Serum creatinine is an indicator of lean body mass and muscle quality, new studies find.

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Links to Studies, Images and Video: https://bit.ly/44D6Kce

Time Stamps:

00:00 Creatinine is independently associated with lean body mass, muscle strength, and muscle quality.

00:25 Serum creatinine is a marker of impaired kidney function.

00:40 Creatinine is a normal waste product of muscle metabolism.

00:50 Levels can be impacted by declining kidney function, inflammation, and blood pressure reduction medications.

01:00 Concentrations are impacted by age, sex, and body size.

01:30 Average muscle protein per kilo of body weight was higher in omnivores.

02:10 Serum creatinine is significantly lower in vegetarians.

03:00 There are statistically significant differences in hand grip strength between omnivores and vegetarians.

05:10 Creatinine levels over 1.4 mg/dl may be a marker of chronic kidney disease and poor kidney function.

06:00 Abnormal urinary creatinine to albumin ratio is a marker of kidney dysfunction.

07:05 Low serum creatinine can indicate acute illness, severe liver disease, loss of muscle mass, malnutrition, muscular dysfunction, dehydration, or sarcopenia.

07:30 Vegetarian diet, low body mass, and reduced strength are linked to low serum creatinine.

08:30 There is a correlation between quality of protein, quality of muscle tissue, and serum creatinine.

09:05 Omnivores have significantly greater dietary protein intake, serum creatinine levels, and grip strength.

09:45 Increasing protein above the RDA has beneficial effects on strength level in vegetarians.

Let's discuss ways to keep belly fat off as you get age and why protein paired with exercise is so critical when you diet to lose weight.

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References and Video: https://bit.ly/3NZlmeN

Show Notes: 

00:00 Intro
2:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass. 
3:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss.
5:00 Diets should be paired with resistance and aerobic training.
6:00 Changes in muscle precedes fat gains. 
7:30 Focus on muscle and protein intake.
9:55 Adipocyte number is set during adolescence. 
10:10 Health at any size is a fallacy.
10:51 Fat cells become hypertrophied and become necrotic and die.
11:30 Excessive amounts of energy cause fat cells to become inflamed.
12:05 Overfilled fat cells spill lipids, and greatly affect your liver.
12:45 Dead fat cells cause metabolic immune debris.
14:00 Immune cells infiltrate your fat, creating inflammation.
14:45 Exercise helps prevent fat cell inflammation.
15:30 Belly fat is not benign.
15:50 Obesity causes changes in muscle tissue.
17:30 Walking builds capillary and mitochondrial density in muscles.
19:00 Leg training provides greater anabolic responses.
20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass.
21:30 Compound movements move 2 or more joints at the same time.
22:40 Combination of diet and exercise may be the most effective intervention.

Dr. Elly Michelle discusses the importance of tracking ovulation and using your cycle to gauge exercise volume and intensity as well as prioritizing protein for body composition.

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------Show Notes----------------------

00:00 Intro
02:50 The phases of a menstrual cycle
03:50 Ovulation requires a rise in LH and a rise in estrogen. 
04:50 The drop in progesterone causes the shedding of the uterine lining. 
05:15 You are only fertile for a 6-day window. 
06:00 Basal body temperature is an accurate method for tracking fertility.
10:00 An anovulatory cycle is when a woman does not ovulate. 
11:10 Signs of ovulation 
15:50 You have to ovulate to have a true period. 
17:15 Unopposed estrogen is linked to gut issues. 
19:30 Hormonal IUDs only have synthetic progestin. 
22:45 Hormones influence your overall wellbeing, mood, and sense of vitality. 
23:45 Going off hormonal birth control 
24:45 Your brain controls your hormones and your ovaries.
27:10 Pharmaceutical substances are not hormones. 
28:00 Progesterone keeps estrogen in balance.
28:15 Ovulation is about more than reproduction. 
29:00 Testing hormones
38:10 Low progesterone can be caused by stress, poor nutrition, and over training. 
42:40 Estrogen is anabolic and helps build and maintain muscle mass. 
44:20 Post menopause
44:40 Muscle building and recovery in a cycling woman 
48:50 Anti-mullerian hormone 
52:00 To support hormones, prioritize consuming protein. 
55:30 Adaptogens can be useful, but they are not the magic fix.

Learn new strategies and tactics to slow the greying of hair and prevent hair loss as you age.

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Link to study: https://bit.ly/3PHGxVp

References:

Fernandez‐Flores, A., Saeb‐Lima, M. & Cassarino, D. S. Histopathology of aging of the hair follicle. J. Cutan. Pathol. 46, 508–519 (2019).

Papaccio, F., D′Arino, A., Caputo, S. & Bellei, B. Focus on the Contribution of Oxidative Stress in Skin Aging. Antioxidants 11, 1121 (2022).

Williams, R., Pawlus, A. D. & Thornton, M. J. Getting under the skin of hair aging: the impact of the hair follicle environment. Exp. Dermatol. 29, 588–597 (2020).

Show Notes:

01:00 We may slow hair graying and hair loss by decreasing chronic inflammation.

02:00 By age 50, 50% of us will have 50% of our hair gray.

02:00 Over 1 year you lose .25% of your hair follicles.

03:00 post-menopausal women have a dramatic increase in follicle loss.

03:30 Oxidative stress can influence gray hair.

04:20 UV stress can affect the hair bulb.

04:40 There is a correlation between graying of hair, facial wrinkling, and crown top baldness and myocardial infarction in men.

08:00 With age, hairs are reduced in diameter and experience follicle miniaturization.

08:55 Chronic inflammation increases damage to DNA proteins and lipids within the hair follicle environment.

10:05 Collagen may be effective in preventing premature wrinkling of the skin and hair loss.

10:55 Bone mineral density correlates with hair loss and hair graying.

11:20 Slowing senescence and purging senescent cells happen with fasting and exercise.

12:25 Minimize exposure to pollution. Avoid excessive sun exposure. Avoid nutrition deficiencies.

13:30 Insulin resistance and PCOS can exacerbate hair loss.

14:00 Sometimes graying from environmental factors may be reversed.

14:30 52% of post-menopausal women experience hair loss.

14:40 Micronized progesterone can help women preserve the integrity of skin and hair follicle.

15:20 Lack of estrogen accelerates changes in hair follicle and skin aging.

17:45 Some shampoos can accelerate graying and hair loss.

18:35 Men with high levels of DHT, consider a ketoconazole shampoo.

Let's discuss ways to prevent fat gain with age, focusing specifically on age-related hormonal and metabolic changes as well as fat cell physiology. 

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Link to Video, Images and Research: https://bit.ly/44qTFSV

Show Notes:

01:00 There are cellular changes within adipose tissue and skeletal muscle linked with aging.

01:47 As fat cells get older, they hold fat more tightly.

01:55 There is infiltration of immune cells within fat tissue.

02:35 Mitochondrial function decreases with aging.

03:00 Exercise purges senescent cells.

03:50 Serum DHEA decreases with age.

04:52 Hormonal changes in aging cause fat cells to misbehave leading to metabolic derangement.

08:45 Reduced testosterone and DHEA effect post meal fat storage in men.

09:40 Your upper body is more sensitive to storing lipids after a meal but can become overfilled.

10:30 Fat tissue inflammation can be linked to reduced physical activity.

11:12 As you get older and stop exercising, decrease protein, your fat cells become infiltrated and enlarged.

12:25 The more body fat you have, the more proinflammatory immune cells you have within your fat tissue.

13:20 Overfilled fat cells cause muscle cells to onboard more fat.

14:00 Physical training has a huge impact on preserving muscle protein synthesis.

15:50 Exercised muscles become more sensitive to nutrients.

16:30 Increase your protein intake as you get older.

17:30 Protein intake should be between 1.2 and 1.5. Grams per kilo of ideal bodyweight per day.

18:10 Fast twitch muscle fibers are preferentially lost with aging.