20 Oct Longevity – GLP1 Protocol – Muscle Growth

Longevity Talk w/ Jenny Worthington, DNS-ST & Sharon Ince, MD

The discussion focused on the role of insulin resistance in early onset dementia and Alzheimer’s, emphasizing fasting insulin levels for prevention. Key strategies included overnight fasting, protein intake (30 grams per meal), and resistance training to build muscle. Leucine and glutamine were highlighted for muscle preservation and gut health. The importance of maintaining muscle mass, especially post-40, was stressed, with recommendations for 0.8-1 gram of protein per pound of ideal body weight. The conversation also covered the impact of GLP-1 on nutrient absorption, the benefits of ketosis, and the significance of stress management and cortisol levels on appetite and muscle building.

Action Items

• [ ] Evaluate current protein intake and adjust to 0.8-1.2g per pound of ideal body weight, focusing on 30-50g at breakfast and dinner.
• [ ] Consider adding L-glutamine to help with appetite and cravings when transitioning off GLP-1 medications.
• [ ] Monitor nutrient levels like iron, B12, and vitamin D, and supplement as needed when on GLP-1 medications.
• [ ] Assess cortisol levels and mitochondrial health to optimize energy and appetite.
• [ ] Gradually increase resistance training intensity to continually challenge and build muscle.

Outline

Insulin Resistance and Preventative Measures

• Speaker 1 discusses the role of insulin resistance in early onset dementia and Alzheimer’s, emphasizing its connection to cardiovascular disease and metabolic syndrome.
• Fasting insulin levels are highlighted as preventative measures for dementia and cardiovascular disease, with specific thresholds mentioned.
• Building muscle through overnight fasting, supplements, and intentional exercise is recommended as a major preventative measure.
• The importance of protein intake post-workout, including leucine, is discussed, with Speaker 2 mentioning the use of whey protein isolate for its high leucine content.

Leucine and Glutamine for Muscle and Gut Health

• Speaker 1 explains the role of leucine in weight loss and muscle preservation, especially for people on GLP protocols.
• The use of glutamine for gut health and appetite control is discussed, with Speaker 1 mentioning its ability to curb late-night cravings.
• Speaker 2 emphasizes the importance of maintaining gut health while on GLP protocols, highlighting the potential damage to the gut and the need for nutrient absorption.
• The role of GLP in delaying gastric emptying and its impact on nutrient absorption, particularly of iron, vitamin B12, and vitamin D, is explained.

Protein Intake and Muscle Building

• Speaker 1 advises on the importance of protein intake for muscle building, recommending 0.8 to 1 gram of protein per pound of ideal body weight.
• The significance of protein intake at breakfast and dinner for muscle building is highlighted, with lunch being less critical.
• Speaker 2 discusses the benefits of maintaining muscle mass and quality, using the example of different types of steak to illustrate the importance of fat content in muscle.
• The impact of aging on muscle and fat distribution is discussed, with Speaker 1 noting that intentionality is needed to avoid muscle loss.

Transitioning Off GLP Protocols

• Speaker 1 talks about the importance of transitioning off GLP protocols, starting the process from the first appointment and gradually tapering off.
• The role of supplements like L-carnitine, Berberine, and Akkermansia in helping the body produce GLP naturally is mentioned.
• The importance of protein intake during the transition period is emphasized, with Speaker 1 recommending 1 gram of protein per pound of ideal body weight.
• Speaker 2 discusses the benefits of resistance training and the need to gradually increase weight to stimulate muscle growth.

Balancing Proteins, Carbs, and Fats

• Speaker 2 explains the importance of balancing protein, carbs, and fats based on individual energy expenditure and activity levels.
• The role of ketosis in mental clarity and acuity is discussed, with Speaker 1 recommending 20 grams of net carbs for women.
• The need to assess individual energy levels, side effects, and hormone production when adjusting carb and fat intake is highlighted.
• Speaker 2 shares personal experiences with different carb and fat ratios, emphasizing the importance of maintaining protein intake.

Impact of Stress and Cortisol on Appetite

• Speaker 1 discusses the impact of stress and cortisol on appetite and the importance of stress reduction and nervous system regulation.
• The role of L-theanine and adaptogens in managing cortisol levels is mentioned, with Speaker 1 testing cortisol levels throughout the process.
• The importance of optimizing sleep and stress levels for building muscle and losing weight is emphasized.
• Speaker 1 highlights the need to capture individual motivation and goals during the transition off GLP protocols to ensure long-term success.

Vitamin Forms and Timing

• Speaker 1 and Speaker 2 discuss the importance of liquid and powder forms of vitamins for better absorption compared to gummies and pills.
• The timing of vitamin intake is discussed, with B vitamins recommended in the morning and vitamin D with food.
• The use of magnesium, L-theanine, saffron, and lavender oil for calming effects is recommended for the end of the day.
• The importance of individualized vitamin and supplement recommendations based on specific needs and goals is emphasized.

Functional Medicine Approach

• Speaker 2 emphasizes the importance of a functional medicine approach that looks at the whole picture, not just one aspect of health.
• The role of a functional medicine doctor in optimizing energy levels, lifting weights, and achieving health goals is highlighted.
• The importance of stress reduction and nervous system regulation in building muscle and losing weight is discussed.
• Speaker 1 shares common issues seen in patients, such as overtraining and under-eating, and the need for a balanced approach to health.

Cardio and Muscle Building

• Speaker 2 discusses the benefits of cardio for overall health and the importance of balancing cardio with resistance training.
• The role of cardio in maintaining muscle mass and preventing muscle loss is emphasized.
• The importance of a balanced approach to exercise, including both cardio and resistance training, is highlighted.
• Speaker 2 shares personal experiences with cardio and resistance training, emphasizing the need for a tailored approach based on individual needs and goals.

Tracking Muscle Mass

• Speaker 4 asks about the value of tracking muscle mass and the methods recommended for doing so.
• Speaker 2 recommends DEXA scans for accurate measurements, with a preference for low-radiation machines.
• The use of scales for consistent, albeit less accurate, tracking of muscle mass is mentioned.
• The importance of maintaining muscle mass for long-term health and mobility is emphasized, with a focus on building muscle for longevity and quality of life.