{"id":39497,"date":"2024-06-09T09:08:34","date_gmt":"2024-06-09T09:08:34","guid":{"rendered":"https:\/\/drlesliekorn.com\/?post_type=research-databases&p=39497"},"modified":"2025-02-25T09:15:41","modified_gmt":"2025-02-25T09:15:41","slug":"muscle-mass-mental-health","status":"publish","type":"research-databases","link":"https:\/\/drlesliekorn.com\/es\/research\/muscle-mass-mental-health\/","title":{"rendered":"Shifting Focus from Weight Loss to Building Muscle Mass Improves Mental Health"},"content":{"rendered":"
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Dr. Leslie Korn training to build muscle.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

I came into this world at over 10 lbs. and nearly 2 feet long, and the doctor said I could get up and walk home. Thus began my life as an athlete. I gave up trying to lose weight a long time ago. <\/p>\n\n\n\n

There is so much pressure on us to lose weight, especially on women. Yet, research finds that the adverse health effects associated with weight are not due to the weight itself but the sedentism and poor-quality foods that are often, though not always, associated with it. <\/p>\n\n\n\n

I have been an athlete my whole life, first competing in tennis and then swimming and running. These days, I love tennis, weights, yin yoga, pilates, Bosu, and running stairs. As cerebral as I am, I am even more physical and delighted with what the body can do, even as it ages.<\/p>\n\n\n\n

Build Muscle<\/strong><\/h3>\n\n\n\n

When my clients ask about weight loss, which they have failed to maintain time and time again, I ask them to consider instead focusing on improving their conditioning, eating more protein, and converting fat to muscle. We increase energy and improve mood by doing activities that increase our muscle mass. Muscles weigh more than fat anyway, so forget the scale. Focus on understanding your body type and maximizing your engine. <\/p>\n\n\n\n

Because muscle is essential for good mood, combining therapy, protein-rich nutrition, and exercise becomes our core triad for mental health. If you have been working with a therapy client who has changed their nutrition (focus on their protein intake by body weight) and is still struggling, then incorporate resistance training to build muscle and strength.<\/p>\n\n\n\n

Find Motivation<\/strong><\/h3>\n\n\n\n

Sometimes, clients are willing to start an exercise training program before they change their diet. Whatever motivates and excites them first is what matters. After age 50, we don’t synthesize protein or build muscle as efficiently, though we should still actively lift weights to build muscle. Research shows that we can continue to build muscle as long as we live.<\/p>\n\n\n\n

Exercise is an Antidepressant<\/strong><\/h3>\n\n\n\n

The research is unequivocal: exercise is an antidepressant, and there is a direct correlation between physical strength and emotional resilience. I almost fell off my chair when I learned that we lose about 10% of our muscle mass after ten days without exercise. The research suggests that the stronger our hand grip strength, the lower our levels of depression and anxiety.<\/p>\n\n\n\n

Use a Tool to Calculate Your (Client\u2019s) Need for Protein<\/strong><\/h3>\n\n\n\n

Protein is the muscles’ food.<\/p>\n\n\n\n

Take your weight in kilos x 1.5 = # grams of protein each day.<\/strong><\/p>\n\n\n\n

If you are working out hard, you may want to bump protein up to 2 grams per kg\/body weight.<\/p>\n\n\n\n

Still want to improve your mood and muscle mass? Try supplementing with 5 grams of creatine powder daily.<\/p>\n\n\n\n

I am currently reviewing the muscle\/mood\/protein research for the second edition of my book, Nutrition Essentials for Mental Health<\/em>, which will be released next year.<\/p>\n\n\n\n

So, based on the research here is my advice to you and your clients: start eating more protein and doing resistance training now, and by the time you open the 2nd edition of my book next year and read the scientific references, you can say: \u00abAww, I know THAT! I did my own personal research, and I proved it right!\u00bb<\/p>\n","protected":false},"excerpt":{"rendered":"

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