How to Build and Maintain Muscle for Metabolic Health and Longevity

Mark Hyman

Feb 26, 2024

Episode description

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Muscle mass is essential for maintaining a healthy weight, but it is also a key factor in metabolic health, reducing the risk of chronic disease, and in improving our healthspan and longevity. While muscle requires consuming the right amount of protein for your body, weight-bearing exercises, as a part of strength training routine, are also an important ingredient for building skeletal muscle.

In today’s episode, I talk with Dr. Gabrielle Lyon, Dr. Sara Gottfried, and Dr. Todd LePine about the many benefits of muscle and why strength training is non-negotiable.

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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.

#insulin

#muscle

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.

#metabolism

#muscle

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.

#muscle

#obesity

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.

#longevity

#strength

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.

#equipment

#exercise

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%.

#nutrition

#osteoporosis

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.

#bones

#DEXA

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.