The BEST Supplement To Build Muscle & Bone During Perimenopause
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- Опубліковано 1 чер 2024
- Not only does muscle strength support daily activities and overall well-being, but it also plays a significant role in preventing osteoporosis and preserving bone density. In this video, Dr. Doug Lucas explores the potential benefits of supplements, particularly Essential Amino Acids and Branched- Chain Amino Acids, in building muscle during perimenopause and after menopause, and their impact on osteoporosis prevention.
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This channel is focused on Bones, Hormones, and Healthspan to help midlife women and beyond aim for optimal, not average, and reignite their spark!
The videos on this channel will be focused around helping women navigate healthspan and longevity through the lens of osteoporosis, perimenopause, and menopause. When it comes to osteoporosis and menopause providers and educators often get tunnel vision and your symptoms might get better, but if you don't keep longevity in mind, symptom improvement may come at the expense of heart and brain health.
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ABOUT DR. DOUG LUCAS
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Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
Optimal Bone Health www.optimalhumanhealth.com/
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Watch and Enjoy! Dr. Doug Lucas Key Moments in this Episode =========================
Chapters
00:00 Introduction
2:23 What are EAAs? and BCAAs?
4:35 Position Statement
9:37 Masterclass Registration Link
10:13 First Study
12:04 Second Study
13:42 Third Study
14:51 Closing Summary
15:30 Product Details
16:36 Pure Clean Performance Link
What do you recommend that is not expensive?? I’m poor ....jeez
Evlution Nutrition BCAA5000 Powder 5 Grams of Branched Chain Amino Acids. $9.99
Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Compared to the premium amino acid formula competitors, FundAminos is significantly much more cost effective per gram. Hope that helps provide more info.
This is what I recommend for all "older people": You have to eat your protein to build muscle, there is no way around, so prioritize (animal based) protein. However, the older you get the more pronounced your amino acid based trigger for muscle synthesis needs to be. The only one that really counts is Leucine. 1300mg of Leucin is like 10g of protein. So instead of eating your normal 30g of protein per meal plus another 10g of protein because you are old, just eat 30g of protein plus 1300mg of Leucin and you get the same effect for muscle growth as 40g of protein (which may be hard to eat each meal). But there is no point in just eating a 10g protein meal and add 3900mg of Leucin, because the body will not have the protein it needs available.
I’m doing this this week.
Thank you for sharing!
We make sure to include a correct balance of eaas and bcass, yes, for maximum results. It includes all 8 eaas plus the formula we do also include bcaas and, yes, L-leucin
I love how you examine the research and give us your recommendations from the research you’ve studied. Thank you.
Thank you for watching!
In the 3rd study the abstract concluded: 'These preliminary data indicate that nutritional supplements with the oral AA mixture significantly increased whole-body lean mass in elderly subjects with sarcopenia. The improvement in the amount of whole-body lean mass could be linked to increased insulin sensitivity and anabolic conditions related to IGF-1 availability.' Does this mean the increase in lean mass was due solely to the supplementation with no change in activity, resistance or cardio? I realize the gains would most likely be better if there was concurrent weight bearing activity. This seems almost to good to be true.
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Protein can help support lean muscle mass, indeed. We will cover your question in our upcoming newsletter.
Thoughts about creatine supplementation for women?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Your videos are essential
Thank you for watching!
Thank you ...again ! I can not express in words my gratitude for all the work you do to help us get healthy and in turn , a happy life. Also , thank you for the free Masterclass to help with the question about how to put the info together . I am doing that this week . Thank you !!!
Thank you for watching! I am glad these videos have been helpful to you
Thank you for your ongoing exploration of how to maintain healthy bones and muscles as we age! I appreciate the PureClean recommendation. Did the company provide amounts of the EAA’s in their formulation? It isn’t listed on their ingredients list.
Hi! Thank you for watching. You should be able to find that information on their website through customer support. Here is a link --> purecleanperformance.com/
You can contact us for the ratio and we can share privately as it is proprietary formula.
I always appreciate the work you put into the studies to break it down for us but l am from Australia and most of the recommended products l can’t get here or they are super expensive to ship over. Is there any chance you would consider breaking down at the end or even put in the description box what l am supposed to be directly looking for in a product so that l can try to find the best one l can in my country? 😊😊
Yes! I appreciate this feedback, we will keep this in mind!
Thanks. Very helpful. I’ve been taking Optimal Amino tablets, but somewhat on faith. Any other recommendations for people who can’t/wont ingest monk fruit/stevia? Specific recommendations for amino ratios?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Your videos are very useful, but please could you give us some products that we can buy in Europe? I was so excited about Fundaminos - but only for USA and Canada.
If any use you can get from etsy in uk and nine life ... if you can afford it 😂 ... and amazon !
@Dr.DoughLucas
I got a very heavy work at a young age & I was only 4”10 & I weighed 44 kilos. I started having pain in my neck, shoulders & lower back almost immediately. My body was exhausted so I got injured before I turned 24. At first I was written sick for 6 months. I had to carry my right arm with my left the whole time. I couldn’t use anything to put my arm in, because it was too heavy for my neck. I got a support “girdle” to put around my lower back but I couldn’t use it due to pain in my hips.
2011/2012 I had to change doctors & he took away all my pain medications & I ended up bedridden for about 7 months. I lost 20 % of my already low body weight & I lost mostly muscle mass. In & out of the hospital because sometimes I couldn’t feel my legs & sometimes I couldn’t feel my arms. I couldn’t lift my arms or my head so my then boyfriend had to take care of me. I drank a juice mixed with half water, through a straw. In March 2012 the ambulance took me to that doctor who had taken away my medications & then refused to see me during all those months. I believe you might have an idea of the horrible pain I was in during those months.
He was chocked when he saw me. 36 kilos - skin & bones. He immediately gave me a pain shot & he started me on my medications again. He was still patronizing & “not nice”, but I slowly got better. The first meal I had was Jasmine rice. My stomach had shrunk so I was full after ONE TEASPOON of rice 😳…
I was sent to the Orthopedist & the pain center. I’ve had approximately 25-30 Cortisone shots every third months since at least 10 years - or more + strong medications.
When I slipped on snow (it was more like ice) 2022 in December, I broke 2 bones in my wrist & they were badly dislocated & the tip of one bone had broken off & had fallen “up” my arm.
2 days later I was operated on & they gave me a plexus blocker before I went in for surgery. The plan was to take bone from my right hip & fill the holes in the wrist bones & of course put the bones back in place.
They couldn’t do it because they realized that my bones were too brittle. They scanned my lower back & my hips & my T-score was 3,9 for my lower back & 3,4 hips.
I know that I’ve had 2 vertebrae shrunken into one, at least since I got injured. Now there’s 3 of them that have degenerated into 1.
I was offered the intravenous shot that you get 1 time per year. After a lot of research I said no thank you.
I cannot afford OsteoStrong because they take 100 $/visit.
Would you recommend a weekly pill for me? In combination with supplements & what would be the name of the weekly medication & what supplements would you recommend? I take D3 + K2 & I know I need Zinc & Magnesium but WHAT KIND of those 2? I should probably have other supplements also.
PLEASE tell me what I should take, Doctor Dough Lucas & what you think about a weekly medication 🙏🏼?
I would, of course, do weight training & resistance training.
Thank you so much in advance 🙏🏼❣️ I feel somewhat desperate & I truly need your advice! My doctor knows NOTHING about supplements & won’t help.
I know I need protein, but it’s really expensive 😢… Should I eat Collagen? If so - what kind of Collagen?
I’m sorry for this really long message 🫣…
Sincerely,
Lena (from Sweden 🇸🇪).
Yes! We will keep this in mind for future recommendations
We do ship to Europe and the UK.
Collagen types 1,2 and 3 seem helpful. Hydrolysed low molecular weight and UC-II
Thank you for sharing this!
Is there a product on their site that may be beneficial but without stevia?
I am with you. It's so frustrating that so many supplements have stevia in them. I prefer supplements plain, unflavored. I can figure out how to flavor them myself if needed. When I do find unflavored ones I rarely need to flavor them. When I do I just add them to my food, no biggie. I don't understand why producers think it has to be flavored.
Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
What about consuming bone broth?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
It depends. In addition to essential amino acids blends, like FundAminos. FundAminos is powerful protein support of targeted and balanced eaas and bcass. Bone broth protein with collagen can provide a wide spectrum of amino acids, more importantly, amino acid protein from collagen peptides. The benefit of FundAminos is is 4x more effective for protein synthesis than protein powder. While, bone broth protein power is a complement due to its wide spectrum of amino acids. With this, FundAminos has a 99% NNU score but bone broth protein powder only about a 30%. So you'll always get the better and quicker protein-based results and value with FundAminos, based on the research.
You have great information
I’m in my 60’s and I do want to be as healthy as I can be but the reality is we all will get old and die
I have come to accept this and I’m a lot happier
Sure, exercise and eat healthy and take some supplements but I think sometimes we may be going overboard? We all get old, we are not getting younger
Yes, but being as healthy as you can be for as long as possible is best to enjoy it to the fullest!
Does Fundaminos replace protein powder or collegan peptides powder?
no, they are exclusive from the other
Thank you!
Is this something someone with ER+ breast cancer can take? And is on anastrazole?
Didn’t have chemo or radiation. Just a dbl mastectomy.
You'd need to check with your specialist but I would be wary of anything that increased IGF1 as has been linked to breast cancer
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I would NOT concentrate on "essential amino acids". The difference between the "essential amino acids" and many of the "non-essential ones" is that your body cannot make essential amino-acids at all and and (most probably) cannot make enough to be healthy of many of the non-essential amino acids. Prioritizing the essential ones probably means you neglect the non-essential ones. E.g. ask yourself how much Cystein, Glycine, Taurine are you really making per day? Do you even eat enough of the essential precursors of those? Is it worth creating all the metabolic by-products to make the non-essential ones? In basically every study on these kinds of non-essential amino acids, the gain in health when increasing them in the diet is huge. Why? because today we don't get enough of them in our food and we don't make them in high enough quantities in our bodies.
Thank you for sharing!
How much is adequate protein?
The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight
Checkout the video on my channel called "Will Increasing Protein for Bone Health Cause other Health Problems? The Untold Benefits of Meat"
Looks like it has stevia. I’m one of those people who gets a bad after taste from stevia.😢
We have found those sensitive taking some in tart fruit juice or in a concertante shot enjoy it quite well.
Yes! This always helps
Is the amount of L phenylalanine in it minute enough to not be concerned about possible side effects without someone needing to find out if they have PKU and never being diagnosed with it at age 72?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Does a strict carnivore diet get these AAs without needing supplements?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Meat protein plus collagen based protein will be both required for a complete spectrum of amino acids. 90% of Americans according to recent research are deficient in protein. And it requires significantly more protein intake to get what we think is needed due to the average dietary protein NNU score being 30%. Meaning 70% of the protein we consume is not used to protein synthesis and, instead, catabolized and essentially a waste with nitrogen as the side-protect. 100 grams of meat-based dietary protein is really only 30 grams. While just 5 grams of FundAminos is equal to 20 grams protein, 4x more effective and only 1% nitrogen waste vs. 70%.
So what's the supplement? Amino acids?
Hi! The link to the website is in the description :)
They all seem to have citric acid which bothers my reflux
Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan