:32
  SPEAKER_00: That can happen for sure, but many times the loss of balance is an aging issue.
• 5:38
  SPEAKER_00: It is a muscle loss issue.
• 5:40
  SPEAKER_00: You know, you don't see little kids worrying about standing on a balance beam and trying to balance, or you know, trying to stand on one leg or trying to fall and get back up or pick pick things up easily.
• 5:53
  SPEAKER_00: Usually it happens when we get older.
• 5:55
  SPEAKER_00: And you start people seeing people lose balance not only on one leg, but you even see them standing on two legs losing balance.
• 6:02
  SPEAKER_00: So you'll find people again grabbing a hold of things so that they don't fall.
• 6:06
  SPEAKER_00: I teaching yoga, I saw this for many years.
• 6:09
  SPEAKER_00: Every person would have to grab chairs, get near walls, do whatever they could to where they wouldn't lose their balance.
• 6:14
  SPEAKER_00: And you may even notice that they have a difficult time bringing their feet closer together.
• 6:18
  SPEAKER_00: This was often a balance drill that I would that I oftentimes do in my platform, FIS on demand, was teaching people how to go from standing on two feet wider to bringing them closer together, to bringing them all the way together, to standing on one leg to standing, maybe sitting on a ball or an instability surface versus standing up with one foot on an unstable surface.
• 6:43
  SPEAKER_00: And certainly we see this going from going into shoes, moving into bare feet.
• 6:48
  SPEAKER_00: There's a certain amount of balance issues.
• 6:51
  SPEAKER_00: So we start to notice that we have this fear of falling, or maybe you're you have sustained some falls.
• 6:57
  SPEAKER_00: I have a couple of clients that you know have messaged me and said, you know, I've actually fallen and broken a wrist.
• 7:03
  SPEAKER_00: I need to put my membership on hold.
• 7:05
  SPEAKER_00: And they this is like their third or fourth fall.
• 7:08
  SPEAKER_00: That should be your body telling you you're losing muscle and you better get on that pronto.
• 7:14
  SPEAKER_00: Another thing that you might notice, this is going to be the fourth reason that you're losing balance, is that you are feeling tired all the time.
• 7:22
  SPEAKER_00: Have you ever noticed that you feel tired throughout your day, you find yourself yawning a lot, you can't wait to go to bed at night and you find yourself getting up later each day and having a hard time waking up.
• 7:35
  SPEAKER_00: Now, certainly, and I've had periods of time in my life where I was depressed and I just wanted to sleep more.
• 7:41
  SPEAKER_00: You may you may not be getting enough rest.
• 7:44
  SPEAKER_00: Maybe you're working on a project or something at work and you're getting three and four hours.
• 7:48
  SPEAKER_00: I get that.
• 7:48
  SPEAKER_00: But if you're getting an adequate amount of sleep, or maybe you're even getting more sleep than you thought, you're taking a lot more naps than you thought you were.
• 7:55
  SPEAKER_00: You're taking those little times during the day to jump into your car and take a cat nap or close your office when you didn't have a client so that you can sit at your desk and sleep.
• 8:05
  SPEAKER_00: This is a muscle loss issue.
• 8:07
  SPEAKER_00: When we are stronger, when our muscles are more responsive, believe it or not, it will give you energy.
• 8:13
  SPEAKER_00: Ask any one of those crazy people that you know that are addicted to running or cycling or exercise, and they will tell you the days that they don't exercise, they feel more sense of fatigue.
• 8:26
  SPEAKER_00: The loss of muscle is directly related to oxygen output, energy output, and we don't have muscles in our body, our body doesn't become as efficient as is you know giving us energy.
• 8:38
  SPEAKER_00: Your muscles are storehouses of energy, and when we don't have them, we will experience a lot of fatigue.
• 8:46
  SPEAKER_00: So, in actuality, if you're thinking to yourself, you know, I better you know take a nap or I better make sure that I sustain my energy because if I still were to start exercising, it might really start to deplete me.
• 8:59
  SPEAKER_00: It's actually the opposite.
• 9:00
  SPEAKER_00: You will gain energy by exercising, by keeping your muscles healthy.
• 9:06
  SPEAKER_00: Now, reason number five is I feel tight all the time.
• 9:10
  SPEAKER_00: I know that this is like the cornerstone of my programs, not only in my current online program, FIS on Demand, but it's also been other programs, yoga teacher trainings, uh you know, manuals that I've written for other companies.
• 9:23
  SPEAKER_00: And this idea that we feel tight and we need to stretch, we think this is because we're doing something over and over, or we just haven't stretched in a while, and that's why our body is tightening up.
• 9:33
  SPEAKER_00: But in reality, when we lose muscle, we tighten, right?
• 9:38
  SPEAKER_00: So it's like we have this ability to navigate our environment very well when our muscles are healthy.
• 9:45
  SPEAKER_00: You know, if you notice that you step on a rock or you're the floor underneath you starts to shift, maybe you're in a moving car or whatever, you're trying to ride a bike.
• 9:54
  SPEAKER_00: When we don't have muscle function, guess what happens?
• 9:58
  SPEAKER_00: We lose what's called intrinsic stability, meaning stability on the inside of our body.
• 10:03
  SPEAKER_00: So we can't really navigate our environment very well and we get tired, we get tight.
• 10:09
  SPEAKER_00: I've always said this: when we feel tightness, this is a secondary problem to weakness.
• 10:15
  SPEAKER_00: This is also something that one of my mentors, Greg Rothkoff, oftentimes says in his program, muscle activation techniques.
• 10:23
  SPEAKER_00: You know, as an MET specialist myself, we always say that tightness is secondary to weakness because when we see tightness, we have to think if I can't do a thing, like if I can't raise my arm over my head, potentially it's because the muscles that are that are required to raise my arm over the head are not currently available.
• 10:43
  SPEAKER_00: It's the things that we are continuously not doing that is leading us to tightness.
• 10:49
  SPEAKER_00: Think about it.
• 10:50
  SPEAKER_00: If you sit at a desk all day, that's your job.
• 10:53
  SPEAKER_00: Or maybe you like to read all weekend and sit in a chair, or maybe you just are working at a factory or a sort of a skill level type of job, why would your body retain all the function that you would need for other activities?
• 11:08
  SPEAKER_00: Your body is always going to give you or you know, give you the energy required and take away or take care of some of this muscle, because muscles are always burning lots of fuel.
• 11:20
  SPEAKER_00: Your body's gonna eat up the muscle right away.
• 11:23
  SPEAKER_00: So instead of thinking of tightness, in my platform, I always tell people we have to learn how to activate tissue.
• 11:29
  SPEAKER_00: And I start up my clients with isometrics, learning how to control muscle contractions before we ever do anything else, because if we don't have muscle contractions, we are not going to resolve tightness in any way, shape, or form.
• 11:43
  SPEAKER_00: Now, for the sixth reason that we're losing muscle, I'm going to say that we stop doing things quietly that we used to enjoy.
• 11:52
  SPEAKER_00: We suddenly start to ask less of our body.
• 11:56
  SPEAKER_00: I have heard people go on cruise ships, they get on the cruise and their back goes out.
• 12:01
  SPEAKER_00: And so they spend the whole time in the cabin or on the ship while their friends and family goes out and explore wherever it is that they're going.
• 12:09
  SPEAKER_00: Or let's say that your friends all go out for these walks in the evenings, but you no longer participate because walking makes you feel worse the next day.
• 12:18
  SPEAKER_00: These are signs that you're losing muscle.
• 12:21
  SPEAKER_00: When you start to give up the things that you used to enjoy, whether that be getting down on the ground and playing with your grandchild, whether that be participating in vacations, going for walks, playing pickleball, whatever it is, this is your muscles giving up.
• 12:38
  SPEAKER_00: And the thing is, we think that we're making ourselves avoid pain.
• 12:42
  SPEAKER_00: I've actually done other episodes about the cost, the hidden cost of avoiding pain.
• 12:48
  SPEAKER_00: Pain is something that our and our body is hardwired to tell us that something is wrong.
• 12:53
  SPEAKER_00: And so when we're starting to give up things because we're avoiding that pain signal, we're actually going to experience more tiredness, more pain, and more muscle loss.
• 13:03
  SPEAKER_00: So this is a big one that I don't want you to give up.
• 13:07
  SPEAKER_00: Now, for my final reason that we are losing muscle, this is my pet peeve.
• 13:12
  SPEAKER_00: It's that we have to have some sort of external device to make us feel comfortable, right?
• 13:19
  SPEAKER_00: This might look like a knee brace, it might look like a new mattress, it might look like a new pair of shoes, it might look like lumbar support in our car, or maybe kinesio tape on a joint.
• 13:31
  SPEAKER_00: When you find yourself needing these wraps, these braces, these supports, your muscles are failing, my friends.
• 13:39
  SPEAKER_00: You don't need a new mattress.
• 13:42
  SPEAKER_00: You need stronger muscles.
• 13:44
  SPEAKER_00: You don't need arch supports.
• 13:46
  SPEAKER_00: You need to work on the muscles that support the arch in your foot.
• 13:50
  SPEAKER_00: You don't need a new pair of shoes.
• 13:52
  SPEAKER_00: Shoes are irrelevant.
• 13:54
  SPEAKER_00: Think about people that run around barefoot that live in maybe less civilized areas of the world.
• 14:01
  SPEAKER_00: They're just running around on the earth and they're fine.
• 14:04
  SPEAKER_00: They don't have anywhere near the orthopedic injuries that we have over here.
• 14:09
  SPEAKER_00: I once had a biomechanics teacher that used to say that we have covered our planet in concrete and we have put our feet in shoes, so therefore our feet have become neurologically weak.
• 14:21
  SPEAKER_00: And I definitely agree with that.
• 14:23
  SPEAKER_00: We don't need supports.
• 14:24
  SPEAKER_00: If you find that you know, every time you go to work out, you can't work out unless you have that neoprene knee brace on, which by the way does nothing to support your knee.
• 14:34
  SPEAKER_00: It definitely heats up the muscles, and that might give you a false sense of support.
• 14:38
  SPEAKER_00: Certainly having warmth there feels better, but it's not making you any more stable.
• 14:43
  SPEAKER_00: But some people, like they tore their ACL and they have to have that big honk and brace every single time they do something.
• 14:50
  SPEAKER_00: When you're bracing your joint, when you're not using your joint, you have a wrist support on, whatever it is, every single day, man, you are just asking for muscle loss.
• 15:01
  SPEAKER_00: And we think that if we do this, we're gonna have a much more comfortable life.
• 15:05
  SPEAKER_00: No.
• 15:06
  SPEAKER_00: I always say when you sleep at night, you should be able to sleep on the ground, flat on your back, with no support even behind your head.
• 15:14
  SPEAKER_00: But because our spine changes, because our muscles change our spine, I should back up, our spine changes because of the activities that we're doing or not doing, and our muscles are pulling unevenly on our spine, we find ourselves needing more pillows, needing a new mattress, needing things underneath our knees, needing things under our arms, needing whatever it is.
• 15:36
  SPEAKER_00: Even I'm gonna say, these CPAC machines, why does our breathing become more dysfunctional as we get older?
• 15:43
  SPEAKER_00: Having taught yoga and breath work my entire life, I'm gonna tell you, and I'm being an asthmatic, when our diaphragm, our pelvic floor, our perispinal muscles, when they get weak, we're not gonna breathe as well.
• 15:55
  SPEAKER_00: So all of these are gonna be aligned with muscle loss.
• 15:58
  SPEAKER_00: So I hope you're thinking I don't want you to think that, oh my gosh, this is terrible.
• 16:02
  SPEAKER_00: But I promise you, if you listen to the end, I'm gonna give you some hope as to how you're gonna combat this, okay?
• 16:08
  SPEAKER_00: But what does the science say?
• 16:10
  SPEAKER_00: Sarcopenia, one of the largest studied areas of that we have in science right now in health and aging is sarcopenia.
• 16:18
  SPEAKER_00: It is the muscle-related muscle loss of aging, right?
• 16:24
  SPEAKER_00: We lose one to three percent of our muscle mass, they say every year of our of our aging process, so that by the time that we've reached 50, we could have lost 40% of our muscle.
• 16:38
  SPEAKER_00: Ugh.
• 16:39
  SPEAKER_00: We don't want to do that, right?
• 16:41
  SPEAKER_00: But there is research to support the fact that when we're in our 60s, in our 70s, in our 80s, we can rebuild muscle.
• 16:50
  SPEAKER_00: It's never too late.
• 16:51
  SPEAKER_00: Now, muscle changes the look of muscle.
• 16:54
  SPEAKER_00: We might have fat inside the muscle, the tissue itself changes, our cells change, we're not going to have that same look as we once did when we were 20.
• 17:04
  SPEAKER_00: We notice we've lost collagen in our skin, all of that.
• 17:08
  SPEAKER_00: But we can build muscle function.
• 17:10
  SPEAKER_00: I've seen it in so many of my clients.
• 17:13
  SPEAKER_00: I've had people come in where they were completely slumped over and can barely walk, and by regular consistent resistance training, this may be may look like twice a week, even, they suddenly have more energy, they have more spring in their step, they're able to respond to their environment better, they feel better enclosed, they feel more positive, and they also improve their confidence.
• 17:33
  SPEAKER_00: So it's never too old.
• 17:34
  SPEAKER_00: But this is the thing, this is one of the reasons in my platform, as well as when working in in-person as well as online clients.
• 17:41
  SPEAKER_00: I never ask somebody when they tell me I'm losing muscle, I never say to them, start lifting weights.
• 17:46
  SPEAKER_00: I want to first know can your muscles activate properly?
• 17:50
  SPEAKER_00: That's why I've always been such a big believer in isometrics, and if they're in person, I use a combination of isometrics and MAT, which is muscle activation techniques.
• 17:58
  SPEAKER_00: But isometrics are magical because they teach us how to stabilize joints, they teach us how to activate muscle, then they also teach us how to produce force.
• 18:08
  SPEAKER_00: Muscles need to learn how to contract and perform properly before we can ask it to deal with external loads, which is obviously the goal.
• 18:16
  SPEAKER_00: The goal as we get age, as we get as we get age underneath us, is that we want to have load on our skeleton, a hundred percent.
• 18:24
  SPEAKER_00: Load for some people looks like body weight training.
• 18:27
  SPEAKER_00: It looks like learning how to navigate how our shoulders move, how our ribs, how our spine moves, how our hips move, how to contract muscles, and how to do it in such a way that it is balanced left and right.
• 18:38
  SPEAKER_00: So the science definitely supports that.
• 18:41
  SPEAKER_00: Now you're talking about listening to all these reasons.
• 18:44
  SPEAKER_00: I want you to think as you're going through the next week, I want to think about a challenge.
• 18:49
  SPEAKER_00: I want you to notice am I using my hands more?
• 18:53
  SPEAKER_00: So the next time you get down to a chair, take your hands off of the chair.
• 18:57
  SPEAKER_00: See if you can sit slowly, mindfully, and do the same thing when you stand back up.
• 19:02
  SPEAKER_00: Also ask yourself, am I avoiding stairs?
• 19:05
  SPEAKER_00: The next time you see a set of stairs, go right into them.
• 19:09
  SPEAKER_00: Start walking those stairs, even if it feels uncomfortable at first.
• 19:12
  SPEAKER_00: Remember my story about when I used to have the house when we would climb those steps all the time.
• 19:18
  SPEAKER_00: Man, it was a game changer for me, right?
• 19:20
  SPEAKER_00: Keep climbing the stairs and it will actually feel better.
• 19:24
  SPEAKER_00: If you start feeling like you're losing your balance, intentionally do things to improve your balance.
• 19:29
  SPEAKER_00: When you're brushing your teeth in the morning, stand on one leg.
• 19:34
  SPEAKER_00: Get on those baggage claim supports and don't grab the handrail.
• 19:38
  SPEAKER_00: Stand close to one, but don't hold on to it real tight.
• 19:41
  SPEAKER_00: See if you can balance on your own.
• 19:43
  SPEAKER_00: Work on it over time.
• 19:45
  SPEAKER_00: If you feel tired all the time and you're taking naps all the time, allow yourself a certain amount of sleep and cut it off and start working out religiously.
• 19:55
  SPEAKER_00: In my app, I always tell people 15 minutes a day.
• 19:59
  SPEAKER_00: People start with the 15-minute isometric boost section in my app.
• 20:03
  SPEAKER_00: That's where I tell people to start.
• 20:04
  SPEAKER_00: And that's nothing.
• 20:05
  SPEAKER_00: Who doesn't have 15 minutes?
• 20:07
  SPEAKER_00: Hands down, clients that do this, if they will embrace the platform, go into the platform and follow the directions by pushing play, which leads you through it step by step.
• 20:17
  SPEAKER_00: 99% of clients that do this tell me that there was an immediate change in their level of energy and lowering pain.
• 20:26
  SPEAKER_00: So that's that's easy, right?
• 20:28
  SPEAKER_00: Also, if you notice that you are tight all the time, stop stretching and start exercising.
• 20:37
  SPEAKER_00: Start noticing where your body is limited.
• 20:40
  SPEAKER_00: Start strengthening those areas.
• 20:42
  SPEAKER_00: Train your weaknesses instead of always going after the symptoms by trying to force muscles to lengthen.
• 20:48
  SPEAKER_00: Let me tell you something.
• 20:49
  SPEAKER_00: Your muscles are not going to get any longer than your brain tells it to, and they're not going to contract any more than you're giving it a challenge to participate against.
• 20:59
  SPEAKER_00: Resistance training is going to be the key.
• 21:03
  SPEAKER_00: We have to put load, challenge, effort into our body.
• 21:07
  SPEAKER_00: We have to allow those muscles to contract and teach them to contract regularly so that our body has a reason to keep muscle.
• 21:16
  SPEAKER_00: And if you're someone that is continuously relying on art supports and you know knee braces and new mattresses and new shoes, stop the madness.
• 21:24
  SPEAKER_00: Notice if you can hold off on buying that new pair of shoes and start really addressing your hips, your core strength, which is the foundation of everything, right?
• 21:33
  SPEAKER_00: And see if you can resolve some of those things before buying that brand new pair of shoes.
• 21:38
  SPEAKER_00: Now, if you're thinking to yourself, I don't know if I can do this, I'm gonna give you some hope.
• 21:42
  SPEAKER_00: In the Bible, in Isaiah chapter 40, verse 31, it says, But those who hope in the Lord will renew their strength.
• 21:51
  SPEAKER_00: What word stands out in that verse?
• 21:54
  SPEAKER_00: Renew.
• 21:55
  SPEAKER_00: Renew gives me hope.
• 21:57
  SPEAKER_00: Sometimes when I read something like this, I have to sit with it for a minute and think, what is this, what is this phrase trying to help me?
• 22:03
  SPEAKER_00: Renewal means that if we take the necessary steps, our body can be renewed.
• 22:10
  SPEAKER_00: It may not happen right away.
• 22:11
  SPEAKER_00: Sometimes it takes weeks.
• 22:13
  SPEAKER_00: We have to like have that faith that if we continue to do those things, it will change everything.
• 22:20
  SPEAKER_00: You know how Jesus always said a mustard seed?
• 22:23
  SPEAKER_00: All it takes is a little bit of effort every single day, and it will not only transform, think about yeast and bread, transform not just one little part of the bread, it transforms the entire loaf of bread.
• 22:36
  SPEAKER_00: So when we start to do a little bit of thing, a little bit of exercise a day, taking those stairs, not using our hands, not relying on bracing, not relying on stretching, not relying on naps, if we start really taking the necessary steps one little piece at a time, we will see that, just like this verse, renewal of our strength.
• 23:00
  SPEAKER_00: So I hope that with this episode, if you took anything away from anything that I said, muscles are going to have a subtle way of telling you that they're having problems before they are loud.
• 23:14
  SPEAKER_00: So if we can take those little baby steps, we can slowly restore our muscles and live the life that we want to live.
• 23:23
  SPEAKER_00: So I hope this episode helped you.
• 23:25
  SPEAKER_00: If you know anyone that you can forward this to that needs to hear this, please forward it to them.
• 23:29
  SPEAKER_00: If you're watching this on YouTube, give me a thumbs up and make sure you're subscribed.
• 23:33
  SPEAKER_00: I would love to hear your comments about maybe some things that you're gonna do about gaining muscle.
• 23:39
  SPEAKER_00: And if you're listening on some other platform, thank you so much for following Making Muscle Memories.
• 23:45
  SPEAKER_00: And as always, if you need some help, check out my platform FIS on demand.
• 23:50
  SPEAKER_00: I do have a seven-day strength experience that is completely free.
• 23:54
  SPEAKER_00: Well, I will take you through a little bit of an example of what the five step isometric method would look like with mobility, isometric training, and strength training so you can experience some quick wins absolutely free.
• 24:08
  SPEAKER_00: Thank you so much for listening, and I will see you on the next episode.