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Longevity or muscle gain for personal training in Vancouver

Longevity or muscle gain?

Do you wanna live longer or build and maintain muscle whole life?

I’m coach Ondrej Leipert and this is my the best opinion.

Firstly for people, who doesn’t know, what is the mTOR.

mTOR also controls the anabolic and catabolic signalling of skeletal muscle mass, resulting in the modulation of muscle hypertrophy and muscle wastage. 

The main action of mTOR is protein synthesis regulator and important in many functions of the brain (synaptic plasticity, memory etc.)

 

LOW MTOR cause muscle loss and longevity
High mTOR activity can promote cancer, because stops autophagy from removing cancer  calls

 

Optimum level of mTOR 

Optimum level of mTOR is essential for build and maintain the muscle tissue.
When we get older, we will be losing muscle due sarcopenia, testosterone and growth hormone reduction and resistance to anabolic responses. So muscle building would be harder. But maintain the muscle mass is important for longevity. So too much mTOR or too little can be dangerous. We have to find sweet spot for optimum muscle mass and longevity.

How to lower mTOR?
  •  lover insulin (keto)
  •  caloric restriction
  •  intermittent fasting
  •  curcumin
  •  anthocyanin (blueberries, strawberries, grapes)
  •  carnosine
How to optimally simul mTOR?
  •  enough weight exercises
  •  optimum amount of protein (except post workout- don’t combine protein + simply carbs/sugar cuz it boosts  mTOR too much  – witch block cells recycling)
Bottom line 

So what we should do? In my opinion we should be cycled. Ideal time for low phase mTOR is when you are cutting your body fat. During this phase you can not build muscle anyway. For for 6 – 12 weeks. This time we should focus on the intermitted fasting, ketogenic or low carbohydrate diet. Also we can add the foods and supplements which lower mTOR such berries, carnosine or turmeric aka curcumin).

After cutting phase you can start again build muscle and optimize the mTOR for next 6 to 12 weeks. (exercise, more complex carbohydrates, eat more often).

This is my best solution how to look good and stay healthy for whole life.

Coach Ondrej Leipert

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