Muscle is one of the strongest predictors of healthy aging and independence, and it becomes harder to build and keep after midlife. Muscle, Strength & Healthy Aging gathers the products I commonly use to support muscle building, strength and recovery alongside regular resistance training.
Creating a Fullscript account is free, and you can look through every product before you decide anything.
The mechanisms this protocol supports
Muscle is maintained by muscle protein synthesis, and the amino acid leucine helps switch it on through a nutrient sensing pathway called mTOR. With age, muscles respond less strongly to protein and exercise, which researchers call anabolic resistance.
Muscle cells also rely on healthy mitochondria, and mitophagy is the process that recycles worn-out mitochondria so new ones can take their place. Chronic low-grade inflammation and low vitamin D status both make it harder to hold on to muscle.
Meta-analyses have linked creatine combined with resistance training with greater gains in lean mass and strength in older adults than training alone, and randomized trials have linked urolithin A with better muscle endurance. Research has also linked low muscle mass with falls and loss of independence, which is why this matters so much.
What is in the protocol
The exact products and directions are listed in the Fullscript plan, and here is what each one is commonly used to support.
- Creatine from Thorne supports the rapid recycling of ATP, the energy currency of muscle and brain cells. It is one of the most researched supplements for strength and lean mass.
- Whey Protein Isolate from Thorne is rich in leucine, which helps trigger muscle protein synthesis, and it makes it easier to reach daily protein goals.
- Mitopure from Timeline provides urolithin A, which supports mitophagy, the recycling of worn-out mitochondria.
- ProOmega-D from Nordic Naturals provides the omega-3 fats EPA and DHA along with vitamin D. Research has linked omega-3 fats with a stronger muscle-building response to protein and exercise in older adults.
- Vitamin D + K2 Liquid from Thorne provides vitamin D, which immune, muscle and bone cells all rely on, together with vitamin K2, which helps direct calcium into bone.
Related protocols you may find helpful include GLP-1 Agonist Side Effect Support and Cellular Energy & Recovery.
How to use it thoughtfully
- Please talk with your provider before starting, especially if you take medications, are pregnant or nursing, or have a health condition.
- This page does not list amounts, so follow the label or the specific guidance your provider gives you.
- When you can, add one product at a time so it is easier to notice how you feel.
- Sleep, nourishing food, daily movement and stress care are the foundation, and supplements are meant to build on them.
- If you have kidney disease, please talk with your provider before using creatine or protein supplements.
- Whey protein contains dairy.
- Vitamin K2 can interact with warfarin, so please check with your prescriber before starting if you take a blood thinner.
Frequently asked questions
Do I need to lift weights for this protocol to make sense?
Resistance training is the main signal that tells muscle to grow, so these products work best alongside regular strength training.
What is anabolic resistance?
Anabolic resistance is the reduced response of aging muscle to protein and exercise, which is one reason protein quality and leucine matter more as we get older.
Do I need an appointment to order these products?
No, you can create a free Fullscript account and order directly, although I always recommend checking with your own provider first, and a free 15-minute consult is available if you would like to talk it through.
Ready to see the full protocol?
Every product I use for this protocol is waiting for you in my Fullscript dispensary.
Not sure this is the right fit for you? Book a free 15-minute consult and we can talk it through together.
Educational purposes only. This page shares general information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration, and these products are not intended to replace care from your own healthcare provider. Please talk with your provider before starting any supplement, especially if you take medications, are pregnant or nursing, or have a health condition.
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