Nutrition: protein, creatine, and supplements

Episode Summary: Dynapenia, Motor Neurons, and the Firewall

In this episode, Dr. Jordan Feigenbaum and Dr. Austin Baraki redefine sarcopenia, shifting the focus from simple age-related muscle size loss (atrophy) to the more critical loss of muscle strength and power (dynapenia), a process that starts in the 40s. They explain the profound pathophysiology: sarcopenia is primarily a neurological event caused by the death of high-threshold motor neurons, leading to the selective loss of fast-twitch (Type II) muscle fibers. This explains why strength declines 3x faster than size.

The hosts detail the modern diagnostic framework—prioritizing functional tests like the sit-to-stand test over late-stage mass measurements. They provide the definitive, evidence-based management plan: lifelong heavy resistance training is non-negotiable as it acts as a firewall against motor neuron death. The episode concludes with a debunking of common myths (e.g., "walking is enough," "muscle turns to fat," "lifting heavy is unsafe for the elderly") and practical advice on optimizing protein and creatine use to combat anabolic resistance.

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Key Takeaways

• Sarcopenia is a Neurological Problem: The primary cause is the death of high-threshold alpha motor neurons, leading to the selective loss of fast-twitch (Type II) muscle fibers—the fibers responsible for power, speed, and fall prevention. This explains why strength (dynapenia) declines 3x faster than muscle size.
• Diagnosis Must Be Functional: Waiting for a doctor to diagnose sarcopenia via a muscle mass measurement (like a DEXA scan) is too late. Modern guidelines prioritize functional tests like grip strength and the sit-to-stand test as early warning signs, as muscle can be normal-sized but still dysfunctional.
• Resistance Training is the Firewall: Lifelong heavy resistance training slows motor neuron loss by 300% compared to the general population. Walking is not enough; only challenging resistance work sends the necessary signals (mechanotransduction) to preserve these critical motor neurons and Type II fibers.
• Nutrition for Treatment: For individuals diagnosed with sarcopenia, managing anabolic resistance is key. This requires attention to protein timing: consume a good dose of high-quality protein (rich in essential amino acids) at each meal. Supplementing with a third-party tested whey protein and 3-5g of creatine daily may be beneficial.
• Safety & Risk: The risk of injury from lifting weights, even heavy weights, in the elderly population is relatively low (2-4 injuries per 1,000 participation hours) and is greatly outweighed by the risk of immobility, falls, and subsequent complications.

Episode Timestamps

• 0:00 Introduction: The Silent Epidemic and Dynapenia
• 8:50 Defining Sarcopenia: Why Size Alone is Misleading (The Green Banana Analogy)
• 17:37 Epidemiology and Sarcopenic Obesity
• 23:39 Screening Tools: SARC-F, Sit-to-Stand Test, and When to Screen
• 40:53 Pathophysiology: Why Sarcopenia is a Neurological Event
• 42:28 Motor Neuron Death and Selective Type II Fiber Loss
• 52:33 The Problem of Anabolic Resistance
• 53:16 Management and Prevention Strategies
• 57:20 Exercise Prescription (The "Why" and "How" of Resistance Training)
• 1:10:44 Nutritional Strategy (Protein Boluses and Supplements)
• 1:16:21 Sarcopenia Myths: Walking, Muscle Turning to Fat, and SafetySection I: Sarcopenia Redefined—A Failure of the Nervous System
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Dynapenia and the Shift in Diagnostic Focus

The episode establishes that sarcopenia must be understood as a problem of dynapenia (loss of strength and power) first, not just muscle size. Historically, the term, coined in 1989, focused on flesh poverty (Sarc-o-penia), but data quickly revealed that strength declines 3x faster than muscle mass. Old guidelines prioritized size, leading to a paradox: people with normal-sized muscles were still experiencing falls and fractures.

The modern framework, driven by groups like the European Working Group, prioritizes functional outcomes. Waiting for a diagnosis via muscle size (like a DEXA scan measurement) means intervention is often too late. Muscle quality—the force produced per unit mass—declines dramatically due to neurological and cellular changes, even if the muscle maintains its volume through fat or water infiltration.

The Pathophysiology: Alpha Motor Neuron Death

The root cause of dynapenia is primarily neurogenic atrophy.

• Motor Neuron Loss: As individuals age, the high-threshold alpha motor neurons that innervate fast-twitch (Type II) muscle fibers begin to die (a process that can start in the 40s).
• Fiber Type Conversion: When a high-threshold neuron dies, a neighboring low-threshold (slow-twitch) neuron attempts to rescue the abandoned Type II muscle fiber. The fiber survives but is converted into a slow-twitch (Type I) fiber.
• Loss of Power: Since Type II fibers are responsible for rapid force production, the selective loss and conversion of these fibers means the individual loses speed and power, severely compromising the ability to perform activities like quickly rising from a chair or catching oneself during a trip (the righting reflex). This is why falls and subsequent hip fractures become common.

Sarcopenic Obesity

A particularly dangerous presentation is sarcopenic obesity, where a person carries both a significant amount of fat mass and poor muscle function. While individuals with obesity generally carry more lean mass, the fat infiltration (lipotoxicity) into the muscle tissue exacerbates anabolic resistance and insulin resistance, making the muscle dysfunctional and resistant to training and nutritional signals. This combination significantly compounds the risks of immobility and mortality.

Section II: Management, Prevention, and Training Prescription

Resistance Training is the Firewall

The primary goal of intervention is prevention, as lost motor neurons cannot be regrown. Resistance training acts as a firewall against further motor neuron death.

• Mechanotransduction: Challenging resistance work sends necessary signals back to the motor neurons, signaling that the muscle fibers are still needed, slowing the rate of death.
• Evidence: Lifelong lifters show a neurogenic decline of only 0.35% per year, compared to the general population's decline of 1% per year—a 300% slower rate of loss. Walking is not enough to achieve this protective effect, as endurance athletes still show evidence of Type II fiber loss.
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Exercise Prescription: The Physical 401K

For prevention, the goal is to fully fund the "physical 401K." This means exceeding the minimum physical activity guidelines:

• Resistance Training: At least twice a week, training all major muscle groups.
• Cardio: Aim for double the minimum (e.g., 300 minutes of moderate-to-vigorous activity per week).
• Progression: Individuals should build a big base of fitness, allowing them to be more aggressive with training load and resilient against co-morbidities later in life.
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For individuals with a diagnosis of sarcopenia (secondary prevention/treatment), the training emphasis shifts:

• Intensity is Non-Negotiable: Lifts must be challenging and performed with the intent of moving the load quickly to stimulate remaining Type II fibers.
• Start Lower, Progress Gradually: The population is more vulnerable to over-dosing due to chronic disuse. Start with a lower total volume but ensure progression is gradual and consistent.
• Type: While barbells are fine, machine-based training (e.g., leg press) may be a less intimidating entry point and can allow for higher training loads by mitigating the balance/fall risk of free weights.
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Section III: Nutrition, Supplements, and Myths

Combating Anabolic Resistance with Protein

Anabolic resistance—the reduced responsiveness of muscle to nutritional signals—is prevalent in sarcopenia. To overcome this, the focus should be on protein timing and quality:

• Total Intake: Aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day (0.6 to 0.8g per pound).
• Protein Bolus: Ensure each meal contains a significant bolus of high-quality protein, rich in essential amino acids, to maximize the anabolic signal. This is critical for individuals whose appetite is often low.
• Supplements: A third-party tested whey protein supplement can be a useful tool for those who struggle to meet targets. Creatine (3-5g/day) is also strongly advised due to data supporting its benefit in improving lean mass and functional outcomes like the sit-to-stand test.
• 
  

Sarcopenia Myths Debunked (The Safety of Lifting)

• Myth: Walking is enough. Fact: No. Walking does not provide the challenging stimulus required to save high-threshold motor neurons and Type II fibers.
• Myth: Muscle turns to fat. Fact: No. Muscle and fat are distinct tissues. However, chronic disuse leads to fat infiltration into the muscle (lipotoxicity), which impairs function.
• Myth: It's unsafe to lift heavy after 60. Fact: The risk of injury from lifting weights in the elderly is relatively low (2-4 injuries per 1,000 participation hours) and is greatly outweighed by the high risk of immobility, falls, and subsequent complications caused by inactivity.
• Myth: GLP-1 agonists (Ozempic/Wegovy) cause sarcopenia. Fact: This is hysteria. Data does not support excessive muscle loss, and the benefit of reducing obesity-related risks far outweighs the low risk of muscle loss when coupled with resistance training.

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