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In this episode, Dr. Armstrong and Corbin Bruton explore the significance of muscle mass in healthy aging. They share insights on the midlife muscle crisis, the science behind weightlifting, the importance of essential amino acids like leucine, the benefits of protein quality, and share practical tips on protein and creatine supplementation. Tune in to discover why building muscle is more than just a fitness trend—it's a vital part of… aging well.

Link to Mind Pump Show with Dr. Gabrielle Lyon

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In this episode, Dr. Armstrong is joined by Cory Gilday. Cory has been in the strength and conditioning industry for 23 years, serving as a head strength and conditioning coach at the NCAA Division I and II. He currently serves Director of Athletic Performance with Triple Canopy at the US Embassy in Baghdad, Iraq.

The tactical athlete faces unique health and longevity challenges due to the physically demanding nature of their professions. These challenges include chronic and acute musculoskeletal injuries, cardiovascular issues, mental health concerns like stress, anxiety, and PTSD, as well as sleep disorders from irregular work hours. Dr. Armstrong and Corey discuss addressing these concerns, through the implementation of regular health screenings, structured fitness programs, mental health support, nutrition education, sleep management strategies, injury prevention and rehabilitation, substance use prevention programs, and occupational safety measures. These are important strategies to help tactical athletes maintain their health, perform their duties effectively, enhance their overall longevity, and… age well.

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In this episode, Dr. Armstrong and Corbin Bruton examine the sensational claim that "Weightlifting is Dead," as reported by Muscle Journal. The hosts debunk the article's exaggerated criticisms of traditional weightlifting and introduce listeners to the concept of compensatory acceleration training (CAT). They discuss the integration of bands and chains to optimize resistance and muscle engagement, highlighting the contributions of pioneers like Dr. Fred Hatfield and Louie Simmons. Whether you're a seasoned lifter or just starting your fitness journey, this episode provides valuable insights into effective resistance training techniques for… aging well.

Links:

https://www.xbarfit.com/power

References:

Anderson, C. E., Sforzo, G. A., & Sigg, J. A. (2008). The effects of combining elastic and free weight resistance on strength and power in athletes. Journal of Strength and Conditioning Research, 22(2), 567-574. doi: 10.1519/JSC.0b013e3181634d1e. PMID: 18550975

Bergquist, R., Iversen, V. M., Mork, P. J., & Fimland, M. S. (2018). Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics, 61, 5-13. doi: 10.1515/hukin-2017-0137. PMCID: PMC5873332, PMID: 29599855.

Colado, J. C., & Triplett, N. T. (2008). Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. Journal of Strength and Conditioning Research, 22(5), 1441-1448. doi: 10.1519/JSC.0b013e31817ae67a. PMID: 18714245.

Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 49(2), 159-169.

Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal Responses and Adaptations to Resistance Exercise and Training. Sports Medicine, 35(4), 339-361.

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Have questions you want answered and topics you want discussed on the Aging Well Podcast? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:
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In this episode, we explore the impact of age-related macular degeneration (AMD) on vision and overall quality of life. Dr. Armstrong and Corbin Bruton are joined by Drs. Kai Chan and Andrew Dick, founders of Cirrus Therapeutics, to discuss the complexities of AMD, its risk factors, and current treatment options. They delve into a groundbreaking novel therapy developed by Cirrus Therapeutics that uses genetic instructions to produce the protein IRAK-M, offering new hope for protecting against retinal degeneration. Tune in to learn more about AMD, its prevention, the promising advancements in ocular immunology that aim to restore vision for millions, and the complex interactions between vision health and… aging well.

Related Articles:

Researchers unveil pioneering approach to combat age-related vision loss

Jian Liu et al. (2024). Replenishing IRAK-M expression in retinal pigment epithelium attenuates outer retinal degeneration. Science Translational Medicine, 16: eadi4125. DOI:10.1126/scitranslmed.adi4125

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Have questions you want answered and topics you want discussed on the Aging Well Podcast? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:
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In this episode, Dr. Armstrong and Corbin Bruton revisit the topic of dementia prevention, focusing on the 12 modifiable risk factors identified by the Lancet Commission. They discuss the crucial role of vigorous exercise in reducing the risk of cognitive decline and dementia, citing recent research that highlights the benefits of at least one vigorous physical activity session per week for hypertensive adults. The hosts explore each risk factor, including the importance of education, managing hearing loss, maintaining healthy blood pressure and weight, treating depression, staying socially active, and preventing head injuries. They emphasize the interconnectedness of these factors and provide practical tips for incorporating them into daily life to promote overall brain health and successful aging. In this episode, the listener will learn more about how to take proactive steps to protect your cognitive health and… age well.

References:

Better Cognitive Outcomes Tied to Vigorous Exercise in Hypertensive Adults

Lifestyle, Policy Changes Could Make Big Dent in Dementia Burden

Kazibwe, R., Schaich, C. L., Muhammad, A. I., Epiu, I., Namutebi, J. H., Chevli, P. A., Kazibwe, J., Hughes, T., Rikhi, R. R., Shapiro, M. D., & Yeboah, J. (2024). Effect of vigorous-intensity physical activity on incident cognitive impairment in high-risk hypertension. Alzheimer's & dementia : the journal of the Alzheimer's Association, 10.1002/alz.13887.

Livingston, G., Huntley, J., Sommerlad, A., Ames, D., Ballard, C., Banerjee, S., Brayne, C., Burns, A., Cohen-Mansfield, J., Cooper, C., Costafreda, S. G., Dias, A., Fox, N., Gitlin, L. N., Howard, R., Kales, H. C., Kivimäki, M., Larson, E. B., Ogunniyi, A., Orgeta, V., … Mukadam, N. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet (London, England), 396(10248), 413–446. https://doi.org/10.1016/S0140-6736(20)30367-6

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In this episode, Dr. Armstrong and Corbin Bruton explore the relationship between caffeine consumption and healthy aging. They discuss how moderate caffeine intake can positively influence cognitive function, physical performance, and mood, particularly in older adults. The conversation examines the benefits of using caffeine as a pre-workout supplement, offering practical tips and addressing potential side effects. Additionally, they examine the pros and cons of different coffee filters and their impact on health. Discover how to balance the advantages of caffeine with mindful consumption practices to support your health and to… age well.

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In this episode Dr. Armstrong and Corbin Bruton discuss the essential role of oils in our diet and their impact on health as we age. They cover a variety of oils, including olive oil, avocado oil, flaxseed oil, walnut oil, coconut oil, and sesame oil. The benefits of these oils, such as reducing inflammation, supporting heart health, and improving cognitive function are discussed along with the recent study, “Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death”, linking olive oil consumption to a lower risk of dementia-related mortality. Practical tips on incorporating these healthy oils into your diet for optimal aging are also discussed.

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Have questions you want answered and topics you want discussed on the Aging Well Podcast? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:
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In this episode of the Aging Well Podcast, Dr. Armstrong is joined by Hannah Went, co-founder of TruDiagnostic, to explore the fascinating world of epigenetic testing. They delve into how TruDiagnostic's cutting-edge kits provide deep insights into biological age and health metrics influenced by lifestyle and genetics. Hannah explains the comprehensive reports generated from these tests and discusses Jeff's personal results, highlighting the differences between chronological, biological, and epigenetic age. The conversation also covers the future of healthcare and preventative measures based on epigenetic data. Tune in to discover how personalized epigenetic insights can help you make optimized health decisions and... age well.

Check out Hannah Went’s podcast, Everything Epigenetics.

Enjoy a 12% discount on epigenetic testing at TruDiagnostic. Use the promo code: AGEWELL.

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Have questions you want answered and topics you want discussed on the Aging Well Podcast? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:
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