The Importance of Weight Training, Protein, and Muscle
Mark Hyman
Jun 30, 2025
Mindsip insights from this episode:
Choose resistance training over therapy for depression relief
A comprehensive review in the British Medical Journal found resistance training offered the biggest benefit for depression, proving as or more effective than counseling or medication.
Choose regeneratively raised meat for enhanced omega-3s and nutrients
Regeneratively raised meat, like that from the company Force of Nature, is superior as it contains higher levels of omega-3 fats, minerals, and antioxidants.
Increase protein intake to combat anabolic resistance in aging
As you age, you develop anabolic resistance, meaning you need more protein—around 1.6 grams per kilogram of body weight—to stimulate muscle growth effectively.
Increase contact points to enhance exercise intensity
When you increase the points of contact during an exercise, such as having your back and feet supported, you can train the target muscle with greater intensity.
Prioritize high ground activity for serious muscle growth
For serious muscle growth, prioritize stable, machine-based exercises with multiple points of contact, which is called 'high ground activity,' over less stable movements.
Incorporate exercise snacks to combat sedentary lifestyle effects
Exercise snacks are isolated, vigorous exercise bouts of less than a minute, like 10-20 air squats, performed periodically to offset the negative effects of sitting all day.
Perform one all-out workout weekly to maintain strength
To maintain your current strength, research shows that one all-out workout per week, with one set per exercise pushed to fatigue, can be effective.
Leverage muscle health to regulate inflammation and hormones
Your muscles secrete over 600 health-promoting messenger molecules called myokines that regulate inflammation, hormones, and blood sugar.
Prioritize protein in your first meal to prevent muscle breakdown
To counteract muscle breakdown from an overnight fast, your first meal of the day is critical and should contain 30 to 50 grams of protein.
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