Muscle - the Organ of Longevity
For a lot of us, even avid exercisers, strength training is put on the back burner. Or maybe it’s not even on the stove. Many times we just don’t know how to approach it.
We also may do it, but how do we know if it’s enough?
And why do we do it? Why is it necessary? Well of course, to be strong … and maybe to attain that sculpted muscular toned look. Those are certainly good reasons.
But our muscles are much more integral to our long term health than what we just see on the outside.
I have listened to several lectures by Dr. Gabrielle Lyon, who is an expert in nutritional science and geriatrics. Above all else, she brands herself as practicing muscle-centric medicine.
Muscle facts are quite fascinating.
Dr. Lyon says:
“Muscle is the metabolic sink of the body. It determines almost everything about your body composition and overall health, how you regulate your blood sugar, your ability to manage fats, and your fuel during times of illness.”
Our skeletal muscle, which is our largest endocrine organ, comprises about 40% of our body.
As humans, we were built to move. Frequently. Lift heavy things - because it was just part of our life.
But we’ve evolved into mostly sedentary creatures, with access to an abundance of low quality calories … and those two things together move us away from muscle health.
Dr. Lyon believes that we don’t have a crisis of obesity in this country as much as we have a crisis of being under-muscled.
If we don’t use it, we lose it.
And believe it or not, this can start happening in our thirties.
Our muscle, without an intensive stimulus, will diminish - leading to more rapid advancement of aging.
When we do strength train consistently, we do feel stronger, and perhaps more energized. But there are other compelling benefits: Strength training
Reduces sarcopenia (which is the loss of muscle tissue as we age).
Improves our mobility and balance
Increases our metabolism, kick starting calorie burning
Reduces insulin resistance through enabling glucose disposal in the muscle, which leads to lowering our risk of all chronic disease
Bottomline, the healthier our muscle mass, the greater our likelihood of survivability across all disease states. Body armor is the key to longevity, according to Dr. Lyon.
When we strength train, our goal is to increase and grow the muscle cells, and maybe repair some cells as well. This process is called hypertrophy.
And what do we need to do to ensure our muscles are activated for that growth? We have to get enough protein.
Protein turns on the machine that generates muscle cells; it is essential for muscle protein synthesis. Muscle growth just can’t happen without it.
Amino acids are the building blocks of protein, twenty in all, and nine of them are the “essential amino acids” that come directly from our diet. The rest are manufactured by our body.
So it’s important to pay attention to the amount of protein we’re getting in each meal, because we need those nine essential amino acids daily.
I bet a lot of us aren’t getting enough protein in our diet. It can be challenging, especially if we are not paying attention.
So what does that boil down to in terms of recommendations? Dr. Lyon recommends that we should be eating 1 gram of protein per pound of ideal body weight. And I know, that sounds like a lot … and for some of us, it will seem challenging to get there.
The most important meal of the day? The first one. At that meal, Dr. Lyon recommends a range of protein from 30 - 50 grams. If you’re plant based, protein consumption should be on the higher end.
When you get the right amount of protein in that first meal, it sets you up for muscle growth, and if properly balanced, it establishes a day of balanced blood sugar, as your meals keep you satisfied, and cravings are diminished.
Next week I will share a protein chart as well as a couple recipes with you to help guide you as you build your protein consumption. But to throw out some examples to get you thinking:
1 egg = 6-7 grams of protein
4oz serving (palm size) of chicken, fish or beef = 25-29 grams
1 cup of Greek yogurt = 20 grams of protein
A serving of protein powder = 18 - 25 grams
½ cup of black beans = 7 grams
You also might want to check out the cronometer app which will let you know how the foods you eat break down in terms of macro and micro nutrients.
So back to strength training. Dr. Lyon’s recommendations are somewhat in sync with the national guidelines I shared in this previous newsletter, but with a boost.
In terms of actual strength training, she advises 3-4 sessions per week (vs. 2 per national standards). You want to push your body to a level that is uncomfortable - because that’s where growth happens - and will create a body that ages well.
That’s obviously the magic of the reps when resistance training, and pushing yourself towards failure from muscle fatigue.
You should have at least 2 workouts a week that you just don’t look forward to. Because they are hard.
As Dr. Lyon states “embrace the suck.”
Remember if you always do the same thing (exercise routine) you don’t progress - just like anything in life. Getting “too comfortable” with a routine isn’t the goal.
She also recommends High Intensity Interval Training 1-2 days a week. This can be as simple as short 20 second bursts of energy (like running for 20 seconds), then resting 2-3 minutes. Repeat 3 times.
We are all in different places, so if you’re committed to beginning a strength training routine, what you do is going to look different from what the next person can do … and it is always advisable to consult with your doctor first, and consider working with a fitness trainer.
So think …
“I want a strong body” …
“I need to think through ways to commit to a strength training program regularly, as building healthy muscle is critical to my health and longevity” …
“I need to find ways to incorporate enough protein into my day, as I know it is the mechanism which activates muscle development.”
Also remember, when we’re trying to think about elevating our health - it can just seem overwhelming. Just start, with something, and get to the point where it is naturally part of your day. Then keep going. Step by step, you will get there.
And that’s the goal, to continue marching along your wellness continuum.