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Dr. J.S. Rajkumar on the Power of Weight Training: A Path to Longevity Dr. J.S. Rajkumar emphasizes the often-underestimated value of weight training—not just for aesthetics, but as a crucial pillar of long-term health and vitality. He explains that incorporating strength training into your routine improves muscle mass, strengthens...

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Dr JS Rajkumar

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274,486 görüntüleme • 1 yıl önce •via X (Twitter)

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You give me lots of complex bro 😂😂. Getting motivated because of you 🙏🙏🙏 #Jsrocks

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Respected Major, you are the motivation for many young hearts.. keep it going. Thank you.

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🚴‍♂️ Higher cardiorespiratory fitness may reduce dementia risk, even for those with a genetic predisposition! A study links high fitness to better cognition and delayed dementia onset by over 1.4 years. 🔗 #DementiaPrevention #Fitness #BrainHealth 🧠

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Dr. J.S. Rajkumar highlights weight training as essential for longevity, advocating for its inclusion in daily routines to boost health and vitality at any age.

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My girlfriend has better physic than this bozo.

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He looks like someone who started gymming very late in his life !

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Your man boobs are sagging mate.

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Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:
0:32

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 görüntüleme • 1 yıl önce

Resistance training can have long-term benefits that last years. Even if you later quit. Just one year of high-intensity resistance training can preserve leg strength in older adults for three years after stopping—even as muscle mass declines. This surprising resilience suggests that the benefits of strength training extend far beyond muscle size, creating lasting neuromuscular adaptations that keep you strong long after the workouts end. In contrast, those who engaged in moderate-intensity training (body weight) or did not exercise experienced significant losses in both strength and functionality within the three years after training stopped. This suggests that resistance training could be crucial for maintaining muscular functionality later in life, perhaps due to lasting increases in neuromuscular components like acetylcholine receptors — an idea sometimes referred to as “muscle memory.” Dr. Layne Norton (Layne Norton, PhD) dives deep into these surprising findings in episode 94 of the FoundMyFitness podcast. To get the full breakdown, make sure to watch the full episode:
1:20

Resistance training can have long-term benefits that last years. Even if you later quit. Just one year of high-intensity resistance training can preserve leg strength in older adults for three years after stopping—even as muscle mass declines. This surprising resilience suggests that the benefits of strength training extend far beyond muscle size, creating lasting neuromuscular adaptations that keep you strong long after the workouts end. In contrast, those who engaged in moderate-intensity training (body weight) or did not exercise experienced significant losses in both strength and functionality within the three years after training stopped. This suggests that resistance training could be crucial for maintaining muscular functionality later in life, perhaps due to lasting increases in neuromuscular components like acetylcholine receptors — an idea sometimes referred to as “muscle memory.” Dr. Layne Norton (Layne Norton, PhD) dives deep into these surprising findings in episode 94 of the FoundMyFitness podcast. To get the full breakdown, make sure to watch the full episode:

Dr. Rhonda Patrick

184,115 görüntüleme • 1 yıl önce

Calisthenics is an ancient form of strength training that uses the body weight as resistance to perform a variety of exercises, such as squats, push-ups, pull-ups, and lunges.
0:21

Calisthenics is an ancient form of strength training that uses the body weight as resistance to perform a variety of exercises, such as squats, push-ups, pull-ups, and lunges.

Massimo

132,489 görüntüleme • 10 ay önce

Dr. J.S. Rajkumar on the Right Way to Use a Western Toilet for Better Digestive Health Dr. J.S. Rajkumar Dr JS Rajkumar sheds light on a small change that can make a big difference when it comes to using the western toilet correctly. He explains that placing a small stool under your feet while sitting helps mimic the natural squatting position, which straightens the rectum and allows for smoother bowel movements. This posture helps reduce strain and is much healthier for your colon. He further emphasizes that waste and harmful toxins shouldn't linger too long along the digestive walls, as prolonged retention can cause irritation, inflammation, and even lead to more serious issues over time. #Health #DrJSR
0:54

Dr. J.S. Rajkumar on the Right Way to Use a Western Toilet for Better Digestive Health Dr. J.S. Rajkumar Dr JS Rajkumar sheds light on a small change that can make a big difference when it comes to using the western toilet correctly. He explains that placing a small stool under your feet while sitting helps mimic the natural squatting position, which straightens the rectum and allows for smoother bowel movements. This posture helps reduce strain and is much healthier for your colon. He further emphasizes that waste and harmful toxins shouldn't linger too long along the digestive walls, as prolonged retention can cause irritation, inflammation, and even lead to more serious issues over time. #Health #DrJSR

Dr JS Rajkumar

71,369 görüntüleme • 1 yıl önce

Dr. J.S. Rajkumar on the Ajapadham Avatharam of Lord Shiva Dr. J.S. Rajkumar speaks about the Ajapadham Avatharam, a powerful and symbolic form of Lord Shiva. In this incarnation, Lord Shiva is depicted standing firmly on one leg — a profound representation of balance, discipline, and unshakable focus. This pose signifies independence and inner strength, reminding us that true power comes from within. Dr. Rajkumar reflects on how Ajapadham is not just a form, but a message — to remain centered amidst chaos, to rise above dependence, and to walk the path of spiritual clarity with unwavering resolve. It is an embodiment of divine control over the physical and spiritual planes. #Lordshiva #Shiv
0:57

Dr. J.S. Rajkumar on the Ajapadham Avatharam of Lord Shiva Dr. J.S. Rajkumar speaks about the Ajapadham Avatharam, a powerful and symbolic form of Lord Shiva. In this incarnation, Lord Shiva is depicted standing firmly on one leg — a profound representation of balance, discipline, and unshakable focus. This pose signifies independence and inner strength, reminding us that true power comes from within. Dr. Rajkumar reflects on how Ajapadham is not just a form, but a message — to remain centered amidst chaos, to rise above dependence, and to walk the path of spiritual clarity with unwavering resolve. It is an embodiment of divine control over the physical and spiritual planes. #Lordshiva #Shiv

Dr JS Rajkumar

13,535 görüntüleme • 1 yıl önce

Joey Diaz on Ozempic and getting older: The fat man is going to come back stronger if you just rely on the drug. Real change comes from lifting weights and walking, even 30 minutes a day of resistance training to fight sarcopenia and keep bone density. He got down to 274 lbs (124 kg) on Weight Watchers without weights. Now at his current weight, he’s lifting and feels the difference. Resistance training 2–3 times per week significantly slows sarcopenia (age-related muscle loss), improves bone density, boosts metabolism, and enhances insulin sensitivity in older adults, according to extensive research from the American College of Sports Medicine and others.
1:29

Joey Diaz on Ozempic and getting older: The fat man is going to come back stronger if you just rely on the drug. Real change comes from lifting weights and walking, even 30 minutes a day of resistance training to fight sarcopenia and keep bone density. He got down to 274 lbs (124 kg) on Weight Watchers without weights. Now at his current weight, he’s lifting and feels the difference. Resistance training 2–3 times per week significantly slows sarcopenia (age-related muscle loss), improves bone density, boosts metabolism, and enhances insulin sensitivity in older adults, according to extensive research from the American College of Sports Medicine and others.

Camus

86,100 görüntüleme • 1 ay önce

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!
0:29

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!

Dr. Rhonda Patrick

222,861 görüntüleme • 1 yıl önce

Older adults need twice as much protein per meal as younger adults to get the same amount of muscle protein synthesis. That's because muscles become less sensitive to amino acids in response to protein intake, a phenomenon known as anabolic resistance. Most people think this is due to aging, but physical inactivity is the real culprit. People are less active as they get older. Only about 30% of young adults and just 20% of older adults regularly engage in some form of resistance training. Older adults who stay physically active or who engage in resistance exercise right before consuming protein don't experience anabolic resistance. Their anabolic response is identical to that of younger adults. How do I interpret this? If you're older, you might need a higher daily and per-meal protein dose (30–40 grams versus 20–30 grams for someone younger) to maximize muscle protein synthesis and increase or maintain muscle mass. But it also means that staying physically active and strength training often is the key to preventing "age-related" anabolic resistance. It's not inevitable.
1:02

Older adults need twice as much protein per meal as younger adults to get the same amount of muscle protein synthesis. That's because muscles become less sensitive to amino acids in response to protein intake, a phenomenon known as anabolic resistance. Most people think this is due to aging, but physical inactivity is the real culprit. People are less active as they get older. Only about 30% of young adults and just 20% of older adults regularly engage in some form of resistance training. Older adults who stay physically active or who engage in resistance exercise right before consuming protein don't experience anabolic resistance. Their anabolic response is identical to that of younger adults. How do I interpret this? If you're older, you might need a higher daily and per-meal protein dose (30–40 grams versus 20–30 grams for someone younger) to maximize muscle protein synthesis and increase or maintain muscle mass. But it also means that staying physically active and strength training often is the key to preventing "age-related" anabolic resistance. It's not inevitable.

Dr. Rhonda Patrick

84,133 görüntüleme • 9 ay önce

What matters for building muscle in the gym: • Mechanical tension • Number of hard sets • Training at long muscle lengths Outside of that... the world is your oyster as to how you do it You just have to show up And remember: At the end of the day, hard training and consistency are what matter most
1:27

What matters for building muscle in the gym: • Mechanical tension • Number of hard sets • Training at long muscle lengths Outside of that... the world is your oyster as to how you do it You just have to show up And remember: At the end of the day, hard training and consistency are what matter most

FoundMyFitness Clips

23,311 görüntüleme • 1 yıl önce

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:
1:14

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

92,595 görüntüleme • 1 yıl önce

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.
1:08

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

TheLiverDoc™

505,792 görüntüleme • 2 yıl önce

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:
1:26

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:

Dr. Rhonda Patrick

124,040 görüntüleme • 1 yıl önce

She lost 40 pounds, but most of it was muscle. That's one of the biggest concerns people overlook when using GLP-1 medications or losing weight too quickly. In this episode, bariatric surgeon Dr. Bernie Hanna explains why preserving muscle is just as important as losing fat—and why strength training should be part of the conversation. He also shares why he believes cardio has been overemphasized when it comes to long-term health and weight loss. 🎙️ My conversation with Bernie Hanna MD is LIVE now on YouTube, Spotify, and Apple Podcasts. Watch the full episode here: Studio: Level 9 Studios Editor: AntMan Media
1:01

She lost 40 pounds, but most of it was muscle. That's one of the biggest concerns people overlook when using GLP-1 medications or losing weight too quickly. In this episode, bariatric surgeon Dr. Bernie Hanna explains why preserving muscle is just as important as losing fat—and why strength training should be part of the conversation. He also shares why he believes cardio has been overemphasized when it comes to long-term health and weight loss. 🎙️ My conversation with Bernie Hanna MD is LIVE now on YouTube, Spotify, and Apple Podcasts. Watch the full episode here: Studio: Level 9 Studios Editor: AntMan Media

Ava Devines Bad Advice

61,824 görüntüleme • 16 gün önce

A powerful endorsement of the value of Indian military training 🇮🇳🤝🇰🇪 General Charles Kahariri, Chief of Defence Forces of Kenya, reflects on his training at Indian Navy's Navigation and Direction School, Kochi, in 1993, describing it as a world-class learning experience that contributed significantly to his growth as an officer. India and Kenya's defence partnership continues to be strengthened through decades of training exchanges, professional cooperation and enduring people-to-people ties. #IndiaKenya #DefenceCooperation #IndiaAfricaPartnership PMO India Dr. S. Jaishankar Rajnath Singh Randhir Jaiswal Ministry of Defence, Government of India HQ IDS SpokespersonNavy IN Kenya Defence Forces Chief of the Kenya Defence Forces ITEC Indian Diplomacy
2:34

A powerful endorsement of the value of Indian military training 🇮🇳🤝🇰🇪 General Charles Kahariri, Chief of Defence Forces of Kenya, reflects on his training at Indian Navy's Navigation and Direction School, Kochi, in 1993, describing it as a world-class learning experience that contributed significantly to his growth as an officer. India and Kenya's defence partnership continues to be strengthened through decades of training exchanges, professional cooperation and enduring people-to-people ties. #IndiaKenya #DefenceCooperation #IndiaAfricaPartnership PMO India Dr. S. Jaishankar Rajnath Singh Randhir Jaiswal Ministry of Defence, Government of India HQ IDS SpokespersonNavy IN Kenya Defence Forces Chief of the Kenya Defence Forces ITEC Indian Diplomacy

India in Kenya

17,489 görüntüleme • 1 ay önce

Strength lost to old age primarily reflects a reversible decline in muscle quality, not just lost mass. If you're old (or have aging parents), that means strength can come back quickly — with the diligent application of effort. Even if you're ninety years old. I'll talk about two studies that illustrate this point... One study took frail, institutionalized adults aged 90 and older. The other took 85+ year olds that were still living independently. The findings? The participants in the first study increased their strength by an average of 174%, thigh muscle mass by 9%, and gait speed by 48% after just 8 weeks of high-intensity resistance training — essentially reversing their frailty and disability. (PMID: 2342214) In the second, the still independently living adults aged 85 and older increased their quadriceps muscle cross-sectional area by 11%, whole-body lean mass by 2%, and leg strength by 46% after just 12 weeks of resistance training. (PMID: 37875254) Some common themes that tend to contribute to the success of trials like these: • Progressive resistance training with adequate volume and resistance • Actually adhering to the prescribed training during the period (the studies excluded non-compliant participants) I think one of the takeaways is that the further you fall, in terms of functional loss attributable to old age, in some ways the better positioned you might be to pick back up — highlighting that it really is never too late. Moreover, when you think about the possibility of increasing your relative strength by such a large amount in very short time frames on the order of weeks — even if you can't reasonably expect to add much in terms of absolute muscle mass — you're talking about significant changes to quality of life. People no longer using canes, rising from chairs without having to use their arms. You get the picture. I think overall this should be highly encouraging to most people, no matter what your age. Episode throwback clip featuring Dr. Stuart Phillips (Stuart Phillips (he/him)) from Episode 76 of the FoundMyFitness Podcast:
3:17

Strength lost to old age primarily reflects a reversible decline in muscle quality, not just lost mass. If you're old (or have aging parents), that means strength can come back quickly — with the diligent application of effort. Even if you're ninety years old. I'll talk about two studies that illustrate this point... One study took frail, institutionalized adults aged 90 and older. The other took 85+ year olds that were still living independently. The findings? The participants in the first study increased their strength by an average of 174%, thigh muscle mass by 9%, and gait speed by 48% after just 8 weeks of high-intensity resistance training — essentially reversing their frailty and disability. (PMID: 2342214) In the second, the still independently living adults aged 85 and older increased their quadriceps muscle cross-sectional area by 11%, whole-body lean mass by 2%, and leg strength by 46% after just 12 weeks of resistance training. (PMID: 37875254) Some common themes that tend to contribute to the success of trials like these: • Progressive resistance training with adequate volume and resistance • Actually adhering to the prescribed training during the period (the studies excluded non-compliant participants) I think one of the takeaways is that the further you fall, in terms of functional loss attributable to old age, in some ways the better positioned you might be to pick back up — highlighting that it really is never too late. Moreover, when you think about the possibility of increasing your relative strength by such a large amount in very short time frames on the order of weeks — even if you can't reasonably expect to add much in terms of absolute muscle mass — you're talking about significant changes to quality of life. People no longer using canes, rising from chairs without having to use their arms. You get the picture. I think overall this should be highly encouraging to most people, no matter what your age. Episode throwback clip featuring Dr. Stuart Phillips (Stuart Phillips (he/him)) from Episode 76 of the FoundMyFitness Podcast:

Dr. Rhonda Patrick

135,275 görüntüleme • 2 yıl önce

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility
0:26

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility

Rowan

24,290 görüntüleme • 5 ay önce

Andrej Karpathy explains why he thinks of LLMs as "people spirits." He describes them as simulations of people. The technical machinery is a transformer neural network that processes text in chunks, applying equal computing power to each piece. The system learns by reading billions of web pages and books. After training, it becomes a machine that can mimic how humans write and communicate. The key insight is that training on human content gives these models an emergent human-like psychology. This explains why LLMs often respond in surprisingly human ways. This framework opens up both their strengths and limitations. They simulate human patterns because that's their training data, but they remain statistical simulations rather than conscious beings. Understanding LLMs as "people spirits" helps set proper expectations for these tools and explains their uncannily human behavior.
1:43

Andrej Karpathy explains why he thinks of LLMs as "people spirits." He describes them as simulations of people. The technical machinery is a transformer neural network that processes text in chunks, applying equal computing power to each piece. The system learns by reading billions of web pages and books. After training, it becomes a machine that can mimic how humans write and communicate. The key insight is that training on human content gives these models an emergent human-like psychology. This explains why LLMs often respond in surprisingly human ways. This framework opens up both their strengths and limitations. They simulate human patterns because that's their training data, but they remain statistical simulations rather than conscious beings. Understanding LLMs as "people spirits" helps set proper expectations for these tools and explains their uncannily human behavior.

Aish

16,309 görüntüleme • 1 yıl önce

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer
1:14

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Dr. Rhonda Patrick

1,037,491 görüntüleme • 4 ay önce

Walking supports cardiovascular health and is worth keeping in your routine. It does not, however, provide the mechanical tension required to stimulate muscle maintenance or growth, and it does not generate the bone-loading forces necessary to preserve skeletal density over time. Sarcopenia progresses without a direct resistance stimulus, regardless of how many steps you take. Longevity requires both. Walking is the floor. Resistance training is the intervention that protects your muscles and bones as you age.
0:23

Walking supports cardiovascular health and is worth keeping in your routine. It does not, however, provide the mechanical tension required to stimulate muscle maintenance or growth, and it does not generate the bone-loading forces necessary to preserve skeletal density over time. Sarcopenia progresses without a direct resistance stimulus, regardless of how many steps you take. Longevity requires both. Walking is the floor. Resistance training is the intervention that protects your muscles and bones as you age.

Dr. Gabrielle Lyon

13,507 görüntüleme • 2 ay önce

Why Women Should Rethink Strength Training | Gabrielle Lyon, D.O. (Dr. Gabrielle Lyon), Mike Boyle (Mike Boyle Strength and Conditioning), and Jeff Cavaliere, M.S.P.T., C.S.C.S. (Jeff Cavaliere) This clip is from episode # 365 of The Drive which was released on 9/22/25. In the full episode, we cover: -Why so many people struggle to begin and sustain resistance training despite its proven health benefits -The essential role of nutrition and protein in shaping body composition, recovery, and long-term performance -The trade-offs between unilateral training and heavy bilateral lifts, and their impact on strength, aging, and injury risk -The long-term effects of early sports specialization in children versus the benefits of multi-sport development -More Watch or listen (Ep. # 365) to the full episode on my website (https:/peterattiamd.com/trainingforlongevity) or your favorite podcast player.
1:30

Why Women Should Rethink Strength Training | Gabrielle Lyon, D.O. (Dr. Gabrielle Lyon), Mike Boyle (Mike Boyle Strength and Conditioning), and Jeff Cavaliere, M.S.P.T., C.S.C.S. (Jeff Cavaliere) This clip is from episode # 365 of The Drive which was released on 9/22/25. In the full episode, we cover: -Why so many people struggle to begin and sustain resistance training despite its proven health benefits -The essential role of nutrition and protein in shaping body composition, recovery, and long-term performance -The trade-offs between unilateral training and heavy bilateral lifts, and their impact on strength, aging, and injury risk -The long-term effects of early sports specialization in children versus the benefits of multi-sport development -More Watch or listen (Ep. # 365) to the full episode on my website (https:/peterattiamd.com/trainingforlongevity) or your favorite podcast player.

Peter Attia

72,469 görüntüleme • 10 ay önce