We often associate resilience with a strong mindset, but it is more than that. It encompasses not only our mental frameworks but also the condition of our physical body. One very often overlooked aspect is the health of our skeletal muscle: the largest organ in our body – and one of the keys to longevity.
In fact, we often talk about fat and being overfat but seldom speak of being under-muscled. Throughout my medical career, I have encountered countless patients grappling with preventable diseases like type 2 diabetes, cardiovascular disease, and obesity. And during my residency I had the opportunity to provide nutritional counselling, which shed light on how simple improvements to unhealthy lifestyle patterns can change the trajectory of health.
Rethinking Health: Muscle Mass vs. Body Fat
These experiences prompted me to pursue further research and a fellowship in geriatrics and nutritional sciences at Washington University. Over the course of these years, I made a profound discovery: the common denominator among many health issues wasn’t excess fat but insufficient muscle mass.
This realisation challenged the prevailing narrative on weight loss and health that myself and thousands of other physicians had been taught in medical school.
Redefining Resilience: Why Muscle Health Matters
In a world where sedentary lifestyles and convenience foods have become the norm, our bodies suffer the consequences of muscular atrophy and sarcopenia over time, leading to a myriad of health issues and, therefore, decreased resilience.
But why is muscle mass so crucial to our health and resilience? Skeletal muscle (the muscle that moves bones to control our locomotion) not only constructs our physical architecture but also impacts our physiological infrastructure.
Muscle: The Metabolic Powerhouse for Disease Prevention
As the largest organ in our body, our muscular system is also our metabolic currency, our reservoir for amino acids, and it plays a vital role in fighting inflammation throughout the body. Muscles are the largest site for glucose metabolism, which is critical to reversing insulin resistance and preventing or even treating chronic illnesses such as diabetes or cognitive decline.
Cell signals (myokines) released from muscle during physical activity interact with cell signals released from fat cells (adipokines) and even chemical signals from your microbiome to influence how your brain and body work.
Recommended weekly strength training by Dr. Lyon
BEGINNERS
- Aim for 150 minutes of moderate or 75 minutes of vigorous aerobic activity, plus resistance training for all major muscle groups twice a week.
INTERMEDIATES
- Take at least 150 minutes of vigorous aerobic exercise, and resistance training for all major muscle groups twice a week.
- In addition, it is recommended to include moderate to high- intensity resistance training 3-4 times per week.
ADVANCED
- Advanced levels should take at least 150 minutes of vigorous aerobic exercise, and resistance training for all major muscle groups twice a week.
- In addition, it is recommended to perform high-intensity resistance training 4-6 times per week.
Longer-term benefits include a stronger body and bones, an improved blood profile including lower triglycerides, metabolism protection, increased survivability against nearly every disease, and a better mood. Research has shown that individuals with higher muscle mass are better equipped to handle physical demands and exhibit greater resilience to various health challenges, including cardiovascular disease, diabetes, and cognitive decline.1
So, how can we improve the quality and size of our muscles? Strength training emerges as the most potent tool in this quest. Contrary to common misconceptions, strength training is not reserved for bodybuilders or athletes; it is a practise accessible to individuals of all ages and fitness levels. Whether through weightlifting, resistance bands, or bodyweight exercises, the benefits of strength training can be reaped, felt, and achieved anywhere and by anyone.
Strength Training for Physical and Mental Fortitude
By engaging in regular strength training, individuals can stimulate muscle growth, enhance metabolic function, and bolster their resilience against the ravages of time. Moreover, the benefits of strength training encompass mental wellbeing and emotional resilience, too. As we challenge our bodies and push past our limits, we cultivate a mindset of perseverance, determination, and self-confidence that translates into all aspects of life.
It is about building our body armour against the wear and tear of daily life, preparing ourselves to weather storms and emerge stronger on the other side. By prioritising muscular strength and embracing the transformative power of strength training, we can fortify our bodies, minds, and spirits against the myriad challenges of life.
Muscle-Centric Medicine®: Building a Resilient Future
Resilience begins with strength, and strength exists within each one of us. Muscle-Centric Medicine® harnesses this powerful system to heal disease, build better body composition, boost energy, increase mobility, and combat the conditions associated with ageing. It is time to rise to the occasion, unleash our potential, and build a future brimming with vitality, longevity, and unwavering resilience.
يهدف برنامجنا المميز شينو إلى إحداث تنقية عميقة وإزالة السموم من الجسم للتخلص من السموم وزيادة الحيوية وإعادة ضبط مستويات الطاقة وإعادة التوازن الفسيولوجي للجسم.
CHF 5’500
استرخِ عقلك، وأعد تنشيط جسدك – يعمل برنامج Chenot’s Recover & Energize على تقليل التوتر المزمن والإرهاق والتعب ويستعيد مستويات الطاقة المثالية.
CHF 6’400
برنامج شينو الأكثر كثافة لتعزيز الصحة، والذي يجمع بين التخلص من السموم المميز لدينا وتجديد عالي التأثير لتأخير ظهور الشيخوخة البيولوجية.
CHF 7’100