Dr. Michael Wald

29 King Street

Chappaqua, NY 10514

DC | Dietitian | Board Certified Nutritionist | CCN | Life Coach

Gut Health Hacks

Welcome to the podcast, “Healing the Gut Naturally” with your host, Dr. Michael Wald, the Blood Detective. In this episode, we’ll be discussing some of the most common gut-related health issues and how to address them through natural means.

The gut is an incredibly complex and vital organ system that plays a crucial role in our overall health and well-being. When our gut health is compromised, it can lead to a wide range of health issues, from digestive discomfort to more serious conditions like leaky gut, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), esophagitis, gastritis, and even digestive aging.

One of the main reasons for gut-related health issues is a deficiency in stomach acid and enzyme output. This can lead to malabsorption and malnutrition, which can have far-reaching effects on our bodies. In fact, research has shown that many chronic diseases, such as arthritis, diabetes, and even cancer, have their roots in gut dysfunction.

In this episode, we’ll be exploring six major conditions that can result from gut dysfunction, and how to naturally heal them. These conditions include:

1. Leaky Gut: A condition in which the lining of the intestines becomes permeable, allowing toxins and undigested food particles to enter the bloodstream, leading to inflammation and a wide range of symptoms.
2. Irritable Bowel Syndrome (IBS): A chronic condition characterized by abdominal pain, bloating, and changes in bowel movements.
3. Inflammatory Bowel Disease (IBD): A chronic condition characterized by inflammation in the digestive tract, leading to symptoms such as abdominal pain, diarrhea, and rectal bleeding.
4. Esophagitis: Inflammation of the esophagus, which can cause symptoms such as heartburn, difficulty swallowing, and chest pain.
5. Gastritis: Inflammation of the stomach lining, which can cause symptoms such as abdominal pain, nausea, and vomiting.
6. Malnutrition: caused by low stomach acid and low pancreatic enzymes.

To naturally heal these conditions, Dr. Wald will be sharing his expert insights and recommendations on dietary changes, supplements, and other natural remedies that have been proven to be effective in promoting gut health.

By listening to this podcast and incorporating the information and recommendations into your daily life, you can take a major step towards healing your gut and improving your overall health and well-being. So tune in now and start your journey towards better health!

Leaky Gut Syndrome, also known as Intestinal Permeability, is a condition where the lining of the small and large intestine becomes permeable and allows the passage of toxins, undigested food particles, and other substances into the bloodstream. This can lead to a wide range of health issues, including digestive problems, autoimmune diseases, allergies, and other chronic conditions.

Top Causes of Leaky Gut:

1. Poor Diet: Consuming a diet high in processed foods, sugar, gluten, and unhealthy fats can damage the gut lining and lead to leaky gut.
2. Stress: Chronic stress can cause inflammation in the body, which can lead to leaky gut.
3. Antibiotics and Other Medications: Overuse of antibiotics and other medications can disrupt the balance of gut bacteria and lead to leaky gut.

Medical Treatments for Leaky Gut:

1. Anti-Inflammatory Medications: Medications such as ibuprofen and aspirin can help reduce inflammation in the gut.
2. Probiotics: Probiotics are live bacteria and yeasts that are beneficial for gut health. They can help restore the balance of gut bacteria and reduce inflammation.
3. Elemental Diet: An elemental diet is a type of diet that consists of easily digestible, hypoallergenic foods that can help heal the gut and reduce inflammation.

Natural and Nutritional Treatments for Leaky Gut:

1. Digestive Enzyme Therapy: Taking digestive enzymes can help improve digestion and reduce inflammation in the gut.
2. Probiotics: Probiotics can help restore the balance of gut bacteria and reduce inflammation.
3. Prebiotics: Prebiotics are non-digestible fibers that can help feed the good bacteria in the gut, promoting their growth and activity.
4. Fermented Foods: Fermented foods, such as kimchi, sauerkraut, and yogurt, contain beneficial bacteria that can help restore the balance of gut bacteria and reduce inflammation.
5. Dietary Changes: Eating a diet high in fiber, fruits, vegetables, and healthy fats can help promote gut health and reduce inflammation.
6. Avoidance of Toxins: Avoiding toxins such as alcohol, cigarettes, and processed foods can help reduce inflammation and promote gut health.

Dosages and Food Sources for Natural and Nutritional Treatments:

1. Digestive Enzyme Therapy: The recommended dose of digestive enzymes varies depending on the individual, but typically ranges from 1-5 capsules per day. Food sources of digestive enzymes include papaya, pineapple, and ginger.
2. Probiotics: The recommended dose of probiotics varies depending on the individual and the specific strain of probiotic. Typical dosages range from 1-10 billion CFU (colony-forming units) per day. Food sources of probiotics include fermented foods such as yogurt, kefir, and sauerkraut.
3. Prebiotics: The recommended dose of prebiotics varies depending on the individual, but typically ranges from 5-10 grams per day. Food sources of prebiotics include asparagus, bananas, and onions.
4. Fermented Foods: The recommended dose of fermented foods varies depending on the individual and the specific type of fermented food. Typical dosages range from 1-2 servings per day. Food sources of fermented foods include sauerkraut, kimchi, and yogurt.

Treatment of Diseases Associated with Leaky Gut:

1. Inflammatory Bowel Disease (IBD): Leaky gut is a common underlying factor in IBD, and treating leaky gut can help alleviate symptoms of IBD.
2. Autoimmune Diseases: Leaky gut can contribute to the development of autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, and lupus. Treating leaky gut can help reduce symptoms of these diseases.
3. Allergies: Leaky gut can contribute to the development of allergies, and treating leaky gut can help reduce symptoms of allergies.

Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine. It is characterized by symptoms such as abdominal pain, bloating, cramping, diarrhea, and constipation. IBS is a chronic condition that requires long-term management and can significantly impact an individual’s quality of life.

Top Causes of Irritable Bowel Syndrome

1. Abnormal Gut Motility: IBS can be caused by abnormal contractions of the muscles in the intestines, leading to diarrhea or constipation.
2. Intestinal Inflammation: Inflammation in the intestines can contribute to the development of IBS symptoms.
3. Altered Gut Microbiota: Imbalance in the gut microbiota, which refers to the community of microorganisms living in the digestive tract, has been linked to IBS.

Medical Treatments for Irritable Bowel Syndrome

Medical treatments for IBS aim to alleviate symptoms and improve overall digestive health. These treatments may include:

• Medications: Antispasmodics, anti-diarrheal medications, laxatives, and low-dose antidepressants are commonly prescribed to manage IBS symptoms.
• Dietary Changes: Some individuals may benefit from following specific diets such as the low FODMAP diet, which restricts certain types of carbohydrates that can trigger IBS symptoms.
• Cognitive Behavioral Therapy (CBT): CBT can help manage stress and anxiety associated with IBS, which are known triggers for symptoms.

Natural and Nutritional Treatments for Irritable Bowel Syndrome

In addition to medical treatments, natural and nutritional approaches may also be beneficial for managing IBS symptoms. These approaches include:

• Probiotics: Probiotic supplements containing Lactobacillus and Bifidobacterium strains have shown promise in alleviating IBS symptoms by promoting a healthy gut microbiota.
• Digestive Enzymes: Enzyme supplements such as alpha-galactosidase and lactase may aid in the digestion of certain carbohydrates that can contribute to gas and bloating in individuals with IBS.
• Fiber Supplements: Soluble fiber supplements like psyllium husk can help regulate bowel movements and alleviate constipation in some individuals with IBS.

Dosages of Various Vitamins, Minerals, Enzymes, Phytonutrients, Nutraceuticals

• Vitamin D: Some studies suggest that vitamin D supplementation may benefit individuals with IBS. Dosages typically range from 1000 to 2000 IU per day.
• Peppermint Oil: Enteric-coated peppermint oil capsules are often used to relieve symptoms of IBS. The typical dosage is 187 mg taken one to three times daily.
• Curcumin: Curcumin, the active compound in turmeric, has anti-inflammatory properties that may help reduce intestinal inflammation associated with IBS. Dosages vary but commonly range from 500 mg to 2000 mg per day.

Treatment of Diseases Associated with Underlying Causes

Several diseases and conditions are associated with the underlying causes of IBS. These include:

• Food Allergies and Intolerances: Identifying and managing food allergies or intolerances can help alleviate IBS symptoms triggered by specific dietary components.
• Altered Gut Microbiota: Addressing dysbiosis through probiotic supplementation or dietary changes can help restore a healthy balance of gut microorganisms.
• Visceral Hypersensitivity: Certain medications or therapies aimed at reducing visceral hypersensitivity may be recommended for individuals with this condition.

Inflammatory Bowel Disease (IBD)

Inflammatory bowel disease (IBD) refers to a group of chronic inflammatory conditions that affect the digestive tract. The two main types of IBD are Crohn’s disease and ulcerative colitis. These conditions are characterized by inflammation of the gastrointestinal tract, leading to symptoms such as abdominal pain, diarrhea, rectal bleeding, weight loss, and fatigue. The exact cause of IBD is not fully understood, but it is believed to involve a combination of genetic, environmental, and immunological factors.

Top Causes of Inflammatory Bowel Disease

1. Genetic Predisposition: Family history plays a significant role in the development of IBD. Individuals with close relatives who have IBD are at a higher risk of developing the condition themselves.
2. Immune System Dysfunction: It is believed that an abnormal immune response to bacteria or viruses in the digestive tract can lead to chronic inflammation in individuals predisposed to IBD.
3. Environmental Factors: Certain environmental factors such as diet, smoking, and exposure to pollutants may contribute to the development or exacerbation of IBD in susceptible individuals.

Medical Treatments for Inflammatory Bowel Disease

Medical treatments for IBD aim to reduce inflammation, control symptoms, and prevent complications. These treatments may include:

• Anti-inflammatory Medications: Corticosteroids, aminosalicylates, and immunomodulators are commonly used to reduce inflammation in the digestive tract.
• Biologic Therapies: Biologic drugs target specific proteins involved in the inflammatory process and are often used for moderate to severe cases of IBD.
• Immunosuppressants: Medications that suppress the immune system can help reduce inflammation in the digestive tract.
• Surgery: In severe cases or when complications arise, surgical removal of affected portions of the digestive tract may be necessary.

Natural and Nutritional Treatments for Inflammatory Bowel Disease

In addition to medical treatments, some individuals with IBD may benefit from natural and nutritional interventions. It’s important to note that these interventions should be discussed with a healthcare professional before implementation.

• Vitamins and Minerals: Some studies suggest that certain vitamins and minerals may play a role in managing IBD. For example:
  • Vitamin D: Supplementation with vitamin D has been associated with potential benefits in reducing inflammation and improving symptoms in some individuals with IBD.
  • Iron: Iron supplementation may be necessary for individuals with anemia resulting from chronic intestinal bleeding associated with IBD.
  • Calcium and Magnesium: Maintaining adequate levels of calcium and magnesium is important for bone health, especially for individuals on long-term corticosteroid therapy.
• Enzymes: Digestive enzymes may aid in the breakdown and absorption of nutrients from food, potentially helping individuals with compromised digestive function due to IBD.
• Phytonutrients: Certain plant compounds such as curcumin (found in turmeric), quercetin (found in fruits and vegetables), and green tea catechins have been studied for their potential anti-inflammatory effects.
• Nutraceuticals: Probiotics, prebiotics, and fish oil supplements have been investigated for their potential benefits in modulating gut microbiota and reducing inflammation in IBD.

Treatment of Diseases Associated with Underlying Causes

Several diseases or conditions are associated with underlying causes related to IBD. These include:

• Food Allergies and Intolerances: Identifying and managing food allergies or intolerances can help alleviate symptoms and reduce inflammation in individuals with IBD.
• Abnormal Gut Motility: Medications or dietary interventions aimed at regulating gut motility can help manage symptoms such as diarrhea or constipation associated with IBD.
• Intestinal Inflammation: Anti-inflammatory medications, both pharmaceutical and natural, are used to address intestinal inflammation associated with IBD.
• Altered Gut Microbiota: Probiotics, prebiotics, dietary fiber, and fermented foods can help promote a healthy gut microbiota balance in individuals with IBD.
• Visceral Hypersensitivity: Psychological interventions such as cognitive-behavioral therapy or relaxation techniques may help manage visceral hypersensitivity experienced by some individuals with IBD.
• Psychological Factors: Addressing psychological stress through counseling or stress-reduction techniques can be beneficial for managing symptoms and improving quality of life in individuals with IBD.

Genetic Predisposition: Understanding one’s genetic predisposition to IBD can help guide treatment decisions and lifestyle modifications tailored to individual risk factors.

Esophagitis

Esophagitis refers to the inflammation of the esophagus, the tube that carries food from the mouth to the stomach. This condition can cause discomfort and pain, and if left untreated, it can lead to complications such as ulcers or narrowing of the esophagus. There are several causes of esophagitis, including acid reflux, infections, and certain medications.

Top Causes of Esophagitis

1. Gastroesophageal Reflux Disease (GERD): GERD is a common cause of esophagitis. It occurs when stomach acid flows back into the esophagus, leading to irritation and inflammation.
2. Infections: Esophagitis can be caused by infections such as candida (yeast) or herpes simplex virus.
3. Medications: Certain medications, particularly those that can irritate the esophagus, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or oral bisphosphonates, can cause esophagitis.

Medical Treatments

The treatment of esophagitis depends on its underlying cause. For GERD-related esophagitis, proton pump inhibitors (PPIs) or H2 blockers may be prescribed to reduce stomach acid production and alleviate symptoms. In cases of infectious esophagitis, antifungal or antiviral medications may be used to treat the underlying infection. If medication-induced esophagitis is suspected, discontinuing the offending medication may be necessary.

Natural and Nutritional Treatments

1. Vitamins and Minerals: Certain vitamins and minerals may support esophageal health. Vitamin C, for example, is an antioxidant that can help reduce inflammation. Zinc is important for wound healing and immune function, which may be beneficial in cases of esophagitis. Magnesium may also help relax the muscles in the esophagus.
   • Dosages: Vitamin C – 500-1000mg daily; Zinc – 8-11mg for adults; Magnesium – 310-420mg for adult males and 320-360mg for adult females

2. Enzymes: Digestive enzymes such as amylase, lipase, and protease may aid in the digestion of food and reduce stress on the esophagus.

1. • Dosages: Follow manufacturer’s recommendations

3. Phytonutrients: Certain phytonutrients with anti-inflammatory properties, such as curcumin from turmeric or quercetin from fruits and vegetables, may help reduce esophageal inflammation.

1. • Dosages: Curcumin – 500-2000mg daily; Quercetin – 500-1000mg daily

4. Nutraceuticals: Glutamine, an amino acid, is known for its role in gut health and may support the repair of damaged tissues in the esophagus.

1. • Dosage: 5-10g daily

5. Food Sources: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients for overall health and support healing.

Treatment of Diseases Associated with Underlying Causes

In addressing esophagitis and its associated conditions, it’s important to consider various factors:

1. Food Allergies and Intolerances: Identifying and avoiding trigger foods can help manage symptoms associated with food allergies or intolerances that contribute to esophageal inflammation.
2. Abnormal Gut Motility: Addressing issues related to abnormal gut motility may involve dietary modifications, lifestyle changes, or medications to regulate digestive function.
3. Intestinal Inflammation: Anti-inflammatory diets rich in omega-3 fatty acids, antioxidants, and fiber may help reduce intestinal inflammation that could impact esophageal health.
4. Altered Gut Microbiota: Probiotics and prebiotics may be beneficial in restoring a healthy balance of gut bacteria, which can influence overall gastrointestinal health.
5. Visceral Hypersensitivity: Psychological interventions such as cognitive-behavioral therapy or relaxation techniques may help manage visceral hypersensitivity that contributes to esophageal discomfort.
6. Genetic Predisposition: While genetic factors play a role in certain conditions associated with esophagitis, personalized approaches based on genetic predispositions are still evolving in clinical practice.

In summary, addressing esophagitis involves a multifaceted approach that considers medical treatments tailored to the underlying cause along with natural and nutritional interventions aimed at supporting esophageal health. Additionally, managing associated conditions such as food allergies and intolerances, abnormal gut motility, intestinal inflammation, altered gut microbiota, visceral hypersensitivity, and genetic predisposition is crucial for comprehensive care.

Gastritis:

Gastritis is a condition characterized by inflammation of the lining of the stomach. It can be acute, lasting for a short time, or chronic, lasting for a long time. The symptoms of gastritis may include abdominal pain, nausea, vomiting, indigestion, bloating, and loss of appetite. The causes of gastritis can vary, and it is essential to identify the underlying cause to determine the most effective treatment.

Top 3 Causes of Gastritis:

1. Helicobacter pylori Infection: This bacterium is one of the most common causes of gastritis. It infects the stomach lining and can lead to inflammation and ulcers.
2. Regular Use of Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Long-term use of NSAIDs such as aspirin, ibuprofen, and naproxen can irritate the stomach lining and cause gastritis.
3. Excessive Alcohol Consumption: Alcohol can irritate and erode the stomach lining, leading to acute or chronic gastritis.

Medical Treatments for Gastritis:

Medical treatments for gastritis aim to reduce inflammation, relieve symptoms, and treat the underlying cause. They may include:

• Antibiotics: If the gastritis is caused by an H. pylori infection, a combination of antibiotics is often prescribed to eradicate the bacteria.
• Proton Pump Inhibitors (PPIs): These medications reduce stomach acid production and help in healing the stomach lining.
• Antacids: These over-the-counter medications can help neutralize stomach acid and provide relief from symptoms.

Natural and Nutritional Treatments for Gastritis:

In addition to medical treatments, natural and nutritional approaches can also play a role in managing gastritis. It’s important to note that these treatments should be discussed with a healthcare professional before implementation.

Vitamins:

• Vitamin C: Known for its antioxidant properties, vitamin C may help in reducing inflammation in the stomach lining. A dosage of 500-1000mg per day may be beneficial.
• Vitamin E: This vitamin has anti-inflammatory effects and may aid in protecting the stomach lining. A dosage of 400-800 IU per day could be considered.

Minerals:

• Zinc: Zinc plays a role in wound healing and immune function. A dosage of 15-30mg per day may support gastric mucosal repair.

Enzymes:

• Digestive Enzymes: Supplementing with digestive enzymes may assist in better digestion and reduce stress on the stomach. A healthcare professional can recommend appropriate dosages based on individual needs.

Phytonutrients:

• Curcumin (Turmeric Extract): Curcumin has anti-inflammatory properties that may benefit individuals with gastritis. Dosages can vary based on the concentration of curcumin in the supplement.

Nutraceuticals:

• Deglycyrrhizinated Licorice (DGL): DGL has been used traditionally to support gastrointestinal health. Dosages should be determined based on product recommendations and individual needs.

Food Sources:

• Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients that support overall digestive health.

It’s important to emphasize that individual responses to natural treatments can vary, and consulting with a healthcare provider is crucial before starting any new supplements or making significant dietary changes.

Treatment of Diseases Associated with Underlying Causes:

In addressing gastritis caused by specific underlying conditions:

• For H. pylori infection-related gastritis, eradicating the bacteria through antibiotic therapy is crucial.
• If NSAID use is the cause, alternative pain management strategies should be explored under medical guidance.
• Managing excessive alcohol consumption through counseling or support programs is essential for addressing alcohol-related gastritis.

By treating these underlying causes effectively, it may be possible to alleviate gastritis symptoms and promote healing of the stomach lining.

Malnutrition

Malnutrition refers to a condition where an individual’s diet does not provide enough nutrients for growth and maintenance or when the body is unable to utilize the food consumed. It can lead to a range of health issues, affecting various bodily functions and systems. Malnutrition can manifest as undernutrition, overnutrition, or specific nutrient deficiencies.

Top Causes of Malnutrition

1. Inadequate Diet: This is the most common cause of malnutrition, often due to poverty, lack of access to nutritious foods, or restricted dietary choices.
2. Digestive Disorders: Conditions such as Crohn’s disease, celiac disease, and chronic diarrhea can impair nutrient absorption, leading to malnutrition.
3. Eating Disorders: Anorexia nervosa, bulimia nervosa, and other eating disorders can result in severe malnutrition due to restricted food intake or purging behaviors.

Medical Treatments for Malnutrition

Medical treatments for malnutrition depend on its underlying cause and severity. In cases of severe acute malnutrition, hospitalization and nutritional rehabilitation may be necessary. This often involves a combination of therapeutic feeding with ready-to-use therapeutic foods (RUTF), micronutrient supplementation, and close medical monitoring.

For chronic malnutrition, addressing the root cause is crucial. This may involve treating underlying medical conditions that affect nutrient absorption or utilization, providing dietary counseling and education, and monitoring nutritional status through regular assessments.

Natural and Nutritional Treatments

1. Vitamins: Supplementation with vitamins such as vitamin A, vitamin D, B-complex vitamins (including B12), and vitamin C may be necessary in cases of deficiency. Dosages should be determined based on individual needs and guided by healthcare professionals.
2. Minerals: Deficiencies in minerals like iron, zinc, magnesium, and calcium can contribute to malnutrition-related complications. Supplementation or dietary adjustments may be recommended based on specific deficiencies.
3. Enzymes: In cases where digestive disorders impair nutrient absorption, enzyme supplements such as digestive enzymes may aid in the breakdown and absorption of nutrients from food.
4. Phytonutrients: Including a variety of phytonutrient-rich foods in the diet, such as colorful fruits and vegetables, can provide essential antioxidants and micronutrients that support overall health.
5. Nutraceuticals: Certain nutraceuticals like omega-3 fatty acids (found in fish oil) and probiotics may have potential benefits in supporting overall nutritional status and gut health.

Treatment of Diseases Associated with Underlying Causes

• Hair Loss: Nutritional deficiencies such as iron deficiency anemia or inadequate protein intake can contribute to hair loss. Addressing these deficiencies through appropriate supplementation or dietary changes may help improve hair health.
• Thinning Nails: Biotin deficiency is associated with brittle nails. Biotin supplementation at appropriate dosages may support nail health.
• Skin Health: Nutrients like vitamin E, vitamin C, zinc, and omega-3 fatty acids play roles in skin health. Adequate intake of these nutrients through diet or supplementation can support skin integrity.
• Teeth Health: Calcium, vitamin D, phosphorus, and vitamin C are essential for dental health. Ensuring adequate intake of these nutrients is important for maintaining healthy teeth.
• Fertility: Various nutrients including folate, zinc, selenium, and vitamin D are associated with fertility. Addressing any deficiencies through appropriate interventions may support reproductive health.
• Energy Levels: B-vitamins play crucial roles in energy metabolism. Ensuring sufficient intake of B-vitamins through diet or supplementation can support energy production.
• Immunity: Adequate intake of vitamins A, C, D, E, as well as minerals like zinc and selenium is important for immune function. Addressing any deficiencies in these nutrients may support immune health.
• Bone Density: Calcium, vitamin D, magnesium, and vitamin K are essential for bone health. Ensuring adequate intake of these nutrients is crucial for maintaining bone density.
• Depression & Anxiety: Omega-3 fatty acids have been studied for their potential role in mental health. Ensuring sufficient intake of omega-3 fatty acids may have benefits for individuals experiencing depression or anxiety.
• Diarrhea & Bloating: Probiotics may help restore gut flora balance and alleviate symptoms of diarrhea and bloating.
• Abdominal Pain: Identifying and addressing any underlying nutritional deficiencies or digestive issues that contribute to abdominal pain is important for management.
• Anemias: Iron deficiency anemia can be addressed through iron supplementation or dietary modifications to increase iron intake.
• Neurological Complications: Certain B-vitamins (such as B12) are crucial for neurological function. Addressing any deficiencies in these vitamins is important for neurological health.
• Growth & Developmental Delays in Children: Adequate nutrition is critical for children’s growth and development. Ensuring a balanced diet that meets their nutritional needs is essential.
• Skin Disorders: Nutritional deficiencies can contribute to various skin disorders; addressing these deficiencies through appropriate interventions may support skin health.
• Hormonal Imbalances: Certain nutrients play roles in hormone regulation; ensuring adequate intake of these nutrients may support hormonal balance.
• Cardiovascular Complications: Diets rich in antioxidants (e.g., vitamins C & E) and omega-3 fatty acids may have cardiovascular benefits; addressing any related deficiencies could support heart health.
• Muscle Wasting: Adequate protein intake is crucial for preventing muscle wasting; ensuring sufficient protein consumption supports muscle health.