Q&A 466: A Guide To Essential Amino Acids, The Best Fat Loss Supplements, Can You Gain Muscle If You're Old, Pelvic Tilt Fixes & Much More!
Ben Greenfield
Jan 4, 2024
Mindsip insights from this episode:
Boost lean body mass with essential amino acids for older adults
In one study, older women taking 15 grams of essential amino acids daily increased their lean body mass significantly, even without exercising.
Replace artificial lighting with natural sunlight for better health
LED and fluorescent lights lack the balancing red and infrared spectrums of sunlight, which can generate stress responses and negatively impact health.
Choose LED bulbs with high CRI and warm color temperature
When buying an LED bulb, look for a Color Rendering Index (CRI) of 95 or more and a warm color temperature around 2700 Kelvins.
Build muscle and strength after age 85 with resistance training
A new study shows that individuals over 85 can gain muscle and strength from resistance training just as effectively as people aged 65-75.
Avoid heated polyunsaturated oils to prevent toxic aging compounds
Heated polyunsaturated cooking oils like canola and soybean form a toxic, aging-accelerating compound called HNE (4-hydroxy-2-nonenal).
Correct anterior pelvic tilt with targeted exercises
Anterior pelvic tilt, or 'Donald Duck posture,' affects up to 85% of males and can be fixed with exercises like the couch stretch and glute bridges.
Limit oxidative damage from vegetable oils with spirulina
Consuming about a heaping teaspoon of spirulina can act like a sponge to help limit the oxidative damage from consuming vegetable oils.
Leverage spirulina for effective weight loss
In a meta-analysis of 18 different supplements, spirulina showed the highest certainty of evidence for weight loss, averaging about 3.9 pounds.
Time amino acid intake before workouts for optimal muscle growth
It appears to be more effective to consume essential amino acids before a workout rather than after to better stimulate muscle protein synthesis.
Stimulate muscle growth with essential amino acids
Essential amino acids work primarily by stimulating new muscle protein synthesis, not by preventing existing muscle from being broken down.
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