رتبها

1/9) 7 Facts About Muscle & Protein 💪
EVERYONE WILL LEARN, even @drgabriellelyon
This thread is going to ‘wade in,’ drawing inspiration from @hubermanlab w/ @drgabriellelyon + extra information, including NEW 2024 data
🚶‍♂️The First 3 Will be your Warmup
🏋️‍♀️Then the Main Set
If you genuinely learn nothing, I’ll buy you a Wagyu Steak.
If you learn at least 3 things, consider a RT of the thread or your most ‘mind-blown’ learning

2/9) #1) We Don’t Know How Much Muscle is Optimal.
At the beginning of the podcast @drgabriellelyon points out a simple but important truth: we don’t know the ideal amount of muscle for a given individual.
Certainly, there’s heterogeneity, but how do we quantify “optimal?”
Optimal for longevity (more on that in #5) Performance? What Type and What Distribution, and how do these impact the endocrine functions of muscles?
There are many unanswered questions with respect to “Muscle-Centric Medicine,” which – I think – makes the field EXCITING!
P.S. Random fact about me, and if you wanted to see what I looked like at 13... and yet I've never been able to bump my BMI above ~22 at max... little boi. Maybe @drgabriellelyon can help, lol: youtube.com

3/9) #2) Lots of Muscle ≠ Lots of good muscle.
Otherwise stated, Muscle Health is distinct from Muscle Mass. Like a A5 Kobe (delish!), muscle can be large, but ‘sick,’ infiltrated by intramuscular fat. You need sufficient mass to be optimal, but the “Functionality is more important than the Flex.”
Again, measurement and quantification can be difficult. Often, we need to look at proxies, including functional tests but also biomarkers that can be influenced by muscle and its glucose-sink (see 3#!) and endocrine functions.

4/9) #3) Muscle contractions promote glucose sink.
This may be something many reading already know, but your muscle is a major sink for glucose circulating in the blood stream, thus helping to maintain healthy blood sugar.
The GLUT4 glucose transporters are stored inside the cell by anchors… let’s called them “TUG” anchors… (more on “TUG” coming with respect to thermic effect of food) and transported to the surface of the cell to ‘sink that sugar’ in response to insulin.
However, muscle contractions themselves can: (1) increase muscle insulin sensitivity (2) promote insulin-independent glucose uptake by stimulating an alternative pathway.
Now, if you want to stay ‘high level’ on this, that’s fine.
But for the nuance ninjas among you, I highly recommend Sylow et al. review in Cell Metabolism ("The many actions of insulin in skeletal muscle, the paramount tissue determining glycemia").
In particular Fig 3 is beautiful. Take a look! @drgabriellelyon @hubermanlab
You can see in exercise muscle (top panel) the enzyme AMPK is activated, which leads to the phosphorylation of TBC1D4 (particularly on Serine 704).
And, from the caption, “TBC1D4 Ser [704] phosphorylation is further enhanced in the prior exercised muscle compared with rested muscles, promoting an enhancement of insulin-stimulated GLUT4 translocation. These muscle-autonomous effects synergize to enhance the vasodilatory effect of insulin afforded by prior exercise, which might be the result of AMPK activation during exercise leading to eNOS activating phosphorylation and augmented NO production when subsequently stimulated by insulin.”
If you didn’t get that, no worries.
BOTTOM LINE:
(1) Exercise increases muscle insulin sensitivity AND
(2) promote insulin-independent glucose uptake.

5/9) #4, Part I) On bioavailability.
There are ways to quantify this, including DIASS and PDCAAS scores.
And, in general, animal-based proteins are more ‘bioavailable’ than plant-based proteins – it’s true.
However, there are some plant-based proteins with higher bioavailability (e.g. Soy protein) vs say peanut protein (sorry PB&J … you’re not a great source of protein – no matter what momma said).
But that's not the Fun Part...

6/9) #4, Part II) NEW data suggest that individual differences in the #microbiome may influence amino acid bioavailability.
We each have different microorganisms living in our guts, and they get first pass at everything we ingest.
Some of these gobble amino acids such that one could have higher levels of particular amino acid gobbling bacteria, leading to lower serum levels of said amino acids!
What’s more, amino acids are more than just building blocks for proteins.
They are precursors to signaling molecules, e.g. tryptophan is a precursor to serotonin, with serotonin having effects on metabolism, including glucose homeostasis.
Thus, our microbiome compositions may impact many aspects of our metabolisms VIA influencing amino acid bioavailability!
To be clear, this is based on pre-clinical data published AFTER the @hubermanlab episode with @drgabriellelyon recorded (presuming).
So I’d love to hear their thoughts…
Oh, and I have a video coming out on this in due time. COMING SOON!

7/9) #5) Thermic effect of food (more complicated than you thought)
You’ve probably heard that eating protein leads to more calories burned than other macronutrients, meaning the net calories gained from eating 100 Calories of protein is less than that of carbs or fat.
This is referred to as the thermic effect of food.
But let’s add some nuance, for there are other things that influence the thermic effect of food. One is insulin sensitivity.
There are proteins that tether the GLUT4 glucose transporter inside muscle cells called “TUG” tethering proteins. Insulin signaling can stimulate TUG cleavage, which permits the GLUT4 to go to the cell surface to ‘sink that sugar’ out of the blood into the muscle.
BUT when the TUG protein – which is a sort of anchor – is cleaved, one half (the C-terminal half) moves into the nucleus of the of the cell and binds PPARalpha and PCG1alpha to promote thermogenesis and UCP1 expression.
Simply put, insulin signaling (insulin sensitivity) influences the thermic effect of food whereby you probably burn more calories from eating insulin-stimulating foods (carbs/protein) if you’re insulin sensitive.
Citation: Habtemichael EN et al. Nature Metabolism Insulin-stimulated endoproteolytic TUG cleavage links energy expenditure with glucose uptake 2021
@drgabriellelyon @hubermanlab

8/9) #6) Exercise and Longevity
New study in @NatureAging (April 2024) identifies a conserved lipid signature of aging!
Specifically, BMP lipids - associated with several chronic diseases, like neurodegenerative diseases and cancers - accumulate with age
In humans, 1 hour of moderate-to-vigorous exercise per day for just 4 days can significantly decrease BMP levels, "rejuvenating" the aging lipid signature.
AND I’m early releasing a video covering the data timed to this Tweet. ENJOY! youtu.be
@hubermanlab @drgabriellelyon
@bryan_johnson too ;)
Citation Jansses GE A conserved complex lipid signature marks human muscle aging and responds to short-term exercise 2024