By Donnie Yance
“Make food choices that honor your health and taste buds while making you feel good…It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”
– Evelyn Tribole, Intuitive Eating
This is the 2nd part of my blog about weight loss injections and the Mederi-Care approach to long term metabolic health. If you haven’t yet read part 1, please read it 1st here.
Who Is At Risk For Too Little Protein?
Even in the U.S., where protein is abundant in the food supply, it can still be challenging for some groups to get enough for their needs. One study from 2018 found that 23% of U.S. teen girls and 11% of teenage boys were consuming below the RDA for protein, which may compromise their growth and development.1 This is thought to be related to their growing independence in food choices and the high prevalence of dieting in this group.
Low protein intake is also a concern for the elderly in the U.S. The same 2018 study found that among those over 70, 19% of women and 13% of men consume less protein than the RDA.2
This is a particular concern in this age group, as loss of muscle is accelerated with aging, and that can lead to greater frailty, loss of balance, and greater risk of falls. Some researchers argue that older adults actually need more protein than recommended by the RDA in order to maintain muscle mass and function.3
Consuming more than this amount of protein provides no additional benefit, and quality of the protein is as important as the quantity. Both too little and too much protein aren’t helpful, and might actually be harmful. Current evidence indicates that it’s large amounts of animal protein (particularly from red or processed meats) that can be problematic.4
In another study, from 2015, frequent consumption of red meat in adolescence was associated with a higher risk of breast cancer later in life, whereas consuming poultry, fish, legumes, and nuts instead lowered the risk.5
Resistance exercise and protein supplementation can be particularly beneficial in older adults, who are at risk for progressive loss of skeletal muscle mass and strength (known medically as sarcopenia), which may increase fall risk.6
Natural Tools To Reduce Muscle Loss From GLP-1 Injections
Undenatured Whey Protein Concentrate (WPC)
Several types of diets are being studied to find one that has the quality and quantity of nutrients to promote reduction of body fat, maintenance of muscle mass, and satiety control. Most of the research leads to using a high-quality undenatured whey protein concentrate as a supplemental aid for healthy protein.7
Many studies show that the integration of whey protein concentrate (WPC) in the diet of resistance-trained individuals is effective at maximizing muscle mass. Under resting conditions, a quarter gram of whey per kg of body mass seems to be enough for stimulating a maximal response of after-meal muscle protein synthesis.8
Frestedt et al. demonstrated that the supplementation with a mixture of whey protein isolate with other peptides (2 servings/day and each serving with 10 g protein) for 54 healthy subjects for 12 weeks, in addition to 47 control subjects who consumed glucose (10 g/serving) led to weight loss in both groups, but the group supplemented with whey protein had more average weight loss. They also had greater reductions of body fat (6.1%) and a higher maintenance of lean mass than the control group who had consumed just glucose.9
Undenatured whey protein concentrate (WPC) is one of the highest-quality proteins given its amino acid content (high essential and branched-chain aminos) and rapid digestibility. Consumption of WPC has a robust ability to stimulate muscle protein synthesis.10
WPC leaves up to 99% of the peptides undamaged. WPC has the highest Protein Efficiency Ratio, the highest Biological Value, and scores the highest on the Protein Digestibility Corrected Amino Acid Score.
WPC is composed of alpha-lactoglobulin, beta-lactoglobulin, bovine serum albumin, and immunoglobulins (IgG1, IgG2, secretory IgA, and IgM). Other components of the lactalbumin fraction include: enzymes, iron binding proteins, calcium, potassium, sodium, phosphorus, and vitamins A, C, B1, B2, B3, B5, B12, folic acid, and biotin.11,12
Main mechanisms of action of whey protein in protection of risk factors for metabolic diseases, such as obesity, type 2 diabetes mellitus, hypertension, oxidative stress, and metabolic syndrome.
WPC has an attractive effect on glucose metabolism control in healthy, overweight, obese, and insulin-resistant subjects. Moreover, whey protein provides a better feeling of satiety or fullness; this effect is involved with the modulation of several gut hormones related to the reduction of food intake, with increased release of anorectic (appetite lowering) hormones, such as cholecystokinin, leptin, and GLP-1. Additionally, there was a decreased release of the orexigenic (appetite increasing) hormone, ghrelin and reduction of neuropeptide Y and increase of pro-opiomelanocortin in the CNS. There were also reductions of inflammatory and oxidative stress markers, as well as in blood pressure.13
HMB: The Hidden Hero of Muscle Health
What is HMB? Let’s start with its full name: ß-hydroxy-ß-methylbutyrate. Don’t worry about pronouncing it, we’ll just stick with HMB! It’s a natural substance your body produces in muscle cells, and you can also find it in everyday foods like avocados, citrus fruits, cauliflower, and even catfish. Think of it as one of nature’s building blocks for maintaining strong, healthy muscles.
Here’s what makes HMB fascinating: it’s like a guardian for your muscles. Imagine your muscles as a house – HMB helps with both construction (building new muscle) and maintenance (preventing breakdown). It’s particularly good at helping your body maintain what scientists call “lean body mass” or LBM, it’s all the good stuff in your body that isn’t fat.14
This matters more than you might think. Your lean body mass isn’t just about looking fit; it’s crucial for:
- Supporting your immune system
- Maintaining healthy skin
- Helping wounds heal properly
- Keeping your organs functioning well
- Maintaining physical strength and independence
Recent research has shown something remarkable about HMB: it works through what scientists call “anticatabolic mechanisms.” In plain English, it helps prevent muscle breakdown while encouraging muscle growth. It’s like having a security system and a construction crew working together to protect and improve your muscles.15
Who Needs to Know About HMB?
While athletes have known about HMB for years, using it to enhance performance and build muscle, its benefits go far beyond the gym. Recent studies have shown promising results for:
- Older adults wanting to maintain strength and independence
- People dealing with chronic illness
- Those taking certain medications (like GLP-1 inhibitors) who want to maintain muscle mass
- Anyone interested in protecting their long-term muscle health.
While some HMB is found in foods, for therapeutic benefits, some people might need additional supplementation, especially older adults or those dealing with specific health conditions.
Remember, maintaining muscle mass isn’t just about looking good; it’s about staying healthy, independent, and resilient throughout your life. HMB might just be the unsung hero to help you achieve these goals.16
The Creatine Connection
Now, let’s clear up a common misconception about creatine. Many people think it’s just for bodybuilders, but that’s like saying water is just for fish. The right form of creatine, especially when paired with magnesium, is more like a cellular battery charger. It helps keep your energy levels up, supports your brain function, and aids in recovery – whether you’re an athlete or just someone wanting to stay healthy and active.
Illustration of creatine’s (Cr) role in rapid energy provision during skeletal muscle contraction.17
Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance. Post-menopausal females may also experience benefits in skeletal muscle size and function and favorable effects on bone when combined with resistance training. Pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis. Creatine supplementation may be even more effective for females by supporting a pro-energetic environment in the brain.18
Creatine supplementation mitigates skeletal muscle weakness in cancer patients on chemotherapy.19
I like to recommend a patented magnesium-creatine-chelate that provides the body with a readily available source of magnesium while also making the creatine more active by protecting it from cyclization. This patented mineral amino acid chelate contributes to an overall positive impact on many functions including, but not limited to, a non-steroidal anabolic enhancing effect. This creatine-magnesium combination will also provide rehydration and endurance to a person showing signs of physiological stress.
This creatine bound with magnesium is one of the most important nutrients to be combined with anabolic botanicals, such as Rhaponticum c. (see below) to provide the body with a one-two punch of plant compounds together with amino acid peptides for cellular restoration, and to build the body up for muscle recovery as well as vital organ enhancement.
Glutamine
Glutamine is the most abundant amino acid in the blood, and is a free amino acid in the human body. Glutamine levels decline markedly during periods of injury, illness, trauma, radiation therapy, and stress, leading to muscle wasting. Glutamine supplementation prevents immunosuppression, muscle atrophy during periods of stress, heals gastric and peptic ulcers, and is a chemotherapy and radiation protectant.
Glutamine’s effects on the gastrointestinal tract appear to be due to its use as a vital nutrient by both the intestinal immune cells and mucosal cells. Without sufficient glutamine, muscles begin to atrophy. Although glutamine is not considered an essential amino acid, its importance in our overall health during times of stress make it conditionally essential.20,21
Glutamine has emerged as a promising therapeutic agent due to its diverse physiological functions. It serves as a crucial precursor in the synthesis of several important antioxidant molecules, including reduced glutathione. Additionally, glutamine supports the production of vital cofactors NAD(H) and NADP(H), which are essential for numerous redox reactions in the body. Furthermore, glutamine plays a role in nitric oxide synthesis, a molecule critical for vascular function.22
Glutamine supplementation prevents muscle catabolism, promotes muscle anabolism (muscle growth), enhances the immune system, and enhances glycogen storage.23,24
Glutamine supplementation improves the benefits of combined-exercise training on oral redox balance and inflammatory status in elderly individuals.25 It also improves insulin sensitivity in critically ill patients, and prevents obesity.26
Citrulline
Citrulline is a non-essential amino acid that is synthesized almost exclusively by the intestines and has a key regulatory role in nitrogen homeostasis. Circulating citrulline comes mainly from glutamine metabolism and endogenous synthesis of intestinal arginase, and is abundantly found in watermelon (primarily the rind).27
Citrulline is a nitric-oxide (NO)-stimulating amino acid that increases muscle performance and augments training adaptations. Endogenous NO relies on the precursor L-citrulline (better than L-arginine) serving as an effective source of L-arginine. NO plays a critical role in endothelial function, promoting relaxation of vascular smooth muscle and subsequent dilation. Enhanced NO bioavailability and vasodilation may also aid aerobic and anaerobic metabolism, reduce the oxygen (O2) and ATP cost of exercise, improve mitochondrial efficiency, and improve muscle contractility.28
A systematic review and meta-analysis found that Citrulline supplementation combined with exercise improved body composition and lower limb function of overweight older adults.29
In another study Citrulline supplementation and aerobic training stimulated endothelial NO mediated vasodilation, leading to improvements in organ perfusion, blood pressure, arterial stiffness, atherosclerosis, and metabolic health (glucose control and lipid profile).
This study suggests that Citrulline supplementation and exercise training can be an effective strategy to counteract the adverse effects of obesity on vascular function in older adults.30
Oral l-citrulline provides greater plasma l-arginine levels due to an efficient conversion of citrulline to arginine.31 Recent data have shown that oral citrulline treatment reduced peripheral blood pressure by improving aortic relaxation in animals.32,33,34,35
Vitamin D: The Sunshine Nutrient Your Muscles Can’t Live Without
Think of vitamin D as your body’s master key, it unlocks so many doors to better health that scientists are still discovering new ones. While most of us know it’s important for strong bones, there’s a fascinating story about how this sunshine vitamin keeps your muscles strong and healthy that deserves attention.36
Your muscles actually have receptors specifically designed to welcome this vitamin like a key into a lock.37 When your body doesn’t get enough vitamin D, these receptors start to lose their function. Imagine a key that’s slowly wearing down and no longer fits the lock properly. This breakdown can lead to muscle weakness and poor performance.
Inside your muscle cells, vitamin D works like an orchestra conductor, directing various essential processes. It helps your cellular powerhouses (called mitochondria) produce energy more efficiently and fights off damaging oxidative stress – think of it as both a power boost and a shield for your muscles.38 Vitamin D is crucial for mitochondrial oxidative phosphorylation capacity (burning glucose to make ATP energy) and an important driver of muscle regeneration.39
Vitamin D is also a crucial player in your immune system. It acts like a wise mediator, helping to calm down excessive inflammation while supporting your body’s natural defense mechanisms.40,41 It’s like having a skilled diplomat working inside your body making sure everything runs smoothly and peacefully.
Research has shown that people with low vitamin D levels are more likely to experience this age-related muscle loss. The good news? Studies suggest that vitamin D supplementation can help improve muscle strength and physical performance, particularly in older adults.42
While sunlight is our natural source of vitamin D, many of us don’t get enough through sun exposure alone. Talk to your healthcare provider about checking your vitamin D levels and whether supplementation might be right for you. Be sure to check both vitamin D 25 OH and 125 diOH. I recommend a NaturizedTM whole-food form of vitamin D combined with vitamin K, and red palm oil extract, a rich source of water-soluble vitamin A from highly absorbable carotenoids.43,44
Botanicals With Enhanced Anabolic Effects
Some of my favorite botanicals for enhancing anabolic health include Rhaponticum carthamoides, Epimedium spp., Eurycoma jack, Tribulus terrestris, Mucuna puriens, Shilajit, also known as Mumie, and Cissus quadrangularis. I will expand a bit on Rhaponticum, my #1 favorite medicinal herb.
Rhaponticum (Rhaponticum carthamoides)
R. carthamoides grows in the pristine alpine zones and meadows of Southern Siberia. The root and underground stems of Rhaponticum are valued as powerful medicines in Siberian folk medicine where it has been used for centuries to treat fatigue, anemia and impotence. Noted for its ability to support recovery from disease, Rhaponticum was also used to strengthen those suffering from weakness after illness or from overwork.45
Rhaponticum is an adaptogenic herb that specifically helps prevent the catabolic state seen with chronic stress. A rich source of potent anabolic compounds, called ecdysterones, Rhaponticum has been researched for over 40 years.46
In clinical studies, a standardized extract of Rhaponticum revealed anabolic properties attributed to its ecdysterone constituents.47 It is noted for its ability to increase protein biosynthesis and to enhance physical and mental work capacity along with physical performance and endurance.48 It modulates immune function, exerts antioxidant activity and enhances cardiovascular functions.49 The mechanism by which ecdysteroids act is binding with signal transduction pathways, rather than with steroid receptors. More than 200 ecdysteroid compounds are known, 50 of which are isolated from Rhaponthicum carthamoides.50
Rhaponticum carthamoides phytochemical composition and effects
Rhaponticum improves energy metabolism and oxidative stress through the SIRT6/Nrf2 pathway to ameliorate myocardial injury.52
Ecdysteroids, including 20-hydroxyecdysone, have been implicated in promoting muscle protein synthesis, accelerates recovery and strengthens the immune system, which are decreased due to the exhausting physical work.53
Anti-Obesity Effects
A comparative analysis investigated the effects of Rhaponticum and its secondary metabolites on adipogenesis (fat accumulation) and adipolysis (fat burning). The presence of 20-hydroxyecdysone, and turkesterone in Rhaponticum significantly reduced lipid accumulation in human adipocytes (fat cells), demonstrating their anti-adipogenic activity.
Bottom line, it exhibits anti-obesity effects by reducing adipogenesis and promoting lipolysis in human adipocytes.54
My Foundational Protocol For Metabolic Optimization, Weight Management and To Mitigate the Adverse Impact of GLP-1 Inhibitors:
- Morning Smoothie recipe with scoop each of an amino-acid based anabolic nutrient rich powder blend plus a concentrated organic powder blend of super greens, vegetables, and fruit powder blend.
- Botanical anabolic adaptogenic day-time formula featuring Rhaponticum carthamoides, Epimedium spp, Shilajit, also known as Mumie, and Cissus quadrangularis.
- Botanical anabolic night-time endocrine restorative formula featuring, Eurycoma jack, Tribulus terrestris, Mucuna puriens, Maca, the amino acid citrulline, and the natural aromatase reducer, Chrysin.
- Insulin and glucose nutrient-botanical sensitizing formula featuring: Bitter melon (Momordica charantia), Pterocarpus marsupium, Salacia reticulata, Cinnamon Bark, and key nutrients such as lipoic acid, chromium, vanadium etc.
- Naturized Vitamin D, together with red palm oil (vitamin A), and Vitamin K.
- Weight Management Tea blend from the Mederi center (drink 2-4 cups daily) features the following herbs: Green tea, Hibiscus, Dandelion root and leaf, Hawthorn leaf, flower and berry, and Cinnamon Bark. The addition of a liquid adaptogen tonic formula is also suggested. I suggest 1-2 dropper-fulls into each cup of tea. Adaptogens improve energy transfer (more efficient use of oxygen, sugar and fats for energy), adaptation, help combat stress, and aid in building muscle (anabolic).
Stress Management: A Critical Factor
The connection between stress and GLP-1 function represents a crucial aspect of metabolic health:
- Stress Impact: Chronic stress and elevated cortisol levels can significantly impair GLP-1 function and insulin sensitivity. This occurs through several mechanisms:
- Activation of the HPA axis (Hypothalamic-Pituitary-Adrenal)
- Increased gut permeability
- Altered bacterial composition in the intestinal environment
- Breaking the Cycle: High insulin levels contribute to elevated cortisol, which in turn affects glucose and insulin levels, creating a challenging feedback loop. Managing stress through various interventions, including adaptogenic herbs, can help break this cycle and restore hormonal balance.
Understanding the relationship between gut health and GLP-1 provides valuable insights into metabolic health optimization. By focusing on gut microbiome support through diet, stress management, and targeted supplementation, we can naturally enhance GLP-1 function and achieve better metabolic outcomes.
Additional Suggestions:
- Fiber load before your largest meal: Use whole psyllium seed powder, mix into some water and drink 15-30 minutes before the meal, followed by a glass of the Weight Management Tea, and/or a cup of miso soup.
- Apple Cider Vinegar drink mixed with water or even better the Weight Management Tea. Mix together ¼ cup Braggs apple cider vinegar, ¼ cup fresh lemon juice, ¼ cup raw honey, and 1 tsp. of ginger paste/juice. Mix this into a pint of water or tea and put into a mason jar and store in the refrigerator. Drink 4 oz. 1-3x’s daily.
- Best foods to eat daily include: Artichokes, apples, grapefruit (a ½ of a grapefruit is great for a between meal snack), pomegranate, mushrooms (all mushrooms), seaweed (can get seaweed nori snacks for between meals); eggplant, chili peppers, and all melons. Include beans, legumes, whole grains, potatoes, and eggs in your diet as well. Avoid frying foods in oil. Also use spices liberally, including mustard, horseradish, ginger, and cayenne pepper.
- Physical activity/Exercise: I recommend each week to rotate between 3 different exercises; one should be strength training to build lean muscle mass, the 2nd should include stretching with a focus on flexibility, balance, and breathing (yoga, tai chi, etc) and the 3rd should be endurance / aerobic: walking (with hills), hiking, biking or swimming.
- Sleep: Try and get between 7-9 hours of high quality sleep, don’t go to bed too late and don’t wake up too early. Nighttime is when our body regenerates and anabolism kicks in; we also detoxify at the molecular, cellular, and organ-system levels during sleep.
I also recommend that you read my blog entitled, “What’s Causing the Alarming Increases in Cancer Among Younger Adults?”
I list several other foods that target the hormone leptin and can also aid in reducing body fat, particularly the white adipose fat, which is primarily used by the body for insulation to keep us warm, and for preservation during a famine.
The beautiful thing about understanding cellular health is that it empowers you to make better choices. Every meal becomes an opportunity to nourish your body at the deepest level. You don’t need to make dramatic changes all at once; small, consistent improvements can lead to remarkable results.
Start by adding more natural colorful foods to your meals. Listen to your body’s needs. Stay hydrated. Move regularly. Rest well. These aren’t just health tips; they’re investments in your life long cellular well being.
Conclusion
Remember, your body is incredibly resilient and adaptable. It’s never too late to start giving it better support. Whether you’re in your 20s or your 70s, your cells are constantly renewing themselves, creating opportunities for better health with each passing day.
Your next meal isn’t just food – it’s information for your cells, instructions for your genes, and building materials for your future self.
Make it count.
Your body’s amazing intelligent chemistry is always working for you; why not give it the best tools for the job?
Whether or not you choose to use GLP-1 agonists as part of your body remodeling plan, I know that as you study, review, and act on these timeless principles, you will enjoy the benefits of increased health, energy, and the ideal weight and metabolism for YOU.
About the Author:
Donald R. Yance is the founder of the Mederi Center. A Clinical Master Herbalist and Certified Nutritionist, Donnie is renowned for his extraordinary knowledge and deep understanding of the healing properties of plants and nutrition, as well as of epigenetics, laboratory medicine, oncologic pathology, and molecular oncology. He is a professional member of the American Herbalists Guild, National Association of Nutrition Professionals, Academy of Integrative Health and Medicine, and the Society for Integrative Oncology.
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