What I learned this week -  Forever Strong - A new science based strategy for aging well. By Dr. Gabrielle Lyon. 

Skeletal Muscle health has a lot to do with how we are able to age well.  Strong muscles help not only our locomotion and mobility but it helps our immune system, our endocrine system and helps regulate our blood sugar.

Here are some of the quotes from the book: 

“Strength training can carry stigmas of vanity and “bro. Science.” But muscle does far more essential work than improving appearance or athleticism.  Instead, This dynamic tissue, which makes up about 40 percent of a person’s mass, is the keystone of organ health.  Healthy muscle is imperative to a body’s function.  That’s why, if you want to change your body - inside and out - repairing damaged muscle and building new lean muscle mass form the critical first step.” (p16)

“The life changing power of skeletal muscle -  Skeletal muscle (the muscle that moves bones to control our locomotion) not only constructs our physical architecture but also impacts our physiological structure.  A grossly underestimated resource, muscle burns fat, drives metabolism, protects against disease and so much more.” (p17)

“Building muscle is the most important safeguard for health because it is the bodily system that will allow us to live our longest, most capable, fulfilling life.” (p17) 

The key is metabolic health.  By increasing your healthy muscle mass, you not only change your body’ physical structure but also direct how your body uses both food and energy.  Through training, you increase the density of muscle mitochondria - the primary energy-producing units within almost every cell of the body.” (p18)

“Training also boosts your immune function via peptides - small molecules composed of amino acids - released during muscle contraction.  Key peptides can send signals in the body that help fight off germs and reduce inflammation.” (18)

“In essence, building muscle creates something like body armor that protects you in all domains of health.” (p18)

“Muscle health has two major components: (1) physical and (2) metabolic.  The physical involves strength and mass, while the metabolic effects insulin sensitivity,  glucose regulation, fatty-acid oxidation, and mitochondria health.  Often called the powerhouse of a cell, mitochondria play a critical role in converting the food we eat into energy our cells can use. “ (p21)

“What we commonly think of as diseases of aging are really diseases of impaired muscle.” (p23)

“Not only does muscle help with preventing high blood glucose levels, but it also helps prevent levels from dropping too low.  In the absence of dietary carbohydrates, amino acids released by muscle can be used to synthesize glucose levels.  This mechanism allows muscle to assist in blood-sugar stabilization.”  (p25)

Myokines -  “Skeletal muscles’s ability to release these circulating hormone-like  proteins establishes muscles tissue as an endocrine organ.  In plain English, that means skeletal muscle releases substances that travel in the bloodstream and influence other cells to help regulate multiple body functions, far beyond simple locomotion.  Myokines released in response to muscle contractions during exercise play a significant role in energy utilization.  These proteins, which help regulate metabolism in all body tissues, also exert specific, health-boosting, anti-inflammatory effects of different tissues, while improving immune function and metabolism.” (p28)

“It is, perhaps, the most important organ system for combating our current health crisis, regaining exceptional health, and maximizing physical performance.” (p28)

“Your quality of life correlates directly with your muscle health.  If your muscles are healthy, you live better.” (p29)

“Which does more damage, losing muscle or gaining fat?  The answer is, losing muscle.” (p35) 

“Losing muscle quality means you lose the metabolic advantages of muscle, specifically power, strength, and mitochondria.  Importantly, these disadvantages can occur when muscle tissue is lost at any age.” (p35)

“Exercise must be doled out with the same care and precision that doctors use with any other prescription.” (p45)