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Muscle your way to health

May 17, 2018 By Dr. William Davis

As we age, we lose substantial muscle mass. It is not uncommon to lose 35-50% muscle mass and strength by age 70 compared to that at age 25. This is especially true if you have been relatively physical inactive, have suffered chronic inflammatory diseases, have substantial visceral fat, have low testosterone, or have lost and regained weight over the years. This last item—weight loss followed by regain—is common: Lose, say, 30 pounds. About 1/3 of that loss is muscle, 2/3 fat, meaning you have lost around 10 pounds of muscle. Regain the 30 pounds, it’s all fat. You can imagine how destructive this can be in reducing muscle mass if you go through a weight loss/regain cycle several times in a lifetime.

Rebuilding muscle is therefore a good idea. By doing so, you can expect to:

  • Physically maneuver more capably–e.g., getting into and out of cars, airline seats, climb stairs, play with kids and grandkids, etc.
  • Be less prone to falls and injury
  • Be metabolically advantaged–with higher HDL, lower triglycerides, less insulin resistance
  • Enjoy higher levels of growth hormone
  • Increase testosterone that, in turn, facilitates more muscle growth (though the effect is variable)
  • Decrease cortisol that causes muscle loss, fat weight gain, and heightens type 2 diabetes and dementia risk
  • Increase bone density–Since bone density tracks muscle mass.

How to build muscle?

Start with ALL the components of the Undoctored Wild, Naked, Unwashed program, as each and every component make a contribution. Wheat and grain elimination, for instance, helps normalize the several hormonal distortions that can allow depleted muscle mass, especially as visceral fat is lost. Vitamin D has its own “trophic,” i.e., muscle growth, effects and restoration to desired levels (we aim for 60-70 ng/ml) helps rebuild muscle. Reducing inflammatory effects from disrupted bowel flora through our efforts that include a high-potency, multi-species probiotic, enthusiastic consumption of fermented foods, and prebiotic fibers also make a contribution.

But there are several additional strategies that you can use to accelerate/amplify muscle building effects. These include:

Strength training–I am a big fan of strength training. If you are new to strength training, it is worth obtaining basic instruction from an experienced trainer to avoid injuring your lower back, shoulders, etc. that can be easy to do when performing, say, dead-lifts or overhead presses. Combine strength training with the Undoctored Wild, Naked, Unwashed strategies and some of the strategies cited below (especially L. reuteri yogurt) and substantial gains in muscle mass and strength can be achieved in short order. And strength training does not have to involve spending hours in the gym. I go to the gym, for instance, once or twice per week for about 15 minutes.

Creatine supplementation–Five grams per day (after an optional “loading” period of 20 grams per day for several days) of creatine monohydrate (the most widely available and inexpensive form) accelerates muscle growth and increased strength. It is accompanied by substantial fluid retention, so be aware that the weight gain that occurs is a combination of water retention and muscle. Because the muscle-growth benefits are short-lived, e.g., a week or two, many people get better results by “cycling” their creatine doses, e.g., on for one week, off for one week.

Hydroxymethylbutyrate (HMB)–Though a modest effect, HMB can also help in combination with creatine. Like creatine, the effect is transient and typically effective only for the first few days. The dose is typically 3000 mg per day.

Oxytocin augmentation–My new favorite, we achieve increased oxytocin by cultivating the probiotic species Lactobacillus reuteri, specifically the ATCC PTA 6475 and DSM 17938 strains, and increasing bacterial counts by making prebiotic-infused yogurt. The increase in muscle mass and strength can be considerable. One member of the Undoctored Inner Circle told me that his bench press weight increased by 40 pounds almost overnight by following this strategy. Oxytocin, in addition to its own muscle growth effects, can also markedly increase testosterone levels in males (no data in females on testosterone), another way to increase muscle.

Rebuilding muscle is a natural way to further regain control over health. It further dials back the metabolic and physical disadvantages that develop from, say, prior wheat and grain consumption, sugar, the inflammation of visceral fat and dysbiosis, and the health impairment of abnormally heightened cortisol.

 

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Filed Under: DIY Healthcare, Health Information Tagged With: blood sugar, diabetes, diy health, diy healthcare, diyhealth, diyhealthcare, grain-free, undoctored, weight loss

About Dr. William Davis

William Davis, MD, FACC is cardiologist and author of the #1 New York Times bestselling Wheat Belly series of books. He is also author of the new Undoctored: Why Health Care Has Failed You and How You Can Become Smarter Than Your Doctor.

Reader Interactions

Comments

  1. Dever

    May 18, 2018

    I am a 42-year chronic migraine sufferer, have run the gamut of prescription medications, chiropractors, daith piercing, etc. I just received the Undoctored book and am looking forward to this new venture! I have high hopes!

    • Bob Niland

      May 19, 2018

      Dever wrote: «I am a 42-year chronic migraine sufferer,…»

      The core program is frequently very helpful in relief from that, esp. when it’s due to magnesium deficiency, celiac disease, IBS or SIBO that resolves promptly.

      Beyond the core program, the Inner Circle subscription site has in development an Advanced Topic for migraines with additional strategies. It might eventually become a Protocol. It’s obviously not presently in any of the books.

      Let us know how the basic program works for you.
      ________
      Blog Associate (click my user name for details)

      • Dever Lassiter

        May 20, 2018

        Thank you, Bob! I am looking forward to joining.

      • Dever Lassiter

        May 20, 2018

        I meant to add that I started the magnesium water 3 weeks ago and am on my third batch of L. reuteri yogurt. I am really enjoying the yogurt. First and second batches were okay, but the third is delicious! Looking forward to this new venture.

    • Pauline

      May 24, 2018

      I suffered 32 years of migraines 14 days per month. Tried every medication available, with terrible side-effects and nothing worked.
      Following WB I haven’t had a migraine in 2 years. I am feeling amazing.

      • Dever Lassiter

        May 25, 2018

        That is great! I am hoping for similar results. Thank you!

  2. Thomas Leven

    May 23, 2018

    My wife and I have been doing the yogurt for about a week now. She is 57 and has noticed a return of hot flashes that she hasn’t had in quite some time. Any thoughts on this?

    • Bob Niland

      May 24, 2018

      Thomas Leven wrote: «…noticed a return of hot flashes…»

      Thanks for the report. That does seem to happen in some cases, and isn’t terribly surprising given the known effects of oxytocin alone. The Wiki page has an extensive list.

      re: «Any thoughts on this?»

      We may see an update with insights on scenarios where people may need to be on alert for reactions. For example, given the traditional medical use for isolated exogenous oxytocin, consumption of this yogurt during late pregnancy is likely inadvisable. The Biogaia® Gastrus® product is known to be safe and effective (and with a claim of “no side effects”) for infants and children. It would have been safety-tested on adults even earlier in its development, but probably not pregnant females, and possibly not post-menopausal females.
      ________
      Blog Associate (click my user name for details)

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