The Link Between Muscle Mass and Longevity: What You Need to Know
Starting from 1st April, the government gave the green signal to Pharma companies to raise the prices of certain drugs. And by ‘certain’ drugs, we mean a whole bunch of essential ones. From the ubiquitous paracetamol to ones that are used to treat diabetes and cancer.
https://finshots.in/archive/an-explainer-on-the-national-list-of-essential-medicines/
12% expensive!! Phew
Now then, inflation is eating into medicines too..
So what should I do if my aim is longevity? Is there a way around?
Certainly and we at The longevity List will teach you just that…
PERSONAL STORY
Recently My Dad got his blood tests done because he would fatigue easily.
Results seemed fine. So he asked “ Why do I feel weak then?”
He’s never been to the gym. Been a 5am bird -walking his way into his 50s.
So I suggested him to load some muscle via exercise because… exactly what we will learn in this release .
Also, Which zero- cost medicine do you recommend?
EXERCISE»»MEDICINES
DATA FIRST-
“A 2018 study in JAMA that followed more than 120,000 people found that higher VO2 max (measured via a treadmill test) was associated with lower mortality across the board.”
2 . “As the authors of the JAMA study concluded, “Cardiorespiratory fitness is inversely associated with long-term mortality with no observed upper limit benefits.”
Have written in detail about V02 max in my earlier blog post check it out here
Does that mean I should ditch weight training and shift to cardio ?
NOOOO!
Studies also found that muscle mass plays a pivotal role in longevity.
From your 20s to 30s muscle mass & physical strength remains constant , but in your 40s you starting losing muscle mass and by the age of sixty five you lose approx 8 kgs of muscle mass which leads to a bunch of injuries, inactivity and inability to recover.
SO, two things
An increased VO2 max
Muscle mass
This is the recipe for a longer and healthier life (don’t forget about diet!)
Since I have covered VO2 max earlier , we will focus on muscle mass.
To build muscle you need the following :
Weight bearing exercises - incase you do not enjoy the luxury of a gym, body weight exercises will be more than sufficient.
Below are protocols pertaining to gym and non gym enthusiasts.
HPD- High protein diet.
BODYWEIGHT EXERCISES
Exercise I want you to focus on ( irrespective of your fitness goal & stage - beginner to advanced)
PUSHUPS
PULLUPS
SQUATS
LUNGES
Now you might find this list kind of outdated and want some exciting new exercises aimed at reduced belly fat and building biceps peak!
I ASSURE you. There is no exercise in the world aimed at reducing just belly fat or some expensive fat burner your neighbour informed you about.
NOW I need a favour from you for the better you-
Go on youtube - type each of these exercise , start slowly - progress gradually and you will see exceptional results.
I do understand . This might feel boring and that is where I come in.
Let’s do a deal-
1. Follow my early morning routine of 4 mins and repeat it thrice a day.
Now , I understand pushups might be hard- but you can use the table or an assistance band.
SQUATS AND LUNGES , would be fairly easier to follow.
TOTAL TIME = 12 MINS.
If you need help feel free to reach to me on twitter and via the comment section.
Weight training exercises
Muscle building guide (Gym equipped)
This form the basis for building muscle and is well equipped for people who enjoy gym sessions.
Protein factor
I am in the process of curating a detailed protein diet for students, working class and any person aiming for a high quality protein diet (free).
I do not believe in dishing out half cooked knowledge for my audience and hence scheduling the protein chapter for next week.
ALSO taking a moment to acknowledge the love received from you guys.
No physician today talks about VO2 max and muscle mass as core principles for living a longer and happier life but let’s not run the bus on them.
We are shifting to Preventive Medicine 3.0 and a taking a leap over Medicine 2.0 - PETER ATTIA.
Keep hustling.
Anshul.