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Muscle mass -

Studies are pointing to muscle mass; building it, retaining it, and ensuring you have enough of it. So what’s the big deal? Is it all aesthetics? Not according to science.

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Resistance and strength training -

Extensive clinical studies are showing that resistance and strength training actually change the structure of your brain. Cutting-edge insights from research show that lifestyle changes can actually have a big influence on making sure you live longer.

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Habits -

There are several habits that we can build to ensure that we improve and maintain good muscle health, which seems to be the key point to the real benefits people can experience.

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Consistency -

The plan is simple but requires your consistency. Strategic muscle-targeting exercises and eating the right kind of protein (and making sure you’re getting enough of it) are the two main pillars.

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Protein -

Let’s start with the diet. Protein, protein, and more protein! The focus is on feeding your muscles and ensuring your body has the capacity to be adequately fueled.

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First meal -

The first meal of the day needs to have between 30-50 grams (1-1.8 oz) of protein. Why so much protein in your first meal? Well, that’s because you’ve been fasting.

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Fasting window -

Most of us go between 10-12 hours between our last meal of the day and the first meal of the next day. This is considered a fasting window. Depending on their diet of choice, some people increase this window.

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Optimal conditions -

In a fasted state, your body is in the optimal condition to receive a high-protein meal so that it has the energy necessary to build and sustain muscle mass.

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Ingesting protein in the morning -

Making sure you get enough protein in the morning not only contributes to building muscle, but also to blood sugar regulation, the feeling of fullness, and reduced cravings.

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Hitting 30-50g in your first meal -

Ideally, you would be able to achieve the 30-50g in your first meal through a combination of plant and animal protein sources, that way you are getting in a rich diversity of amino acids.

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Amino acids -

Protein is not just protein. Every source contains an array of amino acids (string pictured). The diversity of an amino acid profile is the prime benefit of consuming protein. This is why relying on plant protein alone can be very difficult, as the amino acids from non-animal sources are limited.

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Sources -

The three most important amino acids are: leucine, lysine, and methionine. You can obtain these through skinless poultry, lean beef, yellowfin tuna, eggs, and white beans, as well as other lean protein sources.

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What do amino acids do? -

In addition to building skeletal muscle, amino acids are key in helping to detoxify our bodies, burn fatty acids, and generate collagen (pictured).

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Dr. Gabrielle Lyon -

One of the leading physicians who focuses on a functional medicine approach is Dr. Gabrielle Lyon (pictured far left). Dr. Lyon applies a “muscle-centric medicine” concept to her patients to achieve greater muscle health.

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Simple lifestyle choices -

According to Dr. Lyon, simple lifestyle shifts like a protein-rich diet and exercise, along with the discipline required to continue practicing these habits regularly for the rest of your life, are key.

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Addressing muscle needs -

In fact, Dr. Lyon believes that once “you feed the needs of the muscles, everything else falls into place.” What does she mean by this? By focusing on muscles, we can address many other health issues.

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Strategic stress -

What about exercise? What is resistance training? Simply, we can understand resistance training as a strategic stress to the muscles.

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How muscles grow -

Stress sounds like a scary word at a time when the focus is to reduce as much of it as possible, but in terms of exercise, stressing the muscles is precisely how they grow.

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Replacing weak tissues -

Resistance training allows for weaker tissue to be broken down and replaced with stronger, more resilient muscles. Repeating this process repetitively over a long period of time carries extensive benefits.

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Addressing disease -

Firstly, it balances all the key markers that lead to disease: blood pressure, cholesterol, and blood sugar, among others. Secondly, you’re also less likely to hold on to extra body fat. The leaner we are, the less fat we hold on to.

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Obesity is a disease of under-muscled bodies -

In fact, Dr. Lyon argues that the current obesity health crisis that is only worsening over time is not an issue of being over-fat, but rather of being “under-muscled.” By focusing less on obesity alone and, rather, placing our focus on increasing muscle strength, we can work toward tackling the issue sustainably.

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The science behind it -

Myokines are cell signals released from muscles that interact with adipokines, cell signals released from fat cells, during physical exercise. This interaction has a great deal of influence on how your brain and body functions.

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Largest organ -

Did you know that muscle is the largest organ in our bodies? It’s the most critical infrastructure we have to fight inflammation, metabolize glucose, and address some of the most pressing chronic illnesses, such as diabetes and cognitive decline.

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Diabetes -

What’s the link between metabolizing glucose and fighting brain disease? Diabetes is on the rise and, recently, the wellness community has placed increased focus on balancing blood sugar levels.

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Protein consumption -

The key element to balancing blood sugar is the strategic consumption of protein with every meal, ensuring it’s the ‘star’ on your plate. Just this can help reverse conditions like insulin resistance and treat diabetes itself.

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Type 3 diabetes -

Did you know that Alzheimer’s disease is also unofficially called type 3 diabetes (T3D) or “diabetes of the brain?” Studies have shown that unbalanced blood sugar is directly tied to the risk of developing the disease, likely due to damaged blood vessels and reduced blood flow to the brain.

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Emotional health -

In addition to exercise and diet, there’s a third component that receives less attention, but Dr. Lyon believes is a critical factor in boosting muscle and brain health: emotional health.

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Creating new habits -

Physical exercise and diet can greatly influence our mental health, but we have to look specifically at creating new habits and developing emotional balance.

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Aging with health -

As we get older, muscle health becomes more and more important. The stronger we are, the less susceptible we are to common age-related health issues and the more resilient we are in preventing and recovering from common qualms.

Sources: (Gabriel Lyon) (National Institutes of Health) (Mayo Clinic) (Organic Olivia) (PubMed)

See also: The science of habits: Change is easier than you think

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