BRAIN HEALTH AND STRENGTH TRAINING
Strength training significantly boosts brain health by increasing key brain region volume (like the hippocampus), improving memory, attention, and executive function, and enhancing neuroplasticity (the brain’s ability to adapt) through factors like BDNF. It helps protect against age-related decline and dementia by promoting new brain cell growth, reducing inflammation, and clearing harmful plaques, creating a virtuous cycle between muscle and mind.
Key Brain Benefits of Strength Training:
Improves Memory & Cognition: Boosts hippocampal volume and function, crucial for memory formation, and helps protect against cognitive decline.
Enhances Neuroplasticity: Increases Brain-Derived Neurotrophic Factor (BDNF), which supports new neuron growth and brain adaptability.
Reduces Dementia Risk: Studies show it can protect against brain shrinkage in vulnerable areas and may delay dementia progression, even in those with Mild Cognitive Impairment (MCI).
Boosts Mood & Focus: Releases neurochemicals that reduce stress and “brain fog,” improving focus and lowering depressive symptoms.
Fights Inflammation: Lowers pro-inflammatory cytokines that harm the brain.
How it Works:
Neurogenesis: Stimulates the birth of new brain cells.
Gray Matter: Increases volume in areas like the prefrontal cortex, vital for complex thinking.
Neuroprotective Factors: Triggers protective substances that shield neurons.
Research On Connections
Weight training twice a week may protect against dementia. Source: Fisher Center For Alzheimer’s
BIOLOGICAL AGING AND STRENGTH TRAINING
Building muscle is the key to increasing your resting metabolism i.e. how many calories you burn at rest. Strength training increases bone density, helps joints stay flexible and can reduce the symptoms of arthritis. Strength training helps reduce certain fat cells that put out signals to the body that increase inflammation. Resistance training also improves pain and physical function in knee osteoarthritis.
Muscle weakness marked by grip strength is associated with accelerated biological age. Results were found using ‘age acceleration clocks’ based on DNA methylation, a process that provides a molecular biomarker and estimator of the pace of aging.
Resistance training improves blood glucose control and helps the body use insulin more efficiently. It also decreases fat mass, increases muscle mass and improves strength. People with diabetes should aim for two or three resistance-training sessions per week.
Strength training increases insulin sensitivity, helping the body use glucose (sugar) more efficiently and effectively lowering blood sugar levels.
Resistance training promotes the growth of lean muscle mass, which in turn helps burn more calories and improves metabolism. Building muscle mass helps the body respond better to insulin, reducing the need for medication and improving blood sugar management.
Strength training enhances mobility and improves bone density, which can be particularly beneficial for older adults with diabetes.
Research On Connections
“Strength training increases bone density, helps joints stay flexible, and can reduce the symptoms of arthritis” Source: American Cancer Society
“Strength training helps reduce certain fat cells which put out signals to the body that increase inflammation” Source: Harvard Health
“Resistance training also improves pain and physical function in knee osteoarthritis” Source: National Library Of Medicine
“Muscle weakness marked by grip strength is associated with accelerated biological age. Results were found using ‘age acceleration clocks’ based on DNA methylation, a process that provides a molecular biomarker and estimator of the pace of aging” Source: Science Daily
“In a 2021 review of 16 studies from around the globe, researchers found that just 30 to 60 minutes a week of muscle-strengthening, or “resistance,” exercise increased life expectancy by 10 to 17 percent” Source: AARP
RECOMMENDED HEALTHY AGING PROTOCOL
“I Strength Train”: Answer = 3+ Days A Week