Hold on to Your MUSCLE, Be Free of Disease: Optimize Your Muscle Mass to Battle Aging and Disease While Promoting Total Fitness and Lasting Weight Loss

Hold On to Your Muscle, Bee Free of Disease offers a unique perspective on wellness and disease prevention in the context of muscle health. It is imperative that you hold onto your muscle as you grow older! A decline in muscle mass leads to loss of functionality, impaired metabolic health, and accelerated aging. Age-related muscle loss is not inevitable. Discover why muscle is the key organ in our bodies that drives robust health and healthy aging, and how you can build, protect, and sustain it. Contents Introduction Part I Why is Muscle so Critically Important for Our Health? Chapter 1: Functionality – The Obvious Sarcopenia Metabolic Reserve Chapter 2: Metabolic Health – The Less Obvious Cardiorespiratory Fitness (CRF) and Risk of Disease The Muscle-Disease Connection Calorie Burning Blood Sugar Control The AGEs That Age You The Destructive Duo: Oxidative Stress and Inflammation How Muscle Controls Blood Sugar: The Glucose Sink Metabolic Flexibility Excretion of Myokines Interleukin 6: The Prototype Myostatin: The “Inverse” Myokine BDNF: “Miracle Gro” for the Brain PART II What Causes Muscle Loss? Chapter 3: Physical Inactivity Reduced Muscle Protein Synthesis Insulin Resistance Inflammation and Oxidative Stress—Again! Chapter 4: High-Carbohydrate Diets Dietary Carbohydrates and Chronic Disease Dietary Carbohydrates and Muscle Loss Chapter 5: Imbalanced Protein Distribution Dietary Protein and Exercise Recovery Timing of Post-Exercise Protein Muscle Genes and Muscle Performance/Recovery Older Adults Need More Protein Rest Days Carbohydrates and Glycogen Plant- vs. Animal-Based Proteins Higher Dietary Protein and Weight Loss Chapter 6: Anabolic Resistance Causes of Anabolic Resistance Nutrition and Exercise Strategies to Overcome Anabolic Resistance PART III How to Preserve and Strengthen Your Muscle Mass Chapter 7: Intense Exercise Resistance Training Why High-Intensity Exercise Is Critical High Intensity of Effort Fast-Twitch Muscle Fibers Glycogen: More Than a Muscle Fuel In Summary Strengthening the Heart Muscle, Too: The Compelling Aerobic Benefits of Resistance Exercise Cardiovascular Risk Aerobic Fitness The Metabolic Link The Muscle Fiber Link The Molecular Link High-Intensity Interval Training (HIIT) Better Than Conventional Cardio HIIT Promotes Muscle Growth HIIT Enhances Muscle Strength and Power What About Steady-State Cardio? For Maximal Benefits, Exercise When Fasting Chapter 8: Up the Protein, Lower the Carbs Protein Is First and Foremost High-Quality Animal Protein Is Essential Meat Is What Made Us Human The Myth That Meat Causes Chronic Disease Meat and Cancer Meat and Heart Disease Meat and Child Development Meat Is a Functional Food The Myth That Meat Is Bad for the Environment Anti-Meat Propaganda What About Eggs and Dairy? Animal Protein: Muscle’s Best Friend mTOR mTOR and Animal Protein Minimize Those Carbs The Modified Ketogenic Diet: The Flip Side of High-Carb Keto Preserves Muscle Mechanisms Evidence Beyond Muscle Chapter 9: Intermittent Fasting Intermittent Fasting and Muscle Health How Fasting Spares Muscle Chapter 10: Evidence-Based Supplements Whey Protein Branched-Chain Amino Acids/Leucine Creatine Omega-3 Fatty Acids (EPA & DHA) Vitamin D Carnosine MCT Oil (Medium-Chain Triglycerides) Glutamine L-Carnitine HMB (Beta-Hydroxy-Beta-Methylbutyrate) Collagen Peptides Chapter 11: Putting It All Together Appendix Sample Muscle Meals Breakfast Suggestions (eat any time of day) Lunch & Dinner Suggestions Common Non-Starchy Vegetables Common Low-Sugar Fruits Recommended Reading 5 Basic Compound Exercises References Glossary Index About the Author