Want to live longer ?

Let’s go all in skeletal muscles.

Facts :

• They comprise 30 to 40 % of our total body mass.

• They connect to our bones.

• They allow us to perform a wide range of movements and functions.

• They are voluntary, meaning we control how and when they work.

What happens on the inside is even more enthralling.

And surprisingly under our control.

Skeletal muscle has many different roles :

• As a primary site for mitochondria, skeletal muscle helps with our metabolism, the chemical reaction that turns glucose into energy.

• When at rest, it helps burn fat by using fatty acids.

• When contracted, it secretes myokines which are anti-inflammatory and counterbalance the pro-inflammatory cytokine storm in other cells. *

  * “Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process. However, left unaddressed, chronic inflammation can damage healthy cells, tissues and organs, and may cause internal scarring, tissue death and damage to the DNA in previously healthy cells. Ultimately, this can lead to the development of potentially disabling or life-threatening illnesses, such as cancer or Type-2 diabetes.”

What makes skeletal muscles unhealthy

When losing muscles, we lose mitochondria.

This results in :

-> a drop of energy

-> elevated blood glucose levels

-> elevated insuline levels

Losing muscle is usually due to :

• being sedentary

• losing weight

• ageing

Gaining weight also makes for unhealthy skeletal muscles.

The fat does not only find its way under our skin (subcutaneous) and around our organs (visceral), but it also infiltrates skeletal muscle (intermuscular).

But skeletal muscle loss is considered to be overall more detrimental than gaining body fat.

How do we keep our skeletal muscle healthy?

Through activity!

Exercise allows us to develop skeletal muscle and, when exercising, there is a constant flux that allows the substrates to get out of the muscle.

3 types of training or suggested :

1. High intensity interval training

   –> once a week

2. Cardiovascular training

3. Resistance training such as lifting weights *

   –> minimum 3 days a week, 10 sets per muscle group

* “When we lift weights, we create microscopic tears (damage) in our muscle fibers. In response, the body uses the nutrients we eat to repair this damage. Not only does our body repair the damage we've done, but our bodies grow new muscle tissue, as a reaction to the stimulus of the weight training.”

What is muscle made of?

Your muscle fibres are made up of blocks of proteins. So is our hair, skin, nails, and bones! Proteins are macronutrients made of 20 different amino acids. All of them are in different ratios and do different things. They have unique and necessary roles in the body : arginine is for blood pressure, glutamine is for gut lining, tryptophan is for serotonin production, phenylalanine is for dopamine, leucine is for muscle protein synthesis…

Protein has several benefits :

• balanced blood sugar

• increased energy

• mental clarity

• decreased body fat

• reduced cravings

• improved body composition

To develop skeletal muscle, we need to consume protein. By optimising and eating for muscle health, the needs and targets for the other amino acids are met. Everything else falls into place!

How much protein should we get in per day ?

This number is based on our size and body weight.

The minimum to prevent deficiencies is 0.37 g per pound.

For a better number, double the RDA (recommended dietary allowance) * : 0,7 to 1 g per pound.

Our sources of protein might vary according to our type of diet.

Whatever your sources of protein, a high protein breakfast :

• helps maximising protein synthesis : your skeletal muscle coming out of an overnight fast is primed for the incorporation of amino acids

• it stabilises your blood glucose as some of the amino acids go through gluconeogenesis, the body generating its own glucose

• you feel satiated and are less likely to feed on unhealthy things

Skeletal muscle is the pinnacle of health and wellnes.

Dietary protein helps protect our skeletal muscle as we age.

Exercice is critical.

The more healthy skeletal muscle mass we have, the better our survivability!

by : antιdrastιc element

based on : Dr. Gabrielle Lyon’s interview on Ed Mylett’s show

The Science of How to Live Longer, Stronger & Better

addιtιonal sources :

National institute of health

Novant health

gwrymca.org

photo credιt : Escape Your Limits podcast

ιmages credιt : shutterstock, freepik, adobe stock, 123rf