With an impressive 1.2 million followers on Youtube Dr Hyman is a renowned person of interest in the health & Fitness community, although based in the US he has fans all across the Globe
. In a recent episode of The Doctor’s Pharmacy, Dr. Mark Hyman highlighted the transformative power of strength training in combating aging and improving overall health. With a staggering 95% of Americans experiencing metabolic dysfunction, Dr. Hyman emphasized the urgent need for effective solutions, pointing to muscle mass as a critical factor in longevity.
After the age of 30, individuals can lose up to 5% of their muscle mass every decade, leading to various health issues, including diabetes and heart disease. Dr. Hyman argues that lean muscle is not just about aesthetics; it’s vital for metabolic health and acts as a protective barrier against numerous diseases. Those with higher muscle mass tend to live longer, reinforcing the notion that muscle is the “currency of longevity.”
The Benefits of Building Muscle
Research shows that resistance training can significantly improve metabolic health by reducing inflammation and enhancing the body’s ability to regulate insulin. Dr. Hyman explained that muscle acts as a metabolic organ, secreting beneficial molecules called myokines. These myokines help regulate inflammation and can enhance mental well-being, particularly in older adults.
Strength training has been linked to better cognitive function, with studies revealing that it boosts brain-derived neurotrophic factor (BDNF), promoting neurogenesis and improving memory. Remarkably, even short bouts of resistance training can yield immediate cognitive benefits.
Additionally, Dr. Hyman pointed out the profound impact of strength training on mental health. It has been shown to alleviate symptoms of depression and anxiety, often more effectively than counseling or medication. This is especially relevant given the rising mental health crisis.
Physical Health Benefits
Beyond cognitive and mental health benefits, strength training is essential for cardiovascular health. The American Heart Association acknowledges that resistance training can lower all-cause mortality and improve heart health. Combining resistance training with aerobic exercises offers even greater benefits, reducing risks associated with chronic diseases.
Moreover, resistance training positively affects hormone levels, particularly testosterone in men and estrogen in women, which are crucial for sexual health and overall well-being.
Getting Started with Strength Training
Dr. Hyman encourages everyone to incorporate strength training into their routines, regardless of fitness levels. Simple exercises like squats, push-ups, and lunges can be performed with minimal equipment. He advocates for starting with just one workout per week for maintenance, while aiming for three to four sessions to significantly increase strength and muscle size.
He also emphasizes the importance of proper nutrition, particularly protein intake, to support muscle growth.
Conclusion
In summary, strength training emerges as a powerful tool for enhancing health and longevity. Dr. Hyman’s insights underscore the necessity of building and maintaining muscle mass to combat the metabolic health crisis plaguing many Americans. With accessible strategies and a focus on nutrition, individuals can take control of their health, promoting not just physical strength but also mental resilience as they age.
Who is Dr Hyman?
Dr Hyman is an American doctor and also the founder of the Ultra wellness Centre . He also has several books under his belt including Get Thin & Young Forever
For more insights, tune in to The Doctor’s Pharmacy next Friday for further health hacks that empower and rejuvenate.
