BENEFITS OF GAINING MUSCLE MASS

IMPROVE YOUR WAY OF LIFE

In the beginning of the new year, I do two important things in my practice. One, I ask every patient “What intentional or inspirational word do you want to embody more of in the year ahead?” It must be one word. I write it down in my electronic medical record and throughout the year I ask members “How’s that word going?” In 2023 most patients chose words related to wanting less stress. 

Number two, I create a patient challenge. For example, in 2023 I challenged all my patients to gain 3 lbs. of muscle. To get started I invited patients to do an in-office Body Composition Analysis so I know exactly where they started out regarding lean muscle mass and fat mass. Having a yearly challenge keeps me focused on my conversation with patients.

Reasons I want patients to gain muscle mass include:

Maintain Functional Independence: As we age muscle is like gold. Muscle strength is crucial for performing everyday activities such as walking, climbing stairs, carrying groceries, and getting up from a chair. I say, “I want to extend your middle age as long as we can. Building muscle mass will help you remain being self-sufficient and reduce the risk of falls and injuries.” I am still a fan of blood flow restriction bands for building muscle.

Use code DRTUCKER at checkout to save $$ on your B Strong order of blood flow restriction bands.

Metabolism and Weight Management: Muscle tissue is metabolically active and burns more calories at rest than fat. As people age, their metabolism tends to slow down, and they may find it easier to gain weight or lose muscle mass. This topic alone gave me many opportunities to write exercise programs and or assist with weight loss management. The number 1 program that helped patients with weight loss was coached by Jim. He is the weight loss coach in the office.

To start your weight loss journey, contact the office at (310) 444-9393 and schedule an appointment for a personalized program.

Bone Health: I advised many patients to get a DEXA and get ahead of or improve osteoporosis. Most patients seemed to choose resistance training to build muscle, which also stimulates bone growth and density. 

Exercise: The bear minimum I want you to do is jump up and down 20 times daily. 

Supplement: Support your daily vitamin and mineral intake with MitoCore

Disease Prevention: I get to help many patients with chronic diseases, such as type 2 diabetes and cardiovascular disease. The muscle-building activities they chose had positive effects on blood sugar control, blood pressure, and cholesterol levels.

Exercise: Body weight swings

Supplements: MitoCore

DR. TUCKER’S 2024 PATIENT CHALLENGE

RESTORE AS MUCH RANGE OF MOTION (ROM) AS POSSIBLE

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Here are several benchmarks for the 2024 Challenge:  

1. The “Walking Speed Challenge” was when I asked everyone “How fast do you walk per minute?” And “How fast is fast enough?” About 100 steps per minute might be a reasonable goal.

Remember counting your steps in one minute is just the test. I don’t expect the entire walk to be this fast. If members were already at that goal, I challenged them to get 10 more steps in per minute. Then add another 10 steps up to 130 steps per minute. Researchers found that what constituted brisk or moderate walking was consistent across studies: about 100 steps per minute (or about 2.7 miles per hour). From here I was able to transition many patients into short running sprints for improved VO2max and improved lung health. 

2. The “Hand Grip Strength Challenge” is to see how long can you hold a chin up position or how far can you walk around with a heavy kettlebell or a couple of heavy dumbbells? Esteban-Cornejo et al. (2022) conducted a study including data from 143,143 individuals aged 35 to 70 years old. Hand grip strength was measured using a handheld dynamometer and the study found that lower hand grip strength was associated with an increased risk of all-cause mortality, as well as mortality from cardiovascular disease and respiratory disease.

Specifically, each 5-kilogram decrease in hand grip strength was associated with a 16% increased risk of all-cause mortality and a 22% increased risk of cardiovascular disease mortality. This challenge is simple and cost-effective all by itself.

Contact the office at (310) 444-9393 and schedule an appointment for Dr. Annie or myself to measure your grip strength.

3. The "Deep Breath Challenge" is an invitation to challenge yourself to hold your breath for a longer duration than you typically can.

Here's how you can take on the challenge:

• Find a quiet and safe place to sit or lie down.
• Take a few deep, relaxing breaths to prepare yourself.
• Inhale deeply, filling your lungs to capacity.
• Start the timer and hold your breath for as long as you can.
• When you need to exhale, gently release your breath.
• Note the time and record your duration.

The health benefit is improved lung capacity allowing you to take in more oxygen with each breath.

Stress Reduction: Breath-holding challenges can promote relaxation by engaging the parasympathetic nervous system. Deep, controlled breathing techniques can reduce stress and anxiety levels, enhancing overall mental well-being.

Enhanced Respiratory Health: Strengthening your respiratory muscles through breath-holding exercises can help maintain healthy lungs and reduce the risk of respiratory conditions.

CONSIDER YOUR SELF CARE

DETOX, HYDRATE, AND VITAMIN D INTAKE

Detox – Do a little everyday using Designs for Health VegeCleanse powder or InfammaCore powder. But if you are in trouble with cancer, mold, Epstein Barr Virus, other virus, or inflammation, etc., DO-A-LOT every day.

Dehydration hurts. Know the symptoms.

• Accelerated signs of aging 
• Increased risk of premature mortality
• Hypertension & added stress on your heart/blood vessels
• Damage to vital organs including the heart, kidneys, & liver
• May contribute to the development & management of diabetes
• Triggers painful leg & foot cramps
• Dry, less resilient skin
• Digestive issues, like constipation, due to poor gut health

How much should I drink a day? There is no one-size-fits-all answer, but the personal guideline I follow is to drink a lot of water every morning with some powdered substance for flavor in it. I often start with a cup of warm water with liquid ginger or apple cider vinegar added. Then I aim for 100 oz of fluids within the first 90 minutes that I’m awake. I add some powder like Modified Citric Pectin, MitoCore, or InflammaCore.  I try to drink an additional 4-6 bottles (32-64 ounces) of water throughout the day. This can include flavored sparkling water.

Increase Your Vitamin D Intake: More than 50% of the general population is vitamin D deficient, regardless of age. This stops right now. Supplement with 5,000 IU daily until you can be tested. I want your range to be optimal, which means about 50-60 (order Orthomolecular Vitamin K2 with D3).

DR. TUCKER’S SERVICES

Contact the office at (310) 444-9393 and schedule an appointment for any of the following services.

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