We've talked multiple times about how important strength training is but today's episode will explain to you why it's so important! So much research is coming out about the positive impact of having muscle mass. Every major system in the body benefits from having muscle mass including many you wouldn't think of! Listen in as I explain the benefits of having muscle mass, why this absolutely applies to women, and more!

Time Stamps:

(0:08) Why Muscle Mass Matters

(2:02) We Should Be Strength Training No Matter What

(3:05) Muscle Mass and Our Health

(6:45) Looking At Some Research

(11:00) Muscle Stimulation

(12:19) Coach Brad's Article

(14:45) For My Females

(17:30 What's the Point?

(25:45) Doing Things For Your Future Self

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Resources:

1. Caan BJ, Cespedes Feliciano EM, Prado CM, Alexeeff S, Kroenke CH, Bradshaw P, Quesenberry CP, Weltzien EK, Castillo AL, Olobatuyi TA, Chen WY. Association of Muscle and Adiposity Measured by Computed Tomography With Survival in Patients With Nonmetastatic Breast Cancer. JAMA Oncol. 2018 Jun 1;4(6):798-804. doi: 10.1001/jamaoncol.2018.0137. PMID: 29621380; PMCID: PMC6584322.
2. Akahoshi T, Yasuda M, Momii K, Kubota K, Shono Y, Kaku N, Tokuda K, Nagata T, Yoshizumi T, Shirabe K, Hashizume M, Maehara Y. Sarcopenia is a predictive factor for prolonged intensive care unit stays in high-energy blunt trauma patients. Acute Med Surg. 2016 May 2;3(4):326-331. doi: 10.1002/ams2.195. PMID: 29123807; PMCID: PMC5667315.
3. García-Hermoso, A., Cavero-Redondo, I., Ramírez-Vélez, R., Ruiz, J. R., Ortega, F. B., Lee, D. C., & Martínez-Vizcaíno, V. (2018). Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women. Archives of physical medicine and rehabilitation, 99(10), 2100-2113.
4. Boyle, P. A., Buchman, A. S., Wilson, R. S., Leurgans, S. E., & Bennett, D. A. (2009). Association of muscle strength with the risk of Alzheimer disease and the rate of cognitive decline in community-dwelling older persons. Archives of neurology, 66(11), 1339-1344.
5. Parker, K., Rhee, Y., Tomkinson, G. R., Vincent, B. M., O'Connor, M. L., & McGrath, R. (2021). Handgrip weakness and asymmetry independently predict the development of new activity limitations: results from analyses of longitudinal data from the US health and retirement study. Journal of the American Medical Directors Association, 22(4), 821-826.
6. den Ouden, M. E., Schuurmans, M. J., Arts, I. E., & van der Schouw, Y. T. (2013). Association between physical performance characteristics and independence in activities of daily living in middle‐aged and elderly men. Geriatrics & gerontology international, 13(2), 274-280.
7. Carla M. Prado, Sarah A. Purcell, Carolyn Alish, Suzette L. Pereira, Nicolaas E. Deutz, Daren K. Heyland, Bret H. Goodpaster, Kelly A. Tappenden & Steven B. Heymsfield (2018) Implications of low muscle mass across the continuum of care: a narrative review, Annals of Medicine, 50:8, 675-693, DOI: 10.1080/07853890.2018.1511918
8. Weijs PJ, Looijaard WG, Dekker IM, Stapel SN, Girbes AR, Oudemans-van Straaten HM, Beishuizen A. Low skeletal muscle area is a risk factor for mortality in mechanically ventilated critically ill patients. Crit Care. 2014 Jan 13;18(2):R12. doi: 10.1186/cc13189. PMID: 24410863; PMCID: PMC4028783.

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

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