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Good morning! It's been such a fun three months writing this newsletter, and we appreciate all of you following along. We would love to hear from you about what you've been liking most and what you would like to see more of in these emails going forward—whether that's more recipes, more science, or more product recommendations (we have a new taste test section this week featuring our thoughts on a boxed mac & cheese!).
Please take 5 minutes to fill out this short survey. Thanks and (as always), respond to this email with any questions!
— Molly Knudsen M.S., RDN, editor |
Why leucine is absolutely essential for muscle growth
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We know amino acids to be the building blocks of protein. After eating protein-rich foods, the body assembles those amino acids into muscle protein. But the amino acid leucine is an essential dietary component to stimulate that process.1 What is leucine? - Leucine is an essential branched-chain amino acid—meaning your body can't make this amino acid on its own and you have to get it through the diet.
- And research shows that leucine, in particular, is even more important than the other BCAAs for building and repairing muscle tissue.
- That's because the amino acid is a key activator of the mTOR pathway2, which controls muscle protein synthesis3 (MPS), or the creation of new muscle.
Why is MPS so important? - Muscle tissue is dynamic—it's always being broken down and created (simultaneously) throughout the day.
- When MPS outpaces the breakdown rate, you gain muscle. And if it doesn't, you lose valuable lean mass.
- It's a process you need to not only increase but also maintain valuable muscle.
- Having more muscle mass is linked to a better metabolic rate, enhanced bone health4, and improved insulin sensitivity5. It's even a predictor of longevity.
The exact amount of leucine you need - Ideally, you need 2.5 to 3 grams of leucine6 at each meal to simulate MPS.
- Research shows that meals containing less than 1.8 grams of leucine7 don't seem to support MPS.
How to get enough leucine without going crazy - You can hit that threshold by eating 20-25 grams of high-quality animal protein or through 30-40 grams of plant-based protein.
- Plant foods are naturally lower in leucine, so you have to eat more to hit that threshold.8
- The goal isn't to do this just once a day, it's really for each meal.
Protein and leucine aren't the only triggers for MPS. Strength training is the most potent way to kick off this process. That's why it's so important to eat enough high-quality protein and participate in resistance training. + Tone it up |
The chopping block: Can food raise men's testosterone levels?
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Yes, food absolutely has the ability to influence hormone levels—but it's not the sole driver or single solution to correcting them either. Sub-optimal testosterone levels are a concern for many - Testosterone is an important sex hormone in men (and women, but we're diving into men's health here).
- But testosterone levels decrease with age (about 1-2% each year after 40).
- And up to 40% of men older than 459 have deficient levels—typically defined as less than 300 ng/dL via a blood test.
The best foods to raise testosterone - Fatty fish: Low fat diets in particular are linked to worse testosterone levels10. Fish like salmon, mackerel, and anchovies provide some much-needed omega-3s. These fats can promote testosterone synthesis.11
- Olive oil: Olive oil is a great source of monounsaturated fats.
- Shellfish: Oysters and clams are excellent sources of zinc.12 Low levels of this mineral are linked to poor testosterone levels.
- Dark leafy greens: Greens like spinach and kale are great sources of magnesium, a mineral that's crucial for ideal testosterone levels. About 43%13 of U/S adults aren't currently getting the magnesium they need through their diet.
- Pomegranates: Pomegranates (and their juice) are rich in antioxidants that may protect testosterone-producing cells from oxidative damage.14
- Ashwagandha: This common herbal supplement has been clinically shown to increase testosterone levels. In fact, it may even increase testosterone levels about by 15% after four months.15
+ Optimize your hormones |
Exercises to ground yourself at the dinner table |
Credit: Studio Firma / Stocksy |
While it seems like a simple task, sitting down and fully being present during a meal is no easy feat. We all have 100 things on our to-do list, emails to read, and texts to respond to—worrying about them can take you away from the experience of sharing a meal with a loved one (or enjoying some time to yourself). To help ground you in the moment, try following this checklist. Identify: - 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste (should be easy at a meal!)
If you find persistent anxiety a problem in your life, it may be time to take the next step. The NeuroCycle app is a good place to start. NeuroCycle uses Caroline Leaf, Ph.D., BSc scientifically researched and revolutionary approach to take back control over your thoughts and life. Over the course of 63 days, Dr. Leaf will guide you through the 5 steps of her program—giving you specific instructions and tips for each day. With over 30 mini audio guides, downloadable resources, and personalized insights, this program is designed to help you overcome stress, depression, and toxic thinking. Now you can take 20% off a web subscription with code NEUROCYCLE20. |
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Need an answer? Drop me your questions here. That's it for this week! Until next time, bon appétit. –Molly Knudsen, M.S., RDN |
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