Extend Podcast with Darshan Shah, MD

26. Speed Up Your Metabolism NOW (The Power is in Your Muscles)

Jan 24, 2025

Discover the transformative power of strength training for your health and longevity. Learn how building and preserving muscle can significantly impact your metabolism and cognitive function. Delve into the fascinating role of muscles as an endocrine organ and their effects on aging. Get practical tips on optimizing workouts, including the importance of training to failure and recovery strategies like proper sleep and protein intake. It’s never too late to start reaping the life-extending benefits of strength training!

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Quick takeaways

Strength training is vital for longevity and can help combat muscle loss associated with aging, making it beneficial at any age.

Muscles operate as metabolic organs, influencing insulin sensitivity and overall health, emphasizing the importance of maintaining muscle mass through training.

Deep dives

The Importance of Strength Training for Longevity

Strength training plays a crucial role in extending both lifespan and health span, significantly impacting overall fitness, metabolic health, and even brain health. Engaging in regular strength training is linked to the maintenance of muscle mass, which typically declines with age, starting as early as the 30s. Studies have shown that individuals can regain muscle even later in life; for instance, a study found that 70-year-olds gained the same percentage of muscle mass as younger individuals when following the same strength training protocol. This demonstrates that it's never too late to start lifting weights, underscoring the potential lifelong benefits of strength training.

The Crucial Role of Strength Training in Health and Longevity

2min

Unlocking the Benefits of Strength Training for Lifelong Health

15min

In today’s episode of Extend, I’m diving into one of the most powerful and underutilized tools for your health and longevity: strength training. Whether you’re a gym regular or just getting started, this episode will break down the science and practical strategies you need to transform your fitness routine.

Together, we’ll explore the four essential pillars of strength training: building and preserving muscle as you age, how your muscles directly impact your metabolism, the surprising role of muscles as an endocrine organ, and how to create an effective, sustainable routine that fits your lifestyle. From understanding the difference between slow and fast-twitch muscle fibers to how myokines impact everything from brain health to inflammation, this episode is packed with game-changing insights.

I’m also sharing actionable tips for optimizing your workouts, from training to failure for muscle growth to recovery techniques like proper sleep, protein intake, and using saunas post-workout. Whether you’re 20 or 70, it’s never too late to reap the life-extending benefits of strength training.

Ready to take your fitness to the next level? Tune in !

I also discuss:

(00:12) Why Strength Training is the Ultimate Longevity Tool

(03:14) The Truth About Muscle Loss and Aging

(06:35) How Strength Training Transforms Metabolic Health

(17:38) Strength Training: The Key to Consistency and Longevity

Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram: https://www.instagram.com/darshanshahmd/