<p>Dr. Chris McGlory is an assistant professor at Queen's University in Kingston, Ontario, Canada. Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults.</p> <p><strong>In this episode, we discuss:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(05:50)</strong> Start of interview</li> <li><strong>(13:03)</strong> Why atrophy is worse for the old than the young</li> <li><strong>(15:23)</strong> Can dietary protein prevent atrophy?</li> <li><strong>(17:35)</strong> Why reduced movement can insidiously mimic short-term immobilization</li> <li><strong>(22:51)</strong> The disability threshold — when atrophy may actually be deadly</li> <li><strong>(24:58)</strong> Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)</li> <li><strong>(28:35)</strong> Does omega-3 help muscle respond more optimally to low protein?</li> <li><strong>(41:37)</strong> Why omega-3 must be preloaded for 4 to 6 weeks</li> <li><strong>(44:20)</strong> Why omega-3 trials have conflicting results</li> <li><strong>(50:16)</strong> Does omega-3 enhance strength?</li> <li><strong>(52:42)</strong> Sex differences in gaining mass and strength</li> <li><strong>(54:46)</strong> Improvements in gait speed and balance (muscle performance / physical performance battery)</li> <li><strong>(55:49)</strong> How to act on mixed evidence — and should we?</li> <li><strong>(58:17)</strong> Why omega-3 may reduce frailty in old age</li> <li><strong>(1:01:59)</strong> Why the anabolic mechanisms are counterintuitive (going beyond the canonical anti-inflammatory role of omega-3)</li> <li><strong>(1:07:42)</strong> Do omega-3s boost tired, dysfunctional mitochondria?</li> <li><strong>(1:15:16)</strong> Why we need an "omega-3 index" for muscle</li> <li><strong>(1:18:52)</strong> Why the inflammation from cancer wastes muscle</li> <li><strong>(1:20:38)</strong> Does omega-3 reduce atrophy from cancer cachexia?</li> </ul> <p dir="ltr"><a href="https://youtu.be/jx6WPBjhdns">Watch this episode on YouTube</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/episodes/chris-mcglory">Show notes are available by clicking here</a></p> <p dir="ltr">Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: <a href="https://www.foundmyfitness.com/newsletter">https://www.foundmyfitness.com/newsletter</a></p> <p dir="ltr">Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: <a href="https://www.foundmyfitness.com/crowdsponsor">https://www.foundmyfitness.com/premium</a></p> <p dir="ltr">Learn more about the premium podcast The Aliquot: <a href="https://www.foundmyfitness.com/aliquot">https://www.foundmyfitness.com/aliquot</a></p>
Actionable Insights
1. Prioritize Resistance Training
Engage in regular resistance exercise as it is a potent means to enhance or maintain skeletal muscle mass and strength, and nutrition alone cannot fully compensate for physical inactivity.
2. High-Dose Omega-3 for Disuse Atrophy
Consider supplementing with a relatively high dose of omega-3 fatty acids (e.g., 5 grams per day) to potentially cut disused muscle atrophy nearly in half during periods of immobilization, injury, or bed rest.
3. Pre-Load Omega-3 Before Downtime
Begin high-dose omega-3 supplementation at least four weeks before anticipated periods of immobilization (like surgery or injury recovery) to allow for substantial incorporation into muscle tissue, which is believed to be crucial for its protective effects.
4. Omega-3 for Muscle Recovery
Supplementing with omega-3s may help accelerate muscle recovery after periods of disuse, potentially increasing the trajectory back to baseline muscle mass earlier than without supplementation.
5. Omega-3 for Suboptimal Protein Intake
If protein intake is less than ideal, especially for older adults or those in hospital settings, omega-3 fatty acids may potentiate the muscle protein synthesis response to lower doses of protein, making suboptimal intake more effective.
6. Prepare for Surgery/Illness
Actively prepare your body for planned downtime like surgery or illness by ensuring you are in the best possible physical and nutritional shape, as this can significantly aid recovery and mitigate muscle loss.
7. Maintain Daily Physical Activity
Avoid prolonged periods of reduced physical activity, even if not completely immobilized, as a decrease in daily step counts can lead to a downregulation of protein synthesis and negative metabolic effects, especially in older or compromised individuals.
8. Combine Resistance and Endurance Training
Incorporate both resistance and endurance exercise into your routine, as they offer independent health benefits and may even synergistically enhance muscle growth by improving nutrient delivery and activating satellite cells.
9. Increase Omega-3 Intake Generally
Aim for higher omega-3 intake, as 80-90% of people, particularly in the United States, could benefit from it, which supports overall muscle health and may improve muscle strength and walking performance in older individuals, especially when combined with resistance training.
10. Food-First Omega-3 Approach
Prioritize obtaining omega-3 fatty acids from high-quality food sources like oily fish, which also provide good quality protein, as a primary strategy for increasing intake, supplementing with quality fish oil if dietary intake is insufficient.