Strength and Mobility (S&M) Domain
S&M Domain
Get Fit and Live Longer
Association of Muscle-Strengthening and Aerobics with Mortality in US Adults 65 years and older
10-31-22
This is an observational study that looked at data over 8 years—decent but not perfect. Relies on people self-reporting their activities which is not always ideal. Group was 65 years of age and above with over 115,000 participants.
While previous studies have shown that muscle strengthening helps prevent falls and maintain activities of daily living, this study showed an improvement in mortality (death)—a 25% to 30% decrease in mortality which is quite significant.
Muscle strengthening improvement in mortality occurred with 2 to 6 weekly sessions along with 10 to >300 minutes of moderate-to-vigorous aerobic activity.
Comment: 2 to 6 weekly sessions of muscle strengthening along with 10 minutes to 5 hours moderate-to-vigorous aerobic activity weekly improves longevity in people >65 years old. Use your body for what it was designed to do and live better and longer.
Webber BJ et al. Association of muscle-strengthening and aerobic physical activity with mortality in US adults aged 65 years or older. JAMA Netw Open 2022 Oct 17; 5:e2236778. (https://doi.org/10.1001/jamanetworkopen.2022.36778.)
Myostim
Love this stuff. I drink it while training.
Weight Loss Drugs and Retaining Lean Muscle Mass
These drugs are popular, but at what risk?
2-9-24
Weight loss medications such as Wegovy (semaglutide) and Mounjaro (tirzepatide) have become increasingly popular recently. While I have many patients on these medications, I do have some reservations about prescribing them, the main one being potential loss of lean body mass. I talk at length with my patients about maintaining muscle and staying strong. I want us all to be sturdy and resilient versus weak and frail. Hormone replacement, particularly testosterone (although estrogen is vital for bone health as well), is an important component towards maintaining strength and lean mass.
How, though, do we assess and address this in other ways?
A good idea is to get a body composition analysis. There are several ways to do this and they all give us an idea of a person’s muscle and fat mass.
A BIA, or bioelectrical impedance analysis, is a fairly inexpensive way although not as accurate as others. These can be purchased for home use.
A DEXA scan is a very accurate way to assess body composition and has the added benefit of assessing bone health. It’s done at an imaging center and is relatively low cost (a couple hundred dollars depending on the center) if insurance doesn’t cover it, which it often does. This is my preferred method due to accuracy and the amount of information attained.
As far as preserving lean body mass, adequate protein intake along with strength training are vitally important. I recommend for all of my patients protein intake of at least 1.5 grams of protein per kilogram of body weight per day (to convert from pounds divide weight in lbs by 2.2, so 200lbs = 90kg). Example: a 200lb person should aim for at least 135g of protein a day. This should be spread out during the day as best as possible. We can get into the weeds on the type of protein (plant vs. animal) but for the most part it really doesn’t matter and protein shakes are fine (I have one at least once a day).
Strength training at least twice a week is also important. Each session should be at least a half hour of dedicated exercise. Target major muscle groups in the 8-12 repetition range.
Weight loss is important if a person is too heavy, but don’t neglect other key areas for maintaining health during responsible weight loss: hormone replacement therapy if appropriate, adequate protein intake, and strength training.
Some info from: Retaining Lean Body Mass While Taking Weight Loss Drugs - Medscape - Jan 25, 2024.
My go-to protein shake. I start everyday with 2 scoops in water.