#524: Strength & Fitness Levels for Reducing Chronic Disease Risk & Promoting Health Ageing – Jordan Feigenbaum, MD

Sigma Nutrition Radio

Danny Lennon

Sigma, Dietetics, Evidencebased, Nutrition, Training, Health & Fitness, Science, Diet, Fitness, Evidence, Bodybuilding, Health

4.8 • 626 Ratings

🗓️ 4 June 2024

⏱️ 86 minutes

🔗️ Recording | iTunes | RSS

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Summary

When aiming for healthy aging and reducing chronic disease risk over the lifecourse, exercise, specifically a combination of resistance training and cardiorespiratory fitness, has a fundamental role to play. In addition it can mitigate age-related declines and support independence in later years.

A strong evidence base exists showing the benefits of increased strength and cardiorespiratory fitness on a range of important outcomes related to lifespan and healthspan. But some intriguing questions remain, such as:

How strong is strong enough?
At what point do we maximize the benefits of exercise?
How “fit” do we need to be?
Is simple participation enough or do we need a true training adaptation?
How can this actually be implemented in practice so that it is doable?

In this episode, Dr. Jordan Feigenbaum shares his insights on this topic and offers advice on how we can increase our probability of a long healthspan, through exercise interventions.

Links:

Timestamps:

04:40 Dr. Feigenbaum’s Journey and Barbell Medicine’s Mission
05:57 Defining and Achieving Healthy Aging
10:37 The Impact of Exercise on Health and Longevity
28:52 Strength Training: How Much is Enough?
38:43 Muscle Mass vs. Strength: What Matters More for Health?
47:18 The Paradox of Muscle Mass vs. Strength
49:05 Designing an Effective Strength Training Program
01:01:27 Cardiorespiratory Fitness: Importance and Assessment
01:06:19 Optimizing Cardio Training: Intensity and Volume

Transcript

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0:00.0	Hello and welcome to Sigma Nutrition Radio. This is episode 524 of the podcast. You're very welcome. My name is Danny Lennon. And today I'm going to be
0:23.9	talking with Dr. Jordan Feigenbaum, the founder of Barbell Medicine, a company that has been
0:30.0	creating content that essentially lies in this intersection between modern medicine and
0:35.6	strengthening. So taking evidence-based practices from each of those
0:40.5	and being able to apply it to the other. And so we're going to be focusing in on some of this in today's
0:46.5	topic where we consider the concept of healthy aging, what exactly that is, how we can use
0:53.0	different forms of exercise to be able to reduce chronic
0:56.3	disease risk, to be able to lead longer, healthier lives, and then what the goals of that
1:02.9	training should be, how that should ideally be programmed, and how different people can start
1:07.2	putting some of that in place. So it should be a nice balance between what we're seeing
1:12.1	from evidence in these areas, as well as anecdotal experience in practice, and then hopefully
1:18.9	giving you some pragmatic takeaways from that as well. Dr. Feigenbaum is a experienced strength
1:26.0	coach that has been working for many years in that area,
1:29.2	but also has a medical degree and residency training. And so is in the perfect position to be
1:35.3	able to discuss much of what we want to look at today in how different forms and modalities of
1:41.4	exercise and training can be applied in a context of living a longer life or a
1:49.2	healthier life and this concept of healthy aging. So we're going to get into a bunch of these
1:54.3	ideas thinking about strength levels, how strong someone might need to be, what do we know about
2:00.0	some of these potential thresholds,
2:02.0	at what point might we get the maximum benefits of exercise, what does that relationship
2:06.7	look like with our health span, how fit do we need to be in a cardiovascular sense, and then
2:13.3	what the actual programming might look like to improve some of these markers that we know
	...

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