The Benefits of Strength Training

Dr. Mark Hyman, a longevity expert, speaks about the importance of building and maintaining muscle mass for healthy aging and mobility. We need to optimize healthy protein (which includes all the essential amino acids) and strength training.

Sarcopenia is a common condition characterized by the loss of muscle mass, strength, and function in older adults. We all begin to lose muscle mass in our 30s unless we do something to maintain it. We need the right type and amount of protein and strength building exercise to avoid this wasting away of our muscles.

• Protein is the only dietary substance that our body needs on a macro level. Our body needs micro levels of Omega 3 fats and it can get used to low or no carbohydrates by switching to burning fats.

• Exercise is an example of a hormetic stressor that activates healing pathways throughout the body. What doesn’t kill you, actually does make you stronger is the absolute truth!

Exercise can bring about hormesis through two pathways, either high-intensity-interval training (HIIT) or strength training. Dr. Hyman argues that if you only pick one, make it strength training because it increases your power and vitality dramatically as you age. Keeping the body limber, agile, and strong as we age will help us live the life we want for years to come.

• Most people don’t end up in nursing home because they are sick but rather because they lose mobility and the ability to care for their own needs.

• If you fall and break your hip, you are 50% more likely to die within one year!

Exercise actually improves our mitochondria (powerhouses or batteries) in our cells, making them more numerous and higher functioning. Exercise helps improve blood pressure, cholesterol, mood, motivation, bone health, sleep, sexual function, and BDNF (which is like miracle grow for your brain).

• If he were to give his top two longevity hacks, Dr. Hyman would say 1) cut out sugar and starch, and 2) do strength training.

• Preserving and building muscle mass is the ultimate Fountain of Youth!

Dr. Hyman recommends 20-30 minutes, 2-3 times a week of strength training. He also suggests consulting a personal trainer when first starting out so that you don’t injure yourself.

There are basically 3 ways you can go about strength training:

1. Using resistance bands;

2. Using your own body weight, or

3. Lifting weights.

Dr. Hyman argues that it is just not possible to get enough protein to maintain muscle mass on an exclusively vegetarian diet of grains and beans.

• He says that vegetarians need to add plant protein powders that include leucine (found plentifully in animal products) or eat whey protein because it includes all essential amino acids.

**Content provided for educational and informational purposes only. It is based on information from Dr. Mark Hyman but it is not to be considered medical advice.**