Hi everyone!

Three months ago, I strained my hamstring and was unable to play any of my favorite sports. Two months ago, I started doing physical therapy in the gym to heal my hamstring. Last month, I made it back on the soccer pitch in my residency league!

While in the gym strengthening my hamstring, I became aware of how GOOD it felt to strengthen my body. I’ve worked out in some capacity since I was in my teens, but with the gym, I’m inconsistent. I’ll get in a habit of going for a few weeks, then I’ll stop going and just stick to cardio. But being in the gym these last two months on a near daily basis reminded me how important strength training is for our bodies AND our minds. It helped remind me of WHY we should be working out.

I don’t work out to LOOK FIT. I work out to:

• invest in my future body
• play sports for life
• protect my mental health
• build my confidence
• live longer

Let’s dissect that last line…

I work out to live longer.

A fascinating study published in the British Journal of Sports Medicine explored the relationship between cardio, weightlifting, and longevity. Researchers analyzed data from nearly 100,000 adults and found some AMAZING results.

The study found people who lift weights EVEN ONCE or TWICE A WEEK—without doing any other exercise—had a 9% LOWER RISK OF DYING from any cause except for cancer.

Here’s my favorite part and the key takeaway of the study: People who paired weight lifting AND aerobic exercise (1-2 days of weight lifting per week and at least 150 minutes of aerobic exercise per week) had a 41% lower risk of dying compared to those who did not exercise.

41% LOWER RISK OF DYING!

Lifting weights (in addition to cardio) can help you LIVE longer. Period.

Why does weightlifting have such a profound impact on longevity?

When we lift weights, we’re not only strengthening our muscles but also stimulating our bones and enhancing our metabolism. Additionally, weightlifting has been shown to improve cardiovascular health and reduce the risk of chronic diseases like diabetes and hypertension.

By lifting weights, you’re giving your body the tools it needs to function optimally and ward off age-related decline. It’s like providing your body with a shield against the effects of time.

Remember, CONSISTENCY IS KEY when it comes to exercise. Start slow, listen to your body, and gradually increase the intensity as you become more comfortable with the movements. And most importantly, have fun with it. Exercise should be enjoyable, so don’t be afraid to experiment with different workouts until you find what works best for you.

NEW: This Week’s Media Highlights

This month on socials: Video gamer Lianna Rupert shares her story about life with Epilepsy after a concussion. Watch it here.

What to watch: Physical 100 on Netflix. This show pits one hundred contestants in top physical shape against each other in a series of grueling challenges to claim the honor — and cash reward — as the last one standing.

Mental Health IRL (in real life): Los Angeles Rams backup quarterback Stetson Bennett confirmed his time away from the team was related to his mental health. Athletes opening up about their mental health is HUGE! Read about it HERE.

This Week’s Sources:

• Gorzelitz J, Trabert B, Katki HA, et al. Independent and joint associations of weightlifting and aerobic activity with all-cause, cardiovascular disease, and cancer mortality in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. British Journal of Sports Medicine. 2022; 56:1277-1283.

Disclaimer: These emails do not assume a doctor-patient relationship, and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment.