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episode #299

Muscle Up with this New Compound (Clinical trial results)

October 30, 2023 in Podcast


This week I discuss a randomized placebo-controlled clinical trial on a polyphenolic compound called Urolithin A, which is typically found in berries, pomegranate and walnuts.

This study highlighted that after 4 months, participants who received a daily 500 mg dose Urolithin A had a significant improvement in muscle strength (12%), mitochondrial signature, aerobic endurance (VO2Max) and physical performance (6 min walk test) compared with participants in the placebo group.

I thought this would be worth sharing with you, especially if you are looking for ways to help increase strength as you age!

Let me know if you have any questions.

Episode Resources:

Supplement used in Study (no affiliation)




Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I'll be at a great weekend and happy Tuesday if you're listening to this on Tuesday. Hope you listen to my interview with Carly Hayes.

Brian (42s):

She's a registered dietician, senior nutrition manager over at Nutri Sense, which is a company that utilizes continuous glucose monitors to build personalized diet and lifestyle plans. So if you've never heard of a C G M and how you can sort of use it as a way, as a tool to sort of help optimize your health, definitely check out my interview with Carly Hayes. you know, we got into CGMs. We talked about how certain foods affect your glycemic variability, the importance of Muscle and meal timing and much, much more. So if you haven't listened to it already, I definitely highly recommend my interview with Carly Hayes. That's episode 2 98. Now on today's micro podcast, we are gonna touch on a study.

Brian (1m 23s):

It's been a little while and sort of came across my desk. It's, it was fairly recent study done in 2022 on a Compound, a poly phenolic Compound called uro lyth a, which is mainly in like pomegranates and berries and walnuts. So let me just pull up the study real quick and you'll see why we're gonna touch on it today because I thought it would be beneficial to hit on the highlights. If you're watching on YouTube there, you can see the study Uro Lyth, A improves Muscle strength exercise performance and biomarkers of mitochondrial health in a randomized trial in middle aged adults. So sounds pretty promising and it was the gold standard, right?

Brian (2m 4s):

Is randomized controlled trial done. So that's what we're gonna touch on today. And, you know, obviously this is a Compound that's found in foods. There have been some companies that have made some supplementation. I'm obviously not getting any kickback if we're talking about it. I just found this and thought it was interesting. It might be even something I might try for, you know, a few weeks or a few months and see if I, I, I find a difference in my strength. But you know, obviously as, as we age here, we're always looking for little edges because, you know, to counteract, you know, age related diseases and Muscle decline, you know, these are natural things that happen, but we, if we can prevent them And, you know, exercise and, and implement healthy activities, obviously that's, that's principle number one.

Brian (2m 52s):

But if we have these compounds that are in nature and in foods and we utilize them, why not? Right? So I thought this was interesting because you know, this polyphenol Compound is gotten some good reviews based on this study. And let me just read you a little bit about what, what they did and sort of, and who they tested. It was a, it was, they're used euro lyth a two doses for four months and the data in showed significant improvements in Muscle strength. About 12% increase with the, with the intake of lyth a clinically meaningful improvements on aerobic endurance, so peak oxygen consumption, VO O two and physical performance with which was done with a six minute walking test.

Brian (3m 50s):

They also found that C reactive Proteins were significantly lower, indicating indicates a higher mitochondrial efficiency and reducing inflammation. So, they examined expression of Proteins linked to mitophagy and mitochondrial metabolism in skeletal Muscle and they found a significant increase with U lith A. So the study really highlights the benefit of it and how it can improve Muscle performance. So I thought that was really interesting and you know, obviously, like I said, you can do oral supplementation, you can also find this in pomegranate berries or walnuts and yeah, that, that was what I wanted to touch on just today.

Brian (4m 34s):

I mean the main thing from this study is they, they really, it wasn't just, you know, one marker they looked at B M I, they looked at, you know, blood pressure and, and VO two Max, they took 88 subjects, men and women and all middle aged average age was in, in the middle in mid fifties. And these people were fairly sedentary when they started this study. And then they, what they did was they tested hamstring strength, quads hand grip strength before and after peak power output for aerobic endurance and VO two Max along with a six minute walking distance, like a, sort of like a physical performance test.

Brian (5m 16s):

And they also use the DEXA scan, which if you listen to the podcast, I'm a big fan of Dex DEXA scans for my clients and for myself where they measure total Lean mass and total Fat mass. And so yeah, they use two different types of dosages on them, 500 milligrams and and a thousand milligrams and the effects of it. And yeah, I mean about 12% increase in strength, so big increase there, there was also an increase in VO two Max hand grip strength increase there. So yeah, lots of great sort of positive out outcomes from this study, which was done in 2022.

Brian (6m 0s):

So I'll leave a link in the show notes if you wanna check that out. I'll put a link for, you know, if you wanna check out some places to potentially Supplement with this. I don't do a ton of supplementation, but if you can find something where you can have a little bit of an edge, you know, maybe test it out for a few months, see how it affects your strength. I might actually do a little bit of a, a test myself on this 'cause I currently do not use uro lithe A or potentially you can get it from foods so you know, like I said, it doesn't hurt that berries or maybe some pomegranate as well if you want to go that route. But the bottom line is your lyth a increased Muscle strength increase in mi mito, mitophagy Proteins in human skeletal Muscle, And, you know, seems like it's fairly safe to use.

Brian (6m 45s):

So I will leave a a link in the show notes for the study. If you wanna read a little bit more about it, definitely check it out. And if you have any questions, feel free to email me, Brian at Brian Gryn dot com. And I appreciate you listening to the podcast. I will talk to you on Friday with another great interview. Have a great day. Thanks for listening to the GETLEAN E Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was.

Brian (7m 26s):

Thanks again and have a great day.

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