LMU 103 – Non-Fat Greek Yogurt: A Metabolism-Boosting Solution
Source: American Journal of Clinical Nutrition (February 2018)
Lifestyle Medicine Update (September 7, 2018)
As we age, our bodies produce fewer anabolic hormones, leading to muscle loss and a slower metabolism. This not only affects physical function but also contributes to weight gain, as reduced metabolism often leads to increased fat mass.
Preserving Muscle Mass for Weight Management
The key to effective weight management as we age lies in maintaining muscle mass. Muscle loss can lead to a decreased metabolism and higher fat accumulation, making weight control more difficult.
Insights from Research: Dairy Protein and Muscle Growth
A significant study published in the American Journal of Clinical Nutrition (February 2018) investigated the impact of dairy protein on muscle development in older women (ages 65-75). The study revealed that consuming 15 gm of dairy protein twice daily led to notable muscle tissue improvement compared to other protein sources. The high leucine content in dairy protein triggers the mTOR pathway, a catalyst for muscle protein synthesis.
Leveraging Leucine’s Potential
Non-Fat Greek Yogurt is an excellent source of leucine, a potent amino acid that activates the mTOR pathway. This process facilitates the conversion of ingested protein (amino acids) into new muscle protein. Such muscle growth not only boosts metabolism but also enhances strength, vital for maintaining daily activities.
Non-Fat Greek Yogurt: A Wholesome Choice
- Protein Richness: Containing 15-20 gm of protein in 6-8 ounces, it’s a leucine powerhouse.
- Balanced Nutrition: Low in carbs, sugars, fats, and lactose, it offers a holistic nutritional profile.
- Digestive Health: Elevated probiotics content supports digestive well-being.
- Bone Support: Providing around 400 mg of calcium in two servings, it promotes strong bones.
Enhancing Metabolic Resilience and Well-Being
Incorporating two servings of Non-Fat Greek Yogurt daily can yield significant benefits. Combining this with resistance and cardio exercises can expedite fat reduction, boost muscle mass, and refine muscle tone. This approach amplifies metabolism, strengthens muscles, and fosters overall vitality.
Conclusion: Nurturing Metabolic Health with Non-Fat Greek Yogurt
Non-Fat Greek Yogurt, enriched with leucine and a range of benefits, emerges as a powerful tool against metabolic slowdown and weight gain. Prioritizing muscle preservation through this nutritional choice can revitalize metabolism, bolster muscles, and promote holistic well-being.
- Devries MC, McGlory C, Bolster DR, Kamil A, Rahn M. Protein leucine content is a determinant of shorter- and longer-term muscle protein synthetic responses at rest and following resistance exercise in healthy older women: a randomized, controlled trial. The American Journal of Clinical Nutrition, Volume 107, Issue 2, 1 February 2018, Pages 217–226
- Greek Yogurt: https://www.quora.com/Does-Greek-yogurt-help-build-muscle-after-exercise
Eat Smart, Live Well, Look Great,
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.