Push Hypertrophy Training To Be A Kick-Ass 90 year old

Pull strength training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Engage in a well-rounded exercise routine that combines cardiovascular exercise, strength training, and flexibility work to support longevity and overall health.

Benefits include:

• Improved cardiovascular health
• Increased muscle mass and bone density
• Enhanced flexibility and mobility

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant (healthspan) has not significantly increased in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

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In this video, I reveal my personal longevity plan for March 2022. I'll share details about my diet, exercise routine, supplements, and other interventions I use to combat aging.

• Introduction
• Testing, Monitoring, & Tracking
• The Longevity Plan Structure
• The Fundamentals
  • Diet
  • Supplements
  • Exercise
• Interventions

• Intro: 00:00
• Testing, Monitoring, & Tracking: 02:35
• The Longevity Plan Structure: 04:35
• The Fundamentals: Diet: 08:10
• The Fundamentals: Supplements: 11:24
• The Fundamentals: Exercise: 12:35
• Interventions: 16:05

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• Twitter

• Discount code: LANCE10
• Product Links

• Discount code: LANCE
• Annual Subscription
• Products

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Legs hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs stability training to prevent age-related strength loss and build a stable foundation to use the body well into the future

This workout is the foundation for building and maintaining muscle mass and strength as you age, focusing on compound exercises with heavy weights and low repetitions.

• Increased muscle mass and strength
• Improved bone density
• Enhanced metabolic rate
• Better overall functional fitness

1. Workout Frequency: 2-3 days per week

   • Lift heavy in the gym
   • Carry heavy on field days

2. Diet: Follow a low carb, low sugar diet

   • Reduce or avoid fruits and vegetables (high in carbs and sugar)

3. Mindset: Adopt a strong and resilient attitude

Your workout hour is the most important hour of the day. Plan it and follow through with maximum vigor for enhanced health benefits.

A routine focused on developing and maintaining a warrior mindset, emphasizing self-belief, positive attitude towards aging, and continuous self-improvement.

• Increased mental resilience
• Improved self-confidence
• Enhanced motivation for fitness and health goals
• Positive outlook on aging and life

To be strong and fit into your 60s, 70s, and even 80s, adhere to these three principles:

1. Workout 2-3 days a week and lift heavy

   • Push yourself to see results
   • Carry heavy on field days
   • Lift heavy on gym days

2. Follow a low carb, low sugar diet

   • Reduce or avoid fruits and vegetables (high in carbs and sugar)

3. Adopt a strong and resilient mindset

Your hour in the gym or on the field is your most important hour of the day. Plan it and follow through with maximum vigor, and you will be rewarded with enhanced health.

Pull hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Push strength training to prevent age related strength loss and build a stable foundation to use the body well into the future

A progressive resistance training routine focused on building and maintaining muscle mass for longevity. This routine emphasizes the importance of consistent training and progressive overload.

• Increased muscle strength and size
• Improved bone density
• Enhanced metabolic health
• Better glucose control
• Reduced risk of sarcopenia
• Improved functional capacity and independence

Remember: Consistency is key. Aim to perform this routine three times per week, allowing for adequate recovery between sessions. Track your progress and gradually increase weights or repetitions to ensure continued adaptation and muscle growth.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia, accelerated by GLP-1 medications
• Importance of muscle health for overall longevity
• Introduction of the "muscle span" concept
• Critical role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Complexities of protein consumption and daily protein goals
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Occupation: Physician specializing in muscle-centric medicine and longevity
• Notable: New York Times bestselling author
• Company: Dr. Gabrielle Lyon
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast