Why resistance training is linked to longevity
Dr. Mark Hyman, a practicing family physician and internationally recognized leader in Functional Medicine, has recently coined muscle as the currency of longevity. But why is muscle mass such an important indicator of our ability to age well?
Muscle is a key metabolic organ, responsible for consuming nearly 80% of insulin-stimulated glucose uptake and generating a higher rate of thermogenesis. This means that a body with a greater percentage of muscle mass burns more calories at rest. Unfortunately, after the age of 30, we lose about 5% of muscle mass per decade. With metabolic dysfunction on the rise, building and maintaining muscle through resistance training is crucial for protecting against diabetes, dementia, cancer, and other diseases.
Resistance training is also linked to improved cognitive function in the elderly. Brain-derived neurotrophic factor (BDNF) is a protein in the brain and spinal cord that supports cell survival and growth. Studies show that individuals who participated in resistance training for 12 weeks had increased levels of BDNF, which was associated with improved attention, memory, language, and math skills. Resistance training has antidepressant effects as well, with research suggesting it can be as effective — or even more so — than counseling or medication.
Furthermore, resistance training boosts your body’s own production of antioxidants and improves blood pressure, triglycerides, cholesterol, blood sugar regulation, inflammation, sleep, and sex hormone production, all of which have a significant impact on overall health and quality of life. As you age, the need for resistance training and adequate daily protein increases to maintain muscle mass. For this reason, resistance training is a key pillar in our online metabolic health coaching program. Learn more here.
Sources:
Listen to Dr. Mark Hyman’s full review of Top Weight Training Secrets for Overall Health & Longevity here.
Purchase Dr. Mark Hyman’s newest book Young Forever here.
