How to Build and Maintain Muscle for Metabolic Health and Longevity
Mark Hyman
Feb 26, 2024
Mindsip insights from this episode:
Avoid sedentary lifestyle to prevent insulin resistance in youth
Even lean and otherwise healthy 18-year-olds can develop insulin resistance in their muscles if they are sedentary.
Earn skeletal muscle as your metabolic currency
Skeletal muscle is a unique metabolic currency that cannot be bought; it must be earned through physical effort.
Shift focus from obesity to enhancing skeletal muscle health
The modern health crisis isn't an obesity problem but a problem of low or unhealthy skeletal muscle, which is the true tissue to focus on.
Prioritize strength training for longevity over cardio
If forced to choose only one form of exercise for longevity, strength training is more important than cardiovascular training, especially as you age.
Utilize TB12 Sports resistance band system for portable and safe workouts
Dr. Mark Hyman personally uses the TB12 Sports resistance band system because it's portable, effective, and causes fewer injuries.
Reconsider milk consumption to reduce fracture risk
Contrary to popular belief, data suggests that for every glass of milk consumed, the risk of an osteoporotic fracture increases by 9%.
Get baseline DEXA scan to monitor bone health
To proactively manage bone health, get a baseline DEXA scan around age 30 to 35 to establish your peak bone mass for future comparisons.
Avoid acid blockers to protect bone health
Commonly prescribed acid-blocking medications like Prilosec and Nexium are a major risk factor for osteoporosis because they inhibit mineral absorption.
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