Category

Strength & Muscle Mass

My framework for exercise is built upon four pillars: stability, strength, aerobic efficiency, and anaerobic performance. Strength may be the most intimidating of the four, especially for people who aren’t accustomed to strength training.

In its simplest form, strength means utilizing muscle to generate force. And if you are interested in living a long and healthy life and playing with your great-grandkids someday, then muscle mass should be a priority. Never in the history of human civilization has a 90-year-old said, “I wish I had less muscle.”

Below are a compilation of clips, podcasts, and articles specifically discussing the longevity benefits from greater muscle mass and strength, as well as tactics for preserving muscle mass.

Strength & Muscle Mass

Peter Attia on the importance of preserving strength and muscle mass as we age

“If you have the aspiration of kicking ass when you’re 85, you can’t afford to be average when you’re 50.” —Peter Attia

#285 – AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more

“Nothing comes close to having a greater impact on the length and quality of your life than your training. And unfortunately, we can’t put it in a pill. You’ve got to be able to do it. There’s no biohack for it.” —Peter Attia

#261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D.

I would never want anybody to come away from this thinking, ‘I’m too old to do anything about it.’ I think as long as you’re breathing, you have a chance to do something about it.” —Peter Attia

Can a new drug mimic the effects of exercise on bone and muscle?

Researchers have recently discovered that a new drug called locamidazole may help to prevent loss of bone density and muscle mass during periods of inactivity, but it’s no substitute for all of the benefits of exercise.

#235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.

Most 40 year olds, 50 year olds, they have pain anyway. So I’d rather be strong and have pain than be weak and have pain.” —Layne Norton

Muscle Mass and Cognitive Function

A recent narrative review hypothesizes a key role for myokine disruption caused by physical inactivity.

#217 ‒ Exercise, VO2 max, and longevity | Mike Joyner, M.D.

The idea is to live a long time and then die quickly with minimal disability.” —Mike Joyner

Avoiding Injury Part II: Grip Strength

Not enough can be said about the importance of grip strength as you age. It’s one of the strongest physical associations with longer life.

Avoiding Injury Part I: Eccentric Strength

Accidental injury is among the leading causes of death in the developed world, and even when an injury itself is not directly responsible for ending one’s life, the associated debilitation can hasten the onset and progression of other health concerns.

Exercises After Shoulder Surgery (Post-Op Week 9)

As many of you know, I had shoulder surgery in March 2022. I was recently given clearance to expand my…

Why do we lose muscle strength with age?

Researchers have explored numerous contributors to loss of muscle strength with age, and it appears to boil down to two major factors: muscle quality and neuromuscular innervation.

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