Purpose of the Article

This article delves into the concepts of anabolic resistance and sensitivity, emphasizing the significance of sarcopenia for older adults. I offer seven actionable tips rooted in holistic health principles that can be tailored with assistance from qualified healthcare professionals. Furthermore, I summarize a protocol that several friends and I utilized to combat anabolic resistance and stave off sarcopenia. Please note, this article is intended for informational purposes only and does not constitute health advice.

Inspiration from a Case Study

I first met Lawrence and Jill at a barbecue hosted at Eliza’s beach house over ten years ago. Lawrence was 67, while Jill was 61 and had two grandchildren. Eliza was deeply concerned about their health, particularly regarding their declining muscle mass.

Lawrence and Jill appeared frail and discontent. They had adhered to a strict plant-based diet for many years, believing it was the healthiest choice. Eliza, who consumed both plant and animal products, persuaded them to diversify their diet after turning 60.

Additionally, Eliza connected them with her fitness coach Adrian, who assessed their metabolic rates, muscle mass, bone density, and fat percentage through a DEXA scan.

With Adrian's well-established protocol and collaboration from other healthcare professionals, they successfully reversed their anabolic resistance and mitigated the risk of sarcopenia within a year. Now in their seventies, Lawrence and Jill appear significantly younger than they did in their sixties.

I present a summary of the protocol that has aided many elderly individuals. I also utilize a customized version of this protocol, which is based on principles rather than prescriptions and can be personalized with the help of qualified healthcare professionals, including dietitians, nutritionists, physiotherapists, and endocrinologists.

What is Anabolic Resistance and Why Does Sarcopenia Matter?

Similar to insulin and leptin resistance, our bodies can experience anabolic resistance. This undesirable condition impairs the body’s ability to synthesize muscle, leading to muscle breakdown.

Anabolic resistance signifies that our muscles do not respond effectively to typical anabolic stimuli such as amino acids and resistance training. Its opposite is anabolic sensitivity.

If anabolic resistance persists, individuals may begin to experience sarcopenia, characterized by muscle wasting with age, resulting in weakness and hindering daily activities.

“Skeletal muscle is vital for metabolic health and physical function. A decline in muscle mass and function with aging increases the risk of mobility issues, disease development, and premature death.”

Common signs of anabolic resistance include shrinking and weakening muscles, making routine activities challenging and limiting exercise capabilities.

Aging is the most common factor contributing to anabolic resistance. However, insufficient bioavailable proteins in the diet and a sedentary lifestyle are also significant contributors.

Moreover, underlying health issues, particularly metabolic disorders like metabolic syndrome, fatty liver disease, type II diabetes, cardiovascular diseases, cancers, and neurodegenerative disorders, can lead to anabolic resistance.

Research highlights two primary causes of sarcopenia: “elevated basal-fasted rates of muscle protein breakdown” and “reduced basal muscle protein synthesis.” The combination of these two factors exacerbates the issue.

Muscle quality and loss can be evaluated using various tools like MRI and DEXA scans, which can be expensive if not covered by Medicare. I consider an annual DEXA scan a worthwhile health investment.

Remarkably, some elderly individuals may consume adequate protein and exercise, yet their muscles struggle to grow and maintain strength, indicating potential underlying conditions that healthcare professionals should diagnose and treat.

Muscle serves as our longevity organ. Preserving lean muscle mass is crucial as we age. Skeletal muscle is particularly important for maintaining posture and supporting daily activities. Therefore, enhancing anabolic sensitivity is essential.

Many aspire to live long lives, but longevity is meaningless without a quality existence. Our movement also impacts our mood and mental health; no one desires a low-quality life filled with discomfort and suffering.

Seven Practical Approaches to Address Anabolic Resistance and Improve Sensitivity

In this section, I outline seven key strategies. The first three are foundational, while the remaining four can significantly enhance the condition and help prevent muscle loss as we age.

1 — Increase Bioavailable Proteins

Proteins are essential macronutrients for muscles and numerous bodily functions. Amino acids are the building blocks of our cells, and there are nine essential amino acids that the body cannot synthesize, requiring us to obtain them from food or supplements.

The term "bioavailable" is critical because some food groups lack complete amino acid profiles and are not bioavailable due to allergens and toxins.

While some plant sources can provide sufficient proteins, they do not match the bioavailability of animal-based proteins such as eggs, red meat, organ meats, poultry, fish, seafood, and dairy.

Since diet is a personal matter influenced by numerous factors, consulting a certified dietitian to formulate protein intake can be beneficial. Protein requirements vary from person to person based on age, sex, and activity level.

As I aged, I recognized my body’s increasing need for bioavailable protein to maintain my skeletal muscle, which I monitor closely. Consequently, I transitioned from a plant-based to an animal-based diet to meet my nutritional needs.

2 — Perform Personalized Resistance Workouts

As noted, “the level of habitual physical activity is crucial for maintaining anabolic responsiveness to protein intake with aging.”

Beyond diet, engaging in resistance workouts is vital for stimulating muscle anabolism. From my experience, weightlifting and calisthenics are the most effective options.

Some elderly individuals may resist weightlifting or calisthenics, but they do not need to match the intensity or volume of younger counterparts.

For instance, Adrian began Lawrence with five-kilogram dumbbells and Jill with two kilograms. After a year, Lawrence progressed to lifting thirty kilograms, while Jill lifted ten kilograms during 20-minute sessions every third day. Additionally, they perform around 50 push-ups, ten squats, a 20-step lunge walk, and ten minutes of planks daily.

3 — Improve Sleep Quality and Recovery

Although protein intake and workouts initiate muscle synthesis by activating mTOR, actual muscle growth and maintenance occur during sleep. All phases of sleep are essential for this process.

Sleep deprivation is a known contributor to muscle loss. Insufficient sleep elevates cortisol levels in the bloodstream.

It’s also crucial to take breaks from work and exercise to reduce stress and keep cortisol levels within an optimal range. Slowing down becomes increasingly important as we age. Exercise should not be resumed until fully recovered from the effects of prior sessions.

Cortisol is a catabolic hormone that can lead to muscle loss when present at elevated levels over extended periods. Thus, optimizing cortisol is essential. The importance of hormones will be discussed further in the next section.

4 — Optimize and Balance Hormones

Various hormones regulate our metabolism, and maintaining their balance is vital. Insulin, an anabolic hormone, plays a significant role in muscle and fat accumulation.

Insulin facilitates multiple functions in muscle growth, including signaling muscle cells to absorb blood glucose and activating mTOR.

While the hormonal system is complex, the essential takeaway is that we must optimize and balance our hormones through high-quality nutrition, particularly bioavailable protein, personalized workouts, and restorative sleep. Healthy fats also support hormonal function.

Preventing insulin resistance and elevated cortisol levels is crucial to maintaining a healthy muscle profile. Enhancing leptin sensitivity can improve insulin sensitivity, allowing the body to shed visceral fat while preserving lean muscle.

For more insights into hormonal health, refer to my previous articles.

> Optimize Cortisol to Melt Belly Fat and Keep Lean Muscles with Three Tips. > Three Tips to Eliminate Insulin Resistance and Shrink Waistline. > Hormonal Intelligence: Sharpen It to Achieve Optimal Health. > Lose Visceral Fat by Understanding the Intricacies of Six Critical Hormones. > Here’s Why Understanding the Role of Glucagon Is Vital for Type II Diabetes. > Here’s How to Lose Fat and Retain Lean Muscles with CCK Hormone. > Make the Body Leptin-Sensitive to Lose Visceral Fat With a Simple Metabolic Shift.

Some elderly individuals may require bioavailable hormone replacement therapy. Therefore, having hormones evaluated by specialists (endocrinologists) can be beneficial, as they can diagnose and treat hormonal imbalances. For instance, testosterone is crucial for muscle synthesis in men.

Stress and negative emotions can adversely affect hormones, causing imbalances. The next section will address the impact of emotions.

5 — Enhance Emotional Resilience Through Mindfulness

Our thoughts and emotions significantly influence our biology, primarily through stress induced by negative emotions and anxious thoughts.

As noted in my previous writings, anxiety tends to increase with age. Managing anxiety, preventing chronic stress, and reducing inflammation can help balance hormones. Cognitive flexibility and emotional regulation are essential as we grow older.

From my experience, mindfulness practices such as daily meditation, self-talk, and expressive writing can help regulate emotions, enhance emotional intelligence, and foster resilience against emotional stress.

6 — Activate the Body's Self-Healing Mechanisms

Our muscle cells and mitochondria can be compromised by toxins, pathogens, and damaged proteins.

While avoiding harmful substances is essential, complete detoxification is often unattainable. Detoxifying supplements like n-acetyl-cysteine and activated charcoal can be beneficial, but they cannot eliminate all toxins.

When the body’s defenses are overwhelmed, activating our self-healing capabilities becomes crucial. This natural process is referred to as autophagy and mitophagy.

By initiating autophagy, the body can consume pathogens, biological toxins, and damaged proteins, generating cellular energy when it detects energy deficiency.

However, older adults should proceed cautiously, as activating autophagy is a catabolic process that may lead to muscle loss. Thus, it should be undertaken under medical supervision.

Time-restricted eating can boost growth hormone, making it a consideration for some professionals. However, prolonged fasting poses risks for the elderly. An alternative could be skipping a meal while increasing bioavailable protein intake in the other two main meals.

For instance, Adrian advised Lawrence and Jill to forgo breakfast once a week while monitoring their blood glucose and pressure, and fortunately, they experienced no adverse effects.

Mild autophagy and mitophagy may be initiated by occasionally skipping meals. However, time-restricted eating and fasting should be approached with medical oversight, particularly for the elderly and those with underlying health conditions.

Due to the complexity of these topics, I have simplified my findings, observations, and experiences in related articles.

> Here Is What Happened When I Experimentally Initiated Autophagy. > Here’s How I Initiate Mitophagy and Make My Mitochondria Denser in 7 Steps. > Uncouple Mitochondria and Increase the Chance of Living Longer via 6 Lifestyle Choices. > Alan Detoxified His Body with 3 Self-Healing Mechanisms Lowering Health Risks & Accelerating Fat Loss. > Three Tips to Initiate Autophagy. > Activate Self-Healing with Self-Love.

7 — Utilize Physiotherapy and Other Therapies

When I inquired about the additional support Adrian provided his clients, he emphasized the value of physiotherapy, osteopathy, and kinesiology.

These therapies assisted his clients in improving posture and facilitating better exercise. For instance, Lawrence and Jill found physiotherapy particularly beneficial for enhancing their skeletal muscles. I have also utilized physiotherapy to improve my posture.

Conclusions and Takeaways

Following insulin resistance, which impacts millions of adults worldwide, anabolic resistance and the implications of sarcopenia are critical issues we must acknowledge, understand, discuss, and address for our aging population.

Sarcopenia is a genuine concern for all older adults and is often accompanied by functional decline, leading to metabolic imbalances that complicate life as we age.

However, it is possible to tackle sarcopenia by fostering anabolic sensitivity. Fundamental lifestyle changes such as consuming bioavailable proteins, nutrient-rich foods, engaging in personalized resistance training, and ensuring high-quality sleep can make a difference.

These three core principles can mitigate stress and inflammation while balancing hormones, ultimately supporting anabolic sensitivity and preventing sarcopenia as we age.

Like many others in my community, Lawrence and Jill successfully overcame their anabolic resistance and avoided sarcopenia. Now over 70, they function as well as they did in their 50s, thanks to their healthy lifestyle choices and support from qualified, compassionate healthcare professionals.

Their journey inspired me and many others, prompting me to share it for greater awareness.

I encourage readers affected by sarcopenia or their loved ones to learn from these principles and discuss options with physicians, dietitians, physiotherapists, and other professionals for guidance.

Sharing the experiences of others can be invaluable. I document stories of healthy and wise individuals in my collection titled Insightful Life Lessons from Personal Stories, which features over 60 real-life accounts that may inspire you.

As a new reader, feel free to explore my holistic health and well-being narratives based on my reviews, observations, and years of thoughtful experimentation. I write about health because it is essential; health is fundamentally about homeostasis.

My goal is to enhance readers' hormonal intelligence, discussing neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine.

Thank you for engaging with my insights. Wishing you a healthy and fulfilling life.