Preventing Age-Related Muscle Loss (Sarcopenia) With Protein & Resistance Training

I listened to an interesting interview with Dr. Gabrielle Lyon on the Weight Loss for Health podcast. Dr. Lyon is a proponent of muscle-centric medicine. In the interview, Dr. Lyon argues that we are “not over fat” but “under muscled.” She adds that we focus too much on dieting and losing fat rather than building muscle, which is what we really need to keep strong as we age and even lengthen life.

• Because of anabolic resistance (reduced muscle protein synthesis as we age) and sarcopenia (loss of muscle tissue as we age), Dr. Lyon argues that we need more protein not less.

• Muscle is important for glucose disposal. The only other way our body deals with elevated blood glucose from a diet high in carbohydrates is to boost insulin. Chronic elevated insulin levels can bring on insulin resistance, however, which often leads to increases in abdominal fat and Type 2 diabetes.

Studies show that starches and sugars cause the biggest glucose spike; protein causes moderate spikes; and fat causes the lowest spikes. Dr. Lyon suggests not exceeding 40-50 grams of carbohydrates in any meal. Anything over 50 grams of carbs prompts an excess insulin response. Some of the excess glucose in the system gets sent to the liver and turned into glycogen; other gets stored as fat.

· Consuming adequate essential amino acids helps to build skeletal muscle, which provides extra space (the muscles) to store the excess glucose, rather than letting it be stored as fat!

· Once skeletal muscle depletes, insulin resistance increases, and low- density lipoproteins (LDLs) and triglycerides also go up.

Dr. Lyon argues that skeletal muscle is the organ of longevity. As we age, physiological changes happen to our skeletal muscle, which becomes less efficient in using protein. Skeletal muscle is endocrine tissue and can sense nutrients but as we age our muscle can’t sense protein as well, resulting in wasted input.

• Dr. Lyon notes that skeletal muscle acts as an amino acid reservoir and argues that people with greater skeletal muscle live longer.

• During perimenopause and menopause, women see a decrease in skeletal muscle. Women also see changes in body composition, including midlife weight gain and changes in fat distribution, with more visceral fat developing around the organs and increasing abdominal fat.

To counteract anabolic resistance and sarcopenia, Dr. Lyon recommends double the normal protein recommendation of .8 grams per kilogram of weight, suggesting we aim for 1.6-1.8 grams per kilogram daily or one gram per pound of your ideal body weight.

• She suggests we get our protein in discreet meals of 30-50 grams per meal.

• The minimum we should get in any one meal is 30 grams, while 55 grams is the upper limit.

• If we want to build skeletal muscle, she suggests 4 meals a day of at least 30 grams protein.

• If we are looking to maintain skeletal muscle and lose weight, she suggests two meals of 50-55 grams protein each.

Part of the reason we need so much protein is that the body is constantly in a process of breaking down, building up, and repairing tissues. The majority of protein we eat goes to protein turnover, which requires about 250 grams per day. Our body takes protein, breaks down the amino acids, and generates glucose.

• For every 100-grams of protein we eat, 60 grams of glucose is created for use by our tissues. We need a 30-gram threshold minimum because typically 30 grams protein correlates to 2.5 grams leucine (essential amino acid required for muscle protein synthesis).

• Over time, with enough amino acids and protein, we can start to lay down skeletal muscle. Dr. Lyon argues that whey protein or animal protein are best because they are complete proteins, including all 9 essential fatty acids.

While you can’t exercise your way out of a bad diet, Dr. Lyon argues that resistance exercise has a bigger impact than nutrition on healthy aging. Older people need more activity. The intensity and frequently of exercise matters too. Exertion is key. She suggests going to the point of muscle fatigue. It is important to do multiple sets each session and to aim for two weight lifting sessions per week.

**Content provided for educational and informational purposes only. It is derived from information from Dr. Gabrielle Lyon on the Weight Loss for Heath podcast. It is not to be considered medical advice.**