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Posted by: | Posted on: January 23, 2026

Home Exercises Ease Knee Pain as Effectively as Physical Therapy, Study Finds


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/22/knee-pain-exercises-home-therapy.aspx

Analysis by Dr. Joseph Mercola     January 22, 2026

knee pain exercises home therapy

Story at-a-glance

  • A new trial in The New England Journal of Medicine found that exercise, whether done at home or with a physical therapist, helped reduce knee pain in adults with osteoarthritis and meniscal tears
  • Supervised physical therapy (PT) offered a modest short-term advantage over home exercise. Much of PT’s value may come from the attention and interaction with therapists rather than the specific therapeutic interventions
  • Avoiding movement worsens knee arthritis over time by weakening muscles and stiffening joint structures, while regular exercise helps maintain mobility and reduce discomfort
  • Surgery, including arthroscopy and meniscectomy, often fails to outperform exercise and carries long-term risks, making structured movement a better starting point
  • Gentle, joint-friendly exercises like sit-to-stands, mini squats, leg raises, step-ups, cycling, and pool walking can help strengthen your knees and support long-term function

Knee pain shapes how you move through the day, interrupts sleep, and often grows harder to ignore with time. For many adults, especially those over 45, the source of that pain is osteoarthritis, a gradual wearing down of the joint’s cartilage that affects around 654 million people worldwide.1 As cartilage thins and wears down, it leaves the knee more vulnerable to damage.

One common result is a meniscal tear, which is characterized by the fraying or splitting of the meniscus, the rubbery disc that cushions the knee and absorbs shock with every step.2 Together, osteoarthritis and meniscal tears form a painful duo that causes stiffness, swelling, and reduced mobility, and even results in up to 400,000 arthroscopic partial meniscectomies (a surgery to remove part of the meniscus) annually in the United States.3

Yet research has shown that outcomes from surgery aren’t always better than those from structured exercise or physical therapy (PT) for knee pain. This has prompted a deeper look into how these conditions are managed. Now, a study published in The New England Journal of Medicine (NEJM) brings new insights into the role of exercise and therapy in easing knee pain, highlighting the benefits of movement as the first course of action.4

Key Takeaways from the NEJM Knee Pain Study

In the featured study, called the Treatment of Meniscal Problems in Osteoarthritis (TeMPO) Trial, researchers ran a large multisite randomized controlled trial to test how different exercise delivery strategies influence knee pain tied to meniscal tears and osteoarthritis. The trial enrolled 879 adults ages 45 to 85 with imaging-confirmed meniscal tears, osteoarthritis changes, and ongoing knee pain.5

• Participants followed the same 12-week exercise plan across four delivery models — Everyone was prescribed 100 minutes of exercise per week, split into 25-minute sessions four times weekly for 12 weeks. One group did the full program at home. A second group did the same home program plus three weekly text messages and mailed pamphlets to support adherence.

A third group did home exercise with the same text support and added in-clinic sham PT visits that matched therapist time and attention without real biomechanical treatment, using inactive ultrasound, inert lotion, and minimal-force manual contact.

A fourth group did home exercise with text support and attended standard in-clinic PT that included supervised strengthening and functional work, stretching, and manual therapy from licensed therapists.

• Pain improved substantially in every group by three months — The primary measure tracked changes in knee pain over three months using the Knee Injury and Osteoarthritis Outcome Score (KOOS) pain subscore, a validated scale where scores range from 0 to 100, with lower numbers indicating more pain.

At the start of the trial, participants averaged a pain score of 46 out of 100, a level that significantly affects daily activities. By three months, every group showed an improvement in pain scores of more than one standard deviation. This degree of change represents meaningful relief that participants could feel in their everyday movements.

• Supervised physical therapy vs. home exercise — The group doing home exercises alone improved by nearly the same amount as the group receiving standard physical therapy plus home exercises. The difference was only 2.5 points on the 100-point scale, well below the 8-point threshold considered meaningful to patients.

Similarly, adding motivational text messages to home exercises made virtually no difference, with groups differing by just 0.1 points. Even more striking, participants who received sham physical therapy reported pain improvements nearly identical to those receiving standard physical therapy, with only a 0.7-point difference between these groups.

• Secondary measures supported these findings — Rates of treatment failure, defined as needing surgery, injection, or failing to show an 8-point improvement in pain, were similar across all groups. Between about 29% and 36% of participants met the failure criteria at three months, regardless of intervention type.

Among those who improved initially, most maintained benefits at 12 months, with treatment durability ranging from around 77% in the home-only group to nearly 89% in the standard PT group.

• At six months, a slight divergence appeared — At the six-month mark, participants in the standard physical therapy group showed a slightly larger improvement in KOOS pain scores compared to those in the home-exercise-only group.

However, this short-term divergence was not observed between standard and sham PT groups. Both had nearly identical outcomes throughout all time points. These patterns suggest that any small advantage seen at six months with standard physical therapy might be tied more to continued interaction with a provider than to the therapy content itself.

• Adherence rates were remarkably similar across all groups — Participants performed at least three sessions per week in about 76% to 82% of the weeks. This suggests that the act of committing to regular exercise, combined with the structure and attention that comes from enrolling in a trial, may drive much of the benefit. According to the researchers:

“Changes in KOOS pain subscores with home exercise plus text messages plus sham physical therapy and those with home exercise plus text messages plus standard physical therapy were virtually identical across all time points.

These findings suggest that contextual effects are likely to explain the small apparent differences in pain between home exercise and home exercise plus text messages plus standard physical therapy over a period of 12 months. Previous research has shown that 60 to 80% of the total effect of physical therapy for knee osteoarthritis can be attributed to contextual effects.”6

Is Exercise Really Safe for Knee Arthritis?

Many people with osteoarthritis worry that too much movement or the wrong way might make their knees worse. It’s an understandable concern — if the joint’s protective cartilage is already thinning, it’s easy to imagine that moving would only grind the bones together and speed up the damage. But the way osteoarthritis works doesn’t follow that simple mechanical logic.7,8,9

• Pain during movement does not mean cartilage is being “rubbed away” — Cartilage has no pain receptors. The discomfort you feel comes from inflamed synovial lining (a specialized tissue that produces the synovial fluid lubricating the joint), irritated tendons and ligaments stressed by altered mechanics, fatigued muscles working overtime, and increased pressure on bone beneath damaged cartilage.10,11

• Appropriate exercise does not speed cartilage loss — Studies tracking cartilage thickness show people with knee osteoarthritis who exercise regularly do not lose cartilage faster than sedentary individuals. Some evidence even points to protective effects, with the right kind of movement helping maintain function and reduce discomfort.

Exercise increases circulation in the joint capsule, helping synovial fluid distribute nutrients and remove waste. This natural lubrication effect is important, especially if the knee already shows signs of cartilage loss. Low-impact activity improves flexibility, preserves range of motion, and builds strength in a way that protects the joint from further strain.12,13

• Avoiding movement backfires and worsens decline — When you avoid using your knee because of discomfort, the muscles surrounding it weaken rapidly, particularly the quadriceps muscles on the front of the thigh that are essential for knee stability. Weaker muscles mean less shock absorption with each step, placing greater stress on the joint structures themselves.

Range of motion decreases as you move less, with the joint capsule and surrounding tissues tightening and becoming stiffer. This stiffness then makes movement more painful when you do attempt it, reinforcing the cycle of avoidance. As a result, cardiovascular fitness declines, weight often increases, and the systemic inflammation associated with inactivity can worsen joint symptoms.14

• Even with more advanced osteoarthritis, exercise can be safe and helpful when done carefully — You may need to scale movements, use supportive equipment, or avoid activities that involve sudden directional changes or deep knee bends. The key is consistency and control, not intensity. The goal isn’t to push through pain, but to move regularly within your limits and build from there.

Aside from exercise, there are other simple ways to strengthen and protect your knees over time. To learn more about strategies that support joint health and may lower your risk of problems later on, read “Common Knee Problems and How to Address Them.”

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Exercises for Knee Pain — The PT-Backed Workout Plan

A consistent and well-structured exercise routine builds the muscle support your knee needs while improving mobility, stability, and daily function. This plan is designed to be accessible for beginners and scalable over time. All exercises are low-impact, joint-friendly, and aligned with physical therapy strategies used in clinical settings for osteoarthritis of the knee.

Warm-Up and Mobility

Before you begin doing knee strengthening exercises, it helps to prepare the joint with gentle movements. A short warm-up increases blood flow, activates surrounding muscles, and improves range of motion.

1. Start with 60 to 90 seconds of marching in place, allowing your arms to swing lightly.

2. Follow that with heel slides, either lying down or seated. Slowly slide your heel toward your glutes and return to the start, eight to 12 times per side. This helps restore flexion at the knee without compressing the joint.

Strength Block

Below are five exercises that you can build your routine around. They target key muscle groups that support knee alignment and absorb joint load, particularly the quadriceps, gluteus medius, and hamstrings.15

• Sit-to-stand

1. Start by sitting near the front edge of a sturdy chair, feet flat on the floor and about hip-width apart.

2. Keep your chest upright, shoulders relaxed, and head facing forward.

3. Cross your arms over your chest or place your hands on your thighs if needed.

4. Lean your torso slightly forward to shift weight over your feet, then press evenly through both legs to stand up tall. Avoid locking your knees at the top.

5. Pause briefly, then lower yourself back down with control, keeping your weight balanced and your movements steady.

6. Repeat for three sets of five repetitions. If you need extra support, place your hands lightly on a nearby chair back or countertop to help with balance.

• Mini squats at a countertop

1. Stand tall with your feet about shoulder-width apart and your hands resting lightly on a countertop for support. Keep your chest lifted and your eyes forward.

2. Slowly bend your knees and lower your hips into a mini squat, going only as far as feels comfortable. Pause for a couple of seconds at the bottom, then press through your feet to return to standing.

3. Keep your heels on the ground throughout the movement. Focus on keeping your knees aligned with your toes, not drifting forward or collapsing inward. Use the countertop as needed to help with balance.

4. Repeat for three sets of five repetitions.

• Straight-leg raise

1. Lie on your back on the floor or a yoga mat, with your legs extended and your arms resting by your sides. Keep both legs straight and relaxed to start.

2. Tighten the muscles on the front of one thigh, then slowly lift that leg about 12 inches off the ground, keeping the knee straight. Hold at the top for three seconds, then lower the leg back down with control.

3. Repeat for two sets of 15 repetitions on each leg.

• Side-lying leg raise

1. Lie on your side with your legs extended and stacked, keeping your hips aligned and your body in a straight line. Rest your upper hand in front of you on the floor to help maintain balance.

2. Keeping your top leg straight, slowly lift it to about hip height. Pause and hold for two to three seconds, then lower it back down with control

3. Repeat for two sets of 15 repetitions on each leg. Focus on steady movement and avoid rolling your hips backward as you lift.

• Step-ups

1. Stand in front of a low, stable step or platform, such as the bottom step of a staircase or a sturdy yoga block. Keep your posture upright and use a handrail or nearby counter for balance if needed.

2. Lift one foot and place it fully on the step. Press through that leg to bring your other foot up so that you’re standing on the step. Then step back down with control, returning to your starting position.

3. Repeat for one to two sets of 10 repetitions, switching legs each time or alternating sides.

4. You can also perform this movement sideways by stepping up and down laterally. If you choose the side-step version, focus on keeping your hips level and your movements steady.

Low-Impact Cardio

Adding aerobic movement improves circulation, supports weight management, and maintains overall endurance without straining your joints. Choose one of the following at a light-to-moderate effort:16

• Cycling — Be sure to adjust the seat so that your knee stays slightly bent when the pedal is at its lowest point. If you’re riding outdoors, padded cycling gloves can help absorb vibration. Avoid handlebars that force you to hunch forward, as this can add unnecessary strain to your hands, wrists, and elbows.

• Elliptical — Start with 10-minute sessions during the first few weeks, then gradually increase by five to 10 minutes each week. Begin with the lowest resistance and incline settings to give your joints time to adjust.

• Pool-walking or swimming — Consider taking a class with an instructor who can help you learn proper technique. Choose a swimming stroke that feels comfortable on your joints and doesn’t aggravate your symptoms.

Freestyle is often a good option for people with hip or knee arthritis since it keeps the legs relatively straight. In contrast, breaststroke involves more knee and hip bending, which may increase discomfort for some individuals.

Cool Down and Flexibility

End with light stretching to promote recovery and preserve your range of motion:17

• Calf stretch

1. Step into a staggered stance, with your affected leg straight behind you and your other leg bent in front. Hold onto a wall or chair for balance.

2. Lean forward slowly until you feel a stretch in the calf of your back leg. Hold for 30 seconds, then relax. Repeat five times.

• Hamstring stretch

1. Stand tall and place the foot of your affected leg on a low step.

2. Hinge forward at your hips until you feel a stretch along the back of your thigh, keeping your back straight and your hips level.

3. Hold for 20 to 30 seconds, then return to standing. Repeat five times.

• Quad stretch

1. Stand straight while holding a firm support.

2. Loop a towel around the ankle of your affected leg.

3. Keeping your back straight, gently pull the towel to bring your heel toward your bottom until you feel a stretch along the front of your thigh.

4. Hold for 20 to 30 seconds, then release. Repeat five times.

How Often Should You Do Knee Exercises?

In the TeMPO trial, participants completed 100 minutes per week, split into four 25-minute sessions combining strength, mobility, and functional moves. People who exercised three or more times weekly saw meaningful improvement in their symptoms. Adherence was strongest when sessions were spread across the week, not stacked into one or two days, making three days per week a practical target.18

• Tracking your sessions helps maintain consistency — In the trial, participants filled out home-exercise logs every two weeks, reporting how many days they completed the exercises.19

While you don’t need to log each workout formally, writing down the days you exercise or setting reminders can help you stay accountable. Even simple tools like a calendar, habit-tracking app, or sticky notes on your bathroom mirror can reinforce the habit until it becomes routine.

• As your symptoms change, so should your routine — If you feel stable and are moving without discomfort, you might add an extra repetition, increase time under tension, or raise the number of sets. If soreness lingers into the next day or your joint feels swollen or unusually stiff, scale the intensity down or give yourself an extra rest day. The goal is to stay active without overloading the joint. Let your symptoms guide your pace, not your willpower.

• Fitting exercise into your day depends less on time than on rhythm — Pairing it with other habits, like doing your strength block after brushing your teeth or stretching while watching the news, makes it easier to sustain. If mornings are hectic, aim for short sessions in the evening. If your afternoons drag, movement can be a natural energy reset.

• When to pause and see a clinician — There may be moments when your joint flares up or something doesn’t feel right. If pain becomes sharp, catches suddenly, or doesn’t settle with rest, it’s time to check in with a clinician.

The same goes for swelling that doesn’t improve after a day or two, or if you notice the joint giving way or locking during movement. These symptoms may signal a more complex issue that needs medical evaluation before continuing with your routine.

To help you stay consistent, the following table summarizes the full home exercise routine covered earlier:

Home Routine for Knee Support

Phase Exercise Instructions
Warm-up (3 to 5 min) March in place Light arm swing, steady pace — 60 to 90 seconds
Heel slides Lying or seated, slide heel toward glutes — 8 to 12 reps per side
Strength block (8 to 12 min) Sit-to-stand From a chair, stand and sit with control — 3 sets of 5 reps
Mini squats (at counter) Shallow squat, hold briefly — 3 sets of 5 reps
Straight-leg raise Lift leg ~12 in, hold 3 sec — 2 sets of 15 reps per leg
Side-lying leg raise Lift top leg to hip height, hold 2 to 3 sec — 2 sets of 15 reps per leg
Step-ups Step up, then down — 1 to 2 sets of 10 reps, alternating legs
Optional cardio (10 to 20 min) Cycling / elliptical / pool walking 10 to 20 minutes at light-to-moderate effort (RPE 4 to 6/10)
Adjust equipment for comfort and joint alignment
Cool-down (3 to 5 min) Calf stretch Staggered stance, lean forward — hold 30 sec, repeat 1× per leg
Hamstring stretch Foot on step, hinge at hips — hold 20 to 30 sec, repeat 1× per leg
Quadriceps stretch Towel around ankle, pull heel toward glute — hold 20 to 30 sec, repeat 1× per leg

Should You Still Consider Knee Surgery?

As highlighted in the TeMPO trial, many patients who’ve undergone surgical reconstruction reported pain and function outcomes after one year that were similar to those seen with in-clinic physical therapy, home exercise, or a combination of the two. This outcome mirrors those reported in earlier research.

• A landmark study showed arthroscopy is no better than placebo for knee osteoarthritis — In 2002, a placebo-controlled trial evaluated 180 patients with knee osteoarthritis who were randomly assigned to one of three procedures — arthroscopic débridement (where damaged cartilage is trimmed and loose material is removed), arthroscopic lavage (where the joint is flushed out with fluid), or a placebo surgery in which no actual treatment was done.20

Pain levels, physical function, and mobility were tracked for two years across all groups. The results showed no clinically meaningful differences between the surgical and placebo groups at any time point. According to the authors:

“In this controlled trial involving patients with osteoarthritis of the knee, the outcomes after arthroscopic lavage or arthroscopic débridement were no better than those after a placebo procedure.”21

• A double-blind Finnish trial found meniscectomy matched sham surgery — Research published in 2013 also found no benefit from arthroscopic knee surgery for degenerative meniscal tears. In this multicenter, double-blind study, 146 middle-aged patients without osteoarthritis were randomly assigned to undergo either arthroscopic partial meniscectomy or a simulated sham procedure.

At the 12-month follow-up, both groups reported similar improvements in pain relief, knee function, and quality of life. There were no statistically or clinically meaningful differences between real and placebo surgery. The results strongly suggest that the perceived benefit of surgery was due to placebo or natural recovery, not the operation itself.22

• Arthroscopic meniscectomy raises long-term risk and knee replacement brings its own hazards — Research shows that arthroscopic knee surgery involving meniscectomy is linked to a threefold higher risk of later total knee replacement. Total knee replacement is sometimes recommended for knee osteoarthritis, yet it also carries real risks and tradeoffs.23 As researchers noted in the Journal of Arthritis:

“Total knee replacement (TKR) is often the end-point of many causes of knee pain and is used with increasing frequency. However, there are a wide variety of problems associated with TKR including ongoing pain, patient dissatisfaction and the need for revision surgery … TKR should be avoided unless absolutely necessary …”24

Taken together, these studies show that surgery often doesn’t outperform exercise for knee pain and function. Building strength and movement by exercising regularly and properly is, therefore, a more preferable starting point than surgery.

How to Protect Your Knees from Wear and Tear

Preventing knee osteoarthritis involves addressing the factors that contribute to cartilage breakdown and joint stress before they accumulate into irreversible damage. While you can’t change your age or genetics, there’s a lot you can do to reduce stress on your knees, including:

1. Maintain a healthy weight — Excess body weight increases the load on your knees and speeds up cartilage breakdown. The heavier you are, the more stress each step puts on the joint surfaces. Obesity also contributes to chronic inflammation and higher cytokine levels, which further degrade cartilage over time.

Research shows nearly 90% of people undergoing knee replacement are overweight or obese, and those in the most severe obesity category tend to need surgery seven years earlier than their normal-weight peers.25

2. Address injuries promptly and completely — Knee injuries like anterior cruciate ligament (ACL) tears and meniscal damage often happen from sudden stops, twists, or trauma, but the long-term damage comes when they’re not properly rehabilitated.

Even a minor injury can lead to altered mechanics that strain the knee over time. Full recovery isn’t just about pain resolution; it means restoring strength, mobility, and alignment to avoid compensatory wear and tear down the line.

3. Support joint health through nutrition — Cartilage is made up of collagen and other connective tissue proteins that rely on proper nourishment. Bone broth, collagen, and glucosamine supplements offer raw materials that may support repair and reduce inflammation.

Cruciferous vegetables like broccoli and Brussels sprouts also contain sulforaphane, which blocks joint-degrading enzymes. Optimizing vitamin D levels helps as well, as it regulates inflammation and maintains bone and cartilage strength. Low vitamin D levels are common in those with knee osteoarthritis.26

4. Consider mind-body exercises — Low-impact movements like yoga and tai chi help improve balance, coordination, joint awareness, and neuromuscular control, all of which support healthier movement patterns and reduce strain on the knees. They also enhance flexibility and build strength without compressing the joints.27

Frequently Asked Questions (FAQs) About Knee Pain

Q: Is it OK to exercise with knee arthritis?

A: Yes. Knee osteoarthritis exercises are not only safe when done properly, they are also an effective way to manage pain, protect joint function, and maintain mobility. Avoiding movement actually weakens the muscles that support your knee, which leads to greater stress on the joint and often worsens discomfort over time.

Q: What are the best exercises for knee pain?

A: The best knee pain relief exercises are ones that strengthen the muscles around your knee without irritating the joint. Focus on movements like sit-to-stands, mini squats, step-ups, straight-leg raises, and side-lying leg lifts. These target the quadriceps, glutes, and hamstrings, which are essential for stability and shock absorption.

Q: How many times a week should I do knee exercises?

A: Three times per week is an ideal target for most people with knee pain. That frequency allows enough stimulation to build strength while giving your joints time to recover.

Q: Is physical therapy better than exercising on my own?

A: Both approaches can be effective. The TeMPO trial showed that people who followed a structured home exercise program improved almost as much as those receiving supervised physical therapy. The main difference came down to consistency and support.

If you prefer guidance, need help modifying movements, or feel unsure about how to start, working with a physical therapist can be helpful. Otherwise, a solid home program is a strong option.

Q: What cardio is easiest on sore knees?

A: Cycling, elliptical machines, and water-based movement are all low-impact and well-tolerated by most people with knee arthritis. These activities reduce joint strain while still promoting circulation and cardiovascular health. Choose whichever one feels most comfortable and start with shorter sessions to gauge your response.

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Posted by: | Posted on: January 11, 2026

Could the Shape of Your Behind Reveal a Hidden Health Risk?


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/06/sedentary-lifestyle-effects.aspx

Analysis by Dr. Joseph Mercola      January 06, 2026

sedentary lifestyle effects

Story at-a-glance

  • Americans spend about nine hours sitting and nearly five hours on their phones daily, contributing to a sedentary way of life
  • In a featured study presented at the Radiological Society of North America (RSNA), researchers found that muscle shape, not size, may reveal early metabolic changes and even signal disease risk
  • The World Health Organization (WHO) advises getting at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Yet many people fall short of these targets because inactivity significantly raises the risk of cardiovascular disease, Type 2 diabetes, and other cancers
  • Long, unbroken sitting bouts are associated with circulation problems, back pain, brain fog, higher cancer risk, and an increased risk of Type 2 diabetes
  • Shape yourself up for better health by standing more, walking whenever you can, eating a nutritious diet, and getting enough sleep and sunlight

Americans are tired — 44% of employees are feeling burned out at work1 and about a third of adults sleep less than seven hours a night.2 Dragging through the day with too little rest, many end up doing the only thing that feels possible: staying seated. Roughly 80% of jobs are sedentary,3 and adults now spend close to nine hours a day sitting.4

People sit at work, sit on the commute home, then collapse on the couch only to stream a movie or idly scroll on their phones for three to five hours to recover from the stress of the day.5 While this kind of self-soothing to fight hustle culture may feel comfortable at first, it can shape your overall health for the worse.

With this thought in mind, researchers are now asking what shapes people’s health. Beyond habits and numbers, even the contours of the body may hold clues about what’s happening inside.

How the Shape of Your Buttocks Could Signal Diabetes Risk

The featured study, presented at the Radiological Society of North America (RSNA) Annual Meeting, analyzed more than 61,290 MRI scans from the UK Biobank database to explore how the shape of the gluteus maximus — the largest muscle in the buttocks — changes with aging, lifestyle, frailty, and Type 2 diabetes.6

• What sparked this research? Researchers suspected that muscle shape might reveal more about health than fat content. “Unlike past studies that mainly looked at muscle size or fat, we used 3D shape mapping to pinpoint exactly where the muscle changes, giving a much more detailed picture,” said Marjola Thanaj, Ph.D., senior research fellow at the University of Westminster’s Research Centre for Optimal Health.7

• What did MRI mapping reveal? The results showed two patterns: “outward deformation” linked to higher fitness and “inward deformation” tied to aging, frailty, and sedentary time. Thanaj said:8

“People with higher fitness, as measured by vigorous physical activity and hand grip strength, had a greater gluteus maximus shape, while aging, frailty, and long sitting times were linked to muscle thinning.”

• What did they discover about diabetes? In participants with Type 2 diabetes, men showed muscle shrinkage, while women had enlarged gluteus maximus muscles — likely due to fat infiltration. These gender-specific changes suggest men and women respond differently to the same disease.

“Shape changes in the gluteus maximus may indicate early functional decline and metabolic compromise in people with Type 2 diabetes,” Thanaj noted.9

• Frailty also left its mark — The research showed that men categorized as frail had widespread muscle thinning, while women showed smaller, localized changes. These findings highlight how muscle shape could reflect overall resilience and health status.10

• Why does this matter? The gluteus maximus is one of the body’s largest muscles and plays a key role in metabolic health. According to lead author E. Louise Thomas, Ph.D., professor of metabolic imaging at the University of Westminster’s School of Life Sciences, these shape changes may help identify early signs of metabolic compromise before other symptoms appear.11

A Global Picture of Physical Inactivity

Physical activity is one of the most potent ways to prevent chronic disease and support mental well-being, yet people are moving less than ever. According to the World Health Organization (WHO), about 1.8 billion people (31% of adults) failed to meet recommended activity levels in 2022.12

Since 2010, global inactivity has climbed by 5 percentage points, and this trend shows no signs of slowing. If it continues, inactivity could reach 35% by 2030, putting millions at risk for diseases that shouldn’t happen in the first place.

• People don’t meet movement quotas — The WHO advises getting at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Yet many people fall short of these targets, significantly raising their risk of cardiovascular disease, Type 2 diabetes, breast and colon cancer, cognitive decline, and more.13

• Inactivity isn’t spread evenly across the globe — Some regions are far more affected than others. High-income Asia Pacific tops the list with 48%, followed closely by South Asia at 45%. Compare that to 28% in high-income Western countries and just 14% in Oceania.14

• Women and older adults move less — Globally, 34% of women are inactive compared to 29% of men, and adults over 60 are the least active — a troubling trend given the importance of movement for healthy aging.15

• Common barriers keep people from moving — Physical activity includes any movement, such as walking, cleaning, or gardening, while exercise refers to structured workouts. But even with these options, many people struggle to stay active due to low motivation, busy schedules, stress, or because they simply don’t enjoy the activity.16

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Signs of a Sedentary Life

When most people hear “sedentary,” they picture someone who never sets foot in a gym. But the truth is far more nuanced. Researchers define a sedentary lifestyle as spending most of your waking hours sitting, reclining, or lying down, while expending very little energy — typically less than 1.5 metabolic equivalents (METs).17 Below are common signs:

• You feel consistently tired — It’s easy to blame fatigue on a packed schedule, but chronic tiredness often stems from inactivity. When you move very little, your heart, lungs, and muscles gradually lose conditioning. Ironically, the less you do, the more exhausted you feel.18

• You start gaining weight — Hours of sitting translate to fewer calories burned and a slower metabolism. Over time, this can lead to subtle but steady weight gain, especially around the midsection.19

• You get sad easily — Because of your lack of movement, your mental health might take a downturn, since staying still does not allow your body to make feel-good hormones.20

There’s nothing wrong with sitting down and taking a break because your body needs moments of rest. But the problem begins when those breaks stretch into hours and become your default state.

Prolonged Sitting Is Linked to Serious Health Problems

Spending hours in a chair every day doesn’t just leave you “a little stiff.” Research shows that prolonged sitting can affect nearly every major system in your body negatively, as it:

• Slows your circulation — When you sit for long stretches, blood and fluid tend to pool in your legs. This can lead to swelling, heaviness, and, in severe cases, increased clot risk.21

In a landmark population-health review in Exercise and Sport Sciences Reviews, researchers determined the risk of venous thromboembolism (VTE) associated with prolonged work- and computer-related seated immobility, saying:

“Prolonged work- and computer-related seated immobility increases the risk of VTE. We suggest that there needs to be both a greater awareness of the role of prolonged work-related seated immobility in the pathogenesis of VTE, and the development of occupational strategies to decrease the risk.”

• Wrecks your posture, spine, and glutes — Hours of slouching at a desk overload your spine, tighten hip flexors, weaken your core, and even “switch off” your glute muscles.22

In a 2020 study published in Medicina (Kaunas), 30 adolescent participants were asked to sit in a slumped posture for 30 minutes while using a mobile device. Electromyography showed no significant change in trunk muscle fatigue.23

Still, adolescents with chronic lower back pain reported significantly greater back discomfort than healthy peers, leading the authors to conclude that prolonged slumped sitting increases the risk of lower back discomfort, especially in those who already have pain.24

• Nudges your brain toward fog and memory problems — Spending too much time sitting doesn’t just affect your body; it can cloud your mind.

Researchers from Iowa State University surveyed more than 3,000 adults from all 50 U.S. states during the first months of COVID-19. People reported how their sitting, screen time, and exercise had changed since the pandemic, and rated their mental health. According to the researchers:25

“In the second study, we found that, on average, people saw their mental health improve over the eight-week period … People adjusted to life in the pandemic. But for people whose sitting times stayed high, their depressive symptoms, on average, didn’t recover in the same way as everyone else’s.”

• Raises your long-term cancer risk — Prolonged sitting is now recognized as an independent risk factor for several cancers, right alongside diet and smoking.

A study in Cancer Causes & Control followed 22,097 postmenopausal women for about eight years using accelerometers to track sitting time. Every additional two hours of daily sitting was linked to roughly a 6% increase in overall cancer risk, and longer, unbroken sitting bouts were especially associated with higher risks of breast, lung, and endometrial cancers. The researchers’ recommendations are:26

“These findings add to a growing body of evidence indicating that limiting sedentary behaviors may help reduce risk of cancers. Additionally, our results support public health messaging encouraging older adults to sit less and move more throughout the day to promote healthy longevity.”

• Damages your heart and metabolism — Sitting for long periods is strongly linked to higher blood pressure, poor blood sugar control, larger waistlines, and an increased risk of heart disease and diabetes even if you exercise regularly.27

An 11-year follow-up from the Norwegian HUNT Study, published in Diabetologia, tracked 28,051 adults to see who developed type 2 diabetes. Overall, people who sat for eight hours or more a day had about a 17% higher risk of diabetes than those who sat for four hours or less. When researchers looked only at people who were very inactive in their free time, they concluded that:28

“Our findings suggest that total sitting time has little association with diabetes risk in the population as a whole, but prolonged sitting may contribute to an increased diabetes risk among physically inactive people.”29

Can You ‘Out-Exercise’ the Bad Effects of Prolonged Sitting?

It’s tempting to think that a daily workout cancels out hours spent sitting. Unfortunately, research shows that’s not how the body works. Exercise is important, but it doesn’t erase the damage caused by being sedentary. Here’s why:

• Exercise can’t undo the harm of sitting — Health benefits come from pairing structured workouts with frequent movement throughout the day. A single gym session doesn’t offset eight hours in a chair because your body needs to stand, feel like it’s shifting postures, and needs to move.

• Sitting too much can cancel out the benefits of exercise — A systematic review of 47 studies on sedentary behavior, published in the Annals of Internal Medicine, found that spending long hours sitting each day causes harmful effects that outweigh the positive impact of physical activity.30

• Sedentary habits raise your risk of early death even if you work out — A 2015 study in PLoS One found that people who rarely exercised and sat for long periods faced a higher risk to their health.31

“Both high levels of sedentary time and low levels of moderate to vigorous physical activity are strong and independent predictors of early death from any cause,” the researchers said. “Whether a high physical activity level removes the increased risk of all-cause mortality related to sedentariness requires further investigation.”

A rigorous exercise routine may help prevent disease, but it’s not enough on its own — it’s best to add small movements throughout the day. Walking is the easiest — it’s free, safe, and hard to overdo. For more tips, read “Whether You Count Steps or Time Your Walk, What Matters Is Getting Outdoors.”

How to Stand Up, Shape Up, and Get Healthier

If you’re worried about getting sick — especially if you know you have a family history or genetic risk for Type 2 diabetes, heart problems, or other chronic diseases — spending less time sitting down in front of the TV is one of the simplest ways to take control of your health.

1. Move every 30 minutes — Even if your job or lifestyle involves sitting, make an effort to break it up. Set a reminder to stand up and move around every half hour. Walk around your house, climb stairs, or step outside for fresh air. Invest in a standing desk or walking pad to help you stay active, even if you’re working. Short bursts of activity help your circulation and prevent dangerous blood pooling in your legs. I do this myself and notice better energy and clearer focus throughout the day.

2. Incorporate walking into your lifestyle — Whenever you can, walk instead of driving or sitting. If you’re making a phone call, walk while you talk. Park further from the entrance when you run errands. If you have a dog, add an extra loop to your usual walk. Walking doesn’t require gym memberships or fancy equipment — it’s free, easy, and one of the most effective ways to lower your heart disease risk.

3. Make smart food swaps — Your brain runs on energy, and when your cells don’t get enough, mood issues like anxiety and depression can creep in. Start by fueling up with easy-to-digest carbs like fresh fruit and white rice. Most people do well with around 250 grams a day, and if you’re active or athletic, you’ll likely need more.

Just as important is to ditch seed oils and processed foods loaded with linoleic acid (LA), which can harm your mitochondria. Instead, cook with stable fats such as grass-fed butter, ghee, or beef tallow — they’re far better for your cells and overall health.

4. Let early morning sunlight reset your body and mind — Natural light in the morning boosts your endorphins, lifts your mood, and recharges your cells. Try to get outside every day, especially in the morning, to help reset your internal clock.

5. Restore balance with sleep and calm — Sleep is when your body repairs and resets. Without it, your emotional health suffers. Step outside soon after waking to anchor your circadian rhythm, and at night, create a wind-down routine: Dim the lights, skip screens, and keep your bedroom completely dark.

Frequently Asked Questions (FAQs) About Prolonged Sitting

Q: Why are so many Americans exhausted but still sitting all day?

A: Many Americans are running on empty. About 44% of employees feel burned out, and a third sleep less than seven hours. When you’re that tired, movement feels impossible, so most people default to what’s easiest: sitting almost all day.

Q: What did researchers at the Radiological Society of North America (RSNA) find out about the gluteus maximus?

A: They analyzed over 61,000 MRI scans from the UK Biobank and mapped the gluteus maximus in 3D. They found shape changes linked to fitness, aging, frailty, long sitting, and Type 2 diabetes, suggesting buttock muscle shape reflects underlying metabolic health.

Q: How much movement does the World Health Organization (WHO) recommend?

A: The WHO recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly, but many people still have difficulty reaching that threshold.

Q: What serious health problems are linked to prolonged sitting?

A: Prolonged sitting slows circulation and increases blood clot risk, worsens back pain and posture, and is tied to higher rates of depression, anxiety, cancer, heart disease, larger waistlines, poor blood sugar control, and Type 2 diabetes, especially in inactive people.

Q: Can you immediately offset the effects of prolonged sitting?

A: No. Studies show long sitting still raises your risk of early death, heart disease, and diabetes even if you exercise. Your body does best when formal workouts are combined with frequent movement breaks and regular walking throughout the day.

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Posted by: | Posted on: January 11, 2026

Weight Lifting or Cardio, Which Is Better at Preventing Diabetes and Obesity?


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/10/weightlifting-vs-cardio-preventing-diabetes-obesity.aspx

Analysis by Dr. Joseph Mercola     January 10, 2026

weightlifting vs cardio preventing diabetes obesity

Story at-a-glance

  • Resistance training was shown to be more effective than cardio for improving insulin sensitivity and reducing fat accumulation, making it a powerful strategy for preventing diabetes and obesity
  • Endurance exercise strengthened cardiovascular and immune function, helping older adults maintain youthful, energetic immune cells that recover faster from illness and stress
  • Overdoing intense workouts — especially high-volume cardio — increases stress hormones and reverses many of exercise’s benefits, while shorter, moderate sessions support steady progress without burnout
  • Combining brief strength sessions with moderate daily movement creates the ideal balance for stabilizing blood sugar, boosting mitochondrial energy production and improving overall metabolic health
  • Blood flow restriction (KAATSU) training enhances strength and muscle tone using light weights or bodyweight alone, offering a safe and effective option for older adults or those with joint pain

Insulin resistance is one of the most common — and overlooked — drivers of modern disease. It develops quietly over time, long before blood sugar tests show a problem, leaving you tired after meals, hungry too soon and stuck with belly fat that refuses to move. When ignored, it sets the stage for diabetes, heart disease, and premature aging.

Exercise remains a powerful way to restore insulin sensitivity and stabilize blood sugar naturally. But not all movement affects your metabolism in the same way. Some forms train your muscles to burn energy more efficiently, while others fine-tune your immune system and mitochondria — the energy factories inside your cells — to resist stress and inflammation.

New research is helping to pinpoint which types of exercise deliver the biggest benefits for metabolic health, longevity and cellular repair. The latest findings reveal that the way you move has a direct impact on how your body heals and regenerates — insights that could change the way you think about fitness, aging and disease prevention.

Weightlifting Reprograms Your Metabolism to Fight Insulin Resistance

A study published in the Journal of Sport and Health Science compared resistance (weightlifting-like) and endurance (wheel-running) exercise in obese mice fed a high-fat diet.1 Both exercise types limited overall fat gain versus sedentary controls, but resistance training produced greater improvements in glucose and insulin tolerance. In other words, resistance-trained mice managed blood sugar more effectively and displayed healthier insulin sensitivity than endurance-trained or sedentary mice.

• Resistance training reduced fat accumulation without major muscle growth — Mice in the resistance exercise group had significantly less visceral and subcutaneous fat than sedentary high-fat-diet mice.2

These benefits occurred without notable increases in muscle mass, showing that improved glucose control wasn’t driven by muscle growth alone. The metabolic benefits weren’t the result of “getting bigger,” but of training the body to use energy more intelligently. Even modest resistance work was enough to reprogram metabolism and sharpen insulin response.

• Endurance training boosted stamina, not metabolism — The endurance-trained mice developed stronger hearts and better exercise capacity, but their blood sugar and insulin sensitivity barely budged.

This shows that while cardio strengthens the cardiovascular system, it doesn’t have the same direct impact on metabolic repair that resistance training does. If your goal is to fix insulin resistance and stabilize energy, building muscle strength is far more effective than logging endless miles.

• Each training style worked through its own biological pathway — Both resistance and endurance exercise offered protection against fat gain, but the mechanisms were completely different.

Resistance training enhanced insulin sensitivity across multiple tests, while endurance training primarily influenced cardiovascular remodeling and protein signaling related to muscle endurance. The researchers found no measurable changes in mitochondrial function or insulin-signaling proteins, meaning the metabolic benefits from lifting came from whole-body adaptation rather than one isolated pathway.

• Shorter, focused resistance sessions proved highly effective — The resistance-trained mice achieved these metabolic benefits through brief, repeated effort-based lifting — not extended endurance sessions. For people managing blood sugar or insulin resistance, this means targeted strength training offers faster, more efficient improvements than longer, high-volume cardio routines.

• Resistance training trains your body to act younger — Lifting weights — or any form of resistance-based exercise — teaches your body to handle glucose like a metabolically healthy person again. It restores the sensitivity of your insulin receptors, reduces fat storage, and keeps energy steady throughout the day. In the context of modern sedentary living and processed diets, resistance exercise isn’t just about strength — it’s metabolic medicine.

Cardio Keeps Your Immune System Young and Energetic

While resistance training fine-tunes how your body handles blood sugar and fat, endurance exercise targets a different — but equally important — system: your immune defense. The next study reveals how steady, moderate cardio acts like a rejuvenation switch for your immune cells, keeping them energetic, adaptable and far more resistant to the effects of aging.

Published in Scientific Reports, the study examined how long-term endurance training affects immune system function in older adults.3 The study focused on natural killer (NK) cells, a key part of your immune defense that hunts down and destroys infected or abnormal cells.

As people age, these immune cells often lose energy and efficiency, leaving them more vulnerable to infections, cancer and slower recovery. Scientists sought to determine whether years of consistent cardio exercise could reverse or slow this decline.

• Trained older adults had stronger, more energetic immune cells — The researchers compared men over age 60 who had performed endurance training for decades with untrained men of the same age group.

Those who regularly engaged in endurance training showed dramatically improved NK cell metabolism — meaning their immune cells produced more energy and functioned like those of much younger adults. In short, their immune systems behaved as if they had “turned back the clock.” The trained group also had lower levels of chronic inflammation, an underlying factor in nearly every age-related disease.

• Endurance training helped immune cells make energy more efficiently — In people who regularly did cardio exercise, their NK cells produced energy in a cleaner, steadier way. They used oxygen to turn food into energy, which kept them active and strong for longer periods.

In comparison, people who didn’t exercise relied on a quicker, less efficient system that burned through sugar fast and left their immune cells tired. This is one reason older adults who stay active tend to bounce back from illness or injury much faster.

• Long-term cardio training helped the body resist stress and immune fatigue — When the researchers exposed the participants’ NK cells to common metabolic stressors, the trained group’s cells remained stable and continued functioning at a high level.

Inactive individuals had NK cells that were easily disrupted under the same conditions, showing weaker resilience. For anyone over 50, this means regular endurance activity doesn’t just maintain fitness — it teaches your immune system to handle stress better.

• The effects extended beyond immunity into cellular longevity — Endurance-trained participants showed enhanced mitochondrial density and efficiency — meaning they had more and healthier mitochondria in their NK cells.

Mitochondria act like rechargeable batteries that fuel every cellular process. With age, mitochondria often degrade, leading to fatigue, slower healing and increased disease risk. Regular cardio effectively recharged these “batteries,” improving the body’s energy economy at the most fundamental level.

• Too much cardio typically backfires — balance is key — Cardiologist Dr. James O’Keefe’s research found that doing intense exercise for four to seven hours a week actually erased many of its health benefits.4 Pushing too hard too often puts your body under chronic stress instead of helping it recover. The takeaway: find your exercise sweet spot with moderate, consistent activity that leaves you energized, not exhausted.

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How to Supercharge Strength Gains with Blood Flow Restriction (KAATSU) Training

Blood flow restriction (BFR) training — also called KAATSU — was developed in Japan in 1966 by Dr. Yoshiaki Sato and has since become one of the most effective ways to build strength without heavy lifting. It involves placing soft cuffs or bands around your upper arms or thighs to gently restrict blood flow while exercising. This limited circulation triggers your body to adapt as though it were lifting heavy weights, even when you’re only using light resistance or bodyweight.

• The key is mild oxygen restriction that boosts growth signals — When blood flow is partially reduced, oxygen levels in the working muscles drop — a state called hypoxia. This low-oxygen environment activates powerful biochemical messengers known as myokines.

These anti-inflammatory compounds promote muscle growth, improve hormone balance and stimulate protein synthesis, the cellular process that builds new muscle fibers. Your body interprets this “low-oxygen challenge” as intense training, even though the actual load is light and joint-friendly.

• You gain strength and protect your joints at the same time — One of KAATSU’s greatest benefits is that it delivers measurable strength gains with very little mechanical stress.

Older adults, those recovering from injury or anyone hesitant to lift heavy weights can use BFR to maintain or increase muscle mass safely. Because the muscles still experience metabolic fatigue, you get the same cellular and hormonal benefits of heavy training — without the joint pain, muscle strain or long recovery times.

• The secret lies in how your body reacts to the “fake” stress — By briefly restricting venous blood flow, KAATSU tricks your muscles into working harder than they actually are. This encourages your vascular tissue to become more elastic and resilient.

When I interviewed KAATSU expert Steven Munatones, he explained that this “biohack” allows your muscles to work and your vascular tissue to become more elastic. You don’t feel the pain of heavy lifting, yet your muscle fibers and blood vessels are being trained just as effectively. The result is stronger muscles, healthier circulation and improved energy efficiency — especially in older adults.

• It’s simple to integrate KAATSU into everyday life — You can use BFR bands during strength workouts, walking sessions or even while doing light chores. The goal isn’t to fully cut off blood flow — just to apply gentle pressure that challenges your circulation.

Keep each session short, around 15 to 20 minutes, and focus on movements like squats, curls, lunges or pushups using minimal resistance. To learn more, check out my previous article, “How to Stay Fit for Life,” in which I review the science behind KAATSU and explain in greater detail how to use it.

• The main difference between KAATSU and BFR is the tool you’re using — BFR can be done with restriction bands, but KAATSU uses a device that also provides intermittent and not just constant pressure. The KAATSU set is ideal as it is far easier to dial in to the correct pressures. You also get the benefit of intermittent pressure automatically, without having to adjust the bands yourself.

I recommend the C4 model, because the C-series doesn’t have Bluetooth (which emits harmful electromagnetic fields). For a limited time, you can get 10% off any KAATSU equipment by using the promo code DRM.

order now

How to Rebuild Metabolic and Immune Strength Through Exercise

If you’ve been pushing yourself through longer, harder workouts believing that more effort automatically means better results for weight loss or blood sugar control, it’s time to rethink your approach. Your body thrives on balance, not burnout.

Overdoing cardio or spending hours lifting often backfires — spiking stress hormones, exhausting your mitochondria and making insulin resistance worse. The best strategy for managing obesity and diabetes isn’t extremes on either end, but a smart blend of moderate activity and short, focused strength training sessions that keep your metabolism efficient and your energy steady. Here’s how to do it.

1. Lift weights briefly, but regularly — Keep strength sessions short — about 20 minutes twice a week — and focus on quality, not quantity. Compound exercises like squats, pushups and rows train multiple muscle groups at once, improving glucose uptake and metabolic efficiency. This type of resistance work “teaches” your muscles to absorb sugar instead of storing it as fat, helping stabilize your energy throughout the day.

2. Supercharge your results with KAATSU training — If you want to enhance your gains without adding stress or heavy loads, incorporate KAATSU into your strength routine. This method uses soft cuffs or bands around your arms or legs to gently restrict blood flow during exercise. The mild restriction encourages your muscles to work harder at a cellular level, helping you gain strength and endurance using only light weights or bodyweight movements.

You can even use it while walking, stretching, or performing simple mobility drills to boost circulation and speed recovery. For anyone looking to build strength safely and sustain progress long term, KAATSU is a smart way to do more with less effort.

3. Use moderate cardio to recharge your immune system — Walking, cycling or swimming at a comfortable pace strengthens your mitochondria and keeps your immune cells resilient. This type of moderate-intensity exercise increases mitochondrial density and oxygen efficiency, allowing your body to produce more energy with less strain.

Think of moderate cardio, such as one hour of daily walking, as your system’s “reset button” — it clears inflammation, enhances blood flow and keeps your cells functioning youthfully without overtaxing recovery.

4. Alternate intensity to protect your recovery — Mixing light, moderate and resistance-based workouts gives your cells time to adapt and repair. Avoid consecutive high-intensity days — alternate resistance sessions with moderate endurance-focused movement or active rest. This balance keeps cortisol, your primary stress hormone, in check and ensures your mitochondria aren’t overworked. When you finish a session, you should feel recharged, not depleted.

5. Fuel your workouts with real food and protect mitochondrial energy — Even the best training plan falters if your mitochondria are clogged by toxic fats. Eliminate vegetable oils like canola, soybean, corn, sunflower and safflower — all high in linoleic acid (LA), a polyunsaturated fat that disrupts cellular energy production.

Instead, cook with grass fed butter, ghee or tallow, and avoid high-LA meats like chicken and pork. This shift restores energy production and supports faster recovery. Pair this with nutrient-dense whole foods and healthy carbohydrates like fruit and root vegetables to sustain mitochondrial performance and stable blood sugar.

The secret to reversing insulin resistance and aging well isn’t relentless effort — it’s intelligent movement combined with metabolic care. Exercise should energize, not exhaust you. By pairing short resistance sessions with KAATSU, moderate cardio and mitochondrial support through whole-food nutrition, you’ll build lasting strength, endurance and vitality — without burning out your body in the process.

FAQs About the Best Type of Exercise for Preventing Diabetes and Obesity

Q: Which type of exercise is better for preventing diabetes and obesity — weightlifting or cardio?

A: Both resistance and endurance training are beneficial, but they work in very different ways. Resistance training was more effective at improving blood sugar control, insulin sensitivity and reducing body fat, while endurance training primarily improved cardiovascular function and stamina. In short, strength training is more effective for reversing insulin resistance, while cardio supports heart and immune health.

Q: How much exercise is ideal for balancing blood sugar without overtraining?

A: You don’t need long or intense workouts to see results. Just 20 minutes of focused resistance training twice a week, combined with moderate daily movement like brisk walking, provides metabolic and immune benefits. Pushing too hard — such as doing vigorous cardio for more than four to seven hours a week — backfires by increasing stress hormones and inflammation, which worsen insulin resistance.

Q: What is KAATSU training, and how does it help?

A: KAATSU, or BFR training, involves using soft cuffs or bands around your arms or legs to gently limit blood flow during exercise. This mild restriction triggers powerful muscle-building and anti-inflammatory signals, allowing you to gain strength using very light weights or even bodyweight. It’s especially useful for older adults, those with joint pain or injuries, and anyone who wants to maximize strength without heavy lifting.

Q: Why is moderate cardio still important if strength training works better for metabolism?

A: While lifting weights helps your body regulate glucose and reduce fat storage, cardio plays a key role in keeping your immune system strong and your mitochondria healthy. Moderate endurance activities like walking, cycling or swimming improve oxygen use and blood flow, helping your immune cells stay “younger” and more resilient. The key is to keep cardio moderate — enough to energize you, not exhaust you.

Q: How does diet tie into exercise for diabetes prevention and metabolic health?

A: Even the best exercise routine can’t outwork a poor diet. Protect your mitochondria by eliminating seed oils (like canola, soybean, corn and sunflower) and focusing on whole foods. Cook with healthy fats such as grass fed butter, ghee, or tallow, and include nutrient-rich carbs like fruits and root vegetables to fuel your workouts. Together, balanced nutrition and smart exercise retrain your metabolism to stay youthful, efficient and resilient.

Posted in BFR, Blood, Diabetes, Exercise, Immunity, Obesity | No Comments »

Posted by: | Posted on: January 9, 2026

Fitness Shortcuts Make You Healthier Even Without a Full Workout Plan


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/08/fitness-shortcuts.aspx

Analysis by Dr. Joseph Mercola     January 08, 2026

fitness shortcuts

Story at-a-glance

  • Only one in four adults meets the recommended 150 minutes of weekly exercise, but even a few minutes of movement each day can still improve heart health, metabolism, and strength
  • A single high-intensity workout session each week — just 30 minutes — is linked to a 39% lower risk of heart-related death in men and a 51% lower risk in women
  • Short, intense efforts are more effective than long, drawn-out routines, and pushing past four high-intensity sessions per week offers no added benefits
  • Activities like mopping floors, scrubbing counters, and gardening raise your heart rate enough to build strength and support metabolic health when done consistently
  • Tools like walking pads, trampolines, jump ropes, and vibration plates offer low-cost, time-efficient ways to stay active — even while working or relaxing at home

Most Americans today are living a sedentary life — the increase in desk jobs, modern conveniences like TV and social media, and even day-to-day circumstances, such as spending hours commuting, all contribute to the growing epidemic of being sedentary. In fact, only one in four adults1 are now meeting the recommended 150 minutes of exercise per week.2

This type of lifestyle has taken a significant toll on people’s health, with 70% of adults now considered obese3 and 117 million living with one or more chronic illnesses.4 These numbers are staggering, but what’s even more surprising is that these diseases can be prevented with exercise.

Here’s good news: You don’t need a full-blown, long-term gym membership or spend hours every day to reap the benefits of being physically active. There are clever fitness hacks and shortcuts you can do so you can meet your fitness goals — and they only take a few minutes per day.

Even a Few Minutes of Movement Helps More Than You Think

A recent feature from The Independent explored the growing number of science-backed “fitness cheats” — simple, often short-burst activities or low-cost tools that can meaningfully improve your health without requiring full workout plans or expensive gym memberships. The article investigates whether you can sidestep the traditional all-or-nothing approach to exercise and still see real benefits.5

The verdict? You absolutely can — if you’re smart about how you do it. Below are some useful pointers discussed in the piece.

• You can jumpstart your fitness with a smart shortcut — The main point of the article is that even though having a formal, long-term exercise program is great, it’s not completely necessary. In fact, fitness experts now recommend exploring shortcuts to jumpstart your fitness journey, especially for people who are struggling with their day-to-day schedules. I-Min Lee, a professor at Harvard Medical School, said:

“Any physical activity is healthful, and physical activity is what we do in daily life. We don’t need to ‘exercise’ to reap health benefits.”6

• It’s not about the duration; what matters more is the intensity — If you think spending hours running on a treadmill is the best way to meet your goals, you’re putting yourself at risk of fatigue, or worse, injury. Remember that it’s not always about how long you move — it’s how intensely you do it. Hence, instead of aiming for long sessions, focus on raising your heart rate, even for short bursts.

• Simple everyday cheats are found all around your home — One of the easiest ways to get exercise benefits? Clean your home! Mopping, vacuuming, dusting, and cleaning the bathroom may not be as entertaining as other activities, but they can get you breathing harder and your heart beating faster.

• Household chores don’t just burn calories — They also build functional strength and improve metabolic health when done consistently. Even just five minutes of scrubbing your kitchen counter clean is enough. According to an article posted by the American Cancer Society:

“Make your household chores count by working at a pace fast enough to get your heart pumping. A 150–pound person can burn about 150 calories an hour this way. Get the whole family involved to get the job done quicker and to help get everyone moving.”7

• Yard work and gardening double as great workouts — They help burn calories and build strength in your arms, legs, and back. Activities like mowing the lawn, raking leaves, and shoveling are surprisingly effective. What’s more, gardening also enhances your mental health and gives you a sense of accomplishment, especially if you grow your own foods.

• For those looking to burn more calories faster, some small adjustments can make a big impact — For example, adding a weighted vest to your walk or jog increases resistance, which makes your body work harder without requiring additional time. Adding ankle or wrist weights to simple routines also helps build muscle mass and increase bone density — two key factors in maintaining independence as you age.

Train Smarter, Not Harder — These Handy Gadgets Help Redefine Exercise

The article also discussed fascinating modern tools that can help keep you physically active. From high-tech wearable technology to old-school equipment you can set up in your backyard, here are some fitness devices to help you “cheat” your way to fitness.8

• Exoskeleton suits — These are robotic-looking frames that support and amplify movement, allowing users to run stairs with less effort and greater gain. These modern suits work by increasing muscle engagement and reducing joint strain during high-intensity movement.

However, exoskeleton suits aren’t exactly cheap, and can cost anywhere from $1,500 to $4,000. While that’s out of reach for most, it demonstrates how far the definition of fitness is shifting — from hardcore routines to smart adaptations.

• Trampoline — Interestingly, this type of low-impact equipment has made a comeback during the COVID-19 pandemic. Jumping on a trampoline offers a way to strengthen your legs and core without overloading your joints. Even five to 10 minutes of jumping or bouncing each day boosts lymphatic drainage, improves heart rate variability, and enhances balance.

• Walking pads and pedal chairs — If your primary excuse for being sedentary is working long hours in front of a computer, these tools can be an excellent workaround, as they keep you moving even while working. These start around $100, though high-end models run closer to $1,400.

• Weighted LED jump ropes and push-up pads — An LED jump rope is a low-cost tool that can brighten up your morning while training your upper body and core. The added weight can provide more resistance and make your exercise more challenging — Just five minutes of jump rope every day can be enough to reap benefits.

If you’re looking to boost your push-up routine, however, consider getting push-up pads. According to The Independent, “The pads reduce strain on the wrists and hands, and the handles rotate to better engage different parts of the upper body.”9

The feature also touched on the advantages of using a vibration plate — platforms that shake gently while you stand on them. According to the Mayo Clinic, these vibrating plates may even reduce back pain and help combat bone loss, which is especially helpful for seniors.

I’ve previously written about the benefits of whole body vibration therapy (WBVT) using a vibration plate, and I’ve long emphasized that not all platforms are created equal. Among them, the Power Plate stands out as the most advanced option, offering superior technology and consistent results compared to generic vibration devices. Read “Utilize the Power of Vibrations to Promote Wellness” for more information on this type of training.

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Coming Out of a Fitness Hiatus? Don’t Be So Quick to Jump Right In

One common mistake many individuals make when they’re trying to get their fitness edge back is they immediately subject themselves to rigorous training sessions. However, this can be dangerous, as it can either cause you to burn out faster or even put you at risk of injuries, particularly if you strain yourself too much.

“Think of the time and work it took to get to your previous fitness level. You’re not being fair to yourself if you think you’ll jump back in at the same spot,” Jason Cruickshank, an athletic trainer, said.10

• Stay consistent — One proven strategy to make it easier is to remove the decision fatigue. Lay out your workout clothes the night before. Set an alarm. Keep your jump rope or resistance bands in plain sight. If your gear is ready and the plan is clear, you’re less likely to skip out.

• Spice up your daily habits — Even without gadgets, there are some easy ways to make your regular movement sessions more interesting. For example, consider listening to a podcast while going on your daily walk. Or if you’re going out to meet someone, walk or ride your bike instead of driving to the meeting place.

• Combine your workout with something fun — Dance to fast music that hits 171 beats per minute to raise your heart rate. Better yet, try free-form dancing. You can also play a silly game, like tossing a balloon in the air and keeping it from touching the ground like you did as a kid. Again, it’s not about how long you move, but how intensely you do these activities.

The Advantages of Micro-Workouts

In 2025, Norwegian researchers Ulrik Wisløff, and Atefe R. Tari published their book “Mikrotrening — 7 uker som booster kondis og Styrke” (“Micro Workouts — 7 Weeks to Boost Fitness and Strength”). Their book was a culmination of nearly two decades of research into how even just a few minutes of exercise each day can have profound benefits for your well-being.11

• The belief that short bursts of intense activity are beneficial goes way back — The HUNT Study in 2006, published by Wisløff and his colleagues, was one of the largest population-based health studies conducted in Norway. It explored how various exercise routines affected the long-term risk of dying from cardiovascular events.12

• One intense workout session a week still delivers measurable protection — Based on the research findings, men who completed a single high‑intensity workout lasting at least 30 minutes each week showed a 39% lower risk of death from heart disease. Women saw an even stronger effect, with a 51% reduction linked to that same once‑weekly session.

• Pushing too hard doesn’t pay off in the long run — People who did four or more high-intensity workouts a week didn’t see extra benefits. In fact, the improvements flattened out, showing that targeted effort, rather than constant exertion, is enough to support heart health without overtraining.

• High-Intensity doesn’t mean exhausting yourself completely — According to Wisløff, “You should be able to talk, but you shouldn’t be able to sing.” That’s the level of intensity where your heart works hard enough to trigger cardiovascular improvements, without burning you out or making the routine unsustainable. It also makes these workouts doable for people who aren’t athletes, but still want serious health benefits.

If you struggle to fit a typical workout routine in your life, micro-workouts give you a more realistic and achievable starting point. Just remember to put in the extra effort, stay consistent, and those small wins will eventually build momentum over time. Read more about micro-workouts in “Too Busy to Exercise? Here’s How Micro Workouts Improve Your Health.”

Frequently Asked Questions (FAQs) About Fitness Shortcuts

Q: Do I need to go to the gym or follow a strict workout plan to see health benefits?

A: No. Everyday movement like house cleaning, yard work, or walking done with enough effort can improve your cardiovascular health, metabolism, and strength without needing a formal exercise routine.

Q: How much high-intensity exercise is enough to make a difference?

A: Just one 30-minute high-intensity session per week has been shown to significantly reduce the risk of dying from heart disease, with up to 51% lower risk for women and 39% for men.

Q: Does doing more high-intensity workouts mean better results?

A: No. People doing four or more high-intensity sessions a week didn’t see additional health benefits. The key is quality over quantity — focused effort matters more than duration.

Q: What intensity level should I aim for if I’m just starting out?

A: You should be able to talk but not sing during your workout. That’s the sweet spot for getting your heart working without pushing to exhaustion, making it safe and sustainable for most people.

Q: What are some simple tools or strategies I can use to stay active during the day?

A: Jump ropes, walking pads, push-up grips, trampolines, or even vibration plates can help increase movement in short bursts. Pairing these with enjoyable activities like music or podcasts boosts consistency and motivation.

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Posted by: | Posted on: December 30, 2025

Meal Fat Content Influences Muscle Building After Exercise


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/12/30/meal-fat-content-muscle-building.aspx

Analysis by Dr. Joseph Mercola     December 30, 2025>

meal fat content muscle building

Story at-a-glance

  • Low-fat protein after exercise delivers amino acids into your bloodstream faster, giving your muscles a stronger signal to repair and grow
  • High-fat meals slow digestion and weaken your muscle-building response, even when the total amount of protein is the same
  • A stronger and faster leucine surge from lean protein helps activate muscle repair more effectively, improving your recovery window
  • Higher daily protein intake — around 0.8 grams per pound of ideal body weight — supports better muscle gain, fat loss, bone strength, and metabolic stability
  • Simplifying your post-workout meal and choosing low-LA, low-fat protein sources help you recover more quickly and get better results from every training session

Muscle building depends on how quickly your body receives and uses amino acids after exercise, and that timing determines whether your workout translates into real progress or unnecessary soreness. Many people train hard but slow their own results with meal choices that interfere with this process. What you eat after training shapes the strength of your recovery signal, and the newest research underscores how sensitive this window is.

The structure of a meal — not just the amount of protein in it — influences the speed and effectiveness of muscle repair. Your body is constantly interpreting the nutrients you give it, and certain combinations accelerate the rebuilding phase while others hold it back. If you’ve ever wondered why similar workouts lead to completely different results from one person to another, this is one of the reasons.

Another piece that deserves attention is the level of daily protein intake needed to support consistent gains, especially if you train regularly. Many people mistake how much protein their body requires to maintain muscle and build more of it. The right intake supports stronger recovery, better composition changes, and a more resilient system overall.

Low-Fat Meals Trigger a Stronger Muscle-Building Signal

A recent study published in The American Journal of Clinical Nutrition investigated how different pork-based meals influence muscle protein synthesis after resistance training.1 While I don’t recommend pork due to its high level of linoleic acid (LA), the study reveals how different fat levels in your meals influence muscle growth.

The researchers compared three options — high-fat pork, low-fat pork, and a carbohydrate drink — to determine whether the fat content affects the body’s ability to repair and build muscle after exercise. This design allowed them to isolate fat as the key variable while keeping protein intake equal between the two pork meals.

• Healthy young adults completed exercise sessions before testing the meals — The study involved physically active adults who performed structured resistance exercise before consuming their assigned meal.2 Participants then underwent repeated blood draws and muscle biopsies, giving researchers highly accurate data on real-time muscle repair responses.

• Low-fat pork produced the strongest improvement in muscle-building activity — The low-fat pork meal triggered a sharper rise in myofibrillar protein synthesis, which is the process your body uses to repair and build muscle tissue after you train.

In contrast, the high-fat pork meal muted this muscle-building response so much that it looked similar to the carbohydrate drink. That means the fat in the meal affects your body’s ability to use the protein you just ate, even if the amount of protein is identical.3

• The most meaningful improvement was the faster leucine surge — Researchers reported that the low-fat meal produced a more rapid and higher peak in essential amino acids, especially leucine, compared to the high-fat meal.

Leucine acts like an ignition switch for muscle repair, and when it reaches your bloodstream quickly, your muscles begin rebuilding faster. With the high-fat meal, this leucine rise was delayed and smaller, which weakened the muscle-building signal. Faster amino acid absorption gives you an edge in rebuilding stronger muscle fibers.

• Time-based data showed slow digestion was the limiting factor — The high-fat pork slowed gastric emptying, meaning the food left the stomach more slowly. Slow emptying delays amino acid delivery into your bloodstream. By the time amino acids finally rose after the high-fat meal, the window for peak post-exercise sensitivity had already narrowed. If you train hard and expect optimal recovery, that timing mismatch works against you rather than for you.

• Additional signaling pathways confirmed the difference in response intensity — Measurements of pathways involved in muscle repair showed greater activation after the low-fat meal compared to the high-fat one. Although the mechanics varied across specific signaling proteins, the overall pattern matched the amino acid data: lean protein delivered a cleaner, stronger anabolic signal, while high-fat protein diluted that effect.

Higher Daily Protein Intake Strengthens Muscle, Bone, and Metabolic Health

A narrative review published in Nutrients investigated how eating protein well above the standard dietary recommendations affects trained adults who exercise regularly.4 The researchers evaluated how higher protein intake shapes lean mass, fat loss, metabolic markers, and bone health.

This review aimed to clarify whether consuming more protein than the minimum requirement delivers measurable physical benefits or simply exceeds what your body needs. Unlike narrow intervention trials, this work drew on controlled feeding studies, long-term training programs, and dietary assessments to determine how sustained high-protein intake affects whole-body physiology.

• Healthy, physically active adults showed distinct improvements with higher protein intake — The populations studied were composed largely of healthy adults who performed structured resistance or endurance training and had no chronic diseases affecting metabolism or muscle function. These individuals already consumed moderate protein before participating.

Across studies, those who increased daily protein intake experienced improvements in lean mass, reductions in fat mass, and measurable gains in bone-supportive markers. This indicates that higher protein intake supports multiple tissues, not just muscle.

The Recommended Dietary Allowance (RDA) is set at 0.8 grams of protein per kilogram of body weight, but many of the beneficial outcomes appeared at intakes two to three times higher. Most adults actually need about 0.8 grams of protein per pound of ideal body weight (or about 1.76 grams per kilogram).

• The greatest improvements involved increases in lean mass and decreases in body fat — The review found that elevated protein intake produced consistent increases in lean mass, meaning participants added more muscle tissue when they trained with higher protein intake. The improvements were not small; the researchers described significant increases in “fat-free body mass” across a range of training programs.

Fat mass reductions were also stronger in those consuming more protein, suggesting that protein supports a more favorable energy balance by increasing satiety and thermogenesis. Satiety refers to feeling full sooner and staying full longer, while thermogenesis refers to your body’s ability to generate heat by burning calories during digestion.

• Additional benefits appeared in strength performance and overall recovery — Higher protein intake supported better training quality by improving recovery markers and lowering soreness between workouts. Participants who consumed protein before sleep added strength and lean mass at a faster rate in several studies, as the amino acids delivered overnight supported continuous tissue repair.

Although the review did not quantify exact timelines, multiple trials demonstrated that protein consumed before bed enhanced the effect of evening training sessions. This gives you an actionable strategy: using pre-sleep protein to “extend” your anabolic window.

• Higher protein intake boosts muscle protein synthesis throughout the day, not just after workouts — This continuous elevation supports stronger remodeling of muscle tissue. Protein also enhances nitrogen balance, which reflects how effectively your body retains amino acids for tissue repair.

Nitrogen balance improves when you consume enough protein to exceed the amount your body breaks down. Enhanced nitrogen balance is associated with better recovery, stronger training adaptations, and increased functional capacity.

• Metabolic improvements reflected protein’s thermic and hormonal effects — Higher protein intake elevates diet-induced thermogenesis, meaning your body expends more energy digesting protein than digesting fat or carbohydrates. This effect supports fat loss by increasing total daily energy expenditure.

Protein-rich meals also stabilize blood sugar responses, supporting better metabolic health and preventing energy crashes that interfere with training. The review highlighted these effects as part of a broader metabolic advantage that high-protein diets offer active individuals.

Higher protein intakes also supported stronger bones when calcium intake was adequate. Protein stimulates bone-building pathways and supports the growth of muscle tissue, which applies healthy mechanical stress to bone. This dual effect promotes skeletal strength, offering you greater long-term resilience as you age or increase your training intensity.

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Simple Ways to Strengthen Your Muscle-Building Response

Your body responds quickly when you give it the right inputs at the right time, and the research shows that what you eat after training influences how strongly you recover and how much strength you gain. If your workouts feel harder than they should or your progress has slowed, your post-exercise habits are often the limiting factor.

These steps address the real root cause: delayed amino acid delivery from high-fat meals and inadequate daily protein intake. If you train consistently, these changes give you a noticeable advantage.

1. Choose lean, low-LA protein within an hour after training — If you want faster recovery, choose protein sources that are both low in fat and naturally lower in LA. I do not recommend pork or chicken, as both tend to accumulate high levels of LA. High-fat meals slow digestion and delay amino acid delivery, weakening the muscle-building signal triggered by your workout.

Lean, low-LA options such as grass fed beef, bison, or a high-quality whey isolate give your muscles rapid access to the amino acids they need while reducing the oxidative stress associated with excessive LA intake.

2. Get enough high-quality protein — and balance it with collagen-rich sources — If you deal with tightness, stiffness, or slow recovery, increasing your protein intake gives your body the raw materials it needs for both muscle repair and connective tissue support. Most adults do best with about 0.8 grams of protein per pound of ideal body weight (about 1.76 grams per kilogram).

Red meat provides excellent complete protein, but muscle meat alone lacks key amino acids required for tendon, ligament, cartilage, and fascia health.

To fill this gap, make sure roughly one-third of your protein comes from collagen-rich sources such as bone broth, pure gelatin powder without additives, oxtail, shanks, or grass fed ground beef that includes connective tissue. These foods supply glycine, proline, and hydroxyproline — amino acids that strengthen joints, rebuild tissues, ease inflammation, and support deeper sleep.

3. Spread your protein evenly across your day — If most of your daily protein ends up at dinner, shifting toward even distribution helps your body stay in repair mode for longer. Your muscles respond more effectively when amino acids arrive in regular intervals rather than in one large meal. By having balanced portions at breakfast, lunch, your post-exercise meal, and dinner, you support steadier energy, stronger recovery, and higher training output.

4. Use protein before sleep if your goal is faster progress — with one important caveat — If you’re training intensely or feeling sore longer than you’d like, a small early-evening protein serving strengthens overnight repair. I normally advise avoiding food for at least three hours before bed, because late eating disrupts metabolic rhythms and interferes with natural nighttime repair. That remains the preferred rule.

If you want the added recovery benefit, finish this serving two to three hours before bed so digestion is complete before you lie down. Grass fed raw yogurt or pure gelatin powder stirred into warm herbal tea supplies a steady drip of amino acids through the night. This helps you wake up stronger, less sore, and more ready for training — without disrupting your circadian rhythm.

5. Keep your post-workout meal simple so your body absorbs amino acids without competition — If you load your plate with large, complex meals after training, your digestive system has to process too many nutrients at once, which distracts from the goal of driving amino acids into your bloodstream quickly. Your body works far more efficiently when the post-exercise meal is streamlined and easy to digest.

By limiting extras — heavy starches, added fats, or multiple side dishes — you give your system a clear pathway to absorb protein rapidly. That simplicity helps you activate muscle repair sooner, especially if your digestion tends to be sluggish after exercise. These shifts give you far more control over your training outcomes, allowing every workout to translate into stronger muscles, healthier connective tissue, better sleep, and steady long-term progress.

FAQs About Meal Fat Content and Muscle Building

Q: Why does the fat content of my post-workout meal matter for muscle building?

A: Fat slows digestion, which delays the rise of amino acids in your bloodstream. The featured research showed that even when protein amounts were identical, low-fat meals produced a stronger and faster muscle-building response than high-fat meals. When digestion slows, you miss the window of peak post-exercise sensitivity, weakening the anabolic signal your workout created.

Q: What type of protein is best to eat after training?

A: Lean, low-LA protein sources provide the fastest amino acid delivery. Grass fed beef, bison, or a high-quality whey isolate support rapid uptake. Pork and chicken are not ideal due to their high LA content, which introduces oxidative stress and reduces recovery efficiency.

Q: How much protein do I actually need each day?

A: Most adults need about 0.8 grams of protein per pound of ideal body weight (1.76 grams per kilogram) — far higher than the outdated RDA. Higher protein intake supports better muscle repair, stronger bones, greater fat loss, and more stable metabolic function, especially if you train regularly.

Q: Should I eat protein before bed?

A: A small, early-evening protein serving meaningfully improves overnight recovery. The key is timing: finish the serving two to three hours before bed to protect circadian rhythm. Options like grass fed raw yogurt or pure gelatin in warm herbal tea provide a slow, steady amino acid supply that supports nighttime tissue repair.

Q: How do I design a post-workout meal that truly supports recovery?

A: Keep it simple and easy to digest. Prioritize lean protein, avoid added fats, and limit heavy sides. Your digestive system can then focus on rapidly absorbing amino acids rather than processing a complex meal. This simplicity strengthens the muscle-building response and helps you recover faster between training sessions.

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Posted by: | Posted on: December 16, 2025

Butyrate’s Impact on Your Immune System


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/12/15/butyrate-immune-system.aspx

Analysis by Dr. Joseph Mercola     December 15, 2025

butyrate immune system

Story at-a-glance

  • Butyrate, a short-chain fatty acid produced when gut bacteria ferment dietary fiber, serves as both an energy source for colon cells and an important signaling molecule for immune regulation
  • By inhibiting histone deacetylases (HDAC) and suppressing the NF-κB pathway, butyrate acts as a powerful anti-inflammatory agent, helping prevent chronic inflammation that contributes to various diseases
  • Butyrate promotes regulatory T cell development while modulating other immune cells, helping maintain immune tolerance and preventing autoimmune responses while supporting balanced immune function
  • Butyrate plays a significant role in managing chronic diseases like IBD, multiple sclerosis and Type 2 diabetes by reducing inflammation and supporting gut barrier function
  • Emerging research suggests that butyrate influences brain health by modulating the gut-brain axis; it reduces neuroinflammation and supports cognitive function, and plays a supporting role in the prevention of neurological disorders like Alzheimer’s disease and depression

Your body is an intricate and remarkably efficient system constantly working to maintain a state of balance and health. A crucial component of this complex network is the immune system, your body’s primary defense against a constant barrage of external threats, including bacteria, viruses, fungi and parasites.

Intriguingly, a seemingly simple molecule produced within your gut, known as butyrate, plays a surprisingly significant and multifaceted role in regulating this complex defense system.

Butyrate is a short-chain fatty acid (SCFA) produced when beneficial gut bacteria ferment dietary fiber in your colon. It is a primary energy source for colonocytes, the cells lining the colon, and plays a pivotal role in maintaining intestinal integrity.1 Butyrate is more than just fuel for the gut — it is a powerful signaling molecule that impacts immune regulation, inflammation and systemic health.

Butyrate and Inflammation — Quelling the Internal Fire

Inflammation is a natural and essential bodily response to injury, infection or irritation. It is your body’s way of signaling that something is amiss and initiating the healing process. However, when inflammation becomes chronic, persisting for extended periods, it contributes to a wide array of health problems, including cardiovascular disease, arthritis, Type 2 diabetes, certain cancers and autoimmune disorders.2

Butyrate acts as a potent natural immunomodulatory agent, helping to regulate this vital response and prevent it from spiraling out of control.3 One primary pathway involves the inhibition of histone deacetylases (HDACs), enzymes that influence gene expression by modifying histones.4

Histones are proteins that package DNA, and their modifications either activate or silence specific genes. By inhibiting HDACs, butyrate promotes the expression of anti-inflammatory genes while suppressing proinflammatory signals, maintaining a balanced immune response.5

Another crucial mechanism through which butyrate dampens inflammation is by suppressing the NF-κB (nuclear factor kappa B) pathway.6 NF-κB is a protein complex that serves as a master regulator of the inflammatory response, controlling the production of numerous proinflammatory cytokines, including tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6) and interleukin-1β (IL-1β).7

These cytokines act as messengers, recruiting immune cells to the site of inflammation. Butyrate inhibits NF-κB activation, thereby dampening the inflammatory cascade and promoting immune homeostasis.8 Butyrate also influences the activity of immune cells within the gut, particularly macrophages, which play a dual role in inflammation.9

These cells either promote inflammation or support tissue repair and healing, depending on their activation state. Butyrate encourages macrophages to adopt an anti-inflammatory phenotype, thereby reducing tissue damage and fostering recovery.10 In addition to its direct effects on inflammatory pathways, butyrate strengthens your gut barrier, preventing the translocation of harmful bacteria and toxins into your bloodstream.11

Butyrate Orchestrates Your Immune Response

Your immune system relies on a vast array of specialized cells working in coordination to defend your body against harmful invaders while maintaining tolerance to self-antigens. Among these cells, T cells play a particularly important role in orchestrating adaptive immunity. Butyrate profoundly influences T cell function, shaping immune responses and maintaining balance between proinflammatory and anti-inflammatory pathways.12

One of butyrate’s most important roles is its ability to promote the differentiation and proliferation of regulatory T cells (Tregs), particularly peripherally derived Tregs (pTregs) in your gut. Tregs are essential for maintaining immune tolerance and preventing your immune system from attacking your body’s own tissues. By increasing the expression of the transcription factor Foxp3, which is required for Treg development, butyrate enhances the population of these cells.

Butyrate-induced pTreg cells are primarily localized in the colon, where they help maintain gut homeostasis and suppress inflammatory responses. This localized action depends on direct butyrate exposure, as dietary supplementation with butyrate-rich foods or butyrate enemas has been shown to significantly increase colonic pTreg populations.13

Butyrate also modulates the activity of effector T cells, particularly Th1 and Th17 cells.14 Th1 cells are essential for defending against intracellular pathogens,15 while Th17 cells play a role in combating extracellular bacteria and fungi.16 However, overactivation of either subset contributes to chronic inflammation and autoimmunity.17 Butyrate’s ability to suppress the differentiation and function of Th1 and Th17 cells further underscores its immunoregulatory properties.

In addition to its effects on T cells, butyrate influences dendritic cells (DCs), which are key players for bridging innate and adaptive immunity. DCs capture antigens and present them to T cells, initiating adaptive immune responses.

Butyrate modulates the maturation and activation of DCs, reducing their ability to trigger proinflammatory T cell responses. This ensures that immune activation occurs only when necessary and prevents excessive or inappropriate immune reactions.18

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Butyrate Is a Key Player in Managing Chronic Inflammatory Conditions

Chronic inflammatory conditions arise when your body’s immune or inflammatory responses become dysregulated, leading to prolonged inflammation, tissue damage and debilitating symptoms. Given its ability to modulate immune responses and reduce inflammation, butyrate has been established as a therapeutic agent for preventing and managing chronic diseases.

Inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis, is among the most extensively studied autoimmune conditions in the context of butyrate therapy. These diseases involve chronic inflammation of the digestive tract, driven by an overactive immune response to gut microbiota.

Butyrate’s anti-inflammatory properties and its ability to enhance gut barrier function provide effective management for IBD. Research demonstrates that butyrate supplementation reduces inflammation in the intestinal lining, promotes tissue repair and improves overall gut health.19

In multiple sclerosis (MS), an autoimmune disease targeting the central nervous system, butyrate plays a role in modulating immune responses and has been shown to reduce inflammation. It’s also been shown to prevent damage to myelin, the protective sheath surrounding nerve fibers, a hallmark of MS pathology.20

In Type 2 diabetes, which involves progressive dysfunction of insulin-producing beta cells in the pancreas, butyrate has been shown to preserve beta-cell function by protecting against proinflammatory cytokine-induced damage. Butyrate regulates glucose-stimulated insulin secretion (GSIS), reduces inflammatory gene expression and mitigates the functional impairments caused by cytokines such as IL-1β.21

Systemic lupus erythematosus (SLE), a complex autoimmune disease affecting multiple organs, is another condition linked to dysregulated gut microbiota and reduced butyrate production. Restoring butyrate levels through dietary or supplemental interventions ameliorates gut dysbiosis and decreases the severity of lupus-related symptoms.22

The Role of Butyrate in Gut-Associated Lymphoid Tissue (GALT)

Your gut is not only responsible for nutrient absorption but also serves as your body’s largest site of immune activity, with approximately 70% of immune cells residing within the gut-associated lymphoid tissue (GALT).23 This specialized network samples antigens from the intestinal lumen and orchestrates immune responses that balance defense against pathogens with tolerance to dietary antigens and beneficial microbes.24

Butyrate plays a pivotal role in maintaining this balance by modulating immune activity within GALT. Its localized effects ensure that immune responses remain controlled, preventing chronic inflammation and autoimmunity that result from overreactive defenses. A key mechanism involves butyrate’s ability to enhance the development and function of regulatory T cells.25

The integrity of the gut barrier, a single layer of epithelial cells that prevents harmful microbes and toxins from entering the bloodstream, is another important aspect of GALT’s function. Butyrate strengthens this barrier by increasing the expression of tight junction proteins that seal gaps between cells.26

Dendritic cells (DCs) within GALT, which are responsible for sampling and presenting antigens, are also influenced by butyrate. By modulating DC maturation and activity, butyrate ensures immune responses remain appropriate, reducing the likelihood of unnecessary inflammation or autoimmunity.27,28

Your gut microbiota further shapes GALT activity, with butyrate-producing bacteria like Faecalibacterium prausnitzii and Roseburia fostering a balanced microbial ecosystem that supports immune regulation.29 Dysbiosis, or a disruption in microbial balance, is often associated with reduced butyrate levels and impaired GALT function.30

Butyrate — A Small Molecule with Far-Reaching Implications

Butyrate, produced by gut bacteria during fiber fermentation, plays a vital role in immune regulation, inflammation control and overall health. Its ability to support gut integrity and influence immune cell function highlights its therapeutic potential for addressing autoimmune diseases and other chronic conditions.

By supporting a healthy gut microbiome, you’ll be able to naturally promote butyrate production and strengthen your immune defenses. To increase butyrate production, it’s essential to nourish the beneficial bacteria in your colon that produce it, a process that occurs only in the colon.

As I explain in my book “Your Guide to Cellular Health,” eliminating environmental mitochondrial poisons creates a terrain where these bacteria thrive, producing butyrate to nourish colonocytes and optimize your gut health.

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Posted by: | Posted on: December 13, 2025

Resistance Training May Help Preserve Aging Nerves


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/12/12/resistance-training-aging-nerves.aspx

Analysis by Dr. Joseph Mercola     December 12, 2025

resistance training aging nerves

Story at-a-glance

  • Resistance training for aging nerves helps older adults improve steadiness, reaction time, and daily movement confidence by strengthening communication between nerves and muscles
  • A four-week hand-grip training program from Syracuse University showed that simple, consistent resistance exercise helps speed up how quickly nerves send signals to muscles, even in older adults
  • While the approach supports nerve health, it’s not a cure for neuropathy or a guaranteed fall-prevention solution. Evidence remains early and based on short-term trials
  • Do two to three resistance sessions each week at a moderate effort level. Include a short, five-minute grip routine to strengthen nerve signaling and improve coordination
  • Pair your training with balanced, protein-rich meals to support muscle recovery and nerve function. Make sure to also prioritize safety — use proper form and stop if you feel pain, dizziness, or unusual tingling

As you get older, movements that once felt automatic begin to feel less fluid. A quick step to catch your balance or a reflexive reach to prevent a fall depends on how efficiently your nerves and muscles communicate. When that connection slows, coordination and reaction time decline. The good news is, resistance training for aging nerves helps keep that connection strong.

A study recently published in Medicine and Science in Sports and Exercise1 examined how physical training might help maintain nerve health over time. Their findings point to structured resistance training for older adults as a practical way to preserve steadiness, strength, and confidence in movement, helping you stay active and independent over time.2

What Changes in Your Nerves as You Age

Your aging nervous system changes gradually, even when you stay active and healthy. The nerves that control movement begin to lose efficiency, and the messages they send start to travel more slowly. This decline begins with the motor neurons, the nerve cells that connect your spinal cord to your muscles. Each of these neurons controls a group of fibers known as a motor unit, and with age, some of those connections are lost through a process called denervation.3

• The body tries to repair lost connections — When denervation occurs, the body compensates through motor unit remodeling, where surviving neurons branch out to reconnect to nearby fibers. This adjustment helps you keep using those muscles but comes at the cost of precision.

The fine control that once allowed effortless movement fades as these new connections transmit signals less efficiently. These subtle shifts in neuromuscular function contribute to the slower, less coordinated movements that many people notice with age.4

• The communication point between nerve and muscle also weakens — The neuromuscular junction, which acts as the relay point that converts nerve impulses into muscle contractions, also undergoes structural and functional changes over time, reducing the efficiency of signal transmission between nerves and muscle fibers. Even when your nerves still fire properly, fewer fibers respond to each impulse.5

• Nerve signals travel more slowly with age — Another measurable effect of aging is a reduction in nerve conduction velocity (NCV), which refers to how fast electrical impulses travel from nerve to muscle. In young adults, these signals move at about 60 to 70 meters per second.6

The rate steadily declines with age due to loss of myelin, the insulating sheath around nerve fibers, and the shrinking diameter of the axon, which is responsible for transmitting electrical impulses. This slowdown causes a subtle delay between intention and movement, often noticed when reacting to sudden changes in balance or motion.7

• Research confirms how aging nerves affect performance — In the featured study, conducted by researchers at Syracuse University, NCV was measured in 48 adults ranging from 18 to 84 years old. Participants completed a short, four-week nerve health exercise using simple hand-grip resistance tools three times per week.

After training, both young and older adults showed measurable improvements in NCV, averaging about a 5.6% increase in signal speed. The improvement among older participants showed that neural function is trainable later in life, even after decades of natural decline.8

This early finding strengthens the case for resistance training for aging nerves as a realistic strategy for maintaining reaction speed and movement confidence in daily life.

How Resistance Training May Help Nerve Health

Even short, structured practice prompts measurable improvements in how your nerves communicate with your muscles. Resistance training builds on that effect by recruiting more motor units at once, sharpening timing at the neuromuscular junction, and encouraging fast motor neurons to reconnect with fibers that have fallen silent. This re-engagement, known as reinnervation, helps restore communication that weakens over time.9,10

• The Syracuse University study measured these changes directly — As shown in the Syracuse University study described earlier, consistent grip training led to measurable improvements in NCV. The same principle applies across the body — regular resistance training strengthens communication between nerves and muscles, helping maintain coordination, steadiness, and control with age.

• Grip training was chosen for its simplicity and safety — It isolates a small muscle group, allows precise measurement, and is accessible for most adults. These short, focused sessions produced measurable nerve benefits before noticeable muscle growth, showing that neural adaptation happens first. Grip work can therefore, serve as a starting point while progressing toward a full-body routine of strength training for seniors that continues the same neural practice on a larger scale.

• Quicker nerve responses translate into better control — When nerves fire more rapidly, muscles react faster to changes in balance and posture. This quicker feedback loop helps the body adjust in time to prevent stumbles or recover from slips. In this way, resistance training and fall prevention go hand in hand. As explained by Professor Jason DeFreitas, one of the lead authors:

“When you lose fast neurons, you also lose the fast muscle fibers that are activated by them, and then your power, or the speed at which you can produce force, decreases. If you can reactivate those lost neurons, you can produce force faster again and that has practical implications so that a slip or a trip doesn’t become a terrible fall.”11

• Balance is multifactorial — While quicker signaling helps with balance and recovery reactions, fall prevention depends on many factors, including vision, posture, and coordination. Resistance work only supports one part of that system.12

Each session of nerve health exercises for older adults reinforces that responsiveness, keeping communication between nerves and muscles clear. Over time, it becomes a maintenance practice for your body’s electrical network, preserving coordination and confidence in motion.13

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The Sweet Spot for Resistance Training

While the featured study used multiple weekly sessions to explore how exercise supports nerve health, broader research shows that when it comes to strength work, more isn’t always better. Resistance training is an important tool for protecting muscle, bone, and brain health as we age, but evidence suggests that overdoing it may actually shorten your lifespan.14

• Longevity benefits peak at 40 to 60 minutes strength training per week — In my interview with cardiologist James O’Keefe, he discussed findings from his research15 showing that vigorous exercise backfires, especially when done in high volumes. As shown in the graph below, there is a J-shaped relationship between strength training and all-cause mortality, where the benefits rise to about 40 to 60 minutes per week, then level off and eventually decline with higher volumes.

all cause mortality

• How excessive exercise reduces your lifespan — Prolonged, high-intensity training places continuous stress on the body, increasing the risk of cardiac strain and musculoskeletal injury. Over time, this kind of overtraining interferes with recovery, leading to fatigue, lower performance, and a weakened immune response.

• Training over two hours weekly negates the advantage — When total strength training exceeds about 130 to 140 minutes per week, the longevity benefits drop to the same level as doing no strength work at all. In fact, training three to four hours a week is linked with poorer long-term survival than performing moderate amounts of resistance exercise.

• Excessive lifting leaves you worse off than being sedentary — Although regular movement is generally better than inactivity, O’Keefe’s findings suggest that very high volumes of intense strength training may actually reverse the benefits.

For reasons not yet fully understood, excessive lifting appears to strain the body enough to offset the advantages of exercise, leaving outcomes worse than in those who remain sedentary.

• Aim for 20 minutes twice a week, not more — The takeaway is to keep strength training short and focused, about 20 minutes twice a week on non-consecutive days, or roughly 40 minutes once a week. Treat it as one part of a balanced exercise routine rather than the main focus. Pairing moderate resistance work with steady, moderate-intensity activity such as walking supports overall health and longevity without overstressing the body.

• Even short weekly sessions protect against aging — This moderate approach aligns with research from Brigham Young University,16 which found that even small amounts of resistance training — about 10 to 50 minutes per week — were linked to longer telomeres, a marker of slower biological aging. These brief sessions deliver measurable anti-aging benefits without the risks that come with overtraining.

To learn more about the benefits of weight training for older adults and how to incorporate it into your workout routine, read “Strength Training Turns Back the Clock on Your Biological Age.”

A Simple 4-Week Beginner Resistance Training Plan for Seniors

Keeping the Goldilocks dose of resistance training in mind, this four-week plan combines strength, grip, and balance training to help your nerves and muscles work together more efficiently. Each session lasts about 20 to 30 minutes and can be done twice a week on non-consecutive days. Work at an effort level of about 5 to 7 on a 10-point scale — challenging but still controlled.

When you can complete the top of a repetition range with good form and your effort (Rate of Perceived Exertion or RPE) remains within that level, add a small amount of weight, one repetition, or one set. The goal is steady, repeatable practice that keeps your body responsive without pushing it to exhaustion.

Part 1 — Strength Anchors

Choose one exercise based on what you have access to, whether it’s machines at a gym, bands or dumbbells at home, or bodyweight exercises.

• Seated leg press17

1. Sit comfortably on the leg press machine with your back against the pad and your feet placed shoulder-width apart on the platform.

2. Hold the side handles for support. Press the platform away from you by straightening your legs, stopping just before your knees fully lock out.

3. Pause briefly, then lower the platform slowly and with control until your knees bend again to the starting position. Do two to three sets of eight to 10 repetitions.

• Seated row18

1. Sit tall at the seated row machine with your knees slightly bent and your feet braced against the platform.

2. Hold the handle with your arms extended and shoulders reaching slightly forward.

3. Pull the handle toward your waist, bringing your elbows back and squeezing your shoulder blades together.

4. Pause briefly, then return to the starting position in a slow, controlled motion. Do two to three sets of eight to 10 repetitions.

• Sit-to-stand19

1. Sit toward the front of a sturdy chair with your feet shoulder-width apart and your hands extended in front of you.

2. Press evenly through your feet to rise to a standing position without using your hands for support.

3. Pause briefly, then bend your knees and lower yourself back down slowly, keeping the movement steady and controlled. Do two sets of six to eight repetitions.

• Banded row20

1. Secure a resistance band at chest height and hold one end in each hand.

2. Step back 3 to 4 feet so the band is slightly stretched. Stand tall with your feet hip-width apart, your core engaged, and your weight balanced evenly between both feet.

3. Pull the band toward your torso, drawing your elbows back and squeezing your shoulder blades together.

4. Pause briefly, then return to the starting position with control. Do three sets of eight to 12 repetitions.

• Chair squats21

1. Stand in front of a sturdy chair or stool with your feet shoulder-width apart.

2. Lower yourself by bending your knees and hips until you lightly touch the chair with your glutes.

3. Press through your heels to return to a standing position. Do three sets of eight to 12 repetitions.

Part 2 — 5-Minute Grip Routine

This short protocol mirrors the Syracuse University trial that improved NCV after just four weeks and is light enough to perform more often without exceeding your total strength load. Using a soft-to-medium hand gripper or a rolled towel, follow these steps:

1. Begin with a 30-second warm-up of easy squeezes per hand.

2. Perform three rounds per hand of 10 to 12 slow squeezes, holding each squeeze for two seconds and releasing for two seconds. Rest 45 to 60 seconds between rounds.

3. For an added challenge, finish with a 20- to 30-second continuous squeeze per hand.

4. Repeat this routine three times per week.

Part 3 — Balance Add-Ons

These short coordination drills can be added at the end of either workout or practiced on separate days. They use minimal resistance, focus on control rather than effort, and take only three to five minutes to complete.

• Staggard-stance row22

1. Stand with one foot forward and the other back, holding a resistance band or dumbbell in one hand. Keep your torso upright and your core engaged.

2. Pull the band or weight toward your torso, squeezing your shoulder blade back while maintaining balance. Slowly return to the starting position.

3. Perform two sets of 10 repetitions on each side.

• Semi-tandem stance23

1. Stand upright beside a counter for support.

2. Position one foot slightly in front of the other so the heel of your front foot lines up with the arch of your back foot, keeping them close but not directly in line.

3. Lightly rest your hand on the counter for stability and balance your weight evenly between both feet.

4. Hold this position for the set time, then switch your stance and repeat. Perform two sets, holding the position for 20 to 30 seconds each time.

To help you stay consistent, the table below outlines a simple four-week structure you can follow:

Quick Table: 4-Week Resistance Training Plan

Week Main lifts (choose one track) Grip routine Balance add-ons
1 2 × 8–10 (machine, band/dumbbell, or bodyweight) 3 × 10 squeezes per hand 2 × 20-sec holds
2 3 × 8–10 (same track) 3 × 10–12 squeezes per hand 2 × 25-sec holds
3 3 × 10–12 (add small load if RPE ≤7) 3 × 12 squeezes + 20-sec hold 2 × 30-sec holds
4 3 × 10–12 (progress one lift) 3 × 12 squeezes + 30-sec hold 2 × 30-sec holds

Safety Checklists and Red Flags

Before beginning any new strength or nerve health exercises, take a few minutes to review these essential safety points. They help you distinguish between normal effort and warning signs that need medical attention. By following these precautions, you can train safely and give your nerves and muscles the steady, healthy stimulation they respond best to.24,25,26

• Get medical clearance first if you have diagnosed peripheral neuropathy, diabetes with neuropathy, a recent surgery, or uncontrolled blood pressure.

• Start slowly and progress gradually — Begin with lighter resistance or fewer repetitions until your body adjusts, and focus on smooth, controlled movement over intensity.

• Maintain good form and breathing — Avoid holding your breath during effort, as this can raise blood pressure. Breathe out during exertion and in as you return to the starting position.

• Expect mild muscle soreness within 24 to 48 hours of new training. This is normal. However, nerve-related discomfort often feels burning, electric, or comes with numbness or tingling — do not push through those sensations.

• Stop immediately and contact a clinician if you experience sharp or electric pain, new numbness or tingling, marked weakness, chest pain, dizziness, or fainting.

The table below makes it easier to tell the difference between normal muscle soreness and warning signs of nerve pain.27

Pain vs. Normal Soreness

Sensation When it appears What it feels like What to do
Normal muscle soreness 24 to 48 hours after new or challenging exercise Dull, tender, or tight feeling that eases with movement Stay active with light movement, rest, hydrate, and sleep well
Concerning nerve signs During exercise or lasting beyond normal soreness Burning, electric, numb, tingling, or sudden weakness Stop immediately and consult a clinician before resuming activity

How to Measure Progress at Home

Measuring small changes helps you see how your nerves and muscles are responding to consistent training. These simple checks can be done weekly with minimal equipment and give you feedback on coordination, control, and strength.

• Grip strength — You don’t need a clinic visit or costly equipment to measure your grip strength. A simple hand dynamometer, available online for around $25, offers a quick and reliable way to track changes in strength over time. It’s easy to use, noninvasive, and provides immediate feedback on how your hand and forearm muscles are performing.

A hand dynamometer measures the maximum force you generate when squeezing the handle. It’s designed for assessment rather than training, giving you an accurate snapshot of your current grip strength. Most models display results in pounds or kilograms, and digital versions make home tracking especially straightforward with clear, consistent readings. To use a dynamometer correctly, follow the manufacturer’s directions. In general:28

1. Adjust the handle so it fits comfortably in your hand.

2. Sit or stand with your elbow bent at about 90 degrees.

3. Squeeze the dynamometer as hard as you can, applying steady effort.

4. Repeat three times and record the average of your results.

Learn more about why your grip strength matters in “What Grip Strength Reveals About Your Brain, Mental Health, and Overall Well-Being.”

• 30-second chair stand — Sit in a sturdy chair and count how many full stands you can complete in 30 seconds. Track your progress over time, adding just one to three repetitions across four to eight weeks. Being able to do this shows meaningful improvement in both muscle strength and nerve efficiency.

• Timed up-and-go — Start seated, then stand and walk 10 feet (or about 3 meters). Turn, return to your chair, and sit down. Record your time and aim to move a little faster each week. This test reflects how well your body coordinates balance, nerve signaling, and leg strength during everyday movement.

Maintaining nerve health through movement works best when it’s supported by nutrition that helps your body rebuild and recover. A balanced diet, especially one that provides enough high-quality protein, reinforces the gains you make through resistance work. Protein gives your muscles the raw material to repair.29 To learn how to match your intake to your needs, read “How to Assess the Protein Needs of Older Adults.”

Frequently Asked Questions (FAQs) About Nerve Aging and Resistance Training

Q: Does resistance training help nerve health as you age?

A: Yes. Resistance training helps preserve nerve health by keeping motor neurons active and improving communication between nerves and muscles. Studies show that even short-term training helps increase nerve conduction velocity and strengthen coordination, helping older adults move with greater stability and control.

Q: How often should older adults do strength training for nerve benefits?

A: The ideal frequency is 20 to 30 minutes per session, twice a week on non-consecutive days. This schedule, totaling roughly 40 to 60 minutes per week, falls within the range linked to the best longevity and nerve health outcomes. It provides enough stimulation for your nervous system to adapt without fatigue or overtraining.

Q: Can grip training improve nerve conduction speed?

A: Yes. In the Syracuse University study, participants who practiced grip training three times per week improved nerve conduction velocity after four weeks. These simple hand exercises are an effective way to keep the nervous system active and responsive, especially when added to a full-body resistance program.

Q: What exercises support the neuromuscular junction in older adults?

A: Movements that involve controlled resistance, such as leg presses, rows, squats, and pushups, help maintain signal transmission at the neuromuscular junction, the site where nerves communicate with muscles. These exercises encourage more efficient nerve firing and muscular coordination.

Q: Is strength training safe if I have peripheral neuropathy?

A: Yes, with medical clearance and close attention to symptoms. Stick to low or moderate intensity, avoid holding your breath during effort, and stop if you experience burning, electric pain, or new numbness. Focus your nerve health exercises on stability and control rather than heavy lifting.

Q: What’s the difference between nerve pain and normal soreness after lifting?

A: Normal soreness feels like stiffness or mild tenderness 24 to 48 hours after exercise. Nerve pain often feels sharp, burning, or electric and may include numbness or tingling. Stop training and seek medical advice if you experience those symptoms.

Q: Do resistance bands provide similar nerve benefits as weights?

A: Yes. Resistance bands activate the same neuromuscular pathways as free weights when used with controlled effort. They’re particularly useful for at-home training, offering safe, progressive resistance that strengthens both muscles and nerves.

Q: Which lifts aid balance and fall prevention for seniors?

A: Exercises that integrate strength and coordination, such as sit-to-stands, staggered-stance rows, and semi-tandem balance holds, train both muscles and the nervous system. These movements enhance reflexes and improve how quickly your body responds to maintain balance.

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Posted by: | Posted on: December 10, 2025

The Importance of Exercise and Biological Youth for Longevity


Reproduced from original article: https://articles.mercola.com/sites/articles/archive/2025/12/09/exercise-biological-youth-longevity.aspx

Analysis by Dr. Joseph Mercola     December 09, 2025

Story at-a-glance

  • Maintaining “biological youth” is crucial for longevity. Exercise, particularly moderate activity and 150 to 180 minutes of weekly resistance training, is the most powerful intervention for slowing biological aging
  • Optimal protein intake is about 0.8 grams per pound of ideal body weight. Protein quality matters, with collagen and glycine being especially important but often overlooked nutrients
  • Moderate carbohydrate intake (40% to 55% of calories) is associated with lowest mortality risk. Long-term low-carb diets may impair metabolic flexibility and mitochondrial function
  • Up to 99% of the U.S. population may have some degree of insulin resistance. The HOMA-IR test is a simple way to assess metabolic health
  • Regular sun exposure is critical for health and longevity. Other key factors include adequate sleep, stress management, minimizing environmental toxins, and maintaining gut health

I spoke with Siim Land, author of the book “The Longevity Leap,” discussing key factors for optimizing health and lifespan. Maintaining “biological youth” is the single most important factor for longevity, but the question is how to achieve this as you get older.

Land’s book is 500 pages, with 8,000 references, so it’s a good resource to take a deep dive into the strategies that will help keep you biologically young. He’s a leader in the longevity field and walks the walk — he implements the programs he talks about and is a stellar example of taking good care of your biology. Chronologically, Land, who lives in Estonia, is 29, but he claims the biological ages of his organs are much lower — 17 years overall, with a 9-year-old liver.

These estimates are based on relatively new epigenetic and biological age tests, which are intriguing, but we don’t yet know if the results translate to longer lifespans. I personally do not put much trust in them and believe they are flawed. Land explains:1

“What does it mean if you have a liver of a 9-year-old? Does it mean that you’re going to live exponentially longer than someone else? We don’t have that data yet … I wouldn’t put a lot of emphasis on the tests themselves, much rather I would look at the traditional biomarkers, like glucose, inflammation … and those other things.”

Historically, many mistakes have been made in longevity research, particularly the focus on extreme calorie, carbohydrate and protein restriction:2

“The practical outcome would be that you’re eating very small amounts of food and you are becoming very frail and skinny. But in the actual world, we’re starting to see right now that frailty is a huge risk factor for early death and mortality. And malnutrition itself also increases the risk of a lot of different diseases, all-cause mortality and neurodegeneration and heart disease events.

Right now, I think the field has started to appreciate a lot more of these tangible, practical, functional outcomes, like muscle strength and body composition … other biomarkers that move more from the theoretical side of biological aging.”

Optimal Protein and Carbohydrate Intake for Longevity

Land and I agree that most adults need about 0.8 grams of protein per pound of ideal body weight (the weight you would ideally be, not necessarily the weight you are now), or for Europeans, approximately 1.76 grams of protein per kilogram, for appropriate muscle maintenance and growth.

“If you eat too much, then that could be problematic from the perspective of kidney health and homocysteine levels. If you’re eating too little, then that’s the risk of the sarcopenia and frailty,” Land notes. Regarding carbohydrates, we’re also in agreement that low-carb diets are not typically optimal for longevity.

Land cites research showing that moderate carbohydrate intake is associated with the lowest mortality risk. “With carbohydrates as well, it’s very commonly thought that eating too many carbs is going to be bad for your health. At least in observational studies, it’s the opposite — 40% to 55% of calories as carbohydrates is linked to the lowest risk, usually,” he says.3

Land argues that while low-carb diets can be beneficial in the short term for certain individuals, long-term carbohydrate restriction may impair metabolic flexibility:4

“In the short-term, someone might have pre-diabetes or insulin resistance, then in the short-term, it makes sense for them to maybe control the carbohydrate intake slightly to regain some of that insulin sensitivity. But chronic ketosis, chronic low-carb does impair long-term insulin sensitivity as well.”

Indeed, adequate carbohydrate intake is crucial for optimal mitochondrial function and overall health. It’s the optimal fuel for your mitochondria, but most people don’t consume enough healthy carbohydrates. If you’re metabolically healthy, most adults need 200 to 250 grams of carbohydrates daily as a minimum, while active individuals need closer to 400 grams. Chronically restricting carbohydrates can lead to increased stress hormone production and muscle breakdown.

Many people experience initial health improvements on low-carb diets, but these benefits are typically not sustainable long-term. The short-term benefits occur because you’re no longer feeding harmful bacteria in your gut, which decreases the production of endotoxins that can damage your overall health. In the long term, however, if you don’t consume enough healthy carbohydrates, your mitochondrial health will suffer.

While low-carb diets temporarily alleviate symptoms by starving harmful bacteria, they don’t resolve the underlying mitochondrial and gut health issues. A more sustainable approach involves addressing the root causes: improving mitochondrial function, reducing exposure to environmental toxins, including seed oils, endocrine-disrupting chemicals in plastics and electromagnetic fields (EMFs), and supporting a healthy gut microbiome balance.

The Most Powerful Intervention to Maintain Biological Youth

When asked how to maintain biological youth, Land states that exercise is likely the most powerful intervention:5

“Probably the single most powerful thing for biological aging is moderate exercise. Just maintaining physical activity, it just targets all the hallmarks of aging in a positive way. It improves all the organ function and it also improves the risk of all these chronic diseases as well. It targets everything that you need to do when it comes to slowing down biological aging.”

As highlighted in Dr. James O’Keefe’s landmark study,6 too much vigorous exercise can be detrimental, so finding the right balance is key. Land suggests that for vigorous exercise like resistance training, the sweet spot appears to be around 140 to 200 minutes per week.

Land has adjusted his own routine based on this data. “I’m doing about 180, maybe 150 to 180 minutes, of resistance training, and I’m training three times a week … cycling between upper body, lower body or push-pull leg split,” he says.7

I’ve also reduced my resistance training to three days per week based on potential risks of excessive training, but most people need to exercise more, not less. Moderate-intensity exercise like walking is an ideal form of physical activity, as it’s very hard to overdo it.

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The Importance of Protein Quality and Collagen

It’s not only protein quantity that’s important but also its quality and amino acid balance. Glycine and collagen, which are often overlooked, are among the most important. Land explains:8

“Glycine is conditionally essential, not essential, but that’s because your body makes 3 grams of glycine per day. But those 3 grams would be used for things, like creatine synthesis. But then you have 12 grams of glycine for collagen turnover, like optimal collagen turnover.”

Most people are deficient, as they’re likely only consuming 0 to 1 gram of collagen protein daily. About one-third of total body protein is collagen, so it’s crucial to consume adequate collagen, from foods like bone broth or grass fed ground beef, which contains connective tissue, or glycine to support connective tissue health.

The Prevalence of Insulin Resistance and Metabolic Dysfunction

The homeostasis model assessment of insulin resistance (HOMA-IR) is a test discovered in 1985, which is the gold standard for measuring insulin resistance. If you use HOMA-IR data, up to 99% of the U.S. population may have some degree of insulin resistance. Using this test is a simple way to assess your metabolic health.

You can figure out your HOMA-IR using two simple tests — your fasting blood glucose, which you can do at home, and then a fasting insulin level, which is an inexpensive test. Multiply those two numbers, and if you’re in the U.S., you divide by 405, and if you’re in Europe you have different units than the U.S. and need to divide by 22. If the result is below one, you’re not insulin resistant. The lucky less than 1% of the population does not have insulin resistance.

Land agrees this is a useful marker, while also emphasizing the importance of looking at multiple biomarkers to assess metabolic health.

The Importance of Sunlight and Vitamin D

We also discussed the critical importance of sunlight exposure and maintaining optimal vitamin D levels. Land, who lives in Estonia at a high latitude, maintains his vitamin D levels through a combination of sun exposure when possible, diet and supplementation when needed.

Sun is one of the most important factors for longevity, probably comparable to exercise. I think it’s almost biologically impossible to be healthy if you don’t have enough sun exposure. One way to help compensate, if you live in an area where year-round sunlight exposure isn’t practical, is using topical lanolin.

If you put lanolin on your skin before going in the sun, it will enhance vitamin D production from sunlight and helps reduce skin drying, cracks, wrinkles and fissures, so it’s especially useful if you’re concerned about photoaging.

However, if your diet is rich in vegetable oils, you should exercise extra caution with sun exposure. These oils contain high levels of linoleic acid (LA), an omega-6 fatty acid that easily oxidizes when exposed to ultraviolet (UV) light. When sunlight interacts with skin laden with these oils, it triggers their breakdown, resulting in inflammation and DNA damage.

Therefore, it’s advisable to limit sun exposure to earlier in the A.M. or later in the P.M. if you’ve been consuming these oils, ideally abstaining until you’ve eliminated seed oils for four to six months.

Practical Recommendations for Longevity

By focusing on foundational aspects of health — from mitochondrial function and gut health to exercise and nutrient balance — you may be able to significantly improve your long-term health outcomes. Several key strategies to optimize your health and longevity covered in the interview include:

• Exercise regularly, including moderate-intensity activity like walking and about 150 to 180 minutes of resistance training per week

• Consume adequate carbohydrates (200 to 400 g daily for most adults) from whole food sources to support metabolic health

• Prioritize protein quality, aiming for about 0.8 g per pound of lean body mass, with roughly one-third coming from collagen sources

• Get regular sun exposure and maintain optimal vitamin D levels

• Focus on gut health through diet, lifestyle and possibly targeted interventions

• Minimize exposure to environmental toxins, including seed oils, endocrine disruptors and EMFs

• Use simple tests like HOMA-IR to assess metabolic health regularly

• Prioritize sleep, stress management and overall lifestyle balance

You can find more details in Land’s book, “The Longevity Leap,” which provides a comprehensive overview of these topics and more, backed by extensive scientific references. As he describes:9

“I covered a lot of specific chronic diseases. I have a full chapter on kidney disease, metabolic syndrome, heart disease, three chapters on heart disease, actually, neurodegeneration and inflammation. I’m going into a lot of deep dives with a lot of these conditions.”

As research in longevity science continues to evolve, it’s clear that a proactive, comprehensive approach to health is crucial. Rather than seeking a single magic bullet, the path to longevity appears to lie in the consistent application of evidence-based health practices, regular self-monitoring and a willingness to adapt as new information emerges.

– Sources and References

Posted in Carbohydrates, Exercise, Longevity, Protein | No Comments »

Posted by: | Posted on: December 3, 2025

Why Brittle Bones Aren’t Just a Woman’s Problem


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/12/02/osteoporosis-in-men-over-50.aspx

Analysis by Dr. Joseph Mercola     December 02, 2025

Story at-a-glance

  • Osteoporosis is not just a women’s disease — 1 in 5 men over 50 will experience a bone fracture from thinning bones, yet few are ever screened or treated for it
  • Men are more likely than women to die after a hip fracture, largely due to slower recovery, complications, and missed diagnoses that leave bone loss untreated until it’s too late
  • International guidelines now use a unified bone density standard for both sexes, ensuring men receive accurate diagnoses and proper treatment for low bone mass
  • Lifestyle and hormonal balance — not medication — are the real keys to preserving bone strength, with weight-bearing exercise, sunlight exposure, and nutrient-rich foods leading the way
  • Bone-supportive nutrients like vitamins D and K2, magnesium, collagen, and creatine help your body rebuild strong, flexible bone tissue naturally while protecting against fractures

Bone strength is not just a women’s issue — it’s a foundation of lifelong vitality that too many men lose sight of until it’s too late. Every year, millions of fractures occur in older adults, yet few realize that these breaks often signal a deeper problem: bones that have quietly weakened over time. The first sign is rarely pain. It’s a sudden fall, a small twist, or a minor impact that ends in a break that changes everything — mobility, confidence, and independence.

What makes this problem so concerning is how easily it hides in plain sight. Men, in particular, are rarely screened for bone loss, even though the consequences are often more severe than in women. Years of lifestyle habits — sitting too much, relying on processed food, or neglecting strength training — gradually shift your bone metabolism from rebuilding to erosion.

Hormonal changes, especially falling testosterone, only speed up the process, turning strong, dense bone into something fragile and hollow. Your bones are living, responsive tissue. They rebuild when stressed and weaken when ignored. Every step, jump, and lift sends signals that strengthen them, while inactivity does the opposite.

That means the same daily choices that preserve your heart and muscles also determine your skeletal future. Research now challenges the long-held assumption that osteoporosis is a women’s disease. It shows that men, too, face significant risk — and that the solutions are within reach. By understanding how your body maintains bone strength and taking charge of that process, you can stay active, upright, and strong well into later life.

Men’s Hidden Epidemic of Brittle Bones Finally Comes to Light

An evidence-based guideline by the European Society for Clinical and Economic Aspects of Osteoporosis, published in Nature Reviews Rheumatology, redefines how doctors diagnose and treat bone loss in men.1

The research group reported that 1 in 5 men over age 50 will experience an osteoporotic fracture in their lifetime — a statistic nearly identical to that of women, despite men being far less likely to be screened or treated. Osteoporosis in men is not rare but severely underdiagnosed, creating a hidden epidemic of silent fractures and preventable deaths.

• Men are far more likely to die after a fracture than women — The data showed a 10.2% inpatient mortality rate for men compared to 4.7% for women, and a one-year mortality rate of 37.5% for men compared to 28.2% for women. This means that a broken hip is not just a mobility issue — it’s a life-threatening event.

Men’s higher death rates are partly linked to comorbidities like heart disease and infections that follow immobilization. These findings make early diagnosis and lifestyle prevention even more urgent for men who want to maintain independence and avoid long-term disability.

• Bone loss occurs differently in men than in women, which changes how it should be treated — Women tend to lose trabecular connectivity — the lattice-like internal structure of bone — while men lose trabecular thickness but retain structural links between bone layers.

This means men’s bones stay denser for longer but may become suddenly brittle once strength thresholds are passed. That translates into fewer early warning signs but a higher risk of catastrophic breaks once bone mass declines.

• Experts now recommend using the same testing standard for both men and women — For years, bone scans for men were compared against female data, which caused confusion and missed diagnoses. The guideline keeps one shared reference chart — based on the national female database — because studies show men and women face the same fracture risk at the same bone density levels. This makes test results clearer and helps men get the treatment they actually need.

• Lifestyle interventions were recognized as essential to treatment success, not optional add-ons — The guideline urged physicians to recommend physical activity, adequate protein, and nutrient-rich diets to all male patients with osteoporosis. Specifically, resistance and weight-bearing exercise were identified as key strategies to improve bone density, balance, and coordination — all key for preventing falls.

The researchers also noted that men with prior fractures should automatically qualify for treatment, whether through nutrition or targeted therapies. Fractures in men account for roughly one-quarter of all fracture-related health care costs, with each case averaging $52,000 compared to $17,000 for women. This financial burden reflects longer hospital stays, higher complication rates, and slower recovery times.

• Hormone balance emerged as a major, but overlooked, factor in male bone health — Testosterone, often associated with muscle and libido, also regulates bone remodeling by converting into estradiol through an enzyme called aromatase. Low testosterone or impaired conversion leads to bone weakness and faster loss of density. The study recommended screening testosterone levels in men with low bone mineral density (BMD).

As men age, reduced testosterone and increased sex hormone binding globulin lower available estradiol, which normally inhibits bone resorption — the breakdown process. Without this balance, osteoclast activity outpaces bone rebuilding. Meanwhile, lower vitamin D and calcium absorption accelerate this imbalance. By correcting these underlying issues, men significantly improve bone strength without relying on pharmaceuticals.

Lifestyle and Aging Are the Real Drivers of Bone Loss

Your skeleton is constantly being rebuilt — old bone is broken down while new bone forms to replace it.2 This process, called bone remodeling, keeps your bones strong as long as there’s balance between breakdown and rebuilding. But as you age, that balance shifts.

Your body begins to reabsorb calcium and phosphate from your bones instead of keeping them there, slowly hollowing out your skeletal structure. That’s when bones become fragile, setting the stage for fractures that occur from simple movements, not just falls or injuries.

• Certain daily habits speed up this breakdown process — Alcohol damages bone tissue and increases your risk of falling, while smoking interferes with bone healing and weakens bone density over time. A sedentary lifestyle compounds the issue — when you don’t regularly bear weight on your legs or spine, your bones get the signal that strength isn’t needed, so your body stops reinforcing them.

• Chronic illness and certain medical treatments also interfere with healthy bone renewal — Conditions such as rheumatoid arthritis, long-term kidney disease, diabetes, and hyperparathyroidism are major contributors to bone loss. Prolonged use of corticosteroids, anticonvulsants, and hormone-blocking therapies for prostate cancer further suppress bone rebuilding.

These drugs interfere with calcium absorption and increase calcium loss through urine, leaving your skeleton depleted. Patients confined to bed or recovering from surgery are also at higher risk because immobility tells your body to stop maintaining bone mass.

• Restoring bone strength is about building consistency, not chasing quick fixes — Your bones respond directly to the daily inputs you give them — movement, minerals, and sunlight. Weight-bearing exercise, like walking or resistance training, stimulates bone cells to grow stronger.

Getting outside boosts vitamin D, which helps absorb calcium. By treating bone health as a living process instead of a static number on a scan, you rebuild resilience one day at a time. This isn’t just prevention — it’s active repair through small, steady choices that retrain your body to keep its strength for life.

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How to Rebuild Stronger Bones Naturally

If you’ve been told your bones are thinning or your doctor has suggested a bone medication, take a breath before you act. True bone strength comes from restoring your body’s ability to rebuild itself, not from blocking it. Your skeleton is alive — it responds to how you move, eat, and live every day. These five steps target the real cause of bone loss and help you rebuild strength from the inside out.

1. Rethink bone drugs that interrupt your body’s natural repair cycle — If you’ve been prescribed bisphosphonates or denosumab, it’s important to understand what they do. These drugs don’t build new bone — they freeze your bone metabolism by stopping osteoclasts, the cells that clear out old bone so new bone can form.

When that process stops, microcracks begin to form, leaving bones more brittle over time. Denosumab, in particular, almost eliminates osteoclast activity altogether. If you want stronger bones, focus on restoring healthy remodeling instead of shutting it down.

2. Choose safer bone scans that don’t expose you to radiation — DEXA scans have become the go-to method for measuring bone density, but they often give inconsistent results and rely on a narrow measure of density rather than bone strength. Worse, the scans expose you to unnecessary ionizing radiation.

A better option is radiofrequency echographic multispectrometry (REMS) — a technology that uses ultrasound instead of X-rays to analyze bone structure in detail. A study published in Diagnostics found that REMS is not only more accurate but also safer.3 It measures how your bones handle real-world stress, giving you a clearer picture of your fracture risk and progress from lifestyle changes.

3. Feed your bones the full range of nutrients they need to rebuild — Your bones are about 50% mineral and 50% collagen. Focusing only on calcium leaves half the equation unsolved. To rebuild true strength, you need vitamin D to absorb calcium, vitamin K2 to guide it into bone tissue, magnesium to maintain balance, and collagen to create the flexible matrix that minerals attach to.

These nutrients work together like a construction crew — each has a job, and none can do it alone. Bone broth, sardines, leafy greens, and pasture-raised eggs are simple, whole-food ways to cover all of them naturally, but most people benefit from magnesium supplementation as well. Another powerful, and often overlooked, addition is creatine.

Known for its benefits to muscle, creatine also supports bone health by energizing bone-building cells (osteoblasts).4 These cells rely on adenosine triphosphate (ATP) — your body’s main energy molecule — to form and mineralize bone tissue. Creatine boosts this ATP system, stimulating osteoblast activity while reducing the breakdown caused by osteoclasts. Over time, that helps preserve bone structure, improve density, and enhance overall skeletal function.

4. Train smarter — not harder — to stimulate bone growth safely — Heavy lifting isn’t your only option for rebuilding density. If you’re older, recovering, or managing injuries, blood flow restriction (BFR) training is an excellent alternative.

Also known as KAATSU, this method briefly limits blood flow in your limbs during light exercise, triggering the same hormonal and cellular growth responses as intense strength training. Paired with whole-body vibration (WBV) therapy — standing or doing simple movements on a vibrating platform — it helps stimulate bone formation, circulation, and balance without strain.

5. Stay consistent with movement and mineral-rich meals — Your bones thrive on rhythm — daily motion, steady sunlight, and nutrient-dense food. Walk every day. Get regular sun exposure to activate vitamin D without damaging your skin. Eat foods high in magnesium, calcium, and collagen, and avoid processed seed oils and refined foods that block mineral absorption. One major but often ignored culprit is soft drinks.

Their high phosphoric acid content disrupts your body’s calcium-phosphorus balance, forcing calcium to leach from your bones even if you’re eating enough calcium. Every soda you skip helps protect your skeletal reserves. Keep an eye on iron levels, too — too much iron damages bone-forming cells and increases inflammation. Every step, every meal, and every small correction builds momentum toward stronger, more resilient bones.

When you live in sync with your body’s natural design, your bones respond quickly. Strength, stability, and confidence return — not through suppression or fear, but through action, nourishment, and consistency. Your skeleton is built to adapt; all you have to do is give it the reason to rebuild.

FAQs About Bone Loss in Men

Q: Why are men at risk for osteoporosis if it’s considered a women’s disease?

A: Osteoporosis affects men almost as often as women, but it’s far less recognized. One in five men over 50 will suffer an osteoporotic fracture in their lifetime, and men are more likely to die after a fracture than women. The main reasons are hormonal decline (especially lower testosterone), poor nutrition, inactivity, and underdiagnosis due to outdated testing standards that were designed for women.

Q: What lifestyle habits weaken bones the fastest?

A: Smoking, excessive alcohol use, and lack of physical activity are top culprits. These habits reduce blood flow to bone tissue, slow repair, and signal your body to stop maintaining bone mass. Soft drinks are another hidden problem — their phosphoric acid disrupts calcium-phosphorus balance, pulling calcium out of your bones even when you get enough in your diet.

Q: What’s a better alternative to conventional bone scans?

A: DEXA scans are the current standard, but they expose you to radiation and sometimes give inconsistent results. A newer, safer option is radiofrequency echographic multispectrometry (REMS), which uses ultrasound to assess bone structure and strength more accurately. REMS helps identify bone weakness early and tracks improvements from lifestyle changes without radiation exposure.

Q: How can I rebuild bone strength naturally without medications?

A: Start by focusing on your body’s natural remodeling process. Do daily weight-bearing activities such as walking or strength training to activate bone growth. Eat nutrient-rich foods containing calcium, magnesium, vitamins D and K2, and collagen. Consider adding creatine, which energizes bone-building cells and helps block bone breakdown, improving both density and structure.

Q: Are bone drugs like bisphosphonates or denosumab effective?

A: These drugs stop bone breakdown temporarily but also halt bone renewal, leading to microcracks and brittleness over time. Denosumab in particular shuts down osteoclast activity almost completely. A better long-term strategy is to restore your natural bone remodeling cycle through exercise, proper nutrition, sunlight exposure, and hormonal balance. This approach strengthens your skeleton safely and sustainably.

Posted in Bones, Exercise, Hormones, Minerals, Vitamins | No Comments »

Posted by: | Posted on: November 2, 2025

Gut Microbes Linked to Stronger Muscles and Healthier Aging


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/11/01/gut-microbes-muscle-strength-healthy-aging.aspx

>Analysis by Dr. Joseph Mercola     November 01, 2025

gut microbes muscle strength healthy aging

Story at-a-glance

  • A new study in Scientific Reports identified specific gut microbes that enhanced grip strength, coordination, and muscle growth in aging mice, increasing muscle weight by over 150% and boosting growth-related markers
  • Aside from boosting muscle, beneficial microbes improved energy metabolism and reduced inflammation. This helps maintain mitochondrial function and protects against muscle breakdown
  • Earlier research showed that germ-free mice had smaller, weaker muscles and impaired metabolism, but restoring gut microbes or supplementing short-chain fatty acids (SCFAs) reversed many of these deficits
  • Nutrition plays a central role in shaping your microbiome. Fiber-rich vegetables, resistant starches, polyphenol-dense fruits, and herbs like red ginseng promote microbial diversity
  • Beyond diet, other strategies include supplementing with probiotics, prebiotics, synbiotics, and next-generation microbes like Akkermansia, as well as experimental fecal microbiota transplantation (FMT)

Your ability to walk with steady strength is one of the clearest markers of healthy aging. Strong muscles are essential for protecting your independence, regulating metabolism, and lowering the risks that come with frailty. The age-related loss of muscle, known as sarcopenia, is one of the most serious threats to healthy aging because it erodes your capacity to move freely and maintain vitality.1

For years, exercise has been recognized as the foundation of muscle health, but researchers are uncovering another influence you may not have considered — the gut microbiome. Growing evidence suggests these microbes are shaping your muscles in ways that determine how well you move later in life.

A recent preclinical animal study published in the journal Scientific Reports2 set out to explore this gut-muscle connection more closely, asking whether certain microbes are linked to stronger muscles and healthier aging. The results add a new layer to how you understand strength — not only as something built through movement, but also as something nurtured within.

New Study Finds Gut Microbes Support Muscle Resilience with Age

In the featured study, researchers sought to determine whether gut microbes from healthy humans impact muscle strength. The team used fecal microbiota transplantation (FMT) to introduce new microbial communities into animals whose native gut bacteria had first been eradicated.3

• Microbiota transfer tested in controlled conditions — To reduce the effect of the mice’s own microbial background, the researchers first cleared their intestinal bacteria with a short course of antibiotics and antifungals. They then introduced a pooled mixture of gut microbes via FMT from healthy adults who had not taken antibiotics or probiotics for at least six months and who ate a regular diet.

• Performance tested with standard strength measures — Over the next three months, the mice were evaluated using two established methods. The Rotarod test measured how long they could balance on a rotating rod, while the wire suspension test assessed how long they could hold onto a thin wire using their front paws. These tools are typically used to gauge motor coordination, balance, and grip strength.

• Microbial transplants led to varied outcomes — Some mice improved their strength and endurance, others showed little change, and some declined. By grouping the animals into “strengthened,” “unchanged,” and “weakened” categories, the team linked these differences directly to the microbial communities that had established in their intestines.

• Gut samples revealed higher microbial diversity than stool — The animals that improved carried more diverse microbial populations compared with those that declined. Species richness, a measure of how many different types of bacteria are present, rose by 9% to 15% after FMT when researchers analyzed intestinal contents, rather than stool alone.

This broader microbial variety allowed them to identify specific bacteria that were closely linked to muscle improvements. Stool alone, they found, did not capture the full picture of microbial diversity in the gut.

• Three species consistently linked to strength — Across both motor tests, mice with better performance carried higher levels of Lactobacillus johnsonii, Limosilactobacillus reuteri, and Turicibacter sanguinis. Their abundance followed a stepwise pattern — the more of these microbes present, the greater the improvements in muscle performance.

• Direct probiotic supplementation boosted muscle function — To confirm the effect, the researchers introduced L. johnsonii and L. reuteri into a new group of older mice, which better represented aging physiology. Over three months, both strains enhanced grip and coordination, while the combination produced the largest gains.

• Muscle tissue confirmed structural and growth benefits — In the dual-strain group, muscle weight increased by 157% compared with controls. Microscopic analysis showed larger fibers in the gastrocnemius, soleus, and extensor digitorum longus muscles, confirming tangible strength gains.

Growth-related markers supported these findings. Follistatin, which counteracts myostatin to promote muscle development, nearly doubled in the L. johnsonii group, while insulin-like growth factor 1 (IGF-1) increased most in mice receiving both strains together.

• The microbial effects extended to metabolism and inflammation — Mice that received the probiotics had lower triglycerides, total cholesterol, and LDL cholesterol compared with controls. Inflammatory signaling also shifted. Levels of interleukin-6 (IL-6) were elevated in the L. johnsonii group but reduced in the group that received both strains, suggesting that the combination helped ease systemic inflammation.

This study is the first to show that specific gut microbes directly improve muscle strength. It also revealed that examining microbes from the intestinal tract, rather than stool alone, is important for pinpointing the species most relevant to muscle function. Together, these findings position the gut as a new frontier for preserving strength and resilience with age.

Previous Research Highlights Microbes as Key to Muscle Health

Several earlier studies have already examined how the gut microbiome relates to muscle health and aging, and these investigations laid the groundwork for the 2025 research by establishing key mechanisms and highlighting connections across animal and human models.

• A 2019 study in Science Translational Medicine established the foundation — Researchers compared mice raised without any gut microbes (germ-free) to mice that had a normal, healthy microbiome. The germ-free mice had smaller muscles, less strength in their grip, and changes in the activity of genes that normally control muscle growth and breakdown.4

They also showed weaker communication between nerves and muscles, linked in part to lower levels of acetylcholine, the chemical messenger that nerves use to signal muscle fibers. Moreover, they exhibited disrupted energy metabolism with reduced mitochondrial function and an unusual buildup of glycogen, the form in which muscles normally store sugar for fuel.

• Short-chain fatty acids (SCFAs) protect muscle from wasting — When gut bacteria ferment dietary fibers, they produce acetate, propionate, and butyrate, which provide fuel to muscle cells, protect mitochondria, and reduce oxidative stress. The researchers found that supplementing germ-free mice with SCFAs improved muscle mass and strength while lowering the expression of atrophy-related genes.

Butyrate in particular was shown to preserve muscle mass in aging models, enhance mitochondrial proteins, improve glucose tolerance, and stimulate IGF-1 production. Acetate supported glucose uptake and glycogen storage, further stabilizing energy supply in muscle tissue. These findings demonstrate that a diet feeding SCFA-producing bacteria has direct consequences for your muscular resilience.5

• A 2023 Gut Microbes review extended these insights across species — Drawing on both animal and human research, the review confirmed that gut microbes are deeply involved in maintaining muscle and metabolic health as people age. The authors described how certain bacteria produce SCFAs when they break down dietary fiber. These SCFAs act as fuel for muscle cells and help mitochondria work more efficiently.6

The review also noted that age-related shifts in the microbiome reduce diversity, make the gut lining more permeable, and allow bacterial molecules such as lipopolysaccharides (LPS) to enter circulation. This process triggers inflammatory chemicals, including TNF-α and IL-6, which interfere with muscle-building pathways and accelerate muscle loss.

• Probiotics showed measurable benefits in muscle mass and function — Strains such as Lactobacillus plantarum TWK10, L. paracasei PS23, L. reuteri, and Bifidobacterium longum improved muscle mass, endurance, and strength in animal studies. Human trials and a meta-analysis cited in the review found similar improvements in body composition and physical performance, though effects varied by strain and dosage.7

• Prebiotics and lifestyle factors further supported the gut-muscle axis — Oligosaccharide supplementation reduced inflammation and increased muscle mass in animal models. The review also noted that vitamin D and calcium intake improved gut barrier function and microbial diversity, while physical activity increased the abundance of beneficial taxa such as Bacteroides and improved musculoskeletal health.8

Together, these studies demonstrate that your gut microbes are active regulators of muscle biology. This sets the stage for targeted strategies that help preserve muscle function and vitality throughout your lifespan.

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Dietary Strategies to Nourish Your Gut Microbes

As research continues to reveal how gut microbes shape muscle health and aging, it’s worth asking what you can actually do to support them. A 2025 review in Genome Medicine evaluated multiple microbiome-based strategies for healthy aging, and among them, diet stood out as the most practical and effective. The authors identified the following foods and nutrients that optimize gut health:9

• Fiber-rich foods — Whole plant foods provide the fibers that feed gut microbes, supporting a more diverse and balanced microbiome. Examples include broccoli, Brussels sprouts, cauliflower, and leafy greens. These deliver a broad range of fibers that different microbes use to thrive, creating a more resilient gut ecosystem.

However, if your gut is compromised, introducing large amounts of fiber too quickly will worsen symptoms like bloating, discomfort, and irregularity. A disrupted microbiome may not yet have the capacity to process fiber efficiently, which means even healthy foods trigger negative reactions.

My recommendation is to first work on restoring balance by removing dietary disruptors, such as seed oils high in linoleic acid (LA), ultraprocessed foods, and excess sugars, while also minimizing unnecessary antibiotics and other substances that disrupt the microbiome.

At the same time, focus on healing your gut lining with gentler carbohydrates like white rice or whole fruits to let your gut adjust without causing trouble. As your gut improves, add more veggies, whole grains or starches. Resistant starches like cooked-then-cooled potatoes or green bananas, in particular, fuel butyrate production.

• Polyphenol-rich fruits and vegetables — Polyphenols from colorful plants, including berries, grapes, apples, and leafy greens, stimulate the growth of beneficial gut bacteria. The researchers noted:

“[P]olyphenols accumulated in the large intestine have been found to modulate the microbiome composition through antimicrobial effects or prebiotic-like action of metabolites generated through polyphenol metabolism in the colon.

For instance, the intake of diets rich in anthocyanin and procyanidin B2 is known to increase butyrate-producing bacteria and alleviate age-associated changes in aging rodent models.

Furthermore, a polyphenol-rich diet, supplemented with specific probiotics, was found to alleviate chronic low-grade inflammation, thereby reducing biological inflammaging, accompanied by an increase in probiotic bacteria and SCFAs in the gut microbiome of adults aged 50 years and older.”10

• Red ginseng — The review highlighted red ginseng as an antioxidant-rich herb that exerts antiaging effects by reducing oxidative stress, promoting the growth of healthy gut bacteria, and reinforcing the intestinal barrier. According to the researchers:

“Studies with specific probiotic-fermented ginseng interventions have also demonstrated antiaging properties attributed to upregulation of specific genes linked to antioxidant activity and positive modulations in gut microbiome communities.”11

However, while the review contained several recommendations I agree with, it also endorsed foods and nutrients that I do not support based on their LA content and long-term impact on health:12

• Polyunsaturated fats (PUFs) — The review described PUFs as part of “healthy fats” for older adults. However, research has shown that excess PUFs, especially omega-6 LA from vegetable oils, damages mitochondrial function and drives oxidative stress. Oils such as soybean, corn, safflower, and sunflower should be avoided. Omega-3s, while beneficial, need to be consumed in moderation as well.

• Certain nuts and seeds — Although the review praised nuts and seeds as beneficial fat sources, many of them are high in LA. Peanuts, sunflower seeds, and similar varieties contribute to the very imbalance I warn against.

• Olive oil — Often promoted as a healthier alternative to seed oils, olive oil is high in monounsaturated fat, mainly oleic acid. Excess oleic acid produces lipid byproducts that disrupt mitochondria, slow energy production, and promote fat buildup in the liver and muscles. While its polyphenols offer some protection, they cannot fully offset these effects.13

When olive oil is exposed to heat, it oxidizes quickly, and many store-bought versions are diluted with cheaper vegetable oils. If you choose to include it in your diet, use only small amounts, unheated, and in high-quality cold-pressed varieties. Stable saturated fats such as grass fed butter, ghee, tallow, or coconut oil are more reliable sources of fat.

When you consistently choose foods that build microbial diversity while avoiding those that disrupt it, you create conditions that keep your muscles more resilient, your metabolism steadier, and your capacity for vitality intact as the years go by.

Microbial Interventions Beyond Diet

Alongside dietary choices, the Genome Medicine review outlined several other ways to influence your gut microbiome to support aging. Some of these approaches are already accessible, while others remain under study and represent the next wave of innovation in longevity science:14

• Probiotics — The researchers noted that probiotic supplementation in aging models and older adults restores gut barrier integrity, lowers inflammatory markers, and supports healthier metabolism. Moreover, multistrain formulations outperform single strains for bowel function and overall well-being in older cohorts.

Some of the strains that were noted to be beneficial for aging include B. longum, L. paracasei, L. rhamnosus, L. plantarum, and L. fermentum. For guidance on selecting probiotic supplements and using them effectively, check out “The Science of Probiotics — How Beneficial Bacteria Support Health.”

• Prebiotics — Prebiotics such as galactooligosaccharides (GOS) were reported to improve mucus thickness, enhance epithelial integrity, and increase SCFA production. These changes supported both microbial diversity and intestinal resilience. However, it’s important to first optimize your gut health before taking prebiotics to keep them from nourishing harmful microbes instead of the beneficial ones.

• Synbiotics — Combinations of probiotics and prebiotics, known as synbiotics, improved blood lipid profiles and gastrointestinal health in older adults. The review emphasized their role in promoting synergy between microbial growth and beneficial fermentation processes.

• Next-generation probiotics — Species such as Akkermansia muciniphila and Faecalibacterium prausnitzii were identified as promising “next-gen” probiotics. Early studies suggest they protect against muscle wasting and age-related inflammation, with effects tied to improved metabolic and immune function.

If you’ve been following my articles, you know I’ve previously underscored the importance of these microbes, particularly Akkermansia, as keystone species for gut health. Clinical trials have demonstrated that Akkermansia supplementation improves insulin sensitivity, lowers cholesterol, reduces body fat, and reinforces the intestinal lining.15,16

Learn more about the benefits of Akkermansia, how to choose a high-quality supplement, and the dietary steps that help it thrive in “Gut Microbes Influence How You Handle Stress.”

• FMT — In the research highlighted above, FMT served as a way to test what happens when an entire community of gut microbes from a healthy donor is introduced into another host. This method involves transferring stool, with all of its living bacteria, into the recipient’s gut to reestablish microbial balance.

While FMT is still in the experimental stage, early evidence links it to improvements in gut health, muscle performance, immune function, and aspects of aging. Learn more about this emerging therapy in “‘Crapsules’ — The Latest Feces Transplant Pill.”

These emerging tools show that your microbiome is influenced in far more ways than diet alone. What you do to care for your microbes today directly influences how well your body performs in the years ahead.

Frequently Asked Questions (FAQs) About Gut Microbes and Muscle Aging

Q: How are my gut microbes connected to my muscle strength?

A: Your microbes produce metabolites, regulate inflammation, and influence how efficiently your muscles use energy. When your microbiome is balanced, your muscles stay stronger, recover faster, and resist age-related decline.

Q: What does research show about specific microbes improving muscle strength?

A: The featured study shows that Lactobacillus johnsonii and Lactobacillus reuteri directly enhanced grip strength, coordination, and muscle fiber growth in aging mice. When given together, these strains produced the greatest effects, including more than a 150% increase in muscle weight and higher levels of growth-related signals like follistatin and IGF-1.

Q: What foods do I need to focus on to improve both my gut and my muscles?

A: You benefit most from fiber-rich vegetables, colorful fruits, resistant starches, and polyphenol-rich foods like berries and apples. These feed beneficial bacteria that generate SCFAs, which directly support your muscle metabolism and resilience.

Q: Are there foods I need to avoid if I want my gut to support my muscles?

A: Yes. Seed oils high in LA, like soybean, corn, safflower, and sunflower, disrupt your mitochondria and damage your microbiome. Be careful with nuts and seeds that are high in LA, as well as olive oil, since excess oleic acid burdens your metabolism, and many commercial products are adulterated.

Q: What role does Akkermansia play in muscle and healthy aging?

A: Akkermansia muciniphila is a next-generation probiotic species linked to reduced inflammation, stronger gut barrier function, and healthier metabolism. By supporting this keystone microbe through diet or targeted supplementation, you give your body an important ally in protecting muscle strength and resilience as you age.

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