Inspiration from a Real-Life Example

I first encountered Lawrence and Jill at a barbecue hosted at Eliza’s beach house over a decade ago. At that time, Lawrence was 67, and Jill was 61, both grandparents concerned about their physical decline. Eliza, who was mindful of their health, was worried about their waning muscle strength.

Both looked frail and discontent. They had adhered to strict plant-based diets for years, believing it was the best choice for their health. However, as an omnivore, Eliza persuaded them to incorporate both animal and plant-based foods into their diets after they turned 60.

Moreover, she connected them with her fitness coach, Adrian. He conducted a DEXA scan to assess their metabolic rate, muscle mass, bone density, and fat percentage. With a proven protocol and the support of other healthcare professionals, Adrian successfully guided them in reversing their anabolic resistance and preventing sarcopenia within a year.

Today, Lawrence and Jill have made remarkable strides in their health and wellness; they appear more youthful than they did in their sixties. I will summarize the protocol that has benefited numerous seniors, including a personalized version that can be tailored by anyone with professional guidance from dietitians, nutritionists, physiotherapists, endocrinologists, and other specialists.

What is Anabolic Resistance and Why is Sarcopenia Important?

Similar to insulin and leptin resistance, our bodies can also experience anabolic resistance. This adverse condition inhibits the body’s ability to synthesize muscle, leading to a breakdown of muscle tissue. Anabolic resistance means that muscles become less responsive to typical anabolic stimuli like amino acids and resistance training, contrasting with anabolic sensitivity.

Over time, prolonged anabolic resistance can lead to sarcopenia, characterized by muscle wasting as we age, ultimately resulting in weakness and difficulties in performing daily activities.

A decrease in muscle mass and function with age increases the risk of mobility issues, disease progression, and premature death. Common symptoms of anabolic resistance include muscle shrinkage and weakness, making everyday tasks challenging and hindering exercise participation.

Although aging is the primary cause of anabolic resistance, inadequate bioavailable protein intake and a sedentary lifestyle are also significant contributors. Underlying health conditions, particularly metabolic disorders such as metabolic syndrome, fatty liver disease, type II diabetes, cardiovascular diseases, cancers, and neurodegenerative disorders, may also lead to anabolic resistance.

Research has identified two main causes of sarcopenia: elevated rates of muscle protein breakdown and reduced muscle protein synthesis. The combination of these factors exacerbates the problem.

Various tools, including MRI and DEXA scans, can assess muscle quality and loss, although they can be expensive if not covered by Medicare. I consider an annual DEXA scan an investment in my health.

Interestingly, some elderly individuals consume sufficient protein and exercise regularly yet struggle to build and maintain muscle strength. This may indicate the need for further medical evaluation.

Muscle mass is crucial for longevity, as skeletal muscle supports posture and daily activities. Therefore, enhancing anabolic sensitivity is essential. Many aspire to a long life, but longevity holds little value without quality. Our movement and physical health significantly influence our mood and mental well-being.

Seven Effective Strategies to Combat Anabolic Resistance and Enhance Sensitivity

In this section, I present key strategies under seven broad headings. The first three are fundamental, while the latter four can greatly enhance the condition and help prevent muscle loss as we age.

1. Boost Bioavailable Protein Intake

Protein is an essential macronutrient vital for muscle development and various bodily functions. Amino acids, the building blocks of our cells, include nine essential amino acids that must be obtained from food or supplements.

I emphasize bioavailable proteins because certain food groups may lack complete amino acid profiles and can be hindered by allergens and toxins. While some plant sources can provide sufficient protein, they often fall short in bioavailability compared to animal-based proteins like eggs, red meat, poultry, fish, seafood, and dairy.

Individual dietary needs can vary significantly, making it beneficial to consult a certified dietitian to tailor protein intake according to age, gender, and activity level. As I aged, my body required more bioavailable protein to sustain my skeletal muscle, prompting a dietary shift from plant-based to animal-based foods.

2. Engage in Tailored Resistance Training

According to research, regular physical activity is crucial for maintaining anabolic responsiveness to protein intake as we age.

Resistance training, such as weightlifting and calisthenics, is vital for stimulating muscle growth. While many elderly individuals may shy away from these exercises, they do not need to engage at the same intensity or frequency as younger adults.

For example, Adrian began with Lawrence using five-kilogram dumbbells and two kilograms for Jill. After a year, Lawrence progressed to lifting 30 kilograms and Jill to 10 kilograms for 20 minutes every third day, in addition to completing push-ups, squats, lunges, and planks daily.

3. Prioritize Sleep and Recovery

While protein intake and exercise initiate muscle synthesis, true growth and maintenance occur during sleep. All sleep stages are integral to this process.

Sleep deprivation is a well-known contributor to muscle loss, as inadequate rest elevates cortisol levels in the bloodstream. It is essential to take breaks from work and exercise to mitigate stress and regulate cortisol levels, especially as we age.

Elevated cortisol, a catabolic hormone, can lead to muscle loss. Therefore, optimizing sleep and recovery is vital. I will discuss hormonal balance further in the next section.

4. Balance and Optimize Hormones

Various hormones regulate metabolism, and maintaining their balance is crucial. Insulin, an anabolic hormone, plays a significant role in muscle and fat gain.

Insulin signals muscle cells to absorb blood glucose and activates mTOR, essential for muscle growth. Due to hormonal complexity, this section can only touch on the importance of proper nutrition, personalized workouts, and restorative sleep to optimize hormonal function.

Preventing insulin resistance and elevated cortisol levels is vital for maintaining healthy muscle profiles. Enhancing leptin sensitivity can also improve insulin sensitivity, allowing the body to shed visceral fat while preserving lean muscle.

For more details on hormonal health, refer to my previous articles.

• Optimize Cortisol to Melt Belly Fat and Keep Lean Muscles

  • Tips to Eliminate Insulin Resistance and Shrink Waistline
  • Understanding Hormonal Intelligence for Optimal Health

Some seniors may benefit from hormone replacement therapy, making it wise to consult endocrinologists for hormonal evaluations and treatments.

5. Cultivate Emotional Resilience through Mindfulness

Our thoughts and emotions significantly impact biological processes. Stress production arises from negative emotions and anxious thoughts.

Mindfulness practices, including daily meditation, self-reflection, and expressive writing, can help regulate emotions, enhance emotional intelligence, and foster resilience against stress.

6. Activate the Body's Self-Healing Mechanisms

Muscle cells and mitochondria can be adversely affected by toxins, pathogens, and damaged proteins. It’s crucial to avoid harmful substances, though complete detoxification may not be possible.

While detox supplements like n-acetyl-cysteine and activated charcoal can help, they cannot entirely eliminate these threats. Activating the body’s natural self-healing processes—autophagy and mitophagy—can aid in cleansing the system.

However, older adults must proceed with caution, as autophagy can also lead to muscle loss if not monitored appropriately. Time-restricted eating may enhance growth hormone levels, but long-term fasting can pose risks for seniors.

Adrian advised Lawrence and Jill to skip breakfast once a week, monitoring their health metrics on those days, which resulted in no adverse effects.

7. Utilize Physiotherapy and Complementary Therapies

Adrian emphasized the importance of physiotherapy, osteopathy, and kinesiology in supporting his clients. These therapies enhance posture and facilitate better exercise performance.

Lawrence and Jill found physiotherapy particularly beneficial for their muscle strength. I have also experienced improvements in my posture through similar therapies.