Strength Train and Live Longer at Any Age or Fitness Level
The Exam Room by the Physicians Committee
Physicians Committee
4.9 • 3.3K Ratings
🗓️ 26 June 2025
⏱️ 64 minutes
🧾️ Download transcript
Summary
Can you eat your way to a longer life? A healthy diet helps — but it’s not the whole story. Dr. Roxie Becker says strength training plays an underrated but essential role in healthy aging and longevity.
And no, you don’t need to lift kettlebells or sprint on a treadmill to see results. Dr. Becker believes anyone — at any age or fitness level — can start building muscle from home. No gym. No pressure. Just smart, sustainable progress.
In this episode of The Exam Room, she shares practical tips for getting started with strength training, what to eat to support your goals, and what the latest research says about aging and recovery.
Dr. Becker joined Chuck Carroll at GreenFare Organic Café in Herndon, Virginia for this special live show.
In this episode, you’ll learn:
- How much protein you actually need
- Which plant-based proteins Dr. Becker recommends
- How plant protein compares to animal protein for muscle-building
- What VO₂ Max is — and how to improve it
- Why lean muscle matters for long-term health
- How to build strength without stepping into a gym
This is your no-pressure guide to getting stronger!
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hey, it's your friend Chuck with an exciting announcement. Now through July 10th, all gifts |
| 0:05.2 | supporting our work at the Physicians Committee will automatically be doubled. We're talking dollar |
| 0:10.5 | for dollar here, up to $500,000. And every one of those dollars goes directly to support our |
| 0:17.4 | groundbreaking animal-free clinical research. |
| 0:25.2 | Research, by the way, that's proving plant-based nutrition can reverse chronic illnesses like diabetes, heart disease, and arthritis, all without harming a single animal. |
| 0:32.1 | Again, your donations will be matched dollar-for-dollar through July 10th. |
| 0:36.5 | So please give what you can to help us |
| 0:38.7 | build a healthier, more compassionate future for us all. Just head to pcrm.org slash match |
| 0:45.4 | or click the link in the episode notes. Today on the exam room. Because I had heard, and you can fact check me here, that the older you get, the harder it is to build the muscle. |
| 0:58.0 | It's like your body forgets how to build it. |
| 1:00.0 | So there is some research to suggest that as you age, your muscles do not respond as well to the protein that you give it at the same level. |
| 1:09.0 | So if you take a young person and an older person |
| 1:11.7 | who's eating the same amount of protein as we age our muscles don't respond to that as well. |
| 1:16.6 | So there's some research to suggest that as you age, you should eat slightly more protein, |
| 1:20.6 | but the caveat is you can eat as much protein as you like. If you are not strength training, |
| 1:26.2 | that protein is not doing any good for your muscles. |
| 1:29.3 | You have to put it to work. It's like you keep pouring fuel in the car, but you're not turning on the engine. |
| 1:34.3 | It's not going to help you maintain that muscle if you're not actually putting it to work. |
| 1:43.3 | Welcome to the Exam Room podcast, brought to you by the Physicians Committee. |
| 1:48.2 | Hi, I'm the weight loss champion Chuck Carroll, raising health IQs coast to coast and around the world. |
| 1:54.7 | Hi to the exam room. He's listening in Springfield, Illinois, McKinney, Texas, and Prague, Czech Republic. Wherever you are, we appreciate |
| 2:03.1 | you helping to make the world a healthier place. This is episode 53 of Season 8, number 652 overall. |
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