Focus on improving muscular tissue for immediate and long-term well-being, as muscle is the ‘organ of longevity’ and supports all organ and tissue systems in your body.
Engage in resistance training as a non-negotiable component of your health regimen, starting with two days a week and progressing to three, as it’s crucial for muscle health and overall well-being.
Aim for approximately one gram of quality protein per pound of ideal body weight daily (or 1.6 grams per kg of body weight) to support optimal muscle health and body composition.
Consume 30 to 50 grams of high-quality protein in your first meal of the day (whenever that may be) to effectively stimulate muscle protein synthesis and promote overall muscle health.
Recognize sedentary behavior (less than 5,000 steps per day) as a disease state that can lead to skeletal muscle insulin resistance and negatively impact overall health; prioritize movement throughout the day.
Adopt a mindset of setting standards for behavior and execution (e.g., daily training, nutrition plan) rather than just goals, as standards provide a consistent framework for action regardless of transient feelings, leading to sustained results.
Reflect on and address any underlying feelings of unworthiness regarding health and wellness, as a lack of self-worth can lead to self-sabotage and prevent sustained progress in health goals.
Identify and understand your personal points of vulnerability and failure, especially during moments of high success or after major achievements, to proactively prevent falling off track with health and wellness habits.
Cultivate a level of emotional neutrality to manage and mitigate extreme emotional highs and lows, which helps maintain consistency in health behaviors and allows for quicker recovery from setbacks.
Distribute your daily protein intake across multiple meals, ensuring each meal contains 30 to 50 grams of protein, with particular emphasis on the first and last meals of the day for optimal muscle protein synthesis and overall muscle health.
Prioritize high-quality, animal-based protein sources (e.g., eggs, whey, beef, poultry) due to their complete amino acid profiles; if plant-based, consume a higher total protein amount (closer to 1.6g/kg) and be mindful of carbohydrate co-ingestion.
As you age (e.g., 60s and beyond), increase your protein intake to 30-50 grams per meal, as your body becomes more reliant on leucine and resistance training to stimulate muscle protein synthesis.
If sedentary, limit carbohydrate intake to approximately 130 grams per day, as the average American consumes more than double this amount, which can distort metabolism.
Consume no more than 40-50 grams of carbohydrates per meal outside of exercise to mitigate excessive insulin response and ensure safe glucose disposal.
Earn additional carbohydrate intake through exercise, consuming 40-70 grams per hour of intense activity, which can be safely disposed of within a two-hour period.
Understand that protein has a high thermic effect of food (20-30%), meaning a significant portion of its caloric energy is used for digestion and muscle protein synthesis, effectively reducing the net calories absorbed.
Implement a protein-forward diet (e.g., 40% carbs, 30% protein, 30% fat) to achieve greater body fat loss and protect lean muscle mass, even at the same caloric deficit, compared to lower protein diets.
For new or unskilled lifters, prioritize ‘high ground’ movements using machines (e.g., hack squats, leg presses, lat pulldowns, supported rows) to safely build strength, hypertrophy, and power while minimizing injury risk.
Train for hypertrophy (muscle growth) with 5-10 repetitions for 3-5 sets, ensuring the final repetitions are challenging and the load provides sufficient stimulus, even if not extremely heavy.
Structure resistance training workouts to be 45-60 minutes in duration, as this is sufficient for effective training, especially for new lifters who can progress weekly.
Engage in regular exercise to increase the density of GLUT4 receptors on muscle cells, enabling insulin-independent glucose uptake from the bloodstream and improving insulin sensitivity.
Exercise to stimulate the release of myokines (e.g., interleukin 6, capsepsin B, irisin) from contracting muscles, which improve glucose utilization, affect lipolysis, and stimulate BDNF release in the brain, enhancing neurogenesis and consolidating neural connections.
If you are older, have a chronic condition, or consume a lower protein diet, consider consuming a protein shake (for quicker absorption) or a high-quality protein meal within an hour of resistance training to leverage the synergistic effect on muscle protein synthesis.
Incorporate high-intensity interval training (HIIT) to significantly improve VO2 max and insulin sensitivity in less time, potentially offering a safer alternative to prolonged steady-state cardio, especially as one ages.
Supplement with 5-10 grams of creatine monohydrate daily for benefits in muscle strength and brain health, especially for women (post-menopausal) and older populations, as dietary intake alone is often insufficient.
Consider supplementing with 500-1000 mg of Urolithin A daily, a post-biotic that improves mitophagy (mitochondrial health and turnover) and has been shown in human trials to increase strength and endurance.
Use whey protein (isolate for lactose sensitivity) as a convenient and beneficial supplement to meet essential amino acid needs, especially when traveling, due to its high quality and immune-boosting immunoglobulins.
Supplement with Omega-3 fatty acids (e.g., 2-4 grams daily, up to 10g based on blood work) for brain function and a unique anabolic effect on muscle, but be mindful of potential blood thinning at higher doses.
Supplement with collagen (e.g., 15-25 grams daily, possibly in coffee) for potential benefits to skin, hair, and nails, recognizing it has a protein score of zero for muscle protein synthesis but is rich in specific amino acids beneficial for connective tissues.
Consider magnesium supplementation (e.g., magnesium glycinate for muscle/brain, citrate for GI health) due to widespread dietary deficiency, as it is beneficial for both muscle and brain function.
Limit the use of NSAIDs (e.g., ibuprofen) at higher doses, as they can negatively impact muscle hypertrophy and strength, and are detrimental to gastric lining, affecting nutrient absorption.
Exercise caution and be mindful of physical activity levels if prescribed fluoroquinolone antibiotics (e.g., Cipro), as they can negatively affect collagen and tendon turnover, increasing the risk of injuries like Achilles tendon ruptures.
Be aware that proton pump inhibitors (PPIs) used for stomach acid or reflux can impair the absorption of essential vitamins and minerals, potentially leading to long-term health issues.
If using GLP-1 agonists (e.g., Ozempic, Monjaro) for weight loss, ensure concurrent implementation of a proper nutrition plan and resistance training under the guidance of a healthcare provider to mitigate muscle mass loss and achieve safe, effective results.
Recognize muscle’s critical role in glucose disposal (80%), as metabolic diseases like cardiovascular disease, type 2 diabetes, and obesity often originate in skeletal muscle decades prior.
Understand that skeletal muscle serves as an amino acid reservoir, from which the body draws essential building blocks, a process that changes with age.
Consider Huberman’s book ‘Protocols’ for science-based tools and protocols to improve sleep, motivation, focus, nutrition, exercise, stress control, oral/gut microbiome health, and creativity.