August 26, 2025 • 30 mins
In this episode, Dr. Alfred Alessi and Matt Tack explore the vital link between muscle and longevity, introducing a new challenge. With insights from Dr. Swathi, they discuss muscle as medicine, its impact on lifespan, and its role in preventing chronic diseases. Key topics include sarcopenia, grip strength, metabolism, and strategies to combat muscle loss through strength testing and biomarkers. Nutritional approaches and emerging therapies for muscle enhancement are also covered. The episode concludes with insights into Alessi Functional Health's personalized plans, offering valuable resources for maintaining muscle health.
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Episode Transcript
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(00:00):
So let's talk about muscle as a predictor forlongevity.
(00:03):
In 2019, they did a study.
The Journal of Gerontology showed that musclestrength and mass were stronger predictors of
mortality than cholesterol or BMI.
This is doubling down on the study I mentionedearlier.
Right?
That's just two studies now.
Other research backs this up.
The Lancet Public Health in 2018 found that lowmuscle strength was associated with a twofold
(00:24):
higher risk for premature death.
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Welcome back to another episode of HealthDecoded.
I'm your host, doctor Alessi.
So excited to have you here with me today andexcited to get into this episode's topic.
(01:58):
This topic kind of spurred from last week'sshow.
I was interviewed on a podcast with Doctor.
Swathi for the MYOS MD power panel, and justhad a really good conversation.
It was more of an interview really.
She was asking me a bunch of questions about,you know, how we're helping people in our
clinic and kind of the way functional medicineworks.
(02:19):
And, you know, the difference betweenfunctional medicine and conventional medicine.
But we touched on the concept of muscle asmedicine, right how muscle is really an organ
for longevity.
And so it made me start thinking about man,this is something we should dig into a little
bit more, because this is such a heavy topicthat we discuss with our patients.
(02:43):
First and foremost, anytime we're trying to,you know, enhance health and enhance longevity
and, you know, mitigate the risk for injury,chronic disease, illness, all of that muscle is
is foundational.
And so, you know, really, the the title of thisepisode, muscle is the fountain of youth is is
really true.
(03:04):
So, you know, let's get into this.
You know, most people have been told worryabout your cholesterol or your blood pressure,
manage your weight.
But the truth is, you know, muscle is reallythe single most under prescribed medicine that
we have.
It's the foundation of your metabolism, yourhormones, your immune system, and thus your
(03:24):
longevity.
So realistically, if you want to live longerand better, this episode is for you.
So we're gonna break it down, or I'm gonnabreak it down into really the four segments
that we often go through.
Number one, like what is muscle?
Why is it important?
Number two, you know, how to how to preventmuscle loss or like the the the absence of
(03:50):
muscle.
Segment number three, how do we test for it orI guess keep ahead of it?
And then number four is always like what to doabout it or how to take action.
So that's always the one that people love.
So let's get right into it and start with whymuscle matters.
So your muscles aren't just there to moveweight around.
Right?
They're not just there to for you to look buffand look good.
(04:13):
Your muscles are actually an endocrine organ.
That means they release powerful chemicalmessengers called myokines that influence
nearly every system in your body.
Myokines regulate inflammation.
They improve insulin sensitivity, theystimulate fat metabolism, and they even cross
the blood brain barrier to support cognition.
(04:34):
There was an awesome review out of the naturereviews of endocrinology in 2018 that put it
plainly skeletal muscle is now recognized as anendocrine organ with profound effects on
metabolic health.
So I mean, basically muscle is an excellentpredictor of lifespan.
The kicker is the more muscle you carry, thelonger you live.
(04:56):
This is just shown time and time again, notonly in research, but just look at the people
who are living vibrantly for a long time,right?
And so the Journal of American GeriatricSociety 2014, so about ten years ago now,
showed that low muscle mass, or what's beencalled sarcopenia was independently associated
with increased mortality in older adults, evenafter adjusting for BMI and fat mass.
(05:22):
So muscle alone, not just overall body weight,not BMI, muscle alone was independently
associated with increased mortality if thatmuscle was low.
They also found that grip strength, which is asimple marker for muscle function was more
predictive of all cause mortality than bloodpressure was right yet here we are harping on
(05:44):
blood pressure all the time oh my bloodpressure is high oh the doc told me my blood
pressure is high need to be on this, this drug,you know, I'm not going to rabbit hole here.
You guys already know my stance on this.
But how many people are on drugs for high bloodpressure, but haven't even been addressed for
other indicators of, you know, disease andchronic illness or life longevity things,
(06:05):
right?
They just harp on this one single marker, andthen just put people on drugs.
And it's actually a pretty it's a lazy way todo medicine, honestly.
So, you know, I hope this helps to kind of likehelp you rethink or think outside the box a
little bit about how to approach that.
And so, muscle tells us more about how longyou're going to live than blood pressure,
(06:25):
cholesterol or even the scale is going to tellus.
But the flip side of this is that after ageabout 30, most people are going to start to
lose about three to 8% of their muscle mass perdecade.
These are averages, right?
So once you hit your 50s, 60s, that acceleratesdramatically, unless you're working against
(06:46):
this.
Right?
And so the process is called sarcopenia.
And I think the the definition they even saylike the natural the natural loss of muscle
over time with age.
There's nothing nothing natural about that.
We just stop moving and we just stop utilizingit.
And so it is gonna decline.
But we can prevent that.
Right?
(07:07):
And so sarcopenia is directly tied to thingslike falls, people being more frail, which is,
you know, actually the number one cause ofinjury related death in adults 65.
They have a fall, and then the downslope ofthat, they don't often come back from.
It's related to insulin resistance and type twodiabetes, like, a hundred percent correlation.
(07:31):
Low muscle mass is or sarcopenia is related toan increased risk of dementia because of that
loss of the myokines signaling to the brain, aswell as immune dysfunction and higher chronic
disease burden.
There was a study in the journal Aging Cell2020 that found loss of muscle mass and
mitochondrial function in skeletal muscle wasdirectly linked to increased rates of dementia
(07:57):
and cardiovascular disease.
So, you know, if you don't die of aging, right?
That's we don't die from aging.
We die from losing muscle mass because that'sour armor that protects us, that protects our
brain, our metabolism, our hormones, andultimately that independence or that autonomy
that we want to have.
And so the earlier you start protecting it, thebetter your chances of living not just longer,
(08:20):
but stronger.
So let's get into, you know, what we call thehidden crisis of muscle loss or that that
unattended crisis.
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Now back to the episode.
Alright.
Welcome back.
So let's get into this.
You know, let's talk about the crisis thatalmost nobody is talking about, which is muscle
loss.
Conventional medicine barely pays attention toit.
And kind of what I alluded to earlier, there'sno drug for it.
(10:12):
So there's not a code they can build theinsurance and get paid.
And so they tend to not care about it.
That's just the truth.
But as we've already discussed muscle is life.
If you have muscle on your body, you livelonger and better and more vibrant.
So let's talk about muscle as a predictor forlongevity.
In 2019, they did a study, the Journal ofGerontology showed that muscle strength and
(10:34):
mass were stronger predictors of mortality thancholesterol or BMI.
This is doubling down on the study I mentionedearlier, right?
That's just two studies now.
Other research backs this up.
The Lancet Public Health in 2018 found that lowmuscle strength was associated with a twofold
higher risk for premature death.
And then the Journal of Kachexia, Sarcopenia,and Muscle in 2021 confirmed that muscle mass
(11:01):
and function are critical survival markers,especially in people with chronic illness.
Your muscle has immune modulators in it.
So it has it secretes these things, themyokines, the cytokines that help your immune
system function better.
You're less likely to get sick or have somekind of negative response to more of a common
cold or something like that.
(11:22):
And so, the other thing is your muscle andmetabolism work together as well.
They're directly related.
Over 80% of glucose disposal happens in yourmuscle tissue.
Your muscles are like sponges for blood sugar.
So if you don't have muscle, your body can'thandle carbs, weak muscles then equal weak
metabolism.
And this explains why you know we see so manypeople who come to us with weight gain fatigue.
(11:47):
They're on that verge of pre diabetes or fullblown diabetes and these blood sugar swings.
And it's not just diet issues.
It's not just willpower.
They have muscle issues at the root of it.
And so supporting muscle and muscle gain isalmost like 100% across the board in all of our
protocols that we use with our patients.
(12:07):
Because again, it is longevity.
And so, you know, sarcopenia, let's talk alittle bit more about that and and kind of some
statistics because by the time you hit 60,they've shown that as many as one in three
adults already have sarcopenia.
And this is clinically significant muscle loss.
Again, they generalize this as normal.
This is not normal.
(12:28):
This is not a normal part of aging common.
Yes, normal.
No.
And so most don't even know until it shows upas like a fall or a fracture from bumping a
corner.
How many times have you heard that right?
Somebody just man, I just I just hit my arm onsomething and I actually had a hairline
fracture.
It's because the bones, the strength of yourbones is actually directly related to the
(12:51):
strength of your muscles as well.
So when the muscle which is attached to atendon that's attached to the bone when the
muscle is is put resistance on and has tostrengthen, it's pulling the bone as well,
which then makes the bone need to strengthen aswell.
And so, wolf's law tells us that bone is goingto grow based on the imposed demand.
So if we're not putting any type of resistanceor demand on the bone, we're not going to have
(13:14):
that healthy bone growth.
And so the problem is conventional healthcarerarely tests for muscle health.
They probably don't even know how to test forit honestly, they'll send you to a specialist
to specialist, they're going to look atcholesterol blood pressure, maybe even body
composition, but those are not idealpredictors.
And so if you're only getting the bloodpressure cholesterol checks, maybe some glucose
(13:38):
checks, you're not getting the whole picture,and you're missing a huge part of a longevity
piece that is, you know, paramount to living along and healthy life, and preventing things
like diabetes, dementia and being disabled.
And so let's talk about that, right?
Let's get into how do we test for muscle lossthen?
(13:58):
So because we've talked about why is muscleimportant?
What is it?
And why is muscle loss dangerous?
But how do we actually measure it so that nowwe can talk about taking action because your
doctor's not checking it.
Raise your hand if you've ever had a muscletest, to see what amount of muscle mass you
have on your body.
Most people have not.
And so the gold standard is what's called aDEXA scan.
(14:21):
This is dual energy X-ray absorb, absorbgeometry, right?
And so, what this does is it gives you a totalpicture of your body lean muscle mass fat mass
bone density fluid, all of it.
So you have an idea of where your percentagesare.
There are things like in body scans or what'scalled a BIE a bio electrical impedance.
(14:42):
This test is more accessible, little lessspecific, but is a quick way to track lean mass
versus fat mass.
The caveat is you have to do that test in thesame conditions every time like you wouldn't
test that one day in the morning on an emptystomach, the next day after you worked out and
had some carbs and you like it would be anunfair test, right?
(15:06):
It wouldn't be helpful at that point.
So it has to be the same conditions, but it canbe a pretty general screen.
And then some simple tools is also doing liketape measure circumference, checking body fat
with like a caliper test.
And then, you know, strength is obviously a bigone.
So, strength testing, the gold standard on thisfront is what they do is a grip strength test.
(15:28):
So it's basically a thing you squeeze, and itcan tell how much pressure you're putting out
just from your forearm strength.
And so it's one of the best predictors oflongevity actually.
So, you know, a weak handshake equals a weakprognosis.
Right?
And then in older adults, the chair stand test.
So being able to sit to stand from sitting, canyou do that repeatedly without using your hands
(15:51):
to prop you up or without, you know, faltering?
These are great signals for performance andmuscle strength.
And then gait speed, right?
How fast can somebody walk is a great predictoras well.
And so the Lancet in 2015 concluded that gripstrength was a stronger predictor of all cause
mortality than systolic blood pressure was.
(16:12):
So that goes to show you.
And then obviously, something that we are verymuch a proponent of is things like blood work
and biomarkers.
When we're looking at muscle health, we don'tjust stop with these strength tests.
We also want to dive into some labs that giveus the full metabolic picture.
Because remember, your muscle is directlyrelated to your metabolism.
And so if the metabolism is slow, is notperforming well, that's a good indicator that
(16:36):
perhaps a person has not enough muscle on theirbody.
So checking things like fasting insulin,glucose, hemoglobin A1C, we take it a step
further.
And we test for this, this marker called HOMAIR.
That's a marker, early marker of insulinresistance.
It can basically help us predict if someone'sgoing to become diabetic or pre diabetic before
(16:58):
they have the full blown markers like on theseones.
And so we've actually, just in the last coupleweeks seen a few patients with that where, they
started having those feelings, symptoms maybeof fatigue and not feeling so good, weight
gain, stubborn weight gain.
And then we did a blood test.
On a standard test, the insulin, the glucose,the A1C all would have been within normal
(17:22):
range, like on the higher end, but withinnormal, but the HOMA test was in off the charts
red.
And so it was like, okay, your body is startingto tap into becoming insulin resistant.
It's just a matter of time now before youbecome diabetic.
And so now we're ahead of the game.
Proactively caught that and we're able to helpthese patients prevent the onset of diabetes in
(17:46):
the future.
It's pretty awesome.
Other things are like creatinine and the kidneyfiltration rate, the EGFR, because muscle mass
impacts kidney markers as well.
Low creatinine can actually be a red flag formuscle loss.
And then obviously always checking hormones andinflammatory markers.
We want to see how testosterone DHEA even likegrowth hormone and IGF-one, which are all
(18:08):
crucial for muscle building and retention.
Again, the concept here is proactive medicine.
We're able to test these things to get ahead ofwhat could potentially be muscle loss in the
future.
There was a study in the journal nutrients '2021.
It reported that low testosterone and vitamin Ddeficiency were independently linked to
sarcopenia and poor muscle function.
(18:32):
So, that just goes to show you and you know,the concept with blood work is not just getting
a snapshot of one thing like we talked aboutyour blood pressure, your cholesterol, your
sugar, we need a full picture, right?
I need to know the whole story behind what'sgoing on with the patient.
And that's how we know whether they're on thepath of growth and resilience or if they're on
(18:52):
the path of decline.
And so now we know a little bit more about likewhat that looks like, right?
And how to test for it, why it's important.
Let's talk action now.
My favorite part of the episode is always howdo we fight back against muscle loss?
Right?
Some common and then some more cutting edgetools and ways.
So let's land this plane, right?
(19:13):
Let's let's talk about the most importantpiece.
How do you actually fight back against muscleloss and reclaim your longevity?
Because the truth is, it's not like the musclejust disappears, right?
It atrophies when you stop using it andchallenging it.
And when you stop fueling it.
And so the good news is you can rebuild muscleat any age.
If anyone told you like, oh, you're too old tobuild muscle, that's they lied.
(19:36):
They were wrong.
Go get a different opinion from somebody whoknows more.
And so the foundation, right?
The non negotiables.
Number one, you know where I'm going with thisstrength training is non negotiable.
Two to three times per week.
If you're gonna be two to three times per week,it needs to be full body training.
Right?
Obviously, progressively overloading.
(19:58):
Right?
It's not about lifting heavy right off the gateand possibly hurting yourself because then
what's the point?
But, you know, starting with what you canmanage and then building and building and as
you progressively overload your body respondsto that and adapts and gets stronger builds
more muscle.
And so, for people who are untrained, a littlesidebar here, you know, the first month or so,
(20:21):
if you've never really engaged in resistancetraining, the first month to two months, you're
not going to see huge gains because most of thegains at this point are going to be
neurological, your brain and your muscleslearning how to talk together, right?
Then usually after that is where people see themost incremental gains in the in the next
couple months, because they've stuck to it.
The systems are now working together, we havethat harmony, and we're going to start building
(20:43):
some muscle.
Next thing is doing like zone two cardio.
So moderate intensity to improve themitochondria, the fat metabolism, the burning
protein, love talking protein because proteinis, I mean, it's the only thing that's going to
help with that muscle synthesis Without it,everything else you're doing isn't going to be
isn't going to make sense.
(21:04):
And so we like to aim for one gram per pound ofbody weight, you know, spread across the day.
Obviously, you don't want to do like a 200 gramprotein shake in the morning and then not the
rest of the day.
Although with, you know, by by nature that orby by data that actually works, but that's
going to be tough to do consistently.
So, you know, spreading it out to optimize forprotein synthesis.
(21:27):
I read a really cool study the other day thatwas showing that if you consume about 30 to 40
of protein before bed, you're gonna maintainthat muscle protein synthesis and that
anabolism throughout the night for about sevento eight hours.
So that's where like the old bodybuilder trendwas like chug a protein shake before bed.
They sometimes these guys even wake up in themiddle of night and drink more protein, but
(21:48):
there's validity to it.
Right?
The bodybuilders and the and the meatheadsalways tend to be on to the right track even
before it's proven scientifically.
And then let's talk some key nutrients, right?
And some some really more like high levelstuff.
But creatine, I believe everybody across theboard should be taking creatine.
My kids are four, and we've got them oncreatine already because it's going to help
(22:09):
them build muscle, build bone, strengthen theirbrain.
There's cognitive benefits from it as well.
Now, the dosage they take is not the dosage Itake.
Obviously, I hope you know that before youleave me a bunch of comments saying I'm crazy.
You know, they're taking point two five grams,maybe point five gram.
I take about ten to fifteen, maybe twenty gramsa day.
(22:30):
And so more on training days or recovery dayseven.
And so creatine is hands down the mostresearched shown to be safe.
Everybody should be taking some some dose ofcreatine, even if it's just five grams a day.
Essential amino acids are very important,especially for older adults who maybe have some
(22:51):
resistance to that anabolic kind of musclegrowth, Or they're trying to jumpstart that
again, and it's been some time.
Essential amino acids can fill in the gapswhere protein isn't because they are what make
up protein.
And so they're going to help with that musclebuilding protein synthesis.
And then things like vitamin D3 paired with K2,omega-3s and magnesium.
(23:11):
These help to reduce inflammation, improvemuscle and metabolic function as well.
And so the American Journal of ClinicalNutrition 2020, check this out.
High protein diets and resistance trainingreversed sarcopenia in just twelve weeks.
Wow, that's amazing.
You know, it's amazing how many times you seesomething like this and it's like, wow, that
(23:32):
that is something simple, natural and somethingthat we just should be doing actually reversed
something that they're medicating heavily for,right?
They're putting people on medications forosteoporosis, when there's literature showing
that strength training two to three days aweek, actually improved osteoporosis more than
the medication itself.
And so I think before you jump on a medicinebefore you jump into high risk things or things
(23:58):
that are, you know, not as natural, try thenatural stuff first, give your body the chance
to do what it's meant to do.
That needs us a little bit of support.
Right?
And again, it's all about taking action.
Now on the more like emerging and fringe typetherapies, some stuff that I like, know, is the
cool stuff, right?
These are the sexy topics, but some things thatwe engage in in the clinic as well.
(24:22):
Things like emerging and advanced therapieslike peptides love talking peptides using
peptides.
Actually planning on having my friend JayCampbell coming back on the show soon.
So look out for that one.
He is the peptide guy.
And go back and listen to the old episode wedid with him where we talked about peptides
hormone replacement, really cool episode.
(24:44):
And so peptides are small signaling molecules,but they have powerful effects within the body,
because they can target specific systems andprocesses, and actually enhance them.
And so a couple that are great for, you know,metabolism and muscle building are things like
epitallin, which slows down cellular aging andprotects muscle.
MOTS C, MOTS C boosts mitochondrial biogenesisand fat metabolism.
(25:10):
And then there's things like bioregulators.
These are gene targeting peptides that theybasically signal specific tissues to
regenerate.
And so they're cutting edge.
These are longevity tools that have been usedin Eastern European medicine for decades.
And of course, here in The US, we're the lastones to start listening and hearing right.
And thinking outside the box.
(25:31):
And then a really awesome intervention issomething called myos MD.
The clinical ingredient is for the troponderived from fertilized egg yolk.
It actually helps to basically turn off theswitch that your body has that limits the
ability to build muscle.
It's really awesome the technology they have inthis product.
(25:55):
Check it out.
Actually, you can go over to myosmd.com andlook more into it.
This is what we just discussed on on the lastepisode in the power panel.
And if you do, if you're interested inpurchasing, use code Alessi dash g a, you'll
get 10% off and you know, be able to get abetter value for that.
And then other things that we have in ourclinics too is things like red light therapy,
(26:17):
that photobiomodulation which enhancesmitochondrial energy speeds up muscle recovery,
reduce inflammation.
We have the power plates which is highfrequency vibration.
So that puts a stimulus into the muscles tobasically turn on kind of the way the muscles
in the brain talk to each other, gets bloodflow and circulation drains lymphatics.
Fantastic.
(26:37):
And so there was a really cool study in thefrontiers of aging neuroscience 2020 found that
red light therapy improved cognitive and musclefunction by directly stimulating mitochondria.
And if you don't know what mitochondria is, goback a few episodes, probably ten, twelve
episodes back, we discussed how to what themitochondria is, how to enhance it, and why
(26:58):
it's important.
These are the powerhouses, the the powerhousesof our body.
So they produce the energy, and they clean upthe energy as well.
And so, you know, at LSE functional health,we're not just throwing protein shakes at you.
We're not just telling you lift more weights.
We're going to assess, right?
We're going to do some strength tests, musclemass tests.
We may have you get a DEXA scan, look intohormones, nutrient levels, inflammation,
(27:22):
mitochondria, all of these things to get thebroad picture, and then ultimately build a
personalized plan which probably will includesome advanced supplementation, maybe peptides
lifestyle protocols and some adjustments toyour physical activity.
And our total care program isn't about quickfixes.
So, you know, if people come in, you know, andthat's what they want is just I just want to
fix this quick.
(27:42):
Usually, that's maybe not a good fit.
And maybe, you know, medicine or something ismore their speed.
But if you want that lifestyle change andactually make a change that's going to last and
impact your longevity, our total care programmight just be for you.
You know, the final takeaway here if, if muscleis medicine, then it will protect you from
(28:03):
diabetes, dementia, frailty, premature death,because you can't out medicate muscle loss.
That's not gonna that's not gonna be the end.
You have to build muscle.
Right?
And so the best part is that science shows it'snever too late.
So if you really want the fountain of youth,it's not a pill.
It's in your muscles.
(28:23):
You got to get some you got to take action stepone.
And so if you'd like to learn more about how wehelp people to diagnose reverse heal chronic
disease within our functional medicine programslike Total Care, go to a
lesseefunctionalhealth.com, schedule aconsultation with me or one of our other
providers, and let's chat about creating apersonalized plan for lifelong health.
(28:44):
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(29:04):
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(29:27):
things that are happening every single week.
So, thank you again for tuning in to HealthDecoded.
I'm doctor Alessi, and I look forward to seeingyou on the next one.
Thank you for tuning in to Health Decoded,where we break down the truth about all things
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(29:52):
someone who needs to hear this.
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That's ask@alessifxhealth.com.
(30:13):
Until next time.
Stay curious, stay empowered, and remember,your health is in your hands.
So let's talk about muscle as a predictor forlongevity.
(00:03):
In 2019, they did a study.
The Journal of Gerontology showed that musclestrength and mass were stronger predictors of
mortality than cholesterol or BMI.
This is doubling down on the study I mentionedearlier.
Right?
That's just two studies now.
Other research backs this up.
The Lancet Public Health in 2018 found that lowmuscle strength was associated with a twofold
(00:24):
higher risk for premature death.
Welcome to Health Decode, your number onesource for real health information with your
host, doctor Alessi and Matt Tack.
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you've got a whole lot to win.
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And remember, your health is in your hands.
Welcome back to another episode of HealthDecoded.
I'm your host, doctor Alessi.
So excited to have you here with me today andexcited to get into this episode's topic.
(01:58):
This topic kind of spurred from last week'sshow.
I was interviewed on a podcast with Doctor.
Swathi for the MYOS MD power panel, and justhad a really good conversation.
It was more of an interview really.
She was asking me a bunch of questions about,you know, how we're helping people in our
clinic and kind of the way functional medicineworks.
(02:19):
And, you know, the difference betweenfunctional medicine and conventional medicine.
But we touched on the concept of muscle asmedicine, right how muscle is really an organ
for longevity.
And so it made me start thinking about man,this is something we should dig into a little
bit more, because this is such a heavy topicthat we discuss with our patients.
(02:43):
First and foremost, anytime we're trying to,you know, enhance health and enhance longevity
and, you know, mitigate the risk for injury,chronic disease, illness, all of that muscle is
is foundational.
And so, you know, really, the the title of thisepisode, muscle is the fountain of youth is is
really true.
(03:04):
So, you know, let's get into this.
You know, most people have been told worryabout your cholesterol or your blood pressure,
manage your weight.
But the truth is, you know, muscle is reallythe single most under prescribed medicine that
we have.
It's the foundation of your metabolism, yourhormones, your immune system, and thus your
(03:24):
longevity.
So realistically, if you want to live longerand better, this episode is for you.
So we're gonna break it down, or I'm gonnabreak it down into really the four segments
that we often go through.
Number one, like what is muscle?
Why is it important?
Number two, you know, how to how to preventmuscle loss or like the the the absence of
(03:50):
muscle.
Segment number three, how do we test for it orI guess keep ahead of it?
And then number four is always like what to doabout it or how to take action.
So that's always the one that people love.
So let's get right into it and start with whymuscle matters.
So your muscles aren't just there to moveweight around.
Right?
They're not just there to for you to look buffand look good.
(04:13):
Your muscles are actually an endocrine organ.
That means they release powerful chemicalmessengers called myokines that influence
nearly every system in your body.
Myokines regulate inflammation.
They improve insulin sensitivity, theystimulate fat metabolism, and they even cross
the blood brain barrier to support cognition.
(04:34):
There was an awesome review out of the naturereviews of endocrinology in 2018 that put it
plainly skeletal muscle is now recognized as anendocrine organ with profound effects on
metabolic health.
So I mean, basically muscle is an excellentpredictor of lifespan.
The kicker is the more muscle you carry, thelonger you live.
(04:56):
This is just shown time and time again, notonly in research, but just look at the people
who are living vibrantly for a long time,right?
And so the Journal of American GeriatricSociety 2014, so about ten years ago now,
showed that low muscle mass, or what's beencalled sarcopenia was independently associated
with increased mortality in older adults, evenafter adjusting for BMI and fat mass.
(05:22):
So muscle alone, not just overall body weight,not BMI, muscle alone was independently
associated with increased mortality if thatmuscle was low.
They also found that grip strength, which is asimple marker for muscle function was more
predictive of all cause mortality than bloodpressure was right yet here we are harping on
(05:44):
blood pressure all the time oh my bloodpressure is high oh the doc told me my blood
pressure is high need to be on this, this drug,you know, I'm not going to rabbit hole here.
You guys already know my stance on this.
But how many people are on drugs for high bloodpressure, but haven't even been addressed for
other indicators of, you know, disease andchronic illness or life longevity things,
(06:05):
right?
They just harp on this one single marker, andthen just put people on drugs.
And it's actually a pretty it's a lazy way todo medicine, honestly.
So, you know, I hope this helps to kind of likehelp you rethink or think outside the box a
little bit about how to approach that.
And so, muscle tells us more about how longyou're going to live than blood pressure,
(06:25):
cholesterol or even the scale is going to tellus.
But the flip side of this is that after ageabout 30, most people are going to start to
lose about three to 8% of their muscle mass perdecade.
These are averages, right?
So once you hit your 50s, 60s, that acceleratesdramatically, unless you're working against
(06:46):
this.
Right?
And so the process is called sarcopenia.
And I think the the definition they even saylike the natural the natural loss of muscle
over time with age.
There's nothing nothing natural about that.
We just stop moving and we just stop utilizingit.
And so it is gonna decline.
But we can prevent that.
Right?
(07:07):
And so sarcopenia is directly tied to thingslike falls, people being more frail, which is,
you know, actually the number one cause ofinjury related death in adults 65.
They have a fall, and then the downslope ofthat, they don't often come back from.
It's related to insulin resistance and type twodiabetes, like, a hundred percent correlation.
(07:31):
Low muscle mass is or sarcopenia is related toan increased risk of dementia because of that
loss of the myokines signaling to the brain, aswell as immune dysfunction and higher chronic
disease burden.
There was a study in the journal Aging Cell2020 that found loss of muscle mass and
mitochondrial function in skeletal muscle wasdirectly linked to increased rates of dementia
(07:57):
and cardiovascular disease.
So, you know, if you don't die of aging, right?
That's we don't die from aging.
We die from losing muscle mass because that'sour armor that protects us, that protects our
brain, our metabolism, our hormones, andultimately that independence or that autonomy
that we want to have.
And so the earlier you start protecting it, thebetter your chances of living not just longer,
(08:20):
but stronger.
So let's get into, you know, what we call thehidden crisis of muscle loss or that that
unattended crisis.
But before we go deeper, let's take a quickmoment to thank our sponsor for today's
episode.
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Now back to the episode.
Alright.
Welcome back.
So let's get into this.
You know, let's talk about the crisis thatalmost nobody is talking about, which is muscle
loss.
Conventional medicine barely pays attention toit.
And kind of what I alluded to earlier, there'sno drug for it.
(10:12):
So there's not a code they can build theinsurance and get paid.
And so they tend to not care about it.
That's just the truth.
But as we've already discussed muscle is life.
If you have muscle on your body, you livelonger and better and more vibrant.
So let's talk about muscle as a predictor forlongevity.
In 2019, they did a study, the Journal ofGerontology showed that muscle strength and
(10:34):
mass were stronger predictors of mortality thancholesterol or BMI.
This is doubling down on the study I mentionedearlier, right?
That's just two studies now.
Other research backs this up.
The Lancet Public Health in 2018 found that lowmuscle strength was associated with a twofold
higher risk for premature death.
And then the Journal of Kachexia, Sarcopenia,and Muscle in 2021 confirmed that muscle mass
(11:01):
and function are critical survival markers,especially in people with chronic illness.
Your muscle has immune modulators in it.
So it has it secretes these things, themyokines, the cytokines that help your immune
system function better.
You're less likely to get sick or have somekind of negative response to more of a common
cold or something like that.
(11:22):
And so, the other thing is your muscle andmetabolism work together as well.
They're directly related.
Over 80% of glucose disposal happens in yourmuscle tissue.
Your muscles are like sponges for blood sugar.
So if you don't have muscle, your body can'thandle carbs, weak muscles then equal weak
metabolism.
And this explains why you know we see so manypeople who come to us with weight gain fatigue.
(11:47):
They're on that verge of pre diabetes or fullblown diabetes and these blood sugar swings.
And it's not just diet issues.
It's not just willpower.
They have muscle issues at the root of it.
And so supporting muscle and muscle gain isalmost like 100% across the board in all of our
protocols that we use with our patients.
(12:07):
Because again, it is longevity.
And so, you know, sarcopenia, let's talk alittle bit more about that and and kind of some
statistics because by the time you hit 60,they've shown that as many as one in three
adults already have sarcopenia.
And this is clinically significant muscle loss.
Again, they generalize this as normal.
This is not normal.
(12:28):
This is not a normal part of aging common.
Yes, normal.
No.
And so most don't even know until it shows upas like a fall or a fracture from bumping a
corner.
How many times have you heard that right?
Somebody just man, I just I just hit my arm onsomething and I actually had a hairline
fracture.
It's because the bones, the strength of yourbones is actually directly related to the
(12:51):
strength of your muscles as well.
So when the muscle which is attached to atendon that's attached to the bone when the
muscle is is put resistance on and has tostrengthen, it's pulling the bone as well,
which then makes the bone need to strengthen aswell.
And so, wolf's law tells us that bone is goingto grow based on the imposed demand.
So if we're not putting any type of resistanceor demand on the bone, we're not going to have
(13:14):
that healthy bone growth.
And so the problem is conventional healthcarerarely tests for muscle health.
They probably don't even know how to test forit honestly, they'll send you to a specialist
to specialist, they're going to look atcholesterol blood pressure, maybe even body
composition, but those are not idealpredictors.
And so if you're only getting the bloodpressure cholesterol checks, maybe some glucose
(13:38):
checks, you're not getting the whole picture,and you're missing a huge part of a longevity
piece that is, you know, paramount to living along and healthy life, and preventing things
like diabetes, dementia and being disabled.
And so let's talk about that, right?
Let's get into how do we test for muscle lossthen?
(13:58):
So because we've talked about why is muscleimportant?
What is it?
And why is muscle loss dangerous?
But how do we actually measure it so that nowwe can talk about taking action because your
doctor's not checking it.
Raise your hand if you've ever had a muscletest, to see what amount of muscle mass you
have on your body.
Most people have not.
And so the gold standard is what's called aDEXA scan.
(14:21):
This is dual energy X-ray absorb, absorbgeometry, right?
And so, what this does is it gives you a totalpicture of your body lean muscle mass fat mass
bone density fluid, all of it.
So you have an idea of where your percentagesare.
There are things like in body scans or what'scalled a BIE a bio electrical impedance.
(14:42):
This test is more accessible, little lessspecific, but is a quick way to track lean mass
versus fat mass.
The caveat is you have to do that test in thesame conditions every time like you wouldn't
test that one day in the morning on an emptystomach, the next day after you worked out and
had some carbs and you like it would be anunfair test, right?
(15:06):
It wouldn't be helpful at that point.
So it has to be the same conditions, but it canbe a pretty general screen.
And then some simple tools is also doing liketape measure circumference, checking body fat
with like a caliper test.
And then, you know, strength is obviously a bigone.
So, strength testing, the gold standard on thisfront is what they do is a grip strength test.
(15:28):
So it's basically a thing you squeeze, and itcan tell how much pressure you're putting out
just from your forearm strength.
And so it's one of the best predictors oflongevity actually.
So, you know, a weak handshake equals a weakprognosis.
Right?
And then in older adults, the chair stand test.
So being able to sit to stand from sitting, canyou do that repeatedly without using your hands
(15:51):
to prop you up or without, you know, faltering?
These are great signals for performance andmuscle strength.
And then gait speed, right?
How fast can somebody walk is a great predictoras well.
And so the Lancet in 2015 concluded that gripstrength was a stronger predictor of all cause
mortality than systolic blood pressure was.
(16:12):
So that goes to show you.
And then obviously, something that we are verymuch a proponent of is things like blood work
and biomarkers.
When we're looking at muscle health, we don'tjust stop with these strength tests.
We also want to dive into some labs that giveus the full metabolic picture.
Because remember, your muscle is directlyrelated to your metabolism.
And so if the metabolism is slow, is notperforming well, that's a good indicator that
(16:36):
perhaps a person has not enough muscle on theirbody.
So checking things like fasting insulin,glucose, hemoglobin A1C, we take it a step
further.
And we test for this, this marker called HOMAIR.
That's a marker, early marker of insulinresistance.
It can basically help us predict if someone'sgoing to become diabetic or pre diabetic before
(16:58):
they have the full blown markers like on theseones.
And so we've actually, just in the last coupleweeks seen a few patients with that where, they
started having those feelings, symptoms maybeof fatigue and not feeling so good, weight
gain, stubborn weight gain.
And then we did a blood test.
On a standard test, the insulin, the glucose,the A1C all would have been within normal
(17:22):
range, like on the higher end, but withinnormal, but the HOMA test was in off the charts
red.
And so it was like, okay, your body is startingto tap into becoming insulin resistant.
It's just a matter of time now before youbecome diabetic.
And so now we're ahead of the game.
Proactively caught that and we're able to helpthese patients prevent the onset of diabetes in
(17:46):
the future.
It's pretty awesome.
Other things are like creatinine and the kidneyfiltration rate, the EGFR, because muscle mass
impacts kidney markers as well.
Low creatinine can actually be a red flag formuscle loss.
And then obviously always checking hormones andinflammatory markers.
We want to see how testosterone DHEA even likegrowth hormone and IGF-one, which are all
(18:08):
crucial for muscle building and retention.
Again, the concept here is proactive medicine.
We're able to test these things to get ahead ofwhat could potentially be muscle loss in the
future.
There was a study in the journal nutrients '2021.
It reported that low testosterone and vitamin Ddeficiency were independently linked to
sarcopenia and poor muscle function.
(18:32):
So, that just goes to show you and you know,the concept with blood work is not just getting
a snapshot of one thing like we talked aboutyour blood pressure, your cholesterol, your
sugar, we need a full picture, right?
I need to know the whole story behind what'sgoing on with the patient.
And that's how we know whether they're on thepath of growth and resilience or if they're on
(18:52):
the path of decline.
And so now we know a little bit more about likewhat that looks like, right?
And how to test for it, why it's important.
Let's talk action now.
My favorite part of the episode is always howdo we fight back against muscle loss?
Right?
Some common and then some more cutting edgetools and ways.
So let's land this plane, right?
(19:13):
Let's let's talk about the most importantpiece.
How do you actually fight back against muscleloss and reclaim your longevity?
Because the truth is, it's not like the musclejust disappears, right?
It atrophies when you stop using it andchallenging it.
And when you stop fueling it.
And so the good news is you can rebuild muscleat any age.
If anyone told you like, oh, you're too old tobuild muscle, that's they lied.
(19:36):
They were wrong.
Go get a different opinion from somebody whoknows more.
And so the foundation, right?
The non negotiables.
Number one, you know where I'm going with thisstrength training is non negotiable.
Two to three times per week.
If you're gonna be two to three times per week,it needs to be full body training.
Right?
Obviously, progressively overloading.
(19:58):
Right?
It's not about lifting heavy right off the gateand possibly hurting yourself because then
what's the point?
But, you know, starting with what you canmanage and then building and building and as
you progressively overload your body respondsto that and adapts and gets stronger builds
more muscle.
And so, for people who are untrained, a littlesidebar here, you know, the first month or so,
(20:21):
if you've never really engaged in resistancetraining, the first month to two months, you're
not going to see huge gains because most of thegains at this point are going to be
neurological, your brain and your muscleslearning how to talk together, right?
Then usually after that is where people see themost incremental gains in the in the next
couple months, because they've stuck to it.
The systems are now working together, we havethat harmony, and we're going to start building
(20:43):
some muscle.
Next thing is doing like zone two cardio.
So moderate intensity to improve themitochondria, the fat metabolism, the burning
protein, love talking protein because proteinis, I mean, it's the only thing that's going to
help with that muscle synthesis Without it,everything else you're doing isn't going to be
isn't going to make sense.
(21:04):
And so we like to aim for one gram per pound ofbody weight, you know, spread across the day.
Obviously, you don't want to do like a 200 gramprotein shake in the morning and then not the
rest of the day.
Although with, you know, by by nature that orby by data that actually works, but that's
going to be tough to do consistently.
So, you know, spreading it out to optimize forprotein synthesis.
(21:27):
I read a really cool study the other day thatwas showing that if you consume about 30 to 40
of protein before bed, you're gonna maintainthat muscle protein synthesis and that
anabolism throughout the night for about sevento eight hours.
So that's where like the old bodybuilder trendwas like chug a protein shake before bed.
They sometimes these guys even wake up in themiddle of night and drink more protein, but
(21:48):
there's validity to it.
Right?
The bodybuilders and the and the meatheadsalways tend to be on to the right track even
before it's proven scientifically.
And then let's talk some key nutrients, right?
And some some really more like high levelstuff.
But creatine, I believe everybody across theboard should be taking creatine.
My kids are four, and we've got them oncreatine already because it's going to help
(22:09):
them build muscle, build bone, strengthen theirbrain.
There's cognitive benefits from it as well.
Now, the dosage they take is not the dosage Itake.
Obviously, I hope you know that before youleave me a bunch of comments saying I'm crazy.
You know, they're taking point two five grams,maybe point five gram.
I take about ten to fifteen, maybe twenty gramsa day.
(22:30):
And so more on training days or recovery dayseven.
And so creatine is hands down the mostresearched shown to be safe.
Everybody should be taking some some dose ofcreatine, even if it's just five grams a day.
Essential amino acids are very important,especially for older adults who maybe have some
(22:51):
resistance to that anabolic kind of musclegrowth, Or they're trying to jumpstart that
again, and it's been some time.
Essential amino acids can fill in the gapswhere protein isn't because they are what make
up protein.
And so they're going to help with that musclebuilding protein synthesis.
And then things like vitamin D3 paired with K2,omega-3s and magnesium.
(23:11):
These help to reduce inflammation, improvemuscle and metabolic function as well.
And so the American Journal of ClinicalNutrition 2020, check this out.
High protein diets and resistance trainingreversed sarcopenia in just twelve weeks.
Wow, that's amazing.
You know, it's amazing how many times you seesomething like this and it's like, wow, that
(23:32):
that is something simple, natural and somethingthat we just should be doing actually reversed
something that they're medicating heavily for,right?
They're putting people on medications forosteoporosis, when there's literature showing
that strength training two to three days aweek, actually improved osteoporosis more than
the medication itself.
And so I think before you jump on a medicinebefore you jump into high risk things or things
(23:58):
that are, you know, not as natural, try thenatural stuff first, give your body the chance
to do what it's meant to do.
That needs us a little bit of support.
Right?
And again, it's all about taking action.
Now on the more like emerging and fringe typetherapies, some stuff that I like, know, is the
cool stuff, right?
These are the sexy topics, but some things thatwe engage in in the clinic as well.
(24:22):
Things like emerging and advanced therapieslike peptides love talking peptides using
peptides.
Actually planning on having my friend JayCampbell coming back on the show soon.
So look out for that one.
He is the peptide guy.
And go back and listen to the old episode wedid with him where we talked about peptides
hormone replacement, really cool episode.
(24:44):
And so peptides are small signaling molecules,but they have powerful effects within the body,
because they can target specific systems andprocesses, and actually enhance them.
And so a couple that are great for, you know,metabolism and muscle building are things like
epitallin, which slows down cellular aging andprotects muscle.
MOTS C, MOTS C boosts mitochondrial biogenesisand fat metabolism.
(25:10):
And then there's things like bioregulators.
These are gene targeting peptides that theybasically signal specific tissues to
regenerate.
And so they're cutting edge.
These are longevity tools that have been usedin Eastern European medicine for decades.
And of course, here in The US, we're the lastones to start listening and hearing right.
And thinking outside the box.
(25:31):
And then a really awesome intervention issomething called myos MD.
The clinical ingredient is for the troponderived from fertilized egg yolk.
It actually helps to basically turn off theswitch that your body has that limits the
ability to build muscle.
It's really awesome the technology they have inthis product.
(25:55):
Check it out.
Actually, you can go over to myosmd.com andlook more into it.
This is what we just discussed on on the lastepisode in the power panel.
And if you do, if you're interested inpurchasing, use code Alessi dash g a, you'll
get 10% off and you know, be able to get abetter value for that.
And then other things that we have in ourclinics too is things like red light therapy,
(26:17):
that photobiomodulation which enhancesmitochondrial energy speeds up muscle recovery,
reduce inflammation.
We have the power plates which is highfrequency vibration.
So that puts a stimulus into the muscles tobasically turn on kind of the way the muscles
in the brain talk to each other, gets bloodflow and circulation drains lymphatics.
Fantastic.
(26:37):
And so there was a really cool study in thefrontiers of aging neuroscience 2020 found that
red light therapy improved cognitive and musclefunction by directly stimulating mitochondria.
And if you don't know what mitochondria is, goback a few episodes, probably ten, twelve
episodes back, we discussed how to what themitochondria is, how to enhance it, and why
(26:58):
it's important.
These are the powerhouses, the the powerhousesof our body.
So they produce the energy, and they clean upthe energy as well.
And so, you know, at LSE functional health,we're not just throwing protein shakes at you.
We're not just telling you lift more weights.
We're going to assess, right?
We're going to do some strength tests, musclemass tests.
We may have you get a DEXA scan, look intohormones, nutrient levels, inflammation,
(27:22):
mitochondria, all of these things to get thebroad picture, and then ultimately build a
personalized plan which probably will includesome advanced supplementation, maybe peptides
lifestyle protocols and some adjustments toyour physical activity.
And our total care program isn't about quickfixes.
So, you know, if people come in, you know, andthat's what they want is just I just want to
fix this quick.
(27:42):
Usually, that's maybe not a good fit.
And maybe, you know, medicine or something ismore their speed.
But if you want that lifestyle change andactually make a change that's going to last and
impact your longevity, our total care programmight just be for you.
You know, the final takeaway here if, if muscleis medicine, then it will protect you from
(28:03):
diabetes, dementia, frailty, premature death,because you can't out medicate muscle loss.
That's not gonna that's not gonna be the end.
You have to build muscle.
Right?
And so the best part is that science shows it'snever too late.
So if you really want the fountain of youth,it's not a pill.
It's in your muscles.
(28:23):
You got to get some you got to take action stepone.
And so if you'd like to learn more about how wehelp people to diagnose reverse heal chronic
disease within our functional medicine programslike Total Care, go to a
lesseefunctionalhealth.com, schedule aconsultation with me or one of our other
providers, and let's chat about creating apersonalized plan for lifelong health.
(28:44):
Listeners of this show, you're always going toget exclusive discounts and price reduction.
So, on products lab tests, even your firstvisit.
So make sure you mention where you heard aboutus.
And as always, if you found value in this,please like subscribe, hit that follow button,
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be interested.
(29:04):
That's how we grow.
That's how we change more lives.
If you want to get in touch with us, maybe befeatured on an episode, ask your question or
share your story.
Just email us questions atask@AlessiFXhealth.com.
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which will keep you informed about ourresources, cutting edge technology and new
(29:27):
things that are happening every single week.
So, thank you again for tuning in to HealthDecoded.
I'm doctor Alessi, and I look forward to seeingyou on the next one.
Thank you for tuning in to Health Decoded,where we break down the truth about all things
health and empower you to take charge of yourwell-being.
If you found value in today's episode, pleasesubscribe, leave a review, and share it with
(29:52):
someone who needs to hear this.
For more resources and personalized support,visit us at alessifunctionalhealth.com and sign
up for our newsletter.
To hear your questions answered live on theshow, send them to ask@AlessiFXHealth.com.
That's ask@alessifxhealth.com.
(30:13):
Until next time.
Stay curious, stay empowered, and remember,your health is in your hands.
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