Clinical and research training at Washington University in St. Louis.
Expert in geriatrics, nutrition, health, and longevity.
Muscle: The Organ of Longevity
Skeletal muscle is crucial for metabolic health, glucose disposal (~80% of glucose disposal), and overall health.
Muscle acts as an endocrine organ, impacting insulin sensitivity, metabolism, and inflammatory responses.
Unique Properties of Muscle
Protein turnover and Reservoir for amino acids.
Muscle is key for brain health, body health, and movement.
Sedentary behavior is detrimental to muscle health.
Sarcopenia: Classified as a disease in 2016; decline in muscle mass and function, significant in aging but starts early.
Nutrition for Muscle Health
Dietary Protein: Basis for muscle health and protein synthesis.
Lucine: Essential amino acid critical for muscle protein synthesis, requires specific amounts per meal for effectiveness.
High Quality Protein Sources: Eggs, whey protein, beef, poultry. Plant-based options include rice-pea blends.
Aim for ~1 gram of protein per pound of ideal body weight.
Meal distribution: Importance of first and last meals particularly for muscle synthesis.
Mixed meals: Include protein for better nutrient absorption.
Activity-Based Nutritional Needs
Carbohydrate intake depends on activity level: 130 grams/day for sedentary individuals, increase with activity.
Avoid excessive calories from carbohydrates to prevent insulin spikes.
Importance of dietary fiber for gut health.
Exercise for Muscle Health
Resistance Training: Key for maintaining and improving muscle health and overall health, especially as we age.
Emphasis on high-ground exercises/multijoint movements (e.g., hack squat, leg press). Machines can provide stability for unskilled lifters.
Cardiovascular Activity: Important for overall health but resistance training should be prioritized.
High-intensity interval training (HIIT) effective for metabolic health and maintaining muscle.
Supplements for Muscle Health
Creatine Monohydrate: 5-10 grams/day, benefits both muscle and brain health.
Urolithin A: 500-1000 mg/day, improves mitophagy, muscle strength, and endurance.
Whey Protein: Convenient source of high-quality protein.
Fish Oil (Omega-3): 2-4 grams/day, supports muscle and brain health.
Collagen: ~25 grams/day, beneficial for tendons, skin, hair, and nails.
Mindset and Health
Standards vs Goals: Set standards for nutrition and exercise rather than goals to ensure consistency and long-term success.
Identify and mitigate points of failure and emotional vulnerabilities (e.g., around major events or high-stress times).
Neutrality: Maintain a level of neutrality to manage highs and lows effectively; be intentional about self-worth and health.
Miscellaneous
Controversial Treatments: OIC and Monjaro can aid in weight loss but should be combined with proper nutrition and resistance training to prevent muscle loss.
Fasting: Time-restricted eating can be beneficial but older individuals need to be cautious to avoid muscle loss.
Continuous movement throughout the day is crucial for metabolic health.
Conclusion
Muscle health impacts overall longevity and wellness significantly.
Prioritize protein intake, resistance training, and maintain a consistent, disciplined approach to health and wellness.