About this Video

• Video Title: 112: The Link Between Muscle Loss, Aging and Obesity: Anabolic Resistance Explained w/Dr. Ben Bikman
• Channel: Ben Bikman
• Speakers: Dr. Ben Bikman
• Duration: 00:33:19

Introduction

This video lecture discusses anabolic resistance, a condition where muscles lose their ability to respond to protein and exercise, leading to muscle loss (sarcopenia). Dr. Bikman explains how this phenomenon is strongly linked to aging and obesity, significantly increasing mortality risk. The lecture explores the underlying mechanisms, including hormonal changes and inflammation, and offers practical solutions for mitigating anabolic resistance.

Key Takeaways

• Anabolic resistance: Muscles become less responsive to stimuli (protein, exercise) promoting growth, leading to muscle loss (sarcopenia). This is a significant predictor of mortality.
• Causes: Aging reduces anabolic hormones (testosterone, growth hormone, IGF-1), impairs amino acid delivery, and alters intracellular signaling. Obesity triggers inflammation and insulin resistance, further hindering muscle protein synthesis and promoting breakdown. Inactivity also exacerbates this.
• Muscle maintenance: Muscle is constantly remodeled; synthesis (building) must exceed breakdown for growth. mTOR, a cellular protein, plays a crucial role in integrating signals for muscle protein synthesis.
• Aging's impact: Aging decreases anabolic hormones, reduces amino acid delivery due to impaired insulin signaling and blood flow, and increases myostatin and TGF-beta (inhibiting muscle growth). Older adults require higher-quality protein (animal-based, leucine-rich) for optimal muscle protein synthesis. Sex differences also exist (estrogen's role).
• Obesity's impact: Hypertrophic fat cells release pro-inflammatory cytokines, impairing insulin signaling and promoting muscle catabolism. Accumulation of lipids (myiotosis), especially ceramides, disrupts anabolic signaling.
• Solutions: Resistance training remains the most potent stimulus for muscle growth. High-quality, leucine-rich animal protein is crucial, particularly for older adults. Supplements like creatine, vitamin D3, omega-3s, and potentially peptides may help. A multi-faceted approach is recommended.

• Anabolic resistance: Muscles become less responsive to stimuli (protein, exercise) that promote growth, resulting in muscle loss (sarcopenia) and increased mortality risk.

• Causes: Aging reduces anabolic hormones and impairs nutrient delivery to muscles; obesity causes inflammation and insulin resistance, hindering muscle protein synthesis and increasing breakdown. Inactivity worsens the problem.

• Muscle maintenance: Muscle constantly remodels; synthesis must exceed breakdown for growth. mTOR (a cellular protein) is key to integrating signals for muscle protein synthesis.

• Aging's effects: Decreased anabolic hormones, reduced amino acid delivery (due to impaired insulin signaling), increased myostatin and TGF-beta (which inhibit muscle growth), and compromised muscle regeneration. Older adults need higher-quality protein (animal-based, leucine-rich).

• Obesity's effects: Hypertrophic fat cells release pro-inflammatory cytokines, impairing insulin signaling, promoting muscle catabolism, and causing lipid accumulation (myiotosis) which disrupts signaling.

• Solutions: Resistance training is the most effective stimulus. High-quality, leucine-rich animal protein is crucial. Supplements like creatine, vitamin D3, omega-3 fatty acids, and possibly peptides can help. A multifaceted approach is best.

The transcript mentions age repeatedly in relation to anabolic resistance. It emphasizes that anabolic resistance increases with age and is a significant factor in sarcopenia (age-related muscle loss). Specific ages aren't prescribed for different training regimens, but the video highlights the challenges faced by older adults (including those in their 70s) and the need for tailored approaches to combat anabolic resistance in this population. The increased need for higher quality protein and potentially higher leucine intake in older adults is discussed.