Poor Muscle Quality, Fat Gain and Metabolic Health
High Intensity Health with Mike Mutzel, MS
Mike Mutzel
4.7 • 1.3K Ratings
🗓️ 18 July 2022
⏱️ 23 minutes
🧾️ Download transcript
Summary
Muscle quality is linked with higher odds of fat gain, poor metabolic health, heart disease and chronic disease. In today’s show we discuss more about this emerging science and ways to support muscle health and quality.
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Time Stamps:
0:15 Poor muscle quality increases the probability of poor metabolic health, which increases the possibility of cancer, dementia, Alzheimer’s, heart disease, and autoimmunity.
0:45 Low muscle quality increases your odds of dying prematurely.
4:30 Differences in mid-life leisure can positively reduce the risk of impaired mobility in your older age.
6:20 Fat can accumulate within and outside the muscle, leading to functional decline and muscle quality.
9:42 Ageing is associated with a decline in muscle mass and muscle strength. This starts in your 30s and 40s.
9:55 Muscle loss per year from .4% to 2.6% per year.
10:22 Strength loss per year 1 to 3% per year. Decline in muscle power is even greater.
10:55 Doing resistance training to failure a few days per week helps to preserve fast twitch muscle fibers that generate force and strength.
12:10 Consider taking a power lifting class so you can understand how to build strength.
13:50 Fast twitch muscle fibers (type 2b fibers) are recruited during high intensity activity.
14:05 Type 1 muscle fibers are recruited during low intensity activity.
14:25 Be explosive in your training. Your last rep should be challenging.
14:45 The neuronal aspect of your muscle, high force motor units, becomes dysregulated first.
15:35 The intermuscular (between muscles) and intramuscular (within muscle) fat accumulation underpins poor muscle quality and causes insulin resistance within the muscle.
17:20 Muscle architecture improvements are possible with just 4 to 5 weeks of regular resistance training. This precedes changes in muscle size.
Transcript
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| 0:00.0 | In today's show, we're going to take a deeper dive into the importance of muscle quality |
| 0:03.1 | throughout lifespan. |
| 0:04.1 | We're going to focus on muscle size and muscle strength, and the importance of that |
| 0:07.7 | so that you can function throughout your life as you get older. |
| 0:11.0 | We all know people who are in their 50s or 60s who are limited from a mobility standpoint |
| 0:15.5 | because they have muscle atrophy. |
| 0:17.2 | They have slow gate speed or they walk really slow. |
| 0:20.1 | That is linked with higher odds of getting dementia, cancer, Alzheimer's, cardiovascular |
| 0:24.6 | disease and much more. |
| 0:25.6 | These are diseases that prematurely kill you. |
| 0:28.4 | And so we want to improve our function. |
| 0:30.4 | We want to feel and move better as we get older. |
| 0:32.9 | So the focus of today's conversation is going to be focusing on muscle strength and size. |
| 0:37.4 | Not just to convert you into bodybuilder. |
| 0:39.1 | I don't want you to be 350 pounds of pure muscle in your 70s. |
| 0:42.9 | We're talking about functioning optimally throughout lifespan. |
| 0:46.2 | Now it turns out that skeletal muscle and muscle quality is an independent and actually |
| 0:51.5 | a variable that is linked with mortality. |
| 0:54.6 | And so low muscle quality, low muscle strength can predict your or increase your odds of |
| 1:00.0 | dying prematurely. |
| 1:01.0 | So we're going to focus in and talk about a paper that I stumbled across that I want |
| 1:05.4 | you to actually check out in the show notes. |
... |
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