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

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.

The metabolic benefits of exercise & muscle mass

This video clip is from episode #205 – Energy balance, nutrition, & building muscle with Layne Norton, Ph.D. (Pt.2), originally released…

Strength and stability are essential for longevity

Envision yourself at 90 years old. What do you want to be able to do, physically? Perhaps it’s as simple…

The difference between maximum aerobic capacity and efficiency

This video clip is from #151 – Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance, originally…

Breaking down VO2 max: Definition, history, why it plateaus, and whether it really matters

This video clip is from #151 – Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance, originally…

#206 – Exercising for longevity: strength, stability, zone 2, zone 5, and more

We can do zone 2 our entire lives; we can do it safely, and it just yields enormous dividends.” —Peter Attia

Fasting & protein: the impact of fasting on muscle mass

This video clip is from Ask Me Anything (AMA) #32 — Exercise, squats, deadlifts, BFR, and TRT, originally released on…

#205 – Energy balance, nutrition, & building muscle | Layne Norton, Ph.D. (Pt.2)

Lean body mass is inversely proportional to your risk of mortality after age 50.” —Layne Norton

#199 – Running, overcoming challenges, and finding success | Ryan Hall

You just got to bring yourself back to being present in this moment, and there’s always enough to get you through this moment.” —Ryan Hall

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