Mar 09, 2025
by Yesha Karmeli

The ORY Plan: The ultimate insider tip for fast muscle building

Mar 09, 2025
by Yesha Karmeli

The ORY Rule: The ultimate insider tip for fast muscle building — Building muscle is not only crucial for strength and appearance, but also for overall health.

Why is muscle building so important?

Building muscle is crucial not only for strength and appearance, but also for overall health. Active muscles play an essential role in metabolism, hormonal balance, and general well-being. Muscle training releases various hormones that have positive effects on the entire body:

Testosterone : Promotes muscle growth and improves recovery
Growth hormones (HGH = human growth hormone, IGF-1) : Support cell regeneration and fat metabolism
Myokines : Muscle-activated messengers that reduce inflammation and regulate metabolism
Oxytocin : Also known as the “love hormone”, it promotes social bonds, reduces stress and improves regeneration
Endorphins : Natural painkillers that increase well-being
Glucagon : Regulates blood sugar levels and promotes fat burning

The role of the neuromuscular system

A strong muscle not only means strength, but also a close interaction with the nervous system. The neuromuscular system describes the connection between muscles and nerve pathways responsible for movement, strength development, and coordination.

Regular muscle activation not only trains muscle fibers but also improves neural control. The more active the muscles are, the more efficiently they communicate with the nervous system, which in turn positively influences overall health. This has several benefits:

Better motor control and coordination : Strength training improves the neuronal control of the muscles and increases the efficiency of movement sequences.
Protection against age-related muscle loss : Studies show that regular exercise (especially strength training) slows down the age-related decline of the neuromuscular system.
Supports mitochondrial biogenesis : Increased muscle activity stimulates the formation of new mitochondria, which increases cellular energy production.
Increased neuronal plasticity : The brain also benefits from strength and endurance training because it improves the adaptability of nerve cells and thus strengthens cognitive functions.
Promotes angiogenesis : Increased exercise stimulates the formation of new blood vessels, which optimizes the oxygen supply to the muscles.

Regular physical activity, especially aerobic and strength training , supports the function of the neuromuscular system and slows its age-related decline. This is essential for the long-term maintenance of muscle strength and function.

The ORY Rule – The key to sustainable muscle building — Nutrition is an essential component of muscle building. Proper nutrition ensures optimal muscle growth:

**Protein-rich diet** : At least 1.6-2.2g of protein per kilogram of body weight daily.

The ORY Plan – The key to sustainable muscle building

The ORY plan describes a comprehensive method for optimal and sustainable muscle building. It is based on five essential principles: maximum intensity, muscle stimulation, meal planning, targeted nutritional supplementation, and thorough diagnostics . These factors determine how efficiently muscle building progresses and whether the training is successful in the long term.

1. Maximum intensity

Building muscle isn't just about lifting weights, but doing so with maximum intensity. Here are the key aspects:

Train with high resistance and low repetitions (6-10 repetitions per set).
Focus on progressive overload, meaning continuously increase the training weight.
Use the eccentric (negative) phase of the movement to effectively stimulate muscle fibers.

2. Targeted muscle stimulation

Not every repetition automatically leads to more muscle growth. What's crucial is to stimulate the muscles in a targeted manner:

Time Under Tension (TUT) : A longer load time per set increases muscle growth.
Variation of exercises : Different movement patterns provide new growth impulses.
Intensive but compact training sessions : 45-60 minutes per training session is ideal.

3. Meal planning for effective muscle building

Nutrition is an essential component of muscle building. Proper nutrition ensures optimal muscle growth:

Protein-rich diet : At least 1.6-2.2g of protein per kilogram of body weight daily.
Sufficient carbohydrates : They replenish glycogen stores after training.
Healthy fats : Omega-3 fatty acids and unsaturated fats support regeneration.

4. Targeted nutritional supplements: Supplements for muscle and mitochondrial strengthening

In addition to a balanced diet, certain nutritional supplements can support muscle building:

Creatine : Increases strength performance and accelerates recovery.
BCAA (branched chain amino acids) : Protects muscles and improves protein synthesis.
L-Carnitine : Promotes mitochondrial function and supports fat burning.
Coenzyme Q10 : Essential for energy production in the mitochondria.
Magnesium and zinc : Promote muscle contraction and regeneration.
Omega-3 fatty acids : have anti-inflammatory effects and improve recovery.

5. In-depth diagnostics to optimize muscle building

A comprehensive diagnostic assessment helps identify individual deficits and optimize muscle growth. Here are the most important tests:

Vitamin and mineral profile : e.g. vitamin D, magnesium or zinc.
Amino acid profile : Provides information about individual protein requirements.
Hormone status : Testosterone, cortisol and insulin levels influence muscle growth.
Inflammatory factors : Elevated levels can slow down regeneration.
Digestive analysis and nutrient absorption : Ensure that proteins and fats are effectively processed and absorbed.
Liver function : Important for detoxification and nutrient utilization.
Mitochondrial function : These “powerhouses of the cells” are crucial for energy production and regeneration.
Neurotransmitter and sleep diagnostics :
- Serotonin and melatonin status : crucial for regeneration and deep sleep.
- Analysis of the autonomic nervous system : keeping the sympathetic and parasympathetic nervous systems in balance.
- Sleep quality and deep sleep analysis : Essential for muscle growth and regeneration.

The ORY plan as a sustainable method for muscle building

The ORY rule offers a holistic approach for optimal muscle building. It combines essential factors such as maximum intensity, targeted muscle stimulation, thoughtful meal planning, sensible nutritional supplementation, and thorough diagnostics to optimize long-term muscle growth. Those who adhere to these principles can increase their physical performance, improve their health, and sustainably promote their overall well-being. However, patience is key – sustainable muscle building takes time, consistency, and the right strategy.

The neuromuscular system encompasses the interaction between the nervous system and the muscles, particularly the neuromuscular junction (NMJ), which represents a chemical synapse between motor neurons and skeletal muscle fibers. This junction is crucial for converting nerve impulses into muscle contractions.

A healthy neuromuscular system is essential for maintaining muscle strength, mass, and function. Disorders in this system can lead to significant health impairments. For example, diabetic polyneuropathy, a common complication of diabetes mellitus, can lead to muscle atrophy, weakness, and reduced motor performance.

With increasing age, the neuromuscular system degenerates, leading to the development of sarcopenia, an age-related decline in muscle mass and function. This degeneration affects both the structure and function of the NMJ and contributes to reduced muscle strength and endurance.

Regular physical activity, especially aerobic and strength training, can support the function of the neuromuscular system and slow age-related decline. These forms of exercise promote mitochondrial biogenesis, angiogenesis, and neuronal plasticity, which contribute to the maintenance of muscle strength and function.

In summary, the neuromuscular system plays a central role in muscle health and that disorders in this system can have significant effects on overall health and daily life.

References

1. Mechanisms Regulating Neuromuscular Junction Development and Function and Causes of Muscle Wasting.

Tintignac LA, Brenner HR, Rüegg MA.

Physiological Reviews. 2015;95(3):809-52. doi:10.1152/physrev.00033.2014.

2. The Neuromuscular Junction in Health and Disease: Molecular Mechanisms Governing Synaptic Formation and Homeostasis.

Rodríguez Cruz PM, Cossins J, Beeson D, Vincent A.

Frontiers in Molecular Neuroscience. 2020;13:610964. doi:10.3389/fnmol.2020.610964.

3. Physiological Mechanisms of Neuromuscular Impairment in Diabetes-Related Complications: Can Physical Exercise Help Prevent It?.

Lecce E, Bellini A, Greco G, et al.

The Journal of Physiology. 2025;. doi:10.1113/JP287589.

4. Physiology in Medicine: Neuromuscular Consequences of Diabetic Neuropathy.

Allen MD, Doherty TJ, Rice CL, Kimpinski K.

Journal of Applied Physiology (Bethesda, Md.: 1985). 2016;121(1):1-6. doi:10.1152/japplphysiol.00733.2015.

5. Adaptive Remodeling of the Neuromuscular Junction With Aging.

Deschenes MR, Flannery R, Hawbaker A, Patek L, Mifsud M.

Cells. 2022;11(7):1150. doi:10.3390/cells11071150.

6. The Aging Neuromuscular System and Sarcopenia: A Mitochondrial Perspective.

Rygiel KA, Picard M, Turnbull DM.

The Journal of Physiology. 2016;594(16):4499-512. doi:10.1113/JP271212.

7. The Aging Neuromuscular System and Motor Performance.

Hunter SK, Pereira HM, Keenan KG.

Journal of Applied Physiology (Bethesda, Md.: 1985). 2016;121(4):982-995. doi:10.1152/japplphysiol.00475.2016.

8. Neuroprotective Effects of Exercise on the Aging Human Neuromuscular System.

Allen MD, Dalton BH, Gilmore KJ, et al.

Experimental Gerontology. 2021;152:111465. doi:10.1016/j.exger.2021.111465.

9. https://www.dshs-koeln.de/institut-fuer-biochemie/doping-substanzen/doping-lexikon/w/ Growthshormon-growth-hormone-gh/

Yesha Karmeli https://ory-berlin.de

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- Mar 09, 2025
- by Yesha Karmeli
The Power of Lifestyle: Why Our Genes Determine Only 2% of Our Health
- Mar 09, 2025
- by Yesha Karmeli
Selenium – The underestimated protective shield against cell damage and inflammation

Many people today feel constantly exhausted, in pain, sleep poorly, or notice that their body isn't regenerating as well as it used to. They may even exercise, pay a little attention to their diet – but still lack energy and make no progress. What many don't realize is that the body is often in a state known as "catabolic." This means that it is primarily operating in breakdown mode – rather than building up.

The body has two basic functional states: anabolic and catabolic. The anabolic state represents building, regeneration, healing, and renewal. This is where muscles are built, hormones are produced, and damaged cells are repaired. This is the state in which we recover from exertion, in which we become healthier, stronger, and more resilient. The catabolic state, on the other hand, represents breakdown – here the body switches to generating energy by breaking down its own reserves. This makes sense in the short term, for example during acute stress, fasting, or intense physical exertion. It becomes problematic when the body remains in this breakdown mode permanently – and that is exactly the case for many people today.

A major cause of this is chronic stress. Whether it's professional pressure, constant availability, inner restlessness, or unresolved emotional issues – all of this keeps the nervous system in what's known as sympathetic mode, or the "fight or flight" response. The body releases increased amounts of cortisol, a stress hormone that, in high doses over the long term, inhibits muscle growth, disrupts sleep, and promotes inflammation in the body. This has direct consequences: Muscles are broken down, joints regenerate more slowly, and the immune system is weakened.

Lack of sleep also plays a major role. The most important anabolic processes take place during deep sleep. Growth hormones are released, cells are repaired, and tissue is built. Those who sleep poorly—or too little—lose precious regeneration time night after night. In the long term, this can lead to muscle loss, hormonal imbalances, and chronic fatigue.

Another often overlooked factor is lack of exercise. If you don't move enough in your daily life, you don't stimulate your body to build muscle. Your muscles aren't sufficiently stressed, which pushes your body into a catabolic state. At the same time, you lack the movement to activate your metabolism, stimulate lymph flow, and regulate your nervous system. The body falls into a kind of "standstill" that has nothing to do with true recovery.

And then there's the issue of nutrition and micronutrient deficiencies. Our cells need protein, vitamins, minerals, and healthy fats to repair and rebuild. If these building blocks are missing—for example, due to an unbalanced diet, frequent diets, or poor intestinal absorption—the body simply lacks the material it needs to stay healthy. Older people or people with chronic inflammation in particular often have what's known as anabolic resistance—meaning that even when the body receives stimuli, it can no longer respond well to them because it lacks the right conditions.

In addition, many people suffer from silent inflammation that spreads unnoticed throughout the body. This inflammation blocks important rebuilding processes and also keeps the body in a state of breakdown. Typical causes include a leaky gut, sugar, trans fats, environmental toxins, and chronic stress.

When all these factors come together, the body gradually loses its ability to regenerate. Muscles stop growing, joints heal poorly, skin ages faster, hair falls out—even thinking becomes more difficult. Energy is lacking, strength diminishes, and the joy of life fades.

But it doesn't have to stay that way. The good news is: The body can rebuild itself – if we create the right conditions for it. This primarily means reducing chronic stress, getting good, deep sleep again, exercising regularly – but in moderation and with targeted muscle stimulation – and providing the body with all the nutrients it needs. This also includes identifying and treating inflammation, for example, through gut health, a low-inflammatory diet, and targeted micronutrient therapy.

In functional medicine, this is referred to as an integrative strategy: We look not just at individual symptoms, but at the bigger picture. We strengthen the autonomic nervous system, promote energy metabolism in the mitochondria, and support the body's detoxification systems. This allows body, mind, and emotions to return to balance – and regeneration becomes possible again.

When the body returns to an anabolic state, not only do the muscles recover. Joints, connective tissue, the immune system, and even our mental clarity also benefit. It's a sign that a person is no longer just "surviving," but truly living.

A body under constant stress can't rebuild. It needs rest, nutrition, and exercise—but in the right amounts. Only then can it regenerate, build muscle, heal joints, and regain strength.

Catabolic = breakdown | Anabolic = build-up
The body constantly oscillates between these two states:

Catabolic: Stress, fasting, overtraining, inflammation, nutrient deficiency → muscle breakdown, cellular stress
Anabolic: Regeneration, deep sleep, muscle building, healing, cell repair. These phases alternate in a healthy balance.

But many people today are permanently catabolic:

Chronic stress (cortisol) inhibits anabolic signaling pathways (e.g. mTOR).
Inflammation triggers catabolic processes.
Insulin resistance, lack of exercise and malnutrition block anabolic stimuli.
In old age, anabolic resistance also occurs – the body no longer responds sufficiently to building stimuli.

What can you do? – Ways back to the rebuilding state

This is where functional medicine helps – it asks: What blocks the anabolic state?

And how can we specifically get back into regeneration?

This includes:

(breathing exercises, nature, sleep rituals)
(Muscle stimulation, but not too much – less is often more!)
(e.g. magnesium, B vitamins, amino acids, omega-3)
(Gut health, low-inflammatory diet)
(at least 7–8 hours, sleep hygiene, evening rituals)

1. Movement with building impulse

Strength training (progressive) activates mTOR and IGF-1 – both anabolic signaling pathways.
Short, intense, regenerative – not too much (avoiding training stress).

2. Eat protein-rich food – with rhythm

High-quality amino acids (especially leucine, glutamine, glycine).
Protein-dense meals in anabolic time windows (e.g. after training or in the morning).
HMB, Collagen, Creatine, BCAAs, Ashwagandha, Zinc, Magnesium, Omega-3
mTOR activators: insulin (targeted!), leucine, resistance training

Anabolic substances: The solution: Back to building mode

3. Reduce micro-inflammations

Silent inflammation inhibits anabolic signaling pathways and promotes muscle breakdown.

Measures:

Anti-inflammatory diet (omega-3, curcumin, polyphenols)
Gut health: Avoid leaky gut

Strengthen detoxification: Glutathione, bitter substances, lymph flow

4. Switch the autonomic nervous system

Construction occurs in the parasympathetic nervous system.
Ways to get there:
Breathing exercises, meditation, vagus nerve stimulation
Biofeedback, cold therapy, contact with nature

Integration of functional medicine

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1. Autonomic nervous system

Constant stress keeps us in the sympathetic nervous system (catabolic).
Only in the parasympathetic nervous system can the body build: sleep, digestion, cell healing.

2. Mitochondria & Energy Metabolism

Mitochondria are central players in the structure.
Anabolic phases require energy – without ATP there is no cell growth.
Support: Q10, NADH, B vitamins, carnitine, targeted ketosis/carb cycles3.

Detoxification Toxic load keeps the system catabolic.

Glutathione, sulfur compounds, fasting cycles activate autophagy – help in the transition to anabolic regeneration.

Consciousness & Relationships Those who are stuck in catabolism often also experience mental deterioration: anxiety, irritability, lack of motivation.

A consciously designed anabolic lifestyle (exercise, good food, relaxation) not only strengthens the body – it leads to a clearer mind and more self-confidence.
In relationships, differences become apparent immediately: people in the development mode are more creative, more approachable, and more productive.

The most important points:

Catabolism dominates in cases of chronic stress, inflammation, and deficiency.

Anabolic buildup requires targeted stimuli, proteins, and parasympathetic activation.

Functional medicine provides tools for diagnostics and targeted intervention. You aren't designed for constant stress—your body wants to grow, heal, and renew itself. Give it the chance to do so: with mindful movement, nourishing nutrition, and inner peace. Every muscle, every cell, every feeling can be rebuilt.

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