Starting at 40 you lose 1% of your muscle mass each year unless you actively work on maintaining or building it because you can build muscle till the day you die.
Having more muscle has super power benefits like looking good in a swimsuit, but also increased metabolic burn and my favorites better balance and strength.
I don’t know about you but I want to be the oldest gal in the gym, at the rock wall, on the sailboat, riding a mountain bike, climbing a mountain and tracking the world.
To do that you have to work on your muscles and walking, eliptical and biking alone will not do it.
You have to lift weights.
Each lift has to get to the last 3 being difficult.
To gain muscle you have to lift heavy and do between 4-8 reps max per set.
If you’re doing 10+ you’re maintaining muscle so it’s time to bump up the weights.
Soreness is good but you definitely want to be able to get on and off the toilet, that is where I draw the line.
Dr. Serena Russum and Dr. Heidi Codino, two NDs from Vancouver, WA that I just met a few months back had me cracking up when they talked about their mission to minimize soreness in themselves and their patients so they can keep them working out.
They have been working with Urolithin A, CoEnzyme Q10 and Creatine to help mitigate this and help clients keep working out at full potential.
Urolithin A is an extract from pomegranate of all things (continuing the theme from last week on pomegranate and it’s yin boosting capabilities) and it’s superpower is to help you metabolize lactic acid faster than normal.
I kind of ignored Urolithin A because it gained hype fast and I tend to sit back and watch for more data.
These two gave me quite a bit of case studies to figure it’s worth diving into when it comes to preventing post workout soreness and relieving brain fog.
In the podcast they go into their protocols in more specifics but to spill the details I’ll drop them here:
- Muscle Soreness – CoQ and Urolithin A + Creatinine 2.5-5 g a day
- BPC 157/TB500 – 500 mcg a day injected subcutaneously or BPC 157 taken orally
I’m excited to try out the Urolithin A as it’s not been part of my repertoire for soreness and good news is you can take it only on the heavy lift days, so I’ll be reporting back on that.
Till then – check out my podcast, episode 597, with these gals and consider trying out one of these combos if you’re struggling with post workout soreness.
Listen in HERE!
Here’s to sleuthing your way to vitality,
Dr. Jannine Krause
