Longevity Neuroscientist: Fix These 5 Things After 40+ To Preserve Muscle Strength & Stay Young!
Rangan Chatterjee
Sep 13, 2024
Mindsip insights from this episode:
Challenge your brain with new difficult skills for optimal health
To maintain brain health, you need to provide an ongoing stimulus by learning new, difficult skills, because as soon as something becomes a habit, it's no longer the same stimulus.
Question normal lab ranges to optimize health
Normal ranges on blood tests are often based on an average population that is sick, so what's considered 'normal' is not necessarily optimal for health.
Protect fast-twitch fibers with resistance training for metabolic health
As you get older you lose fast-twitch muscle fibers, which are important for metabolic health and stability, and these are the ones you protect with resistance training.
Prioritize strength over muscle mass for optimal health
Strength relative to your muscle mass is the most important predictor of health, as studies show that having the most muscle is not always best, but being the strongest is.
Incorporate creatine for bone strength, brain health, and muscle function
Creatine is probably the one supplement that can be routinely recommended to pretty much everybody due to its benefits for bone strength, brain health, and muscle function.
Select creatine monohydrate with third-party testing for quality
When buying creatine, choose the cheap and well-studied 'creatine monohydrate' form and look for products with third-party testing certifications like 'Informed Sport'.
Support gut health with diverse dietary fuels
Your gut can use a wide range of fuels beyond fiber, including metabolites from protein or ketones from the blood, meaning it can be supported by various diets.
Implement two to four sets per muscle group weekly to build strength
The minimum effective dose to increase strength is somewhere between two and four sets per muscle group per week, as long as you go to a point approaching voluntary muscular failure.
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