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Today at a Glance:
Skeletal Muscle’s Role in Brain Health: New research shows that maintaining muscle mass is critical for preventing age-related diseases like Alzheimer’s, due to its impact on inflammation, glucose regulation, and metabolic health.
Myokines and Neuroprotection: Myokines, signaling molecules released by muscles during exercise, have been shown to reduce brain inflammation and promote neuronal survival.
Sarcopenia and Cognitive Decline: The loss of muscle mass, known as sarcopenia, is a significant risk factor for cognitive decline, contributing to chronic inflammation and insulin resistance.
Actionable Strategies: Resistance training, optimal protein intake, and strategic recovery practices can combat sarcopenia and support both muscle and brain health.
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Neuro Athletes,
After reading groundbreaking research on the link between skeletal muscle and Alzheimer’s disease, I was struck by how much this connection is overlooked – yet it’s vital to both brain health and longevity. This isn’t just theory; it’s backed by robust science, including a compelling study I’ll unpack for you.
If you’re a coach, a high-performance athlete, or just someone who wants to live better for longer, this is essential knowledge. Your muscle mass could be one of the most important factors in preventing cognitive decline.
What Does the Research Say?
The study we’re focusing on is an extensive review that outlines the critical role of muscle health in preventing age-related diseases like Alzheimer’s. Here’s what it uncovered:
Sarcopenia as a Cognitive Risk Factor:
Sarcopenia, the loss of skeletal muscle mass and function, is associated with accelerated cognitive decline. The researchers emphasize that this link is more than just correlation – sarcopenia drives the very processes that make Alzheimer’s more likely.
How? Muscle loss contributes to chronic inflammation and metabolic dysfunction, both of which impair brain function.
The Role of Myokines:
Skeletal muscle acts as an endocrine organ, releasing signaling molecules called myokines during exercise. These myokines have neuroprotective properties, including reducing brain inflammation, promoting neuronal survival, and enhancing brain plasticity.
When muscle mass decreases, the production of myokines drops, depriving the brain of these critical benefits.
This is my area of research and the absolute love of my life (career wise
Insulin Resistance and Brain Aging:
Skeletal muscle is the largest site for glucose uptake in the body. The study highlights that declining muscle mass impairs glucose metabolism, leading to insulin resistance – a known driver of Alzheimer’s disease.
Metabolic Flexibility and Energy Regulation:
Muscle tissue is essential for metabolic flexibility – the body’s ability to switch between energy sources like glucose and fat. Without sufficient muscle, the body struggles to maintain this balance, accelerating aging processes and increasing the risk of neurodegenerative diseases.
Why Does This Matter for You?
The science is clear: losing muscle isn’t just about physical weakness – it directly impacts your brain’s ability to function. For human performance coaches, this is where you can make a difference. By helping clients preserve and build muscle, you’re not only optimizing their performance but also protecting their cognitive health for years to come.
Actionable Steps to Protect Your Brain Through Muscle Health:
Understand the Science:
As a coach or health enthusiast, dive deeper into this research. Use it to inform your training programs and educate your clients. Being well-versed in this science positions you as an authority in the performance and longevity space.
Prioritize Resistance Training:
Engage in strength training at least 2–3 times per week. Compound movements like squats, deadlifts, and rows are especially effective at stimulating muscle growth and metabolic health.
Incorporate Aerobic Exercise:
While resistance training is key, combining it with aerobic activities can enhance blood flow to the brain, reduce inflammation, and boost overall health.
Focus on Protein Intake:
The study highlights the importance of dietary protein in combating sarcopenia. Aim for 1.6–2.2 grams of protein per kilogram of body weight daily to support muscle maintenance and repair.
Leverage Nutritional Strategies:
Consider adding foods and supplements that support both muscle and brain health, such as omega-3 fatty acids, creatine, and vitamin D.
Be Proactive About Recovery:
Muscle recovery is just as important as training. Prioritize sleep, stress management, and restorative practices to optimize results.
Why Human Performance Coaches Must Lead the Charge
Human performance coaches, this is your chance to lead. Understanding how skeletal muscle affects Alzheimer’s risk doesn’t just help you design better programs – it sets you apart as a true expert in health and longevity. Your clients trust you to give them cutting-edge advice. This is it.
Want to Dive Deeper?
For a detailed look at how to build muscle for cognitive health, I interviewed Alan Aragon on my podcast. Alan is one of the leading experts in nutrition and exercise science, and we explored everything from optimizing muscle mass to long-term brain health.
[Watch My Interview with Alan Aragon Now]
Let’s reshape how we think about muscle – not just as a marker of physical strength but as a cornerstone of lifelong health and resilience.
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