Hold On to Your Muscle, Bee Free of Disease offers a unique perspective on wellness and disease prevention in the context of muscle health. It is imperative that you hold onto your muscle as you grow older! A decline in muscle mass leads to loss of functionality, impaired metabolic health, and accelerated aging.
Age-related muscle loss is not inevitable. Discover why muscle is the key organ in our bodies that drives robust health and healthy aging, and how you can build, protect, and sustain it.
Author(s): Robert Iafelice, MS, RDN
Publisher: Gatekeeper Press
Year: 2022
Language: English
Commentary: Muscles optimize, desease and aging battle, total fitness and weight loss
Pages: 304
Tags: Muscles optimize, desease and aging battle, total fitness and weight loss
Contents
Introduction
Part I
Why is Muscle so Critically Important for Our Health?
Chapter 1: Functionality – The Obvious
Sarcopenia
Metabolic Reserve
Chapter 2: Metabolic Health – The Less Obvious
Cardiorespiratory Fitness (CRF) and Risk of Disease
The Muscle-Disease Connection
Calorie Burning
Blood Sugar Control
The AGEs That Age You
The Destructive Duo: Oxidative Stress and Inflammation
How Muscle Controls Blood Sugar: The Glucose Sink
Metabolic Flexibility
Excretion of Myokines
Interleukin 6: The Prototype
Myostatin: The “Inverse” Myokine
BDNF: “Miracle Gro” for the Brain
PART II
What Causes Muscle Loss?
Chapter 3: Physical Inactivity
Reduced Muscle Protein Synthesis
Insulin Resistance
Inflammation and Oxidative Stress—Again!
Chapter 4: High-Carbohydrate Diets
Dietary Carbohydrates and Chronic Disease
Dietary Carbohydrates and Muscle Loss
Chapter 5: Imbalanced Protein Distribution
Dietary Protein and Exercise Recovery
Timing of Post-Exercise Protein
Muscle Genes and Muscle Performance/Recovery
Older Adults Need More Protein
Rest Days
Carbohydrates and Glycogen
Plant- vs. Animal-Based Proteins
Higher Dietary Protein and Weight Loss
Chapter 6: Anabolic Resistance
Causes of Anabolic Resistance
Nutrition and Exercise Strategies to Overcome Anabolic Resistance
PART III
How to Preserve and Strengthen Your Muscle Mass
Chapter 7: Intense Exercise
Resistance Training
Why High-Intensity Exercise Is Critical
High Intensity of Effort
Fast-Twitch Muscle Fibers
Glycogen: More Than a Muscle Fuel
In Summary
Strengthening the Heart Muscle, Too: The Compelling Aerobic Benefits of Resistance Exercise
Cardiovascular Risk
Aerobic Fitness
The Metabolic Link
The Muscle Fiber Link
The Molecular Link
High-Intensity Interval Training (HIIT)
Better Than Conventional Cardio
HIIT Promotes Muscle Growth
HIIT Enhances Muscle Strength and Power
What About Steady-State Cardio?
For Maximal Benefits, Exercise When Fasting
Chapter 8: Up the Protein, Lower the Carbs
Protein Is First and Foremost
High-Quality Animal Protein Is Essential
Meat Is What Made Us Human
The Myth That Meat Causes Chronic Disease
Meat and Cancer
Meat and Heart Disease
Meat and Child Development
Meat Is a Functional Food
The Myth That Meat Is Bad for the Environment
Anti-Meat Propaganda
What About Eggs and Dairy?
Animal Protein: Muscle’s Best Friend
mTOR
mTOR and Animal Protein
Minimize Those Carbs
The Modified Ketogenic Diet: The Flip Side of High-Carb
Keto Preserves Muscle
Mechanisms
Evidence
Beyond Muscle
Chapter 9: Intermittent Fasting
Intermittent Fasting and Muscle Health
How Fasting Spares Muscle
Chapter 10: Evidence-Based Supplements
Whey Protein
Branched-Chain Amino Acids/Leucine
Creatine
Omega-3 Fatty Acids (EPA & DHA)
Vitamin D
Carnosine
MCT Oil (Medium-Chain Triglycerides)
Glutamine
L-Carnitine
HMB (Beta-Hydroxy-Beta-Methylbutyrate)
Collagen Peptides
Chapter 11: Putting It All Together
Appendix
Sample Muscle Meals
Breakfast Suggestions (eat any time of day)
Lunch & Dinner Suggestions
Common Non-Starchy Vegetables
Common Low-Sugar Fruits
Recommended Reading
5 Basic Compound Exercises
References
Glossary
Index
About the Author
