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What is MPS and WHY does it matter for the AGING Athlete?

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Are you RE-Creating your Current Self to be your optimal FUTURE self?

Let’s start with building muscle, anabolic, versus losing muscle and breaking down (catabolic) what we still have as we age!

What is MPS?

Muscle protein synthesis (MPS) is the process by which the body builds new protein molecules to repair and grow muscle tissue. It involves the synthesis of proteins from amino acids, the building blocks of proteins. In the context of exercise and muscle development, MPS is crucial for repairing the damage caused to muscle fibers during physical activity and for promoting muscle growth.

Leucine is one of the essential amino acids, meaning the body cannot produce it and must obtain it through diet. The leucine threshold theory is a concept in the field of nutrition and muscle protein synthesis. Leucine is thought to play a key role in stimulating MPS, acting as a signaling molecule that activates the molecular pathways involved in protein synthesis.

The theory suggests that there is a threshold level of leucine intake that needs to be reached in order to maximize the stimulation of muscle protein synthesis. Beyond this threshold, increasing leucine intake may not provide additional benefits in terms of promoting muscle protein synthesis. This concept has led to recommendations for optimizing protein intake by ensuring that meals or supplements contain an adequate amount of leucine to maximize the anabolic response.

It’s important to note that while leucine is a critical amino acid for stimulating muscle protein synthesis, overall protein intake and the balance of essential amino acids also play essential roles in supporting muscle health and development. A well-rounded diet that provides sufficient protein and essential amino acids is crucial for athletes, bodybuilders, and individuals looking to optimize muscle protein synthesis.

What is the big deal about the amino acid Leucine?

The leucine threshold theory, as associated with Dr. Donald Layman, is a concept that emphasizes the importance of leucine, an essential amino acid, in the stimulation of muscle protein synthesis (MPS). Dr. Donald Layman, a researcher and nutrition scientist, has conducted studies and published research related to protein metabolism, particularly in the context of muscle health and athletic performance.

The leucine threshold theory suggests that there is a specific threshold or optimal level of leucine intake that needs to be reached to maximally stimulate MPS. Leucine is unique among the essential amino acids because it acts as a signaling molecule, triggering the molecular pathways involved in protein synthesis.

Key points related to the leucine threshold theory include:

  1. Leucine as a Trigger for MPS:
    • Leucine is considered a key amino acid for initiating the muscle protein synthesis process. It activates the mammalian target of rapamycin (mTOR) pathway, a critical signaling pathway involved in protein synthesis.
  2. Threshold Level:
    • The theory proposes that reaching a certain threshold of leucine intake is necessary to fully activate the mTOR pathway and optimize muscle protein synthesis. Beyond this threshold, increasing leucine intake may not provide additional benefits in terms of stimulating MPS.
  3. Protein Quality and Leucine Content:
    • The quality of protein sources matters in the context of the leucine threshold theory. Foods with higher leucine content, such as animal-based proteins like meat, poultry, fish, and dairy, are often considered more effective in promoting muscle protein synthesis.
  4. Meal Timing and Leucine:
    • The theory suggests that strategically timing protein-rich meals around periods of physical activity, especially resistance training, may enhance the effectiveness of the leucine threshold in promoting muscle protein synthesis.

It’s important to note that while the leucine threshold theory has gained attention in the field of sports nutrition, the exact threshold level may vary among individuals, and research in this area continues to evolve. Additionally, other factors, such as overall protein intake, the balance of essential amino acids, and individual differences, also play important roles in supporting muscle health and development.

How do you stimulate muscle protein synthesis?

The protein and essential amino acid requirements for stimulating muscle protein synthesis can vary based on factors such as an individual’s body weight, age, sex, and overall health. However, general guidelines suggest that consuming around 0.6 to 1.2 grams of protein per pound of body weight per day is a common range for those involved in regular resistance training or other forms of intense physical activity.

When it comes to essential amino acids, leucine is particularly important for stimulating muscle protein synthesis. The leucine content of a protein source is a crucial factor in determining its effectiveness in promoting muscle protein synthesis. Foods rich in leucine include various meat sources.

Here are some examples of nutrient-dense meat foods and their approximate leucine content per 100 grams:

  1. Chicken breast: About 2.2 grams of leucine per 100 grams.
  2. Turkey: About 2.1 grams of leucine per 100 grams.
  3. Beef (lean cuts): Around 2.0 grams of leucine per 100 grams.
  4. Pork: Approximately 1.8 grams of leucine per 100 grams.
  5. Fish (such as salmon or tuna): Leucine content can vary, but it’s generally in the range of 2.5 to 2.8 grams per 100 grams.

It’s important to note that while leucine is crucial, a variety of essential amino acids is necessary for optimal muscle protein synthesis. Therefore, consuming a mix of protein sources and maintaining a balanced diet is recommended for overall health and muscle development.

Are you eating enough quality protein rich in the essential amino acids?

Individual protein needs can vary, and consulting with a nutritionist or healthcare professional can help tailor protein intake to specific individual requirements and goals. Additionally, factors such as the timing of protein consumption, meal frequency, and overall dietary habits can influence the effectiveness of protein intake in supporting muscle protein synthesis.

To determine which meats have higher amino acid protein and leucine content with approximately 50 grams of total protein, I’ll provide information for two common meat options: chicken breast and beef (lean cut). Please note that the leucine content can vary, and the values provided are approximations based on general data.

  1. Chicken Breast:
    • Serving Size: Approximately 350 grams (cooked weight)
    • Total Protein: About 50 grams
    • Leucine Content: Around 2.2 grams per 100 grams
    • Calories: Approximately 400-450 calories (depending on cooking method)
  2. Beef (Lean Cut):
    • Serving Size: Approximately 250 grams (cooked weight)
    • Total Protein: About 50 grams
    • Leucine Content: Around 2.0 grams per 100 grams
    • Calories: Approximately 400-500 calories (depending on the specific cut and cooking method)

Please keep in mind that these values are estimates, and actual nutritional content can vary based on factors such as cooking methods, specific cuts of meat, and individual variations. Additionally, these serving sizes are provided to approximate 50 grams of total protein, and you may adjust the quantities based on your preferences and dietary requirements.

Are you breaking down your muscle?

Building muscle as we age, especially when hormonal levels decline, requires a strategic approach that includes proper nutrition, resistance training, and lifestyle choices. The balance between anabolic (muscle-building) and catabolic (muscle-breaking) processes becomes crucial.

Here are some tips to help build muscle as you age:

  1. Resistance Training:
    • Engage in regular resistance training, including both strength training and hypertrophy-focused workouts.
    • Aim for at least 2-3 sessions per week.
    • Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows.
  2. Protein Intake:
    • Consume an adequate amount of protein to support muscle protein synthesis.
    • Aim for 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and individual needs.
    • Prioritize high-quality protein sources such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein options.
  3. Leucine-Rich Foods:
    • Include foods rich in leucine, an essential amino acid that plays a key role in muscle protein synthesis.
    • Examples include chicken, turkey, fish, dairy products, and soybeans.
  4. Meal Timing:
    • Distribute protein intake evenly throughout the day, including in your post-workout meal.
    • This helps maintain a steady supply of amino acids to support muscle repair and growth.
  5. Healthy Fats:
    • Include healthy fats in your diet, such as avocados, nuts, seeds, and olive oil, to support overall health and hormone production.
  6. Adequate Hydration:
    • Stay hydrated, as water is essential for numerous bodily functions, including muscle function and recovery.
  7. Adequate Sleep:
    • Ensure you get sufficient and quality sleep, as this is when the body undergoes repair and growth processes.
  8. Reduce Stress:
    • Manage stress through practices such as meditation, yoga, or deep-breathing exercises.
    • Chronic stress can contribute to catabolic processes and hinder muscle growth.
  9. Hormone Optimization (Consult a Professional):
    • If appropriate and under the guidance of a healthcare professional, discuss hormone optimization options.
    • Hormone replacement therapy (HRT) might be considered in some cases, but it should be done under proper medical supervision.
  10. Consistency:
    • Be consistent with your training and nutrition. Building muscle takes time, and consistent effort over the long term is crucial.

Remember that everyone’s body responds differently, and it’s advisable to consult with a healthcare or fitness professional to tailor a plan that suits your individual needs, especially if you have any underlying health conditions.

Is your metabolism slowing down as you age?

Metabolism tends to slow down as people age due to a combination of physiological and lifestyle factors. Here are some key reasons why metabolism may slow down with age:

  1. Loss of Muscle Mass:
    • One of the primary contributors to a slowing metabolism is the age-related loss of muscle mass, known as sarcopenia. Muscle tissue is metabolically active, meaning it requires energy even at rest.
    • As people lose muscle mass, the amount of metabolically active tissue decreases, leading to a reduction in overall energy expenditure.
  2. Changes in Hormone Levels:
    • Hormones play a crucial role in regulating metabolism.
    • With age, there is a natural decline in certain hormones, including growth hormone and sex hormones (estrogen and testosterone).
    • These hormonal changes can influence metabolic rate and the distribution of body fat.
  3. Reduction in Basal Metabolic Rate (BMR):
    • BMR refers to the number of calories the body needs at rest to maintain basic physiological functions such as breathing, circulation, and cell production.
    • As people age, there is often a decrease in BMR, which means the body requires fewer calories at rest.
  4. Decline in Physical Activity:
    • Aging is often associated with a decrease in physical activity levels.
    • A sedentary lifestyle contributes to the loss of muscle mass and a reduction in overall energy expenditure.
    • Less physical activity means fewer calories burned throughout the day.
  5. Decreased Thermic Effect of Food:
    • The thermic effect of food (TEF) is the energy expended during the digestion, absorption, and metabolism of food.
    • It represents the calories burned in processing nutrients.
    • With age, there may be a slight decrease in TEF, contributing to a slower metabolism.
  6. Changes in Body Composition:
    • Aging is often associated with changes in body composition, including an increase in body fat and a decrease in lean muscle mass.
    • Since muscle tissue has a higher metabolic rate than fat tissue, the shift in body composition can result in a slower metabolism.
  7. Genetic Factors:
    1. Genetic factors can influence an individual’s metabolic rate.
    2. While genetics may play a role in determining the baseline metabolic rate, lifestyle factors such as diet and physical activity can still have a significant impact.

Genetic factors can significantly influence an individual’s metabolic rate, which is the rate at which the body converts food into energy. Here are several key genetic components that affect metabolic rate:

1. Basal Metabolic Rate (BMR) Genes

  • FTO Gene: Variants in the FTO gene are associated with obesity and body mass index (BMI). Some studies suggest that these variants may influence energy expenditure and appetite regulation, thereby affecting BMR.
  • LEP and LEPR Genes: These genes code for leptin and its receptor, which are involved in regulating energy balance, appetite, and fat storage. Variations can affect how the body uses and stores energy.
  • UCP Genes: The uncoupling protein (UCP) genes are involved in thermogenesis (heat production) in brown adipose tissue. Variants may influence energy expenditure by promoting energy dissipation as heat rather than storing it as fat.

2. Hormonal Regulation

  • Thyroid Hormones: Genes related to thyroid function, such as those encoding thyrotropin (TSH) and thyroid hormones (T3 and T4), play a crucial role in regulating metabolic rate. Variations can lead to conditions like hypothyroidism or hyperthyroidism, which significantly impact metabolism.
  • Insulin Sensitivity Genes: Variants in genes related to insulin signaling, such as the INSR gene (insulin receptor), can affect how the body processes glucose and fat, impacting metabolic efficiency.

3. Muscle Mass and Composition

  • ACTN3 Gene: This gene codes for a protein found in fast-twitch muscle fibers. Variants can influence muscle composition and performance, potentially affecting the resting metabolic rate (RMR) since muscle tissue burns more calories at rest than fat tissue.
  • Myostatin Genes: Myostatin inhibits muscle growth. Genetic variations that affect myostatin levels can influence muscle mass and, consequently, the metabolic rate, as greater muscle mass is associated with a higher RMR.

4. Fat Distribution

  • ADRβ2 Gene: This gene is involved in the regulation of fat metabolism and can influence where the body stores fat. Genetic variations can lead to different patterns of fat distribution, which can affect overall metabolic rate and the risk of metabolic diseases.

5. Energy Expenditure during Physical Activity

  • CPT1A Gene: This gene is involved in the transport of fatty acids into mitochondria for energy production. Variants may influence how efficiently the body uses fat for energy during exercise, which can affect overall energy expenditure.
  • PPARGC1A Gene: This gene regulates mitochondrial biogenesis and oxidative metabolism. Variants can affect the efficiency of energy production and how the body responds to exercise, impacting overall metabolic rate.

While genetics play a significant role in determining an individual’s metabolic rate, environmental factors such as diet, physical activity, and lifestyle also interact with these genetic predispositions. Understanding genetic influences can help tailor nutrition and exercise programs to optimize metabolic health and weight management strategies.

8. Nutrient Intake and Diet:

  • Changes in dietary habits and nutrient intake can influence metabolism. In some cases, age-related factors such as changes in taste, appetite, and nutrient absorption may affect overall dietary patterns and metabolism.
  • It’s important to note that while metabolism tends to slow with age, the degree of change can vary among individuals.
  • Lifestyle factors, such as regular physical activity and a well-balanced diet, can mitigate the impact of age-related metabolic changes.
  • Engaging in strength training exercises, which help maintain and build muscle mass, can be particularly beneficial for supporting a healthy metabolism as individuals age.

Are you fasting and exercising too much?

Excessive fasting, fasted exercise, and low energy availability can have significant negative impacts on muscle health. These practices may lead to a condition known as Relative Energy Deficiency in Sport (RED-S), which affects both male and female athletes and can have consequences for overall health and performance. Here are some ways in which these practices can impact muscle health:

  1. Muscle Protein Breakdown:
    • Extended periods of fasting, especially combined with low energy availability, can lead to increased muscle protein breakdown. The body may start to use amino acids from muscle tissue as an energy source.
  2. Decreased Muscle Mass:
    • Chronic low energy availability and insufficient nutrient intake, including protein, can result in a negative energy balance. This imbalance can contribute to the loss of muscle mass over time, a condition known as muscle wasting or atrophy.
  3. Impaired Muscle Repair and Recovery:
    • Fasting and low energy availability can impair the body’s ability to repair and recover after exercise. Adequate energy and nutrient intake are essential for muscle tissue repair and adaptation to training.
  4. Reduced Exercise Performance:
    • Insufficient energy availability can lead to fatigue, reduced exercise performance, and compromised training outcomes. This can negatively impact the effectiveness of resistance training and other forms of exercise aimed at building and maintaining muscle.
  5. Hormonal Imbalances:
    • Low energy availability can disrupt hormonal balance, including changes in sex hormones and hormones that regulate metabolism. Hormonal imbalances may contribute to muscle loss and metabolic disturbances.
  6. Increased Risk of Injuries:
    • Muscle weakness and decreased muscle mass increase the risk of injuries. Insufficient energy intake can also compromise bone health, leading to an increased risk of stress fractures and other bone-related injuries.
  7. Impaired Immune Function:
    • Low energy availability can compromise the immune system, making individuals more susceptible to illness and delaying recovery from infections or injuries.
  8. Hindered Anabolic Processes:
    • Fasting and low energy availability can hinder anabolic processes, including the synthesis of new proteins. This is counterproductive for individuals aiming to build or maintain muscle mass.
  9. Loss of Strength and Power:
    • Inadequate energy intake, especially in the form of carbohydrates, can lead to a decline in strength and power, affecting athletic performance and overall functional capacity.

It’s essential to prioritize a balanced and nutrient-dense diet, provide sufficient energy for the body’s needs, and time nutrition appropriately around exercise to support muscle health. Individuals engaged in intense physical training, especially athletes, should be mindful of their nutritional intake to ensure they meet energy requirements and provide the necessary nutrients for optimal muscle function and recovery. Consulting with a registered dietitian, sports nutritionist, or healthcare professional can help develop an individualized nutrition plan based on specific needs and goals.

How can you speed it up and improve it?

Resting metabolism tends to decrease with age due to various factors, including changes in hormones, loss of muscle mass, and lifestyle factors.

However, there are strategies to help improve resting metabolism and overall metabolic health as we age:

  1. Regular Strength Training:
    • Engage in regular resistance or strength training exercises. Building and maintaining muscle mass can increase resting metabolic rate, as muscle tissue requires more energy at rest than fat tissue.
  2. Protein Intake:
    • Consume an adequate amount of protein to support muscle maintenance and growth. Protein has a higher thermic effect, meaning it requires more energy to digest and metabolize compared to fats and carbohydrates.
  3. Balanced Nutrition:
    • Maintain a balanced diet that includes a variety of nutrient-dense foods. Avoid excessive calorie restriction, as this can lead to muscle loss and a decrease in resting metabolism.
  4. Stay Hydrated:
    • Proper hydration is essential for metabolic processes. Water plays a role in many biochemical reactions, and staying well-hydrated can support overall metabolic efficiency.
  5. Aerobic Exercise:
    • Include regular aerobic exercises, such as walking, jogging, or cycling. While strength training is crucial for muscle health, cardiovascular exercise contributes to overall fitness and can help manage weight.
  6. Hormone Optimization:
    • Monitor and manage hormonal changes. Hormones, such as thyroid hormones, insulin, and sex hormones, play roles in metabolism. If there are concerns about hormonal imbalances, consult with a healthcare professional.
  7. Adequate Sleep:
    • Ensure you get sufficient and quality sleep. Sleep is crucial for overall health, and inadequate sleep can negatively impact metabolic function.
  8. Manage Stress:
    • Chronic stress can affect hormones like cortisol, which may influence metabolism. Incorporate stress management techniques such as meditation, yoga, or deep-breathing exercises.
  9. Maintain Healthy Body Composition:
    • Aim for a healthy body composition by focusing on a combination of muscle-building exercises and fat loss, if necessary. A higher muscle-to-fat ratio contributes to a higher resting metabolic rate.
  10. Medical Check-ups:
    • Regularly check for and manage any underlying health conditions that might impact metabolism, such as thyroid disorders or diabetes.

As for the impact of hormones on metabolism, hormones play a crucial role in regulating metabolic processes.

For example:

  • Thyroid Hormones: Thyroid hormones (T3 and T4) regulate metabolism by influencing energy production and utilization in cells.
  • Insulin: Insulin regulates blood sugar levels and influences how the body uses and stores glucose.
  • Sex Hormones: Changes in sex hormones, such as estrogen and testosterone, can affect body composition and metabolism.
  • Cortisol: The stress hormone cortisol can influence metabolism and appetite.

In summary, maintaining muscle health, adopting a balanced and nutritious diet, staying active, managing hormones, and addressing lifestyle factors can collectively contribute to improving resting metabolism and overall metabolic health as we age. Always consult with healthcare or fitness professionals for personalized advice based on individual health conditions and needs.

How does chronic stress impact all efforts for Metabolic Health + Muscle Health?

Cortisol, often referred to as the “stress hormone,” plays a crucial role in the body’s response to stress. While cortisol is essential for various physiological functions, including regulating metabolism, chronic elevation of cortisol levels due to ongoing stress can have several negative effects on metabolic health and muscle protein synthesis.

Here’s how cortisol impacts metabolism, muscle protein synthesis, and overall metabolic health under conditions of chronic stress:

  1. Increased Blood Sugar Levels:
    • Cortisol promotes the release of glucose from the liver into the bloodstream, providing the body with a quick energy source. This can lead to elevated blood sugar levels, which, over time, may contribute to insulin resistance and an increased risk of type 2 diabetes.
  2. Insulin Resistance:
    • Chronic exposure to high cortisol levels may lead to insulin resistance, where the body’s cells become less responsive to the effects of insulin. Insulin resistance can result in impaired glucose uptake by cells, further contributing to elevated blood sugar levels.
  3. Fat Storage and Redistribution:
    • Cortisol is involved in the regulation of fat metabolism. Elevated cortisol levels, especially in the context of chronic stress, may lead to increased fat storage, particularly in the abdominal region. This redistribution of fat is associated with a higher risk of metabolic syndrome and cardiovascular issues.
  4. Suppression of Muscle Protein Synthesis:
    • Cortisol has catabolic (muscle-breaking) effects, and prolonged elevation can suppress muscle protein synthesis. This means that chronic stress may contribute to muscle loss or hinder muscle growth, affecting overall muscle health.
  5. Protein Breakdown:
    • Cortisol facilitates the breakdown of proteins into amino acids, releasing them into the bloodstream. While this process is part of normal physiological function, excessive protein breakdown over time may contribute to muscle wasting.
  6. Impact on Appetite:
    • Cortisol can influence appetite and food preferences. In some individuals, chronic stress may lead to increased cravings for high-calorie, comfort foods, which can contribute to weight gain and metabolic disturbances.
  7. Inflammation:
    • Chronic stress and elevated cortisol levels can contribute to chronic low-grade inflammation. Inflammation is associated with various metabolic disorders and may further exacerbate insulin resistance.

It’s important to note that the effects of cortisol can vary among individuals, and not everyone will experience the same responses to chronic stress. Additionally, lifestyle factors, genetics, and overall health contribute to the body’s ability to manage stress and cortisol levels.

How does your the health of your thyroid impact your metabolism?

The thyroid plays a crucial role in regulating metabolism by producing hormones that influence various physiological processes in the body. When the thyroid functions inadequately, it can lead to an imbalance in hormone levels, which in turn affects metabolism. Here’s how low thyroid function, or hypothyroidism, impacts metabolism:

  1. Reduced Thyroid Hormone Production:
    • The thyroid gland produces two main hormones: thyroxine (T4) and triiodothyronine (T3). These hormones are essential for the regulation of metabolism.
    • In hypothyroidism, the thyroid gland produces insufficient amounts of T4 and T3, slowing down metabolic processes.
  2. Basal Metabolic Rate (BMR) Reduction:
    • BMR refers to the number of calories the body needs at rest to maintain basic physiological functions such as breathing, circulation, and cell production.
    • Low thyroid function can lead to a decrease in BMR, meaning the body requires fewer calories at rest. This can contribute to weight gain or difficulty in losing weight.
  3. Impaired Macronutrient Metabolism:
    • Thyroid hormones play a role in the metabolism of carbohydrates, fats, and proteins. Hypothyroidism can lead to a decreased ability to efficiently metabolize these macronutrients.
    • Reduced thyroid function may contribute to the accumulation of fat and lead to an increased likelihood of insulin resistance.
  4. Slowed Digestive Processes:
    • Hypothyroidism can affect the digestive system, leading to slower transit times in the gastrointestinal tract. This may result in constipation and a reduced absorption of nutrients from the food we consume.
  5. Energy Production and Fatigue:
    • Thyroid hormones are crucial for energy production within cells. Reduced thyroid function can lead to fatigue, weakness, and a feeling of sluggishness due to impaired energy metabolism.
  6. Fluid Retention:
    • Hypothyroidism can contribute to fluid retention and edema, leading to weight gain. This is often due to a slowed metabolic rate and reduced efficiency in eliminating excess fluids from the body.
  7. Cholesterol Levels:
    • Thyroid hormones influence the metabolism of cholesterol. Low thyroid function can lead to an increase in cholesterol levels, potentially contributing to cardiovascular issues.

It’s important to note that the symptoms and impact of hypothyroidism can vary among individuals. Common signs of hypothyroidism include fatigue, weight gain, sensitivity to cold, dry skin, and changes in hair and nail texture. If you suspect you have thyroid issues, it’s crucial to consult with a healthcare professional for proper diagnosis and management. Treatment may involve thyroid hormone replacement therapy to restore normal hormone levels and alleviate symptoms.

How much protein should you consume per day?

Blog email today from Dr. James Nic

Protein Intake Guidelines:

  • Optimal protein intake for healthy individuals with functioning kidneys:

    • 1 to 1.25 grams per pound of lean body mass (lean body mass = total weight – body fat).
    • Example: A person weighing 200 pounds with 20% body fat has 160 pounds of lean body mass, so they would need 160 to 200 grams of protein per day.
  • Protein sources:
    • Focus on animal protein for higher bioavailability and essential nutrients.
  • Muscle building:
    • 1.6-2.2 grams of protein per kilogram of body weight is ideal for muscle growth, aligning with roughly 1 gram of protein per pound of body weight.
    • Consuming over 1 gram per pound can improve satiety, hunger control, and reduce sugar cravings.
  • Protein intake for kidney dysfunction (CKD):
    • 0.6-0.8 grams of protein per kilogram of body weight is recommended to reduce acid load and avoid worsening kidney function.
  • Offsetting the acid load from animal protein:
    • Animal proteins, especially those high in sulfur-containing amino acids like cysteine and methionine, produce sulfuric acid, increasing body acidity.
    • To balance this acid load, consume 2-3 times the weight of animal foods in fruits and vegetables, or take sodium/potassium bicarbonate supplements before or after meals.
  • Sodium/potassium bicarbonate supplementation:
    • Take 2-3 capsules within one hour before or after animal-based meals to offset the acid load.
    • 1 sodium bicarbonate capsule neutralizes 7 mEq of acid.

    Acid load (mEq per 3.5 oz of food):

    • Parmesan cheese: 34.2
    • Egg yolks: 23.4
    • Fish: 10.8
    • Chicken: 8.7
    • Beef: 7.8

Protein Recommendations for Those with Normal Kidney Function:

  • 30-60 grams of protein per meal, spaced 3-5 hours apart.
  • Aim for 3-4 meals per day to optimize muscle protein synthesis.
  • If practicing intermittent fasting, aim for at least 2 meals per day, especially if active and muscular.

Maximizing Muscle Gain:

  • Consume 30-40 grams of protein 1-3 hours before bed to counteract overnight muscle breakdown.
  • Casein protein is preferred for its slow-release effect.
  • Supplement with 3 grams of glycine 2-3 times daily to support collagen synthesis.

Protein Recommendations for Athletes on Energy Restriction:

  • Aim for 2.2-3.3 grams of protein per kilogram of body weight to retain lean muscle mass.
  • Leaner individuals should consume protein at the higher end of the range.
  • Resistance training is crucial to preserving muscle during calorie deficits.
  • High protein intake aids in appetite control while in a calorie deficit.

Best Protein Sources for 30 Grams of Protein:

  • 5 eggs
  • 3.5 oz turkey
  • 3.5 oz chicken breast
  • 4 oz filet mignon
  • 4.5 oz strip steak
  • 5 oz ribeye steak
  • 5.3 oz wild-caught salmon
  • 10 oz Greek yogurt
  • 10 oz cottage cheese

For more tips on fat loss, refer to the book The Obesity Fix.

What are the best protein sources?

If you want all the TIPS and tricks to FAT LOSS, check out my book The Obesity Fix.

Solutions to stimulating MPS and metabolism!?

To stimulate muscle protein synthesis (MPS) and speed up metabolism as we age, research from experts like Dr. Gabrielle Lyon, Dr. Donald Layman, and Dr. Layne Norton emphasizes a multifaceted approach focused on nutrition, resistance training, and lifestyle changes.

Here are key solutions:

1. Protein Intake and Quality

  • Higher Protein Consumption:
    • As we age, anabolic resistance increases, meaning the body becomes less efficient at using protein to build muscle. To combat this, older adults should increase protein intake to 1.6-2.2 grams per kilogram of body weight per day.
    • Dr. Gabrielle Lyon advocates for prioritizing high-quality, leucine-rich animal protein (e.g., beef, chicken, fish, eggs) for its superior bioavailability and amino acid profile. Aim for 30-40 grams of protein per meal, focusing on getting enough leucine (~2.5-3 grams), which is the key amino acid that triggers muscle protein synthesis.
  • Protein Timing:
    • Spread protein intake evenly throughout the day to maximize MPS.
    • Dr. Layne Norton suggests consuming 25-40 grams of protein per meal, with an emphasis on post-workout nutrition to stimulate muscle recovery. Protein synthesis is best activated when meals are spaced 3-5 hours apart.
  • Casein Protein Before Bed:
    • Consuming 30-40 grams of slow-digesting casein protein before bed can help reduce muscle breakdown during the night.

2. Resistance Training

  • Strength Training is Essential:
    • Resistance training is the most effective way to maintain and build muscle mass as we age.
    • Dr. Donald Layman stresses that strength training at least 2-4 times per week stimulates MPS and promotes muscle retention, which directly impacts metabolic health.
    • Focus on compound movements like squats, deadlifts, presses, and rows, targeting major muscle groups. These exercises increase muscle fiber recruitment and hormonal responses like increased growth hormone and testosterone, which aid in muscle repair and growth.
  • Progressive Overload:
    • Increasing the weight, reps, or intensity over time is crucial to continue building muscle and improving strength. Dr. Norton emphasizes progressive overload to keep muscles adapting and growing.

3. Incorporating High-Intensity Interval Training (HIIT)

  • HIIT for Fat Loss and Metabolic Boost:
    • HIIT sessions, where short bursts of intense effort are followed by rest, are beneficial for speeding up metabolism and increasing fat burning.
    • Dr. Lyon suggests that HIIT can complement resistance training by improving cardiovascular health and maintaining lean muscle mass during fat loss.

4. Increase Leucine Intake

  • Leucine Supplementation:
    • Leucine, a branched-chain amino acid (BCAA), is a potent trigger for MPS.
    • Research by Dr. Layman indicates that as we age, we need more leucine to activate the mTOR pathway that drives protein synthesis. Supplementing with 3-5 grams of leucine or using whey protein (high in leucine) can be particularly effective.

5. Improving Insulin Sensitivity

  • Carbohydrates and Protein Balance:
    • Maintaining insulin sensitivity is critical as we age because insulin helps drive amino acids into muscle cells. A balance of protein with moderate, low-glycemic carbohydrates can improve insulin sensitivity and aid in recovery.
    • Dr. Layne Norton advises consuming a combination of protein and carbohydrates post-exercise to replenish glycogen stores and support muscle recovery, thereby stimulating MPS.

6. Essential Supplements

  • Creatine Monohydrate:
    • Research shows that creatine helps increase muscle mass, strength, and recovery, particularly in older adults.
    • Supplementing with 3-5 grams daily can boost muscle energy stores and enhance workout performance.
  • Beta-Alanine:
    • This amino acid can help buffer muscle acidity, improving endurance and reducing fatigue during high-intensity exercise.
  • Omega-3 Fatty Acids:
    • Omega-3s have been shown to improve MPS, reduce inflammation, and enhance muscle quality. Aim for 1-2 grams of EPA and DHA per day.

7. Prioritize Sleep and Recovery

  • Quality Sleep:
    • Sleep is when muscle recovery and growth take place.
    • Both Dr. Lyon and Dr. Norton stress the importance of 7-9 hours of sleep per night to optimize hormonal health (such as testosterone and growth hormone) and muscle repair.
  • Stress Management:
    • High cortisol levels from chronic stress can impair MPS and contribute to muscle loss.
    • Incorporate stress reduction techniques like meditation, yoga, or mindfulness practices.

WAIT what?

High cortisol levels from chronic stress can impair muscle protein synthesis (MPS) and contribute to muscle loss through several mechanisms:

1. Protein Breakdown (Catabolism) Promotion:

  • Cortisol is a catabolic hormone that increases protein breakdown in muscles, leading to muscle loss. It does this by promoting the breakdown of muscle proteins into amino acids, which the body can use for energy during stress, especially in the absence of sufficient glucose.
  • Chronic cortisol elevation tips the balance between muscle protein breakdown and synthesis, leading to muscle degradation over time.

2. Inhibition of Muscle Protein Synthesis (MPS):

  • Cortisol interferes with the mTOR pathway, which is critical for stimulating MPS. The mammalian target of rapamycin (mTOR) regulates cell growth and protein synthesis in response to factors like nutrient availability, insulin, and mechanical stress (exercise). Elevated cortisol inhibits mTOR activity, thus reducing the body’s ability to synthesize new muscle proteins.
  • This inhibition can limit muscle repair and growth after exercise, leading to diminished muscle mass and strength over time.

3. Reduction of Anabolic Hormones (Testosterone, Growth Hormone, IGF-1):

  • Cortisol has a suppressive effect on anabolic hormones that are vital for muscle growth, such as testosterone, growth hormone (GH), and insulin-like growth factor 1 (IGF-1).
  • Testosterone and IGF-1 are essential for promoting MPS and muscle recovery, but chronic cortisol elevation leads to a decrease in their levels, further impairing muscle growth and maintenance.
  • Lower levels of growth hormone due to chronic stress also reduce tissue repair and the rebuilding of muscle fibers.

4. Insulin Resistance and Glucose Dysregulation:

  • Chronic cortisol elevation increases the risk of insulin resistance, which interferes with the body’s ability to utilize glucose properly. Since insulin is an anabolic hormone that promotes MPS, reduced insulin sensitivity can impair muscle growth and recovery.
  • Impaired glucose regulation also limits the availability of energy for muscle cells, further contributing to muscle loss and slower recovery after exercise.

5. Increased Myostatin Expression:

  • Cortisol can increase the expression of myostatin, a protein that negatively regulates muscle growth by inhibiting MPS. Higher myostatin levels directly hinder the body’s ability to build and maintain muscle mass, exacerbating muscle loss under chronic stress.

6. Energy Diversion to Gluconeogenesis:

  • During periods of chronic stress, cortisol increases gluconeogenesis in the liver, the process by which proteins (including muscle protein) are broken down to produce glucose. This diversion of amino acids to glucose production leaves fewer resources available for muscle repair and growth, accelerating muscle atrophy.

High cortisol levels from chronic stress impair MPS by promoting muscle protein breakdown, inhibiting the mTOR pathway, reducing anabolic hormone levels, increasing insulin resistance, and enhancing myostatin expression. Over time, this leads to muscle loss, decreased recovery, and a slower metabolism.

8. Maintaining Healthy Body Composition

  • Avoid Extreme Calorie Deficits:
    • Dr. Layman notes that while some caloric restriction can aid in fat loss, extreme deficits lead to muscle loss and slower metabolism. He recommends a moderate caloric deficit with a high protein intake to promote fat loss while preserving muscle.
  • Body Composition Focus:
    • Focus on improving lean muscle mass rather than just weight loss. Building and preserving muscle through high-protein diets and strength training helps maintain a higher basal metabolic rate (BMR) as muscle tissue is more metabolically active than fat.

In summary, stimulating muscle protein synthesis and speeding up metabolism as we age involves a combination of adequate protein intake (especially leucine-rich protein sources), consistent resistance training, nutrient timing, and lifestyle modifications like sleep, stress management, and maintaining a healthy body composition.

What Are The Top 5 Solutions to Stimulate Muscle Protein Synthesis (MPS) and Speed Up Metabolism as We Age:

For Aging Men:

  1. Increase Protein Intake (Especially Leucine-Rich Sources):
    • Men should aim for 1.6-2.2 grams of protein per kilogram of body weight per day to support MPS and maintain lean muscle mass.
    • Focus on high-quality animal proteins (e.g., beef, chicken, fish, eggs) that are rich in leucine, which is critical for triggering MPS.
    • Include 30-40 grams of protein per meal to ensure adequate stimulation of MPS, especially post-workout and before bed (casein is ideal before sleep).
  2. Regular Strength Training with Progressive Overload:
    • Resistance training 2-4 times per week is essential for maintaining muscle mass and metabolic health.
    • Focus on compound movements (squats, deadlifts, bench press) to engage multiple muscle groups and promote greater hormone release (e.g., testosterone).
    • Implement progressive overload to continually challenge the muscles, promoting growth and metabolic activity.
  3. High-Intensity Interval Training (HIIT):
    • HIIT workouts not only improve cardiovascular fitness but also help preserve lean muscle mass while enhancing fat loss, which in turn boosts metabolism.
    • Perform HIIT 1-2 times per week, using short bursts of high-intensity exercise followed by rest periods (e.g., sprint intervals).
  4. Support Testosterone Levels:
    • Testosterone levels naturally decline with age, impacting MPS and muscle maintenance. Strategies to maintain healthy testosterone levels include:
      • Strength training and compound lifts.
      • Adequate sleep (7-9 hours per night).
      • Managing stress and reducing cortisol.
      • Ensuring sufficient intake of zinc, vitamin D, and healthy fats.
  5. Creatine Supplementation:
    • Creatine monohydrate has been shown to improve muscle strength, power, and recovery, particularly for older men.
    • Take 3-5 grams daily to support muscle energy stores, enhance workout performance, and aid in muscle growth.

For Aging Women:

  1. Higher Protein Intake, Especially Post-Menopause:
    • Women should aim for 1.6-2.2 grams of protein per kilogram of body weight per day to combat anabolic resistance, which increases after menopause.
    • Prioritize leucine-rich protein sources like chicken, eggs, and fish. Ensure 30-40 grams of protein per meal for optimal MPS.
    • Post-menopausal women should aim for 40-60 grams of protein post-workout to counteract muscle loss due to hormonal changes.
  2. Strength Training with an Emphasis on Bone Health:
    • Strength training is crucial for both muscle retention and bone density, particularly for women post-menopause, as bone loss accelerates with declining estrogen levels.
    • Focus on weight-bearing exercises like squats, lunges, and deadlifts, and include resistance training at least 2-3 times per week to stimulate muscle growth and maintain metabolism.
    • Incorporate core strength and balance exercises to prevent injuries and support long-term mobility.
  3. Hormonal Health and Insulin Sensitivity:
    • As estrogen declines, women may experience reduced insulin sensitivity, which can lead to muscle loss and fat gain.
    • To improve insulin sensitivity, include resistance training and moderate carbohydrate intake timed around workouts (30-40 grams of protein and carbohydrates post-exercise).
    • Omega-3 fatty acids and fiber can also support hormonal balance and insulin sensitivity.
  4. Support MPS with Casein and Glycine Before Bed:
    • Aging women can benefit from consuming 30-40 grams of casein protein before bed, as it’s slow-digesting and helps prevent overnight muscle breakdown.
    • Glycine supplementation (3 grams, 2-3 times daily) can support collagen synthesis and overall muscle maintenance, which is particularly important for women as they age.
  5. Maintain Muscle Mass and Metabolism with Recovery and Stress Management:
    • Hormonal fluctuations and stress can slow metabolism and hinder muscle growth. Focus on optimizing recovery with 7-9 hours of quality sleep.
    • Practice stress management techniques like yoga, meditation, or breathwork to lower cortisol levels, which can interfere with MPS and promote fat gain around the midsection.

By following these tailored strategies, both aging men and women can support muscle protein synthesis, preserve muscle mass, and maintain a healthy metabolism as they age.

For a peri- and post-menopausal female athlete to get stronger, leaner, and faster as she ages, it’s essential to address the physiological changes that occur during this stage of life. These changes include shifts in hormone levels, muscle mass, metabolism, and recovery capacity. By optimizing nutrition, training, recovery, and lifestyle habits, women can continue to build strength, maintain lean mass, and enhance performance. Here are key strategies:

1. Prioritize Strength Training

  • Progressive Resistance Training: Incorporate heavy strength training 3-4 times per week to combat muscle loss (sarcopenia) and increase lean muscle mass. Compound movements like squats, deadlifts, and presses should form the core of your workout to engage multiple muscle groups and improve overall strength.
  • Focus on Power and Explosiveness: In addition to heavy lifting, include exercises that promote power, like plyometrics or kettlebell swings, which help maintain fast-twitch muscle fibers necessary for speed and athleticism.
  • Recovery Between Sessions: Allow for adequate recovery time between strength workouts. Muscle repair becomes slower with age, so ensuring enough recovery time (48-72 hours) between intense sessions is crucial to avoid injury and overtraining.

2. Optimize Protein Intake and Timing

  • Increased Protein Intake: Muscle protein synthesis (MPS) becomes less efficient as estrogen levels decline, so peri- and post-menopausal women should aim for at least 1.6-2.2 g of protein per kg of body weight per day.
  • Protein Distribution: Spread protein intake evenly across meals to stimulate MPS multiple times throughout the day. Each meal should contain 25-40 grams of high-quality protein.
  • Leucine-Rich Foods: Focus on leucine-rich proteins (e.g., animal proteins like beef, chicken, eggs, whey) to activate the mTOR pathway for muscle synthesis.
  • Pre- and Post-Workout Nutrition: Consume a protein-rich meal (15-20 grams) before and after strength training to support muscle repair and growth.

3. Incorporate Interval and Sprint Training

  • High-Intensity Interval Training (HIIT): Incorporate HIIT 1-2 times a week to boost cardiovascular fitness, increase fat burning, and improve speed. Short bursts of high-intensity work followed by recovery intervals can improve endurance and maintain lean muscle mass.
  • Sprint Workouts: Short sprints help maintain fast-twitch muscle fibers and improve running or cycling speed. This can be incorporated as hill sprints, track work, or short, powerful efforts on the bike.

4. Balance Hormones with Nutrition and Lifestyle

  • Support Estrogen and Progesterone: As estrogen and progesterone levels drop, it’s crucial to focus on balancing hormones through nutrition and lifestyle. Include phytoestrogen-rich foods (like flaxseeds, soy, and legumes) and healthy fats (like omega-3s) to support hormone production.
  • Reduce Cortisol: Chronic high cortisol levels can contribute to fat gain, particularly around the midsection, and impair muscle recovery. Manage stress through techniques like meditation, yoga, and adequate sleep.
  • Support Insulin Sensitivity: Estrogen helps regulate insulin sensitivity, which declines with menopause. To mitigate this, consume complex carbohydrates like vegetables, legumes, and whole grains, and avoid refined sugars. Pair carbohydrates with protein to stabilize blood sugar.

5. Prioritize Recovery and Mobility

  • Adequate Sleep: Hormonal shifts can disrupt sleep, but quality sleep is vital for muscle recovery and fat loss. Aim for 7-9 hours per night, and consider practices like evening relaxation routines or supplements such as magnesium to improve sleep quality.
  • Active Recovery and Mobility Work: As recovery slows with age, it’s important to include active recovery sessions (e.g., walking, yoga, or swimming) and mobility exercises to prevent stiffness and injury.
  • Cold and Heat Exposure: Consider incorporating cold plunges or sauna sessions to help with recovery, reduce inflammation, and support metabolic health.

6. Target Fat Loss with Diet and Exercise

  • Calorie Management: While maintaining muscle is key, fat loss requires a mild calorie deficit. Focus on nutrient-dense, whole foods and maintain protein intake to preserve lean muscle mass while reducing body fat.
  • Strength Training with a Fat Loss Focus: Use circuit-style strength training or metabolic conditioning sessions where weights are combined with short rest periods to maximize calorie burn and muscle retention.
  • Low-Intensity Steady-State Cardio (LISS): Incorporate longer, lower-intensity cardio sessions like walking or easy cycling. This can help burn fat without overloading the body or impairing recovery.

7. Supplement Wisely

  • Creatine: Creatine supplementation (3-5 grams daily) helps improve muscle strength and recovery, especially as muscle mass naturally declines with age.
  • Omega-3 Fatty Acids: Supplementing with fish oil can help reduce inflammation, support joint health, and improve muscle recovery.
  • Collagen: Collagen supplementation (5-10 grams per day) can support joint health and connective tissue, particularly important for older athletes to avoid injuries and maintain mobility.

Here are real food options that can help increase muscle protein synthesis (MPS), meet the leucine threshold, and provide adequate levels of essential amino acids (EAA), creatine, omega-3 fatty acids, and collagen for supporting muscle recovery and joint health, especially as you age.

1. Real Food Options for 40-50g of Protein (with EAA and Hitting the Leucine Threshold)

To stimulate MPS effectively, you need around 2.5-3 grams of leucine per meal, which can be found in the following high-quality protein sources:

  • Chicken Breast (6 oz): ~ 54g of protein, ~4g of leucine
  • Turkey Breast (6 oz): ~ 52g of protein, ~4g of leucine
  • Beef (Sirloin or Ground) (6 oz): ~ 45g of protein, ~3.5g of leucine
  • Pork Loin (6 oz): ~ 50g of protein, ~3.3g of leucine
  • Salmon (6 oz): ~ 45g of protein, ~2.5g of leucine
  • Tuna (6 oz): ~ 50g of protein, ~3.5g of leucine
  • Cottage Cheese (2 cups, low-fat): ~ 50g of protein, ~4.5g of leucine
  • Greek Yogurt (16 oz, plain, non-fat): ~ 40g of protein, ~3.5g of leucine
  • Eggs (6 large eggs): ~ 36g of protein, ~3g of leucine (Add an extra serving of meat or dairy to hit 40-50g)
  • Tempeh (10 oz): ~ 45g of protein, ~3g of leucine (for vegetarians)

These foods not only provide enough leucine to trigger MPS but are also rich in other EAAs needed for muscle repair and growth.

2. Real Food Options for Creatine (3-5 grams daily)

Creatine is naturally found in animal foods, particularly in muscle meats. However, to get 3-5 grams of creatine through food alone, you would need to consume larger quantities. Here are some good sources:

  • Beef (1 lb/16 oz): ~ 2g of creatine
  • Pork (1 lb/16 oz): ~ 2g of creatine
  • Salmon (1 lb/16 oz): ~ 4.5g of creatine
  • Tuna (1 lb/16 oz): ~ 4g of creatine

To hit 3-5 grams of creatine daily through food alone, you would need to consume around 1 pound of fish or meat, which might not be practical for most. Supplementing with creatine monohydrate is a more efficient way to reach this target.

3. Real Food Options for Omega-3 Fatty Acids (EPA & DHA)

Omega-3 fatty acids, particularly EPA and DHA, are crucial for reducing inflammation, supporting joint health, and promoting muscle recovery. Here are the best food sources:

  • Wild-Caught Salmon (6 oz): ~ 1.5-2g of omega-3s
  • Mackerel (6 oz): ~ 2.5g of omega-3s
  • Sardines (1 can, 3.5 oz): ~ 1.2g of omega-3s
  • Anchovies (1 can, 2 oz): ~ 1g of omega-3s
  • Herring (6 oz): ~ 2g of omega-3s
  • Chia Seeds (1 oz/28g): ~ 5g of ALA (which converts to EPA/DHA, though at a low rate)

To reach the recommended 1-3 grams of omega-3s per day for optimal health, eating fatty fish 2-3 times per week is ideal.

4. Real Food Options for Collagen

Collagen is rich in glycine, proline, and hydroxyproline, which are important for joint health, skin elasticity, and muscle recovery.

Foods high in collagen and collagen-boosting nutrients include:

  • Bone Broth (1 cup): ~ 10g of collagen protein
  • Chicken Skin (from a cooked chicken thigh): ~ 3g of collagen
  • Pork Rinds (1 oz): ~ 7g of collagen
  • Gelatin (from 1 tablespoon of gelatin powder): ~ 6g of collagen
  • Egg Whites: Rich in proline, which is a key amino acid in collagen formation
  • Fish Skin (Salmon or other fatty fish): High in collagen

While food sources provide some collagen, it’s often beneficial to supplement with hydrolyzed collagen peptides to consistently hit the 5-10g daily target.

For peri- and post-menopausal women or aging athletes looking to optimize muscle protein synthesis, strength, and recovery, focusing on high-quality protein-rich foods that provide sufficient EAAs and leucine is key.

Creatine and omega-3 fatty acids can be sourced from real foods, though supplementation can make meeting daily needs more practical. Collagen-rich foods or collagen supplements can help maintain joint and connective tissue health, aiding in both performance and injury prevention.

By focusing on strength training, protein intake, smart interval work, hormone balance, and recovery, peri- and post-menopausal women can get stronger, leaner, and faster as they age.

These strategies help maintain muscle mass, improve athletic performance, and enhance overall metabolic health, enabling women to continue excelling in their athletic endeavors.

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