Key Takeaways from CWSS Presentation

DISCLAIMER: PLEASE NOTE THAT THIS INFORMATION IS NOT INTENDED TO SUBSTITUTE FOR ADVICE RECEIVED FROM YOUR DOCTOR. THE BEST RECOMMENDATIONS ARE ALWAYS MADE THROUGH A COMBINATION OF A THOROUGH PERSONAL HISTORY AND LAB TESTS. DISCUSS ANY SUPPLEMENTS WITH A TRAINED MEDICAL PROFESSIONAL PRIOR TO INITIATING.

Sarcopenia – Age-related muscle loss. Although not entirely preventable, there are a few crucial steps you can take to promote muscle gain and function/strength.

1. Sufficient stimulation of the muscle – strength training.

Because muscle is metabolically “expensive” tissue (it uses up a lot of calories!) and because the body is designed to survive (not keep “expensive” tissue on the payroll unless absolutely necessary), if you do not send a loud and clear message to the body that it MUST hold onto and add muscle, it will not do so.

2. Consuming sufficient quantities of the “building blocks” for muscle – protein – is essential to reversing/preventing sarcopenia! 25-35 grams of quality protein with each meal will achieve this. Also, consume protein within an hour of strength training so that your body can use it to build muscle.

  • TIP: Eyeball portions size! Protein portion approximately the size of the palm of your hand will land you in the 25-35 gram range.

3. Vitamin D, also known as the “sunshine vitamin” (because our primary source of Vitamin D is from the sun.) If you live in Chicago (cold-weather climate), you will need to supplement in the winter and in the summer as well if you are protecting your skin with sunscreen which interferes with Vitamin D absorption.

Best option: Have your vitamin D levels tested so that you can supplement specific to your body’s needs. Retest after two months of high dose supplementation to find your maintenance dose.

  • TIP: If testing isn’t possible, studies have shown muscle and bone-related benefits of taking 700-800IU of Vitamin D3/day.

4. Omega 3 Fatty Acids support the building and maintenance of muscle mass. Consume foods high in omega 3 fatty acids such as salmon, arctic char, sardines, walnuts, ground flax seeds (aka flax meal), and chia seeds. Testing your omega 3 fatty acid levels is the ideal way of assessing your needs and monitoring your progress.

  • TIP: Look for a total of 1000mg of EPA+DHA (will need to read the label and add these two active omega 3 fatty acids up). One product I recommend regularly in my practice is ProOmega 1000 by Nordic Naturals.

Osteopenia and osteoporosis – Preventing and reversing decreased bone density

1. Heavy metals are stored in bones, interfering with bone density and the body’s ability to build healthy bones. Heavy metals are found in the air we breath, the food we eat and the water we drink. If you have been diagnosed with osteopenia or osteoporosis, performing specialized testing to assess your toxic burden will allow for recommendations to support the removal of heavy metals and building of healthy bone.

  • First goal: minimize exposure to heavy metals. Select organic products when possible and drinking filered water.

  • Resources: https://www.ewg.org/foodnews/summary.php Environmental Working Groups’ list of the “Dirty Dozen” and “Clean Fifteen” will help in prioritizing organic food.

  • Seychelle makes a water pitcher that removes heavy metals and is available on Amazon.

  • Second goal: ensure your detoxification processes are working well. We excrete heavy metals primarily through our bowel movements, urine, and sweat. If you have at least one bowel movement/day, this is a good sign. Be sure you are drinking at least half of your ideal body weight in water each day to promote the clearance of toxins. Sweating 2-3x/week for 20 minutes is a great way to support detoxification. This can be done through a combination of your strength training and – if available – in an infrared sauna.

  • TIP: Detoxification occurs primarily in the liver. The enzymes that are involved need a combination of vitamins, minerals, amino acids (the buliding blocks of the protein you eat), and antioxidants to function well. “Eating the rainbow” in vegetables and consuming protein with every meal will support your body’s ability to get rid of toxins.

2. Calcium – essential for building healthy bones. If supplementing, select a supplement with calcium citrate or calcium carbonate for maximum absorption. Take away from any supplements contatining iron, zinc or thyroid medication.

  • Total (combined food and supplement) 1200mg/day for women 50 and older

  • Total (combined food and supplement) 1000mg/day for men 50-70yo. 1200 mg/day for men 70 and older.

  • TIP: Take calcium supplements away from any supplements contatining iron, zinc or thyroid medication for maximum absorption of both.

3. Vitamin D – essential for absorption of calcium and hormonal control of bone building.

Best option: Have your vitamin D levels tested so that you can supplement specific to your body’s needs. Retest after two months of high dose supplementation to find your maintenance dose.

  • TIP: If testing isn’t possible, studies have shown muscle and bone-related benefits of taking 700-800IU of Vitamin D3/day.

4. Vitamin K – essential to healthy bone formation, found in highest quantities in leafy greens and fermented foods.

  • 90 mcg/day for women

  • 120 mcg/day for men

  • NOTE: IF YOU ARE ON A BLOOD THINNER, IT IS VERY IMPORTANT THAT YOU DO NOT CHANGE YOUR CONSUMPTION OF VITAMIN K PRIOR TO CONSULTING WITH YOUR PRESCRIBING PHYSICIAN. BEING ON A BLOOD THINNER DOES NOT MEAN THAT YOU CANNOT INCREASE YOUR VITAMIN K CONSUMPTION, BUT IT DOES MEAN THAT YOU NEED TO BE DILIGENT ABOUT CONSUMING CLOSE TO THE SAME AMOUNT ON A DAILY BASIS SO THAT YOUR INR (lab test related to clotting/monitored by your physician) REMAINS STABLE.

5. Magnesium – Plays an important role in bone structure by supporting energy production (for rebuilding bones) and enzymes that regulate bone growth and maintenance. 60% of the magnesium you consume is stored in your bones. Magnesium is found in green vegetables, nuts, legumes and fish.

  • 320 mg/day for women

  • 420 mg/day for men

  • TIP: If you are constipated or if you awaken frequently/have poor sleep quality, talking to a health professional about supplementing with magnesium citrate for relief is advised.

6. Protein – bones are made largely of collagen and collagen is a protein. Consuming a minimum of 25-35 grams of quality protein per meal will support your body’s ability to maintain and build a healthy bone density.


Summing it all up!

1. Strength train – to promote longevity, quality of life and independence through preventing/reversing sarcopenia, osteopenia and osteoporosis

2. Eat 25-35 grams of quality protein (the size of the palm of your hand) with breakfast, lunch and dinner.

3. Eat quality protein after strength training.

4. Supplement with vitamin D. If possible, determine your body’s needs through lab testing. If not, research has shown 700-800 IU/day of Vitamin D3 provides benefits related to muscle preservation and bone health.

5. Consume foods high in Omega 3 Fatty Acids. If possible, determine your body’s needs through lab testing. If not, 1000mg combined of EPA+DHA in a supplement, ProOmega 1000 by Nordic Naturals is a personal favorite.

6. Minimize exposure to toxins and support detoxification. Be sure you are having at least one bowel movement/day, drinking at least half of your body weight in fileterd water to promote flushing out of toxins and sweat 2-3x/week.

7. Calcium, vitamin D, vitamin K, magnesium – get the amount your body needs through food and supplements when necessary. A diet rich in colorful vegetables will support your detoxification and vitamin K/magnesium levels.