Join the October MPS Challenge: Improve How You Age!

As we age, maintaining muscle mass and supporting a healthy metabolism become key factors in ensuring we thrive during our later years. This October, I’m excited to announce the MPS (Muscle Protein Synthesis) Challenge, designed to help you understand the critical processes behind muscle maintenance and metabolism. Join me to improve your overall health and longevity!

Why Focus on Muscle Protein Synthesis?

Muscle Protein Synthesis (MPS) is the body’s process of building new muscle protein to repair and strengthen muscle tissue. It’s essential for maintaining muscle mass and function, which is critical as we age. However, as we get older, this process can slow down, leading to anabolic resistance.

What is Anabolic Resistance?

Anabolic resistance refers to the decreased ability of the body to stimulate muscle protein synthesis in response to protein intake and resistance exercise. This is a natural part of aging but can lead to:

Loss of muscle mass (sarcopenia)
Increased fat mass
Decreased strength and mobility

The good news? You can combat anabolic resistance through nutrition, exercise, and strategic supplementation!

What Causes Our Metabolism to Slow Down?

As we age, several factors contribute to a slower metabolism, including:

Loss of muscle mass: Muscle burns more calories than fat, so when you lose muscle, your metabolism slows.
Hormonal changes: Aging leads to reduced levels of hormones like estrogen and testosterone, which play a role in muscle maintenance and metabolism.
Reduced activity levels: Many people become less active as they age, leading to further muscle loss and metabolic slowdown.

What Can We Do About It?

You can take proactive steps to support muscle protein synthesis and boost your metabolism:

Consume high-quality protein: Focus on getting enough protein, especially after workouts, to stimulate muscle growth. Consider using Body Health Perfect Aminos to ensure you’re getting all the essential amino acids needed for optimal MPS. You can save up to 20% using my code: COACHDEBBIEPOTTS at Body Health Perfect Aminos.
Incorporate resistance training: Strength training is crucial for maintaining muscle mass and combating anabolic resistance.
Prioritize recovery: Adequate sleep, hydration, and recovery strategies are essential for keeping your metabolism efficient.

Learn More and Take Action!

Throughout October, I’ll be sharing insights and practical tips on how to optimize your muscle protein synthesis, improve your metabolism, and age stronger. You can find more educational content on my Coach Debbie Potts YouTube channel.

Want to join the challenge? Message me today to get started and be part of a supportive community aiming to improve how we age—one workout, one meal, and one habit at a time!

Don’t miss out on this opportunity to learn, grow, and take control of your health. Sign up now for my October MPS Challenge!

Quick Links:

Body Health Perfect Aminos: Save up to 20% with code COACHDEBBIEPOTTS
YouTube Channel: Coach Debbie Potts YouTube

How can you stimulate muscle protein synthesis… or MPS?

PerfectAmino Usage & Dosage Guide

Follow this guide for best results

PerfectAmino® is comprised of pure Essential Amino Acids in an exact ratio that is up to 99% utilized to build new protein and collagen in the body – without the calories.
1 serving (1 scoop or 5 tablets) is the protein equivalent of approximately 30 grams of whey, pea, soy and collagen, but without the caloric impact.
https://bodyhealth.com/pages/perfectamino-user-guide-how-to-use-perfectamino-for-maximum-benefits

How much PerfectAmino to take daily and when?

This depends on many factors, ranging from your goals, to your body size & weight, to whether or not you workout and how much, whether you are recovering from an injury, or if you have a pre-existing medical condition.
There are even variations in the digestion of protein. Two 150 lb men could each consume the same type and amount of protein. But if one has a weak digestive system, they will have less protein broken down into individual amino acids with which to build new protein than the person with a strong digestive system – despite each eating the same amount. As PerfectAmino is “pre-digested” this isn’t a concern. But it shows one person may need more than another due to the state of their digestive tract.
Below we will first cover the basic amounts for you to start with,
depending on what you are trying to achieve. You can then tweak these amounts depending on how you are doing with it. And you can ALWAYS write, call or message BodyHealth for help! We want you to get the best results possible.

Dr. Gabrielle Lyon on Muscle Centric Medicine:

Strong muscles improve metabolic function and overall health.

Muscle acts as a metabolic sink, determining body composition, blood sugar regulation, fat management, and fuel during illness.

Many health issues, including obesity, diabetes, and heart disease, stem from being under-muscled, not just over-fat.

Muscles store amino acids and protect vital organs during stress.

Muscle is built and maintained through two main methods: diet and resistance training.

Protein supports muscle synthesis, while resistance training accelerates muscle repair and growth.

Active muscles contribute to better blood pressure, cholesterol, blood sugar, and body composition management.

Fad diets that cause rapid weight loss also result in muscle tissue loss, leading to metabolic dysregulation over time.

The International Protein Board recommends a minimum of 1.1 grams of protein per kilogram of body mass for general health, increasing with age and physical activity.

Aiming for 1.4–2.5 grams of protein per kilogram is ideal for exercise, fitness, healthy weight loss, and aging.

A simple protein guideline is 1 gram of protein per pound of body weight (2.2 g/kg).

Protein intake should be adjusted based on a target weight during fat loss.

Example: A 300 lb individual aiming for 180 lbs should consume 180 grams of protein daily.

Focus on the quality of protein and essential amino acids to achieve health goals.

https://drgabriellelyon.com/muscle-centric-medicine/

Protein plays a crucial role beyond muscle building, including immune function and hormone production.

Antibodies, which protect the body from toxins and foreign substances (antigens), are made from proteins.

Many hormones, like insulin, are protein-based, while others, such as thyroid hormones, are made from amino acids and transported by proteins.

Thyroid hormones help regulate blood glucose, metabolic rate, growth hormone secretion, and bone health.

Not all proteins provide the correct balance of amino acids needed by the body.

Amino acids are essential for understanding protein needs, with three key ones highlighted:

Leucine:

Essential amino acid found in high-quality protein.
Drives muscle protein synthesis and modulates insulin signaling.
Acts as fuel for skeletal muscle and is a nitrogen donor for producing alanine and glutamine.
Increases the ability to burn fatty acids.
Leucine becomes more important with age due to anabolic resistance, where muscles repair and replace proteins less efficiently (leading to sarcopenia).
Proper protein intake, both in quantity and quality, helps mitigate muscle loss with aging.

Lysine:

- Essential amino acid obtained through diet.
- Plays a key role in synthesizing proteins, especially in connective tissues (tendons and ligaments).
- Involved in collagen formation, essential for the structure of tendons and ligaments.
- Forms the backbone of carnitine, which helps muscles burn fat for fuel.
- Lysine is very low in grain products and almost absent in wheat, making breads and cereals poor-quality protein sources.

Methionine is another essential amino acid, important for various functions in the body:
- Plays a key role in the production of creatine, a well-researched supplement popular among weight lifters.
- Helps synthesize carnitine, which supports fatty acid oxidation.
- Supports the creation of cysteine, leading to the production of glutathione, a crucial antioxidant for immunity and detoxification.
- Involved in the production of DNA and taurine.
- Aids in detoxifying metals like lead and mercury due to its sulfur side groups.
- Methionine is the first amino acid transcribed from mRNA, essential for starting protein synthesis.
Methionine in Plant vs. Animal Protein
- Methionine is often found in low amounts in plant proteins, especially in legumes, lentils, and nuts.
- Animal proteins are generally richer in essential amino acids like methionine, leucine, and lysine.
Dietary Sources and Considerations:
- There’s overlap among foods rich in these essential amino acids, with a Venn diagram showing common sources.
- Plant-based options exist, but animal sources are higher in essential amino acids.
- Lacto-ovo vegetarians can obtain high-quality amino acids from dairy and eggs.
- Vegans can meet their amino acid needs but may need to eat more total protein and calories or consider supplementation to prevent deficiencies.

The Lyon Protocol:

Let’s break down the macronutrient and calorie targets for a 200 lb man to better understand how to structure his diet based on protein, carbohydrates, and fat:

1. Protein:

Protein is essential for muscle health, and the recommended intake is 1 gram of protein per pound of body weight.
Calculation: 200 grams of protein for a 200 lb man.
Since 1 gram of protein = 4 calories, 200 grams of protein will provide 800 calories.

2. Carbohydrates:

Carbohydrates are often confusing due to varying recommendations, but a more moderate intake is recommended for non-athletes.
For a sedentary or moderately active individual:
- 30-40 grams of carbohydrates per meal, totaling around 90 to 130 grams per day.
- Calculation: Let’s assume the middle of the range with 110 grams of carbs/day.
- Since 1 gram of carbohydrate = 4 calories, 110 grams of carbs will provide 440 calories.
For those with extended exercise sessions or high-intensity workouts, 60 additional grams of carbs per hour of intense exercise can be added to fuel those sessions.
For overweight individuals or those with blood sugar issues, restricting starches and grains to 30-50 grams a day is advised, prioritizing leafy greens, vegetables, and berries for additional carbs.

3. Fat:

Fats are interchangeable with carbohydrates in terms of calories and provide essential fuel for muscle and cellular function.
Fat contains 9 calories per gram, and the target range for fat intake is between 0.7 and 2.2 grams per kilogram of body weight (depending on carb intake and goals).
For our 200 lb man (90.7 kg), the fat intake range would be 63.5 grams to 199.5 grams per day.
If we estimate his fat intake at the middle of this range, say 100 grams of fat, it would provide 900 calories (100g x 9 kcal).

4. Total Calorie Breakdown:

Protein: 200 grams = 800 calories.
Carbohydrates: 110 grams = 440 calories.
Fat: 100 grams = 900 calories.
Total: 2140 calories.

5. Adjustments Based on Activity:

If this 200 lb man is highly active or engages in intense exercise, he may need additional calories:
- Depending on intensity and duration, he might need 200-500 extra calories per day.
- These additional calories can come from discretionary macronutrient choices, such as more protein for bodybuilders or more carbohydrates for endurance athletes.

6. Final Thoughts on The Lyon Protocol:

The diet should start with a protein-centered approach, followed by carbohydrate needs based on activity level, and any remaining calories filled in with healthy fats.
Carbohydrates and fats are interchangeable in terms of energy, but choices should prioritize nutrient-dense and high-quality sources.
Trial and error are necessary to find the optimal macronutrient balance for personal goals, activity level, and body composition.

To build on your diet plan and optimize health, let’s focus on Leucine intake, protein consumption, and the importance of fiber-rich carbohydrates.

These additional guidelines will help fine-tune your nutrition, supporting muscle health and overall well-being.

1. Leucine and Protein Intake:

Leucine plays a key role in muscle protein synthesis (MPS), and while the RDA is only 2-3 grams per day to avoid deficiencies, for optimal muscle health, you should aim for 8-9 grams of Leucine per day.
- This is achieved by consuming 2.5-3 grams of Leucine per meal, spread over three meals per day.
To meet this goal, aim for 30-50 grams of protein per meal, which will ensure you are hitting the Leucine threshold.
- The 30 grams of protein per meal is important because it ensures at least 2.5 grams of Leucine, which triggers MPS.
- Protein sources differ in Leucine content:
  - Whey protein: 11% Leucine (27g of whey provides 3g Leucine)
  - Beef: 8.8% Leucine (34g of beef provides 3g Leucine)
  - Soy: 7.8% Leucine (38g of soy provides 3g Leucine)
  - Quinoa: 6% Leucine (50g of quinoa provides 3g Leucine) = how many calories?

Key Focus:

First and last meals of the day are particularly important for hitting the 30g protein threshold to ensure optimal muscle health and repair.
High-quality protein sources such as whey, lean meats, eggs, and fish will help you meet your protein and Leucine needs more efficiently.

2. Types of Carbohydrates:

When it comes to carbohydrates, prioritize fibrous carbs over starchy and sugary carbs to promote gut health, energy stability, and overall well-being.

Fibrous Carbohydrates:
- These are found in vegetables, fruits (especially berries), legumes, and whole grains. They are packed with fiber and are essential for digestive health, cholesterol management, and blood sugar regulation.
- Fiber helps with regular bowel movements and can even improve cholesterol levels when consuming soluble fiber, which is found in foods like citrus fruits, apples, and oatmeal.
- Aim for 14 grams of fiber per 1,000 calories consumed, which translates to:
  - 30 grams of fiber for a 200-pound man (assuming a 2,000-2,200 calorie intake).
  - 25 grams of fiber for a 140-pound woman.
- Choosing fiber wisely (if okay for your gut):
  - Prioritize non-starchy vegetables like leafy greens, broccoli, cauliflower, and peppers, which provide high amounts of fiber with minimal calories.
  - Include high-fiber fruits such as berries, apples, and pears.
Starchy and Sugary Carbohydrates:
- These are your secondary carbohydrate sources, and while they do provide energy, consuming too many starchy or sugary carbs (like bread, pasta, and processed foods) can lead to weight gain and blood sugar spikes (also gut inflammation = leaky gut = chronic inflammation)
- For optimal health and performance, balance your intake of starches by choosing whole, unprocessed sources like sweet potatoes, squash (SAFE STARTCHES/RESISTANT Starches around workouts), and avoid highly processed and sugary foods.

3. Carbohydrate Ratios:

The right ratio of carbs in your diet depends on activity level and individual tolerance:

Sedentary or lightly active individuals should stick to a lower carbohydrate intake, focusing on fibrous carbohydrates and limiting starchy/sugary carbs.
For those who are more active or engaging in extended exercise, additional carbohydrates can be added based on exercise intensity, especially around workout times.
Key tip: Use fibrous carbs to fill your diet and reserve starchier carbs for post-exercise refueling or intense activity.

Summary:

Protein: Aim for 30-50 grams of protein per meal, ensuring you’re getting around 2.5-3 grams of Leucine per meal.
High-quality proteins like whey, beef, and fish make it easier to hit this target.
Carbohydrates: Focus on fibrous carbohydrates (vegetables, fruits, legumes) for health, and limit starchy/sugary carbs.
Fiber intake should be about 14g per 1,000 calories, equating to 25-30 grams per day depending on your calorie intake??
Leucine: Prioritize protein sources that are rich in Leucine to support muscle growth and maintenance, especially at the first and last meals of the day.

How Hormones Impact Muscle Protein Synthesis (MPS) as We Age — And What You Can Do About It

Hormones play a critical role in muscle protein synthesis (MPS) — the process of repairing and building muscle tissue.
However, as we age, our hormone levels change, leading to challenges with muscle maintenance and growth.
Understanding how hormones influence MPS and what you can do to combat these effects is key to staying strong and healthy as you get older.

Key Hormones Involved in Muscle Protein Synthesis

Testosterone
- Role in MPS: Testosterone is one of the most powerful anabolic (muscle-building) hormones in the body. It helps stimulate muscle growth, supports muscle recovery, and increases protein synthesis.
- What Happens as We Age: Testosterone levels decline with age, particularly in men. Lower testosterone leads to a reduction in muscle mass and strength, making it harder to build and maintain muscle tissue.
Estrogen
- Role in MPS: Estrogen has protective effects on muscle and helps regulate metabolism. It also supports muscle repair by stimulating MPS and reducing inflammation post-exercise.
- What Happens as We Age: In women, estrogen levels drop significantly during menopause, leading to a decrease in muscle mass and an increased risk of muscle wasting. Lower estrogen levels can also affect collagen production, impacting joint and muscle function.
Growth Hormone (GH)
- Role in MPS: Growth hormone stimulates muscle protein synthesis by promoting tissue repair and regeneration. It also works in conjunction with insulin-like growth factor 1 (IGF-1) to promote muscle growth.
- What Happens as We Age: GH levels naturally decline as we age, which can slow muscle recovery and reduce the rate at which muscle is built. This decline contributes to muscle loss and difficulty in maintaining lean mass.
Insulin
- Role in MPS: Insulin is an anabolic hormone that helps shuttle amino acids into muscle cells, promoting protein synthesis. It also reduces muscle breakdown.
- What Happens as We Age: Insulin sensitivity decreases with age, particularly if activity levels and dietary habits aren’t optimized. This can lead to impaired nutrient uptake and reduced muscle protein synthesis.

Hormonal Changes and Anabolic Resistance

As you age, the combination of declining hormones and anabolic resistance makes it more challenging to build and maintain muscle mass.

Anabolic resistance reduces your body’s ability to efficiently use protein for muscle repair and growth, which is why older adults often need more protein and a more strategic approach to exercise to see the same results as younger individuals.

Solutions to Combat Hormonal Changes and Improve Muscle Protein Synthesis

Strength Training & Resistance Exercise
- Regular strength training is one of the most effective ways to stimulate muscle protein synthesis, boost testosterone, and improve growth hormone levels.
- Weightlifting and resistance exercises create micro-tears in your muscle fibers, prompting your body to repair and build stronger muscles.
- Aim for at least 2-3 sessions of resistance training per week.
- Focus on compound movements like squats, deadlifts, and push-ups, which target multiple muscle groups.
Optimize Protein Intake
- Higher protein intake is essential as you age, especially since your body becomes less efficient at using protein.
- Consuming leucine-rich protein sources or supplements like Body Health Perfect Aminos can directly stimulate MPS and combat anabolic resistance.
- Ensure you’re getting 25-30 grams of protein per meal, including a post-workout meal within 45 minutes of exercise.
- Supplements like Perfect Aminos can help ensure you’re getting all the essential amino acids needed for muscle repair. Save up to 20% with code COACHDEBBIEPOTTS here.
Hormonal Balance Support
- Addressing hormonal imbalances can improve muscle health and overall well-being.
- For women, bioidentical hormone replacement therapy (BHRT) may help mitigate the impact of declining estrogen levels.
- Men can explore testosterone replacement therapy (TRT) under the guidance of a healthcare provider.
- Work with a functional medicine practitioner to assess your hormone levels and develop a personalized plan to support optimal balance.
Prioritize Sleep & Recovery
- Growth hormone is primarily released during deep sleep, and adequate rest is essential for muscle recovery and hormonal balance. A lack of sleep can lead to higher cortisol levels, which may interfere with muscle repair and increase muscle breakdown.
- Aim for 7-9 hours of quality sleep each night. Establish a calming bedtime routine and create an environment conducive to rest, such as limiting blue light exposure and keeping the room cool.
Stay Active Throughout the Day
- Daily movement helps maintain insulin sensitivity and keeps hormones in balance.
- Sedentary behavior accelerates muscle loss and can exacerbate insulin resistance, especially as you age.
- In addition to strength training, incorporate activities like walking, biking, or yoga into your daily routine to support hormone function and metabolism.
Manage Stress
- Chronic stress leads to elevated cortisol levels, which can impair MPS and promote muscle breakdown.
- Managing stress effectively can help maintain optimal hormone levels.
- Practice mindfulness, meditation, or other stress-reduction techniques.
- Prioritize activities that help you unwind and promote relaxation.

Final Thoughts: Age Stronger with the Right Hormone Support

The hormonal changes that come with aging don’t have to mean inevitable muscle loss and metabolic decline. By staying active, optimizing your protein intake, addressing hormonal imbalances, and taking care of your recovery, you can continue to build and maintain muscle well into your later years.

For more guidance on how to support muscle protein synthesis and overcome anabolic resistance, be sure to check out my Coach Debbie Potts YouTube channel for educational content and tips.

And don’t forget to message me to sign up for the October MPS Challenge—let’s work together to improve HOW you age and stay strong for life!