Beyond Performance: Muscles are organs of longevity

Over the past few years, I’ve heard a few experts suggest we aren’t in an obesity epidemic but one of sarcopenia – the loss of muscle mass and strength.  Muscle is metabolically active and without much of it our ability to be healthy and trim diminishes. 

This could be true considering only 24 % of Americans exercise, and in Canada, only 1 in 2 adults participate in the prescribed 150 minutes per week of moderate-to-vigorous physical activity.  Many of us are left sitting much of the day in our brain-over-brawn economy.  Lastly, we may not be consuming enough protein to produce good-quality muscle either. 

Muscle isn’t just there to support our bones for sports and activities of daily living but is metabolically active and engaged with all aspects of our health and well-being.  Our muscles are organs. 

In his recent book, Outlive, experts like Dr Peter Attia believe that exercise and the development of lean muscle mass have the most significant effect on lifespan by reducing all-cause mortality.  In his opinion, exercising is more important than diet and sleep.  

In addition, Dr. Gabrielle Lyon, on Dr. Mark Hyman’s podcast, The Doctor’s Farmacy, indicates six ways muscle cultivates our health and longevity: 

1)    Exercise performance and injury prevention: Muscle helps us do the things we love to do and continue to do them well and injury-free.  A 2017 study showed that 1 in 3 individuals over the age of 50 dies within 12 months of a hip fracture.  Any injury to tissue or bone could impact our ability to maintain independence while enjoying our mobility well into old age. 

2)    Encourages metabolic flexibility:  As muscle is metabolically active and consumes carbohydrates, it’s a blood sugar balancer, making us more metabolically flexible.  Metabolic flexibility is, according to Dr. Sara Gottfried, “ the aggregate of all of the biochemical processes that are occurring in the body.” Our “Metabolism drives so many factors when it comes to health and how you feel today, and how you’re going to age over the next few decades.”  Metabolic flexibility can be accomplished by eating a clean diet and increasing muscle mass.

3)    Reduce the risk of cardiovascular disease:  High triglyceride levels are a risk factor when considering your heart health.  In addition to consuming carbs, muscle has a beautiful ability to burn fat, particularly triglycerides. 

4)    Improves our survivability of many diseases and stress:  When we become ill or endure long periods of stress, it puts our body in a catabolic state.  A state in which we eat up a lot of our tissue to ensure our immune system stays on high alert while maintaining the health and function of our body.  The proteins in muscles ensure all bodily functions work well.  To survive and thrive, we need a robust reservoir from our muscles. 

5)    The abundance of myokines for longevity:  Myokines are peptides produced in muscle that travel through the body, having a positive influence on many areas such as the liver, immune system, inflammation, bone and healthy metabolically active brown fat. 

6)    Improving energy and wellbeing:  Resistance training and endurance exercise enhance the muscles to increase mitochondrial function.  Mitochondria are the powerhouse of our cells.  We feel alive, healthy, and energetic when we have robust mitochondria. 

Dr. Garbrille Lyon, author of Forever Strong: A New Science-Based Strategy for Aging Well, says, "Muscle is metabolic currency that must be earned”.  With that in mind, here are a few ways we can earn it:

1)    Exercise:  To me, exercise is no longer an option after age 40; it’s a necessity if one wishes to age well. 

Preferably, learn to lift heavier things a few times a week.  Body weight exercises using big muscle groups, such as squats and lunges, will offer you the best bang for your buck. You are creating more lean muscle while optimizing your metabolic flexibility.  Best not to stress about it.  Start with 5 minutes and work your way up. 

Add a few days of zone two cardio (an activity that stresses your breathing, but you can still manage a conversation). Exercise for 30 to 45 minutes a few times a week has been shown to build muscle and improve your energy-producing mitochondria.   

And if none of that is appealing, pick something that inspires you to move: dancing, Pilates, gardening, hiking, etc. 

1)    Eat your protein.  The big question for me this year was how much protein do we need? Two experts are Dr. Peter Attia and Dr. Gabrielle Lyon, who both prescribe that we need 1 gram of protein per Ib of body weight.  Dr Lyon suggests a minimum of 100 grams a day.  

I agree with them that protein from pasture-raised or wild animals is best as you get 20 good quality amino acids, including the essential nine, plus all the co-factors that help us assimilate it.  It’s harder, yet not impossible, for vegetarians and vegans to get adequate protein. 

Where I need help with their recommendations is in the amount.  I’m 125lbs, and at best, I can eat 100 grams daily.  My appetite won’t allow for more.   Additionally, we are all metabolically different in age, genetics, and ethnicity, leaving some needing more and some less.   Lastly, for those struggling to digest and eliminate what they eat, there is no sense in being concerned with your protein intake until your digestion is addressed.  We can only assimilate as well as we can digest our food. 

Learning about the importance of muscle and protein made me curious and, consequently, I upped my game.  I do feel better for it. Perhaps you are curious about how much you are consuming?  Here’s a simple list: 

 Food Item (3.5 ounces): Grams of Protein

Chicken breast: 32

Turkey Breast: 30

Beef roast: 28

Pork Roast: 27

Ground beef: 26

Salmon: 25

Whey Protein Isolate (1 scoop): 23

Halibut: 23

Cod: 20

Canned Tuna: 19

Shrimp: 17

Eggs (1): 6

Collagen Powder (1.5 tablespoons): 9

Greek Yogurt (1/3 of a cup): 9

Lentils: 9

Chickpeas: 8

Tofu: 7

Hemp Seeds (3 Tablespoons): 9

Almonds (1 ounce): 6

Almond butter (1 tablespoon): 3 

Protein intake and muscle development are essential and one of many things to consider regarding our health.   Yet perhaps we should also consider some very wise words that one of my clients tells me frequently, “Sarah, don’t let perfection be the enemy of the good.” This always grounds me when I get excited about things. 

In this era of health and fitness gurus galore, they can intensify what can be so simple. If we eat, move, hydrate, rest and reduce our stress well, our body will respond. Also, our bodies are our own best coaches. Listening to its messages will let us know when something is mentally, emotionally or physically off.  Coming back to the abovementioned basics can go a long way in setting us back on track. 

Yours in health!

Sarah.