Join Dr. Emily Cooper, Andrea Taylor, and Mark Wright on Fat Science as they dive into the power of strength training—not just for elite athletes, but for everyday health and longevity.

This week’s guests bring unique perspectives: Faith Ireland, retired Washington State Supreme Court Justice and 82-year-old world-record-holding powerlifter, and Russell Cunningham, MA, CRC, exercise physiologist who specializes in rehabilitation, human performance, and the science of aging strong.

Faith shares her inspirational journey from recovering after a car accident to competing internationally with 15 world records. Russell explains the hard science behind why muscle strength and power are linked to bone density, fall prevention, metabolism, and even brain health. Dr. Cooper adds the medical lens, showing why strength training is essential for long-term vitality.

Key Takeaways:

• Strength training preserves lean mass, protects bone health, and improves functionality at any age.
• Research shows if you can’t leg press at least 50% of your body weight, your fall risk skyrockets; strength training dramatically reduces that risk—even into your 90s.
• Power, not just strength, is key: the ability to move quickly and explosively helps prevent falls and injuries.
• Strength training improves more than muscles—it benefits insulin resistance, metabolic health, and brain function, with emerging links to dementia prevention.
• Starting safely matters: Small steps, proper form, and gradual adaptation are essential to build a foundation and avoid injuries.
• Even 10 minutes of lifting or bodyweight movement can build health when done consistently.

Personal Stories & Practical Advice:

• Faith explains how returning to lifting after back injury and hip replacements gave her confidence and resilience, even through cancer treatments.
• Andrea admits she’s been putting off strength training and asks Faith for advice on how best to get started.
• Russell shares insights from research showing why explosive strength matters for both older adults and younger people alike.
• Dr. Cooper explains the risks of “too much too soon,” highlights foundational training phases, and describes how nutrition and hormonal health affect results.
• Mark gets candid about how yoga and even golfing without a cart reminded him how fitness translates into everyday life.

Resources from the episode:

• Faith Ireland’s memoir: Getting to Justice: From Unwed Mother to State Supreme Court
• Dr. Emily Cooper’s book: The Metabolic Storm (2nd edition; new edition forthcoming)

Fat Science is a podcast on a mission to share the real science behind why we get fat, addressing stigma and confusion with facts, hope, and empowering stories.

Connect with Dr. Emily Cooper on LinkedInConnect with Mark Wright on LinkedInConnect with Andrea Taylor on Instagram

Check out our new website where you can submit a mailbag question and sign up for our upcoming 100th Episode live audience taping on Thursday, September 4th at 9 a.m. PST! Be part of the milestone and bring your questions for Dr. Cooper.

If you have a question for Dr. Cooper, a show idea, feedback, or just want to connect, email us at[email protected] or [email protected].

Fat Science is supported by the non-profit Diabesity Institute, working to expand access to effective, science-based metabolic care for those suffering from or at risk for diabesity. https://diabesityresearchfoundation.org/