Resistance far from futile

Hey there, time traveller!
This article was published 04/11/2023 (740 days ago), so information in it may no longer be current.

Ah, the quest for eternal youth. People spend big bucks on wrinkle creams, Botox and “miracle cures” that promise to turn back the clock.

Yet, most forget a secret ingredient to longevity: muscle mass. Sounds basic, but stick with me; science has my back.

What’s the big deal about muscle? In a nutshell, muscle mass is like a biological retirement account. Invest early and often, and you’re set for a golden age that’s truly golden. Skip the muscle-saving, and you might end up like an RRSP you don’t invest in — not much help for you in later years.

Silent scourge

Before we dive into why muscle is your ticket to the “Forever-Young Club,” let’s chat about sarcopenia. Sounds like a pasta dish, but it’s far less appetizing. It’s a skeletal-muscular disorder characterized by a gradual loss of muscle mass, strength and functionality. Signs include slow walking speed, muscle weakness and a hard time with everyday activities such as climbing stairs.

Getting old comes with some baggage, including a higher risk of falls, fractures, hospitalization and, yes, risk of accidental death. Sarcopenia speeds up after the age of 60, with men losing muscle strength at a rate of three to four per cent per year and women at 2.5 to three per cent. But the work you do (or don’t do) in your 40s and 50s plays a major role in whether you age gracefully, too.

Many conversations I have go one of two ways when I preach about the importance of muscle. Many women do not want “too much” muscle because they fear they’ll get bulky (hard to do without anabolic steroids!). At the same time, aging men who lifted weights when they were younger often lean towards low-impact activities, such as yoga or walking, thinking they’re safer and more age-appropriate.

But I’d argue strength-training (and a diet that supports muscle maintenance) is more important than mobility as you get older. If your muscles are more robust, you improve your quality of life.

According to Dr. Gabrielle Lyon (whom I saw speak earlier this year), muscle isn’t just for looking good and performing well, but those who are stronger have better outcomes fighting off disease.

Why? Lyon says muscle is your amino-acid reservoir, and all your organs and tissues, including brain, liver and kidneys, need a steady flow of amino acids. Therefore, muscle can help sustain you during fasting, injury and illness, giving you a better chance of survival when the going gets tough.

Resistance training non-negotiable

If protein is the bricks, consider resistance training the mason. This type of exercise is the most potent way to stimulate muscle-protein synthesis. Without it, even a high protein intake won’t save you from the clutches of sarcopenia.

It’s no surprise that what you eat matters here, too. A diet rich in protein and calories can support muscle-protein synthesis, helping you hold onto that precious muscle. And let’s not forget anti-inflammatory nutrients and phytochemicals. These bad boys fight off inflammation, a key player in developing sarcopenia.

We often blame obesity for diseases like diabetes and cancer, but Lyon argues part of the problem is a lack of muscle mass as well.

The more robust and healthier your muscles, the more carbohydrates and fat your body burns at rest and during exercise.

Plus, muscle is a storage locker for excess glucose, so if you’re under-muscled and eating too much, where does that extra glucose (carbohydrates) go? This excess of sugar in the bloodstream is the eventual cause of insulin resistance, which has links to diseases such as diabetes and cancer.

Forget gold; protein is the real currency of aging well. Health experts suggest older adults consume 1.2-1.8g of protein per kilogram (0.54-0.82 g/lb) of body weight daily. Why? Older adults turn protein into muscle less efficiently, so they need more of it to keep the good stuff around.

A key piece of evidence comes from the Baltimore Longitudinal Study of Aging, which found a clear link between a healthy diet and better physical performance among people aged 68, on average.

The message is clear: what you do in your 40s and 50s matters, but even if you’re in the thick of your 60s, you can still do plenty to reverse sarcopenia and age gracefully.

What if I want to lose fat?

To lose weight, you still need to create a calorie deficit. For figuring out what your calorie and protein needs are — whether you want to lose fat or gain muscle — head over to mitchcalvert.com/calculator and in 30 seconds we will provide you with a custom plan, complete with calories, portions and recipes, personalized for your age, body weight and goals.

However, the catch-22 is that maintaining a calorie deficit forever without supplying the body with enough protein leads to malnutrition and a potential for a weight rebound, causing the yo-yo diet cycle so many get stuck in.

What is hard for many to understand is you shouldn’t be in weight-loss mode all the time, even if you have more weight to lose. Muscle matters and, as you age, it becomes harder to earn it back, leading to muscle-loss syndrome and increasing metabolic dysregulation.

It is not only about the quantity but the quality of the muscle tissue. For example, a muscular but obese individual’s muscle tissue can be unhealthy because it will be marbled with fat, much like a marbled steak.

So, by all means, get leaner if your body fat and BMI (body mass index) are in the danger zone, but don’t sacrifice a bunch of muscle in the process, and do your best to shift to other goals once you’re lean enough.

It’s great to think “Oh, I just need to get this weight off and then I can go back to normal.” But the reality is there’s no going back to the old you, or the weight the old you had will come back in a flurry.

With our members, we focus 100 per cent on shedding the body fat until they’re as lean as they want to be, developing sustainable routines along the way.

But, just as importantly, we shift away from “diet mode” and focus on sculpting those trouble spots and building more tone and definition on the back end.

Ninety to 95 per cent of people who lose weight unfortunately end up gaining it all back again over time. We want members to be among the five to 10 per cent who keep it off, and metabolism-boosting muscle and a proper “exit strategy” is the key.

Then it’s about working on different goals like getting stronger, building muscle tone, boosting performance and eating flexibly without rigid rules or restrictions. That elusive “maintenance” is the end game.

It’s not just about shedding pounds but evolving into a version of you that’s stronger, healthier and primed to keep the pounds off for life without having to “diet” forever.

Flex your way to longevity

You can’t control getting older, but you can control how you age. And if you want a shot at becoming the coolest, fittest grandparent on the block, investing in muscle mass is non-negotiable. So, whether you’re a fitness newbie or a gym rat, remember: your muscles aren’t just for show — they’re your ticket to a healthier, more vibrant life.

Ready to age like fine wine? A comprehensive review of 18 randomized, controlled trials established that increased protein intake combined with resistance training is the secret sauce for maintaining muscle strength and mass. Start lifting those weights and filling up on protein. Your future self will thank you.

Mitch Calvert is a Winnipeg-based fitness coach who has helped more than 1,400 people transform their bodies and lives over the past decade. Visit mitchcalvert.com/calculator to get a free custom plan — complete with macros, calories and meal ideas — personalized for your age, body weight and goals.