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.

Exercise

Guest Episode

Bone health for life

Ep. #322 with Belinda Beck, Ph.D.

Understanding science

Free Article

Research Worth Sharing, October 2024 Edition

Nutrition

AMA

Protein’s impact on appetite and weight management, and uric acid's link to disease and how to manage levels

Ep. #313 (AMA #62)

Longevity

Podcast Episode

Longevity 101

Ep. #311

Exercise

Free Article

My recent lesson in overtraining – and in the power of seeing first-hand the impacts of positive health changes

Exercise

Podcast Episode

Exercise for aging people: where to begin, and how to minimize risk while maximizing potential

Ep. #307

Exercise

QPS

NEW: Introducing quarterly podcast summaries - Peter shares his biggest takeaways on muscle protein synthesis, VO2 max, toe strength, gut health, and more

Ep. #304

Exercise

Free Article

With exercise, results matter more than “time served”

Nutrition

Guest Episode

Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training

Ep. #299 with Luc van Loon, Ph.D.

Exercise

Free Article

Resistance training partially reverses some of the hallmarks of aging type II muscle fibers

Exercise

Guest Episode

Foot health: preventing and treating common injuries, enhancing strength and mobility, picking footwear, and more

Ep. #296 with Courtney Conley, D.C.

Nutrition

Premium Article

Optimizing protein quantity, distribution, and quality

Exercise

Guest Episode

Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK

Ep. #292 with Jason McCarthy

Nutrition

Free Article

Does low iron intake change exercise capacity?

Exercise

Free Article

You’re never too old to start exercising – just ask a 93-year-old rowing champion

Exercise

Guest Episode

Lower back pain: causes, treatment, and prevention of lower back injuries and pain

Ep. #287 with Stuart McGill, Ph.D.

Nutrition

Free Article

New insights on maximizing protein utilization for muscle protein synthesis

Exercise

AMA

Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more

Ep. #285 (AMA #55)

Understanding science

Free Article

Research Worth Sharing, December 2023 Edition

Nutrition

Free Article

How does aging increase risk of dehydration?

Nutrition

Premium Article

The cases for and against dietary protein for healthy aging

Exercise

AMA

Heart rate recovery, strength training, rucking, kidney function, and brain health

Ep. #262 (AMA #49)

Exercise

Podcast Episode

Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength

Ep. #261

Risks

Guest Episode

Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting

Ep. #252 with Rhonda Patrick, Ph.D.