How to Reduce Myostatin Naturally For Limitless Muscle

Since it’s discovery in the late 1990s, Myostatin has been touted as the Holy Grail of muscle growth and physique enhancement. Animals that have a naturally occurring mysostatin deficiency have dramatically enhanced levels of muscularity and lower levels of fat compared to their normal counterparts.

Humans can reduce myostatin naturally by introducing numerous lifestyle changes and dietary interventions. This includes using creatine supplements, undertaking resistance training and stopping smoking.

Take a look at this picture of a Belgian Blue cattle – a variety with a natural myostatin mutation. As you can see, it’s hench!

Belgian Blue - Myostatin

So is there a way to reduce myostatin naturally or even a way to inhibit myostatin totally, so that the average person can benefit from these impressive gains?

The information in this article is relevant to everybody who wants to be their very best. It’s not targeted at bodybuilders exclusively. Anybody pursuing any kind of physique improvement needs to know this information if they want to accelerate their body transformation.

Quit Smoking!


If you smoke: stop! Now!

This study contains the following statements:

  • “Smoking causes multiple organ dysfunction…”
  • “Smoking impairs muscle protein synthesis and increases the expression of myostatin…”

If you smoke, show yourself some love and commit to quitting.

Aside from the many serious health conditions linked to smoking, it’s now clear that smoking increases myostatin expression and sabotages your efforts in improving your physique.

Quit the Splits!

If, like me, you grew up idolizing the bodybuilders of the 1990s, then split routines will be familiar to you. A split routine is where the body is split up into separate parts, and only one or two body parts are trained per session.

If you’re still training in this way, it’s time to think again.

This study took 40 men and separated them into four groups, each training:

  • upper body only
  • lower body only
  • upper and lower body
  • control group did no training

The results were fascinating.

Both the upper body only group and the lower body only group saw an increase in muscle mass and an alteration of the follistatin to myostatin ratio.

However, the change in these endocrine markers is approximately twice as large if upper body and lower body training is combined.

So full body routines are the way to go if you want to inhibit myostatin and gain muscle.


Creatine is a natural substance that has been found to enhance performance in strength training. As a supplement it has been widely used since the 1990s and is generally considered to be safe. It isn’t considered to be useful in improving endurance performance.

The effectiveness of creatine isn’t universal and there are some people who don’t derive any benefit at all from supplementing with it.

In my own experience however, I have found it to be incredibly effective in improving strength and building muscle.

In this study creatine supplementation was found to enhance the effect of exercise on reducing serum levels of myostatin.

If you’re interested in creatine, you may want to have a look at my article in which I look at the different varieties available.

Living to Lower Myostatin

Back in around 2009, I cleared out my garage to make room for some weights and began following a full body strength training plan. I was also supplementing with creatine, primarily to help me get through the arduous workouts.

As the weeks rolled by and I steadily increased the amount of weight on the bar each session, after just a couple of months, I was amazed to find myself lifting far beyond my previous personal bests on all major lifts.

I recall a friend who I’d not seen for over a year calling by and being visibly shocked at the change in my appearance. He asked me whether I was using steroids (I wasn’t) – such was the increase in my muscle mass.

Back then, I hadn’t even heard of myostatin, but in hindsight, I can see that I had inadvertently incorporated all the components required to reduce myostatin and was enjoying the resultant gains.

So I want to encourage you to incorporate these principles into your own life so that you too can benefit from lower myostatin.

An Apple a Day


One other thing. There is some suggestion that there are certain foods that block myostatin.

Some of the most interesting nutrients identified are called catechins, which are a type of flavanoid (chemicals found in plants). They are notably found in teas, fruits and vegetables – apple peel is a particularly rich source.

So should you go out and binge on apple peel? No. But you should be focusing less on the amount of protein you consume and more on the variety of vegetables and fruits you eat.

The body of research grows by the month supporting the synergistic effect of combining different fruits and vegetables.

Your body is amazing and will reward you handsomely for exercising it correctly and feeding it correctly.

It seems to me that a decrease in myostatin levels is the natural consequence of making the right choices in terms of diet and exercise.

Stick around and I’ll help you with those choices.

To your health!

2 thoughts on “How to Reduce Myostatin Naturally For Limitless Muscle

  • 28/12/2020 at 4:08 pm

    I think this post is very useful because a lot of people are burdened with how to reduce myostation. I like all your advice because it primarily refers to health, which is most important, and then appearance. We all need to be the best version of ourselves and feel good in our skin.

    • 28/12/2020 at 6:59 pm

      Absolutely! That’s what I’m all about: health first and feeling good in your own skin. Thanks so much for the comment!


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