My patients tell me their worst nightmare is to be stuck in a nursing home… frail, immobile, and without their independence.
I can’t imagine anything worse. But here’s the thing…
Most people who end up in nursing homes aren’t sick.
They’re in there because of a medical condition that has made them so weak from muscle loss they can no longer care for themselves.
I’m talking about sarcopenia. And even though it’s extremely common – most people lose up to 8% of their muscle mass per decade after 40, and that number doubles after 70 – conventional doctors know almost nothing about it.1
Simply put, sarcopenia is to muscle what osteoporosis is to bone – a slow and terrible, creeping frailty.
But this condition doesn’t just rob you of strength. Sarcopenia also…
Slows your metabolism
Destroys your balance
Increases your risk of falls, fracture, and early death
Part of the problem is a lack of protein of the diets of most seniors. The second part of the problem is that conventional doctors have no idea how to diagnose it – until it’s too late.
Or if they do, they simply shrug their shoulders and tell you it’s an inevitable part of aging.
That’s not true.
But scientists have now rediscovered a molecule that I’ve been recommending for years – and your body already knows how to use it.
It’s a powerful, natural compound – called β-Hydroxy β-Methylbutyrate, or HMB for short. And it can stop sarcopenia in its tracks.
Let me show you what I mean…
HMB is a metabolite of the amino acid leucine. You get leucine from high-protein foods like steak and eggs. But only about 5% of that leucine ever becomes HMB.
And here’s the kicker… HMB is the form your body uses to protect and build muscle.
In simple terms, HMB tells your muscles: “Don’t break down.”
That’s why in dozens of clinical trials, HMB has been shown to:
Increase lean muscle mass2
Prevent muscle wasting in older adults3
Improve strength and function4
Accelerate recovery after illness or injury5
Studies also show that HMB is especially powerful when combined with even modest physical activity – like walking or resistance exercise.
But even in people who are immobile or bedridden, HMB was still shown to reduce muscle loss.6
In other words, this natural compound is so powerful, you can build muscle without exercise.
You see, HMB works by:
Inhibiting muscle protein breakdown – It blocks enzymes that break down muscle tissue.
Stimulating muscle protein synthesis – It promotes the building of new muscle fibers.
Decreasing inflammation – It reduces cytokines like TNF-a that are linked to wasting diseases like sarcopenia.
You’d think something this powerful would be shouted from every rooftop. But don’t hold your breath.
Big Pharma can’t patent HMB, because it’s a naturally occurring substance. Instead, it’s racing to create synthetic lookalikes – drugs that mimic HMB – but with side effects, high costs, and little long-term data.
But you don’t need these fake substances. You already have the blueprint in your body.
Studies show that just 3 grams of HMB per day – combined with vitamin D – can restore muscle mass and strength within 12 weeks.
You see, vitamin D isn’t just for bones. It also activates muscle receptors and enhances protein synthesis. Low vitamin D means your muscles can’t respond properly Studies show that HMB works better when your vitamin D levels are optimal.
One study found that when HMB was combined with 1,000 IU of vitamin D3, elderly adults gained significantly more lean muscle mass and functional strength than with HMB alone.7
Stop Debilitating Muscle Loss in Its Tracks
To avoid – or even reverse – sarcopenia, I recommend:
Take 3 Grams HMB Daily: Divide it into three doses. Your kidneys don’t reabsorb HMB, so dividing your daily dosage into three separate doses throughout the day helps maintain steadier levels of the metabolite in your blood and will enhance its effectiveness.
Add Vitamin D3: You should get at least 8,000 IUs a day, through a combination of sunshine, D3-rich foods like wild salmon, tuna in oil, eggs, beef and supplements. Take 2,000 IUs of a D3 supplement called cholecalciferol every morning.
Workout With My PACE Program: The way to build strong muscles that stop sarcopenia is to shorten the duration of your exertion but increase the challenge. That’s the philosophy behind my PACE principle. There are a lot of ways to do PACE, but for building strength, your best bet is to do resistance training exercises.
Calisthenics is best for this. It uses the resistance of your own body weight, no matter whether it’s chair squats, wall pushups or seated leg lifts. Just remember that no matter where you start, you need to keep increasing the challenge. And to rest and recover fully between each period of exertion.
To see some more examples of my PACE program in action, visit my YouTube page here.
To Your Good Health,
References:
Janssen I, et al. “Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr.”J Appl Physiol. 2000: Jul;89(1):81–88.
Wilkinson DJ, et al. “Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism.” J Physiol. 2013: 591(11):2911–2923.
Eley HL, et al. “Effect of HMB on protein degradation in muscle cells.” Biochemical and Biophysical Research Communications. 2008: 377(2):489–493.
Baier S, et al.“Year-long changes in protein metabolism in elderly receiving HMB, arginine, and lysine.” JPEN J Parenter Enteral Nutr. 2009: 33(1):71–82.
Deutz NEP, et al. “Effect of HMB, arginine, and lysine supplementation on strength, functionality, body composition, and protein metabolism in elderly women.” Clinical Nutrition. 2013: 32(5):704–712.
Hsieh LC, et al “Effect of beta-hydroxy-beta-methylbutyrate on protein metabolism in bed-ridden elderly receiving tube feeding.” Asia Pacific J Clin Nut. 2010;19(2):200–208.
Bear DE, et al. “The combination of beta-hydroxy-beta-methylbutyrate (HMB) and vitamin D3 supplementation improves muscle strength in older adults: a randomized, double-blind, placebo-controlled trial.” Jo Cachexia, Sarcopenia and Muscle. 2021;12(6):2055–2067.