SENIORS, Eat THIS Before Bed or Your Muscles Will Keep Disappearing | Dr. William Li

UNITED STATES Are you losing muscle while you sleep? For seniors, nighttime is the most overlooked window where muscle breakdown silently accelerates. In this video, Dr. William Li reveals the science of why muscles shrink at night — and the simple, evidence-based foods and nutrients that can protect your strength, independence, and longevity.

You will learn:
• Why nighttime fasting without proper fuel accelerates muscle loss.
• The difference between fast proteins and slow proteins — and why casein-rich foods are crucial at night.
• How your liver, insulin, and hormones secretly control whether you lose muscle or store fat while sleeping.
• The critical role of supplements like magnesium, vitamin D, omega-three fatty acids, and creatine.
• A simple evening routine to protect your muscle health naturally.

This is not about gimmicks. This is science you can apply tonight. Try just one step, and see the difference in your energy, recovery, and strength tomorrow morning.

Timestamps with Emojis

00:00 – Introduction: Why seniors lose muscle at night 🌙
03:45 – The hidden risk of nighttime fasting ⏳
09:12 – The truth about protein quality and timing 🍶
14:30 – Liver and insulin connection to muscle loss 🍷
19:50 – Hormones: Cortisol versus melatonin 🧬
24:17 – Micronutrients and supplements that protect muscle 💊
27:52 – The practical evening routine checklist ✅
29:55 – Conclusion: One change tonight for stronger muscles 🌅


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References

Boirie Y. et al. "Slow and fast dietary proteins differently modulate postprandial protein accretion." Proceedings of the National Academy of Sciences, 1997.

Phillips S. M. "Nutritional supplements in support of resistance exercise to counter age-related sarcopenia." Advances in Nutrition, 2015.

Wilkinson D. J. et al. "Effects of leucine and its metabolites on human skeletal muscle protein metabolism." Journal of Physiology, 2013.

Tipton K. D. et al. "Timing of protein intake and its effects on muscle recovery and growth." Sports Medicine, 2007.

Paddon-Jones D. et al. "Protein and healthy aging." American Journal of Clinical Nutrition, 2008.

Disclaimer

This video is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle.