Aging is an inevitable part of life, but the way we age might be more in our control than we think. Muscular weakness has long been associated with declining overall health as we age but muscular strength can reverse it.

A recent study of 1275 older adults has shed new light on the relationship between muscular strength and aging (1). The intriguing findings suggest that maintaining solid muscles may be vital to slowing biological aging.

The Link Between Muscular Weakness and Aging

The researchers state, “”There is a large body of evidence linking muscular weakness, as determined by low grip strength, to a host of negative aging-related health outcomes. Given these links, grip strength has been labeled a ”biomarker of aging.””

When most people think of aging, they consider it in terms of the number of years they have lived, also known as their chronological age. However, biological aging, which refers to the changes that occur in our bodies over time, can be different from chronological age. 

Biological age is a more meaningful measure of aging as it is modifiable and varies from person to person. We can gain insights into disease risk and overall health by measuring biological age.

How do we measure biological age?

Scientists have recently developed epigenetic clocks to give you an idea of your body’s biological age. For example, imagine we are studying identical twins who were both 40 years old, but one was overweight, never exercised, drank excessively, and had a history of high stress. By contrast, the other ate well, managed stress, and had a regular exercise regime; an epigenetic clock should be able to look at the DNA of the ”hard living” twin and notice that their body had aged faster than the other. 

How do they do that?

These clocks analyze patterns of DNA methylation, and by comparing an individual’s DNA methylation pattern to a reference population, researchers can estimate their biological age. There are even clocks such as the PhenoAge clock, which have proven to be accurate predictors of remaining life expectancy and disease risk. To learn more about epigenetic clocks, check out my interview with Dr Morgan Levine, the inventor of PhenoAge, here.

What does this have to do with grip strength?

Muscular weakness has been linked to various adverse outcomes associated with aging, like diabetes, cognitive decline (e.g., Alzheimer’s disease), and early all-cause mortality. This study aimed to see if there was some connection between what the epigenetic clocks showed and what the grip strength test showed.

Only some people can access epigenetic testing, so measuring grip strength would be an excellent proxy. It was remarkable that they discovered that increasing muscular strength contributes to a slower pace of biological aging.

So what does this mean?

It really underscores the importance of regular physical activity, including strength training, in our lives. This is important because nearly all my clients over 50 have no regular weight training routine. They are usually 2-5 lbs if they lift weights, which is needed.

Four key takeaways:

1. Exercise for Longevity: Incorporating strength training exercises into your fitness routine can be a powerful tool in promoting a longer, healthier life. If you don’t know how to do that, there are many resources for personal trainers on the internet and in person.
2. Quality Over Quantity: The focus should not just be on adding years to your life but on adding life to your years. Strong muscles may contribute to a more active and independent lifestyle as you age. Do we stop playing because we get old, or do we get old because we stop playing? 
3. Preventative Medicine: By taking steps to maintain and improve your muscular strength now, you can stave off age-related health issues in the future. Add to the bank now to help protect yourself in the future. 
4. Lifestyle Medicine Approach: Don’t forget that a balanced diet, mental stimulation, and social engagement are also important factors in healthy aging. A lifestyle approach to well-being is vital if you want help with lifestyle medicine.

Studies like this highlight the significant link between muscular strength and biological aging. Maintaining solid muscles plays a vital role in slowing the aging process. If you want to age gracefully, stay active, and put a health span into your life, then incorporating regular strength training into your daily life should be a crucial part of your future.

Sometimes, you need a coach to help set you on the right path.  If you want to talk to me about your specific situation, please get in touch with me via the Contact Us page, and we’ll see if we can make ”your lifestyle your medicine”.

1. https://pubmed.ncbi.nlm.nih.gov/36353822/
   https://youtu.be/PPoaG0HwVxI
   https://youtu.be/PPoaG0HwV

I wouldn’t say I like the word biohacking.

For some reason, it feels harsh; it sounds like we are breaking some natural law to create a change in the body.  However, they don’t do this when I speak to doctors and researchers in the biohacking community.  I think that the word bio-harmonizers would be more fitting. With this in mind, I recently had the pleasure of speaking to Dr. Olivia Lessler on my podcast about her journey into medicine and her current approach to optimizing people’s wellness through psychoneuroimmunology. 

Rather than simply prescribing medications, Dr. Lessler looks for the root cause of her patients’ ailments and empowers them to take an active role in their healing. When she was at medical school, this shift in perspective went against the trend. Still, it led her to delve deep into the science of the mind-body connection, exploring how our thoughts, emotions, and lifestyle choices can profoundly impact our physical health.

The Limitations of Traditional Medicine

Like most doctors, she is curious about the cause of disease rather than how to treat its symptoms. She noticed that the conventional medical approach often falls short when it comes to addressing the complex, multifaceted nature of chronic conditions. Frustrated by the “guidelines to write prescriptions,” she recognized the need for a more holistic, personalized approach that goes beyond treating symptoms.

The rise of functional medicine and, to some extent, biohacking has brought a wealth of new testing and assessment tools to the table.  Some functional medicine Doctors live by the mantra of “test don’t guess,” but others say that testing can lead to over-prescription, even if the prescriptions are more natural remedies.  Dr. Lessler is in the latter camp, emphasizing the importance of first addressing the fundamental aspects of health – sleep, diet, movement, and mindset – before diving into extensive (and expensive) testing.

Unlocking the Power of Psychoneuroimmunology

Psychoneuroimmunology is the science of how the mind can influence the body’s immune and nervous systems. This field of study reveals the intricate connections between our psychological state, physiological responses, and overall health.

For example, inflammation can be a double-edged sword. It’s a necessary protective mechanism in the acute stages but can become chronic and harmful if left unchecked. Dr. Lessler helps her patients modulate their inflammatory processes through lifestyle interventions rather than relying solely on anti-inflammatory supplements or medications, which can create a sense of helplessness and mistrust in the body. 

The Importance of Epigenetics and Lifestyle Factors

Contrary to the common belief that our genes dictate our destiny, Dr. Lessler agrees with Dr. Levine, a Yale geneticist whom I interviewed back in Episode 6. She emphasizes the power of epigenetics—the way our environment and lifestyle choices influence gene expression. She cautions against overreliance on genetic testing, which can often lead to a deterministic mindset and unnecessary interventions.  

For those of you who are new to epigenetics, I’ll give a quick, personal example.

My mother has diabetes, as did her aunt.  This means my genetics might predispose me to being diabetic. However, if I choose not to eat the same way my mother did, I wouldn’t have the same environmental triggers acting on my genes. Thiswould mean that even though I have the potential to be diabetic, my lifestyle wouldn’t encourage it. The same applies to many situations in which we think that it’s inevitable that we will develop something our parents or grandparents had, but actually, nature is giving us a massive clue and telling us exactly what to do or not to do to avoid what most would consider fate. 

Dr. Lessler encourages her patients to focus on the fundamentals: optimizing sleep, nutrition, movement, and mindset, as all these things have a positive effect on our DNA. By addressing these core aspects of health, she has witnessed remarkable transformations in her patients, even in those with complex, chronic conditions.

Practical Tips for Optimizing Health

When it comes to specific recommendations, Dr. Lessler offers the following insights:

Sleep

• Aim to align your sleep-wake cycle with the natural rhythms of light and temperature.
• Limit exposure to blue light in the evenings and consider using blue-light-blocking devices. I wear Swannies and think they are great.
• Incorporate relaxing rituals, such as a warm bath, to help signal your body that it’s time to wind down.

As I live in a hot country, I do the opposite and go into cold water. It works a treat!

Nutrition

• Focus on nutrient-dense, whole foods that align with your cultural and personal preferences.
• Avoid processed, oxidized oils and prioritize healthy fats like those in olive oil, nuts, and avocados.
• Pay attention to how you eat, not just what you eat – mindful, parasympathetic-dominant eating can make a significant difference, or in other words….chew your food!

Movement

• Incorporate incidental movement throughout the day, such as walking, stretching, and light activity.
• Engage in forms of exercise that you genuinely enjoy and find sustainable. If you never use it, there is no point in having the best gym routine mapped out for you.
• Recognize the importance of the lymphatic system and how movement can support its function.  This means gentle rhythmical movements that help move this fluid around the body.

Mindset

• Cultivate emotional awareness and learn to process difficult emotions healthily.
• Reframe challenges as opportunities and cultivate a mindset of resilience and adaptability.
• Explore practices like mindfulness, gratitude, and visualization to promote a parasympathetic state. Many apps can help with this. One I use is Calm.

By embracing this holistic, personalized approach to health and wellness, you and Dr. Lessler’s patients can experience remarkable transformations, even in the face of complex, chronic conditions. Sometimes, you need a coach to help set you up on the right path.

If you want to discuss your specific situation with me, please contact me via the Contact Us page. We’ll see if we can make ‘your lifestyle your medicine’.