Protein helps strengthen muscle which in return strengthens bone. If you are 45+ years old you likely need more protein than you think, more than a young person.


Most people need about 90 grams on rest days and 120 grams on days you exercise! AND if you're over 50, I recommend you take a digestive enzyme to help absorption.

Dr. Tucker’s 2023 Challenge


For 2023, I’m challenging my patients to gain 3 pounds of muscle. I recommend these supplements to increase lean muscle mass: Phosphatidic Acid 1500mg, L-Leucine 1500mg, Panax Natoginseng & Astragalus Root 100 mg. (Sign-up to my Fullscript for FREE to get 10% off your supplements.)

My recommendation is 30% of total calories from protein:


Here’s the equation based on your weight - .8g/kg/day to 2.5g/kg/day


A) A person whose lean body weight is 41kg (90 pounds) will require a minimum of 33 and a maximum of about 103 grams of protein per day;


B) A person whose lean body weight is 64kg (140 pounds) will require a minimum of 51 and maximum of about 160 grams of protein per day; 


C) A person whose lean body weight is 91kg (200 pounds) will require a minimum of 73 and maximum of about 228 grams of protein per day.


Click here to view an article with more info on # of grams! And Dr. Google will answer your question, “how many grams of protein in ____?”

Creatine monohydrate 5 grams daily in water, grainy, tasteless, builds muscle and side effect: new brain cells! I recommend Thorne Creatine and you’ll receive 10% off through my Fullscript.

Do something challenging, using progressively heavier weights (not just tiny ones), 2 sessions a week. I recommend incorporating blood flow restriction bands (B-Strong - Use code DRTUCKER) to your leg and arm exercises.

 

BJSM - National Health Interview Survey questionnaires ‘97 to ’14. 


A) 1 hour of moderate to vigorous aerobic exercise weekly - 15% lower mortality risk.


B) 3 hours of moderate to vigorous aerobic exercise weekly - 27% lower mortality risk.


C) 1 -2 weekly strength-training sessions - 40% lower mortality risk than those who did not exercise.

Dr. Tucker’s Longevity Boost


Do Strength Training. If you need a program I will teach it to you. It takes me 5-6 sessions in 30 minute increments to teach you a weight lifting program that will last you for life. 


What is the optimal exercise regimen for elongating lifespan and promoting long-term health and happiness? According to "On Exercise And Longevity," a study published in the British Journal of Sports Medicine, found that either aerobic exercise or strength training was associated with a lower risk of death.


They found that participants who engaged in one hour of moderate to vigorous aerobic exercise weekly had a 15% lower mortality risk. But the mortality risk decreased by 27% in participants who engaged in three hours of weekly moderate to vigorous aerobic exercise. The lowest mortality risk was reported in participants who also completed one to two weekly strength-training sessions. These individuals had a 40% lower mortality risk than those who did not exercise; this difference can be compared to the mortality risk between a non-smoker and a person who smokes half a pack of cigarettes per day.


The Longevity Boost is Strength Training.


Regular strength training promotes muscle strength and supports aging so we function at higher levels for longer. The study’s authors reported that the most significant reduction in all-cause mortality risk was associated with between 30 and 60 minutes of strength training each week, which resulted in a 10-20% decrease in mortality risk, cardiovascular disease, and cancer risk.


The latest research concludes that the most significant mortality risk reduction can be achieved with 1-3 hours of aerobic exercise and 1-2 strength training workouts per week. Make it a habit, maintain a consistent schedule, and hopefully avoid overuse injuries with recovery days.

Hormones are known to send “build more” messages to your bones. For hormone supplements I recommend, DHEA, Testosterone, Estrogen (OR if not Estrogen: Soy Genistein 50-125 mg/d)

Adequate D3, K2: (i.e., Da Vinci A, D, and K). Get your Vitamin D levels measured at least 2 times a year. ChooseHealth has a do-it-yourself kit so you don’t have to waste time at a lab. 


The best recommended Osteoporosis treatment protocol: 


1) Vitamin D - 2000 lU/day


2) Vitamin K2 (MK-7) - 100 ug/day or 60mcg/day


3) Strontium Citrate - 450-680 mg/day


4) DHA - 250 mg/day


5) Elemental Magnesium - 25 mg/day


6) Melatonin - 5 mg/day

 

I also highly recommend Omega-3's: A good quality fish oil sufficient to raise your omega index OrthoMolecular or Nordic Naturals. I suggest 1500-3000 mg a day of Omega-3’s (EPA + DHA).

The science is behind these devices. These are a must do for at least 3-4 times a week. Call my office at (310) 444 - 9393 for my personal recommendation according to your specific needs. I use the VibraGenix in my practice; however, if the cost is too expensive I’ll be more than happy to help you make a comparably good decision.

Dr. Jeffrey Tucker - The Biohack Doctor



This is a regular feature from Dr. Jeffrey Tucker that helps put you in the driver's seat when it comes to your health care. This is called Biohacking and Dr. Jeffrey Tucker is The Biohack Doctor!


Tel: (310) - 444 - 9393


11620 Wilshire Blvd. Suite 710

Los Angeles, CA 90025


www.drjeffreytucker.com

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