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As you get older, you naturally lose muscle, a process called sarcopenia. Sarcopenia is a leading health concern among the elderly. Research from the Alliance for Aging Research1 shows that sarcopenia affects 11% of men and 9% of women living in community settings, 23% of men and 24% of women who are hospitalized, and 51% of men and 31% of women residing in nursing homes.

Age-related muscle loss makes everyday activities harder, affecting your balance, how easily you move and your ability to live independently. Simple things like getting up from a chair or climbing stairs become real struggles. But here’s the good news — strength training, also called resistance training, offers a powerful way to fight these changes.

How Strength Training Preserves and Builds Muscle

When you lift weights or do resistance exercises, you create tiny, harmless tears in your muscle fibers. Your body then repairs these tears, making your muscles stronger, a process called muscle protein synthesis. Regular strength training keeps this process going, helping you preserve and even build muscle as you age.2

Maintaining strong, healthy muscle mass is key to staying independent and enjoying a good quality of life as you get older. It boosts your metabolism, making it easier to stay at a healthy weight. It also enhances your ability to control blood sugar, which lowers your risk of Type 2 diabetes. Stronger muscles also support your bones, making them denser and lowering your risk of falls and fractures.3

Starting strength training doesn’t mean you need a gym membership or expensive equipment. Simply begin with exercises like squats, lunges, push-ups and rows, which use your own body weight as resistance to engage and strengthen major muscle groups. These exercises are easily adapted to your fitness level. As you get stronger, increase the challenge by adding weights or resistance bands.

Strength Training Turns Your Body Eight Years Younger

A study from Brigham Young University,4 published in the journal Biology in October 2024, provides compelling evidence on how strength training influences biological aging by slowing cellular deterioration. The researchers analyzed data from 4,814 U.S. adults aged 20 to 69, focusing on the length of their telomeres, which are the protective caps at the ends of chromosomes.

Telomere length naturally shortens with age and is a well-established marker of biological aging, with shorter telomeres linked to increased risks of chronic diseases and mortality. Factors such as obesity, smoking, poor diet, Type 2 diabetes and low socioeconomic status accelerate telomere shortening by increasing inflammation and oxidative stress.5

The participants were also surveyed about their physical activity levels, including how often they performed strength training exercises. The researchers categorized participants into three groups based on their strength training habits — those who performed no strength training (less than 10 minutes weekly), those who trained moderately (10 to 50 minutes weekly) and those who trained extensively (60 minutes or more weekly).

Their findings6 showed that adults training for an hour weekly had significantly longer telomeres than those who did not perform resistance exercises, while even moderate strength training showed measurable benefits.

“Adults who strength trained for one hour or more per week (the highest category) had significantly longer telomeres than those who did not engage in strength training. Additionally, adults who reported some strength training, but less than one hour per week, had significantly longer telomeres than the non-strength trainers.

Men and women in the highest strength training category had telomeres that were 238 base pairs longer than those of non-lifters, and those in the moderate strength training category had telomeres that were 140 base pairs longer than those of non-strength trainers,” the researchers explained.7

These results demonstrate that you don’t need intense or time-consuming strength training to benefit — small, consistent efforts will still deliver meaningful results. But what does this actually mean for your biological age? According to the authors:

“[T]he findings showed that for each 10 minutes spent strength training per week, telomeres were 6.7 base pairs longer, on average. Therefore, 90 minutes per week of strength training was predictive of telomeres that were 60.3 base pairs longer, on average.

Because each year of chronological age was associated with telomeres that were 15.47 base pairs shorter in this national sample, 90 minutes per week of strength training was associated with 3.9 years less biological aging, on average. This interpretation suggests that an hour of strength training three times per week (180 total minutes) was associated with 7.8 years less biological aging.”8

In other words, by adding 90 minutes of resistance exercises weekly to your workout routine, you’ll be able to offset nearly four years of cellular aging, while those engaging in three one-hour sessions weekly might slow aging by almost eight years.

However, while this study demonstrates the benefits of resistance training for cellular aging, it’s important to consider the broader context of exercise. Extensive or intense strength training is not something I recommend, as other research9 has shown that overdoing it significantly reduces the longevity benefits of exercise. This brings us to an important question — How much strength training is enough, and how much is too much?

The Sweet Spot for Strength Training

In my interview with cardiologist James O’Keefe, he discussed findings from his research, wherein he observed that vigorous exercise backfires, especially when done in high volumes. In fact, I radically changed my exercise program after he presented his data.

Specifically, people who were doing a total of four to seven hours of high-intensity training start losing the health benefits that exercise confers. According to O’Keefe, more is not necessarily better when it comes to lifting weights:

“I’ve always been a fan of strength training … But again, the devil is in the details about the dosing. When you look at people who do strength training, it adds another 19% reduction in all-cause mortality on top of the 45% reduction that you get from one hour of moderate exercise per day.

When I strength train, I go to the gym and spend anywhere from 20 to 40 minutes, and … I try to use weights that I can do 10 reps with … After that, you’re feeling sort of like spent and … it takes a couple of days to recover. If you do that two, at the most three, times a week, that looks like the sweet spot for conferring longevity.”

The graphs above, which come from O’Keefe’s meta-analysis,10 show the J-shaped dose-response for strength training activities and all-cause mortality. As shown in the graph, the benefits max out at around 40 to 60 minutes per week. Beyond that, the benefits plateau and eventually reverse.

So why does excessive exercise reduce lifespan? Prolonged intense physical activity places chronic stress on the body, leading to issues like cardiac overuse injury and an increased risk of musculoskeletal injuries. Overtraining also impairs recovery, causing fatigue, reduced performance and a weakened immune system.11

When you’re doing strength training for a total of 130 to 140 minutes per week, the longevity benefits of exercise go down to the point as if you’re not exercising at all. In short, if you train for three to four hours a week, your long-term survival is actually worse than people who don’t do strength training at all.

Again, when you’re doing intense vigorous exercise in excess, you’re still better off than people who are sedentary. But for some (yet undetermined) reason, excessive strength training leaves you worse off than being sedentary.

The lesson here is to keep strength training to 20 minutes twice a week on non-consecutive days, or 40 minutes once a week. Moreover, it’s just an add-on to your exercise regimen — don’t center your entire exercise sessions around it. Moderate-intensity exercise such as walking gives you far greater benefits.

Interestingly, this moderate amount of strength training aligns with findings from the Brigham Young University study,12 which showed that even small doses of resistance training — around 10 to 50 minutes weekly — result in measurable benefits to telomere length, slowing biological aging without the risks associated with overtraining.

Beyond Muscles — The Other Benefits of Strength Training for Your Body

While strength training is often used to build muscles, its benefits extend far beyond that. Like your muscles, your bones also weaken as you age. And just as strength training builds muscle, it also strengthens bones. Osteoporosis, which weakens bones and increases the risk of fractures in areas like the hips, spine and wrists, is mitigated by weight-bearing exercises.13

These exercises exert a healthy amount of stress on your bones, which makes them denser and stronger. This is based on a principle called Wolff’s Law — your bones adapt to the stress you put on them.14 This leads to fewer fractures, better posture and improved mobility. Exercises such as squats, deadlifts (with proper form), stair climbing and even brisk walking are effective for bone health, and proper technique is essential to avoid injury.15,16

Beyond skeletal benefits, strength training boosts metabolism by increasing muscle mass, which burns calories even when you’re resting. As you age and naturally lose muscle, your metabolism slows, making weight management more challenging.

Strength training combats this by enhancing your resting metabolic rate (RMR),17 helping your body burn calories efficiently. A faster metabolism also improves insulin sensitivity, boosting your body’s ability to regulate blood sugar levels and decreasing your risk of Type 2 diabetes.18

Strength training improves balance and coordination as well,19 reducing the risk of falls, which are a major concern for older adults. This translates to greater independence and the ability to enjoy daily activities. Additionally, strength training benefits your brain, with research suggesting it enhances memory, attention and processing speed.20

By promoting the growth of new brain cells and strengthening connections between them, it protects against cognitive decline and lowers the risk of dementia.21 By incorporating strength training into your routine, you not only build stronger muscles but also strengthen bones, rev up your metabolism, improve balance and boost brain health. It’s a comprehensive investment in your long-term well-being.

Boost Muscle Growth with Blood Flow Restriction Training

If you’re looking to enhance your gains from strength training, consider incorporating blood flow restriction (BFR) training into your routine. I believe this is the greatest innovation in exercise training in the last century. It is also known as KAATSU in Japan, and was developed by Dr. Yoshiaki Sato in 1966.

BFR training involves the use of bands or cuffs to partially restrict blood flow to working muscles during exercise. This creates a temporary state of hypoxia (low oxygen levels), which triggers the release of anti-inflammatory myokines, which, as discussed above, promote beneficial hormonal responses and enhance muscle growth. By stimulating muscle protein synthesis, this technique significantly increases muscle mass, making it an effective tool for combating sarcopenia.

One of the standout benefits of KAATSU training is that it allows individuals, especially older adults, to achieve remarkable results without the need for heavy weights. With BFR, you’ll be able to use very light weights — or even no weights at all — and still experience substantial muscle growth. This makes it a safe and accessible option for anyone intimidated by traditional strength training.

I also recommend incorporating KAATSU while doing everyday activities for added convenience. As explained in my interview with Steven Munatones, a KAATSU practitioner who mentored under Sato:

“KAATSU cycle is basically a very clever biohack that will allow the muscles to work and allow the vascular tissue to become more elastic. You don’t perceive the pain of heavy lifting, but your vascular tissue and muscle fibers are being worked out just as effectively, and you can do it for a longer period of time.

Putting the KAATSU bands on your legs and walking down to the beach, walking your dog or just walking around the neighborhood, standing, cleaning your windows of your house, folding your clothes, banging out emails, all of these things can be done with the KAATSU bands on your arms or legs. You’re getting the benefit of exercise.

Beta endorphins are being produced; hormones and metabolites are being produced as you’re doing simple things — and that is the way to get the older population in Japan, in the United States, around the world, to understand that you can stop sarcopenia, but you have to exercise. You don’t have to run a 10K, you don’t have to go down to Gold’s Gym. Just put on the KAATSU bands and live your life.”

Protein Intake — The Essential Partner to Resistance Exercises

While strength training is important for building muscle mass, it’s only half the equation. Adequate protein intake, particularly from animal-based sources, is essential for maintaining and growing muscle. Protein provides the building blocks your body needs to repair and strengthen muscle tissue, making it indispensable for achieving your fitness goals.

For optimal results, aim for your protein intake to be about 15% of your daily calories. To help you compute the specific amount, follow this guide — most adults need about 0.8 grams of protein per kilogram of ideal body weight, which is your target weight, not your current weight. For example, if your target weight is 135 pounds (61.23 kilograms), your daily protein requirement is about 49 grams.

For most normal-weight adults, at least 30 grams of protein per meal is needed to stimulate muscle protein synthesis. For children, 5 to 10 grams per meal is sufficient. Additionally, one-third of your total protein intake needs come from collagen (in the example given, that would be about 16 grams) to ensure a balanced amino acid profile that supports muscle and connective tissue health.

By combining resistance training with an appropriate protein-rich diet, you build not only stronger muscles but also a foundation for better health, improved metabolism and greater resilience against disease.

Atrazine is one of the most commonly used herbicides in the United States, particularly in agriculture. While its environmental impacts have been studied for years, growing research suggests it also has significant adverse effects on human health, especially on our brains.

According to recent studies, there’s increasing evidence linking atrazine exposure to faster brain aging and a higher risk of developing neurodegenerative diseases like Parkinson’s and Alzheimer’s.

From Farm to Fork — How We’re Exposed to Atrazine

Atrazine is primarily used in agriculture to control weeds in crops like corn, sorghum and sugarcane.1 Farmers spray it on fields to protect their crops from unwanted plants that compete for sunlight and nutrients.

This widespread use allows atrazine to easily spread into the environment. Rain washes atrazine from fields into nearby streams, rivers and lakes, contaminating surface water. It also seeps into the ground, polluting groundwater sources that many people rely on for drinking water.2

Because atrazine is so widely used and persists in the environment, it travels far from where it’s initially applied. Studies have shown that it can be found in water sources and even in the air far from agricultural areas.3 This persistence and mobility mean that many people are exposed to atrazine, even if they don’t live near farms.

The Environmental Protection Agency (EPA) sets limits on the amount of atrazine allowed in drinking water.4 However, there are growing concerns about the effects of long-term exposure to even low levels of this chemical.

There are several ways people are exposed to atrazine. The most common route is through contaminated drinking water. Small amounts of atrazine are also found in some foods, especially crops grown in areas where the herbicide is used heavily.

People who work directly with atrazine, like farmers and pesticide applicators, have a higher risk of exposure through skin contact and inhalation.5 Atrazine is also present in dust and air, particularly in agricultural areas, posing another potential exposure route.

It’s important to understand that even small amounts of atrazine consumed regularly can add up over time, like adding a little sugar to your coffee every day. Though one small amount seems insignificant, it can accumulate and cause problems in the long run. According to a statement from the Agency for Toxic Substances and Disease Registry:

“Larger atrazine particles may deposit before reaching the lungs and be coughed up and swallowed. If your skin comes in contact with atrazine-contaminated soil or water, a small amount of it may pass through your skin and into your bloodstream. If you swallow food, water, or soil containing atrazine, most of it will pass through the lining of your stomach and intestines and enter your bloodstream.

Once atrazine enters your bloodstream (is absorbed), it is distributed to many parts of your body.”6

Perhaps most concerning is the potential for exposure during pregnancy and early childhood, when the brain is still developing and is especially vulnerable to toxic substances.7 One study found that women who live in areas with high atrazine exposure had higher odds of preterm birth.8

While the EPA regulates atrazine use in the United States, other countries have taken a different approach. The European Union, for example, has banned the use of atrazine due to concerns about its potential health and environmental risks.9 This difference in regulation highlights the ongoing scientific debate about the safety of atrazine and the need for continued research.

Atrazine Exposure Accelerates Brain Aging in Mice, Study Finds

In a recent study published in the journal Research,10 researchers investigated the potential link between atrazine exposure and accelerated brain aging in mice. They designed the experiment to expose mice to environmentally relevant levels of atrazine throughout their drinking water for an extended period, mimicking potential chronic low-dose exposure in humans.

The researchers subjected the mice to a battery of behavioral tests to assess their cognitive function and motor skills. According to their observations, the atrazine-exposed mice exhibited a range of concerning changes in their brains, performing significantly worse on tasks requiring memory, learning and spatial navigation compared to the control group. They also exhibited decreased motor coordination and balance.

These findings suggest that chronic atrazine exposure leads to cognitive decline and motor impairments, mimicking symptoms observed in neurodegenerative diseases.

Another key point of the study was that atrazine affected the neurotransmitters, the chemical messengers that facilitate communication between brain cells. They found that atrazine exposure led to imbalances in crucial neurotransmitters like dopamine and acetylcholine.

Dopamine plays a key role in movement, reward and motivation, while acetylcholine is essential for memory and learning. These alterations in neurotransmitter signaling could explain some of the behavioral changes observed in the atrazine-exposed mice.

“[O]ur findings identify a previously unrecognized mechanism of AT-induced hypothalamic toxicity and provide preliminary evidence linking pesticide exposure to the development of NDs [neurodegenerative diseases],” the researchers concluded.11

Hacking the Brain’s Biological Clock — How Atrazine Speeds Up Aging

Aging is a natural process that affects all parts of the body, including the brain. Two key processes that contribute to brain aging are oxidative stress and inflammation. According to the featured animal study, atrazine exposure triggers both processes in mice brain cells.

The researchers discover elevated markers for oxidative stress and inflammation in the brains of atrazine-exposed mice.12 Oxidative stress is like rust forming on metal; it’s damage to cells caused by unstable molecules called free radicals.

On the other hand, inflammation is the body’s natural response to injury or infection, but if it’s chronic, it also damages cells over time. Both oxidative stress and inflammation are strongly linked to aging and the development of neurodegenerative diseases.

When atrazine enters the brain, it disrupts normal cellular processes, leading to the production of more free radicals and setting off an inflammatory response. These processes damage important parts of brain cells, like DNA, proteins and fats, much like rust weakens metal. Similar animal studies also found that atrazine exposure have shown increased levels of markers for oxidative stress and inflammation in their brains.13

Healthy brain cells rely on several important processes to function properly. Two of these processes are autophagy and mitochondrial function. Autophagy is like a cellular cleanup system that removes damaged or unnecessary parts of the cell. Mitochondria are like the power plants of the cell, providing energy for all cellular activities. According to the featured study, atrazine interferes with both vital processes as well.14

The researchers observed that atrazine exposure significantly impaired both autophagy and mitochondrial function in the mice. This disruption could lead to a buildup of cellular waste and decreased energy production, further compromising brain cell health and contributing to age-related decline.

This chemical also affects the mitochondria’s ability to produce energy. This is like disrupting the power supply to the brain, impacting its ability to function correctly. Research has demonstrated that atrazine negatively impacts mitochondrial function and induces oxidative stress in different cell types.15

The Link Between Atrazine and Parkinson’s Disease

Parkinson’s disease, a neurodegenerative disorder that affects movement, is characterized by the loss of brain cells that produce dopamine, a neurotransmitter crucial for controlling movement. Emerging research suggests a possible link between exposure to atrazine and an increased risk of developing Parkinson’s disease.

Studies have shown that people living in agricultural areas with high atrazine use have a higher incidence of Parkinson’s disease.16 In February 2024, a preliminary study looked at pesticide exposure and Parkinson’s disease rates in the Rocky Mountain and Great Plains regions. According to study author Brittany Krzyzanowski, Ph.D., of Barrow Neurological Institute in Phoenix, Arizona:

“We used geographic methods to examine the rates of Parkinson’s disease across the United States and compared those rates to regional levels of pesticide and herbicide use.

Our methods enabled us to identify parts of the nation where there was a relationship between most pesticides and Parkinson’s disease and subsequently pinpoint where the relationship was strongest so we could explore specific pesticides in that region. In the Rocky Mountain and Great Plains region, we identified 14 pesticides associated with Parkinson’s disease.”

The authors found that the pesticides and herbicides atrazine, simazine and lindane were strongly linked to Parkinson’s disease. When they divided counties into 10 groups based on exposure to pesticides, they observed that counties with the highest amount of application of the herbicides have higher rates of Parkinson’s disease. According to a news release from the American Academy of Neurology:

“[P]eople living in the counties with the highest amount of application of the herbicide simazine were 36% more likely to have Parkinson’s disease than people living in the counties with the lowest amount of exposure.

For the herbicide atrazine, those exposed to the highest amount were 31% more likely to have Parkinson’s disease than those with the lowest exposure. For the insecticide lindane, those with the most exposure were 25% more likely to have the disease.”17

This study suggests a correlation between exposure to atrazine (and other pesticides) and the development of this debilitating disease. While more research is needed to fully understand the connection, it is thought that atrazine’s effects on dopamine neurons could be a contributing factor.

Atrazine Also Contributes to a Higher Risk of Alzheimer’s Disease

Alzheimer’s disease is another neurodegenerative disorder that affects memory, thinking and behavior. It is characterized by the formation of amyloid plaques and neurofibrillary tangles in the brain.18 While the exact causes of Alzheimer’s are still being researched, there is growing concern about the potential link between atrazine exposure and an increased risk of developing this disease and other forms of cognitive decline.

Research in animal models has explored the effects of atrazine on memory and learning. These studies have shown that exposure to atrazine impairs cognitive function,19 suggesting a potential link between the herbicide and Alzheimer’s-like symptoms. It’s also possible that chemicals like atrazine worsen existing risk factors for Alzheimer’s, making individuals more susceptible to the disease.20

Some people are more vulnerable to the harmful effects of atrazine on the brain, such as children whose brains are still developing, pregnant women and individuals with certain genetic predispositions. It’s particularly important to minimize atrazine exposure during critical periods of brain development, such as during pregnancy and early childhood.

Further research is needed to understand the long-term effects of low-level atrazine exposure, especially in these vulnerable groups. The potential health consequences of atrazine and other pesticides raise important ethical considerations about how we must balance agricultural needs with public health.

Take Control and Reduce Your Exposure to Atrazine

If you’re concerned about atrazine exposure, there are several steps to help protect yourself and your family. One of the most important steps is to ensure your drinking water is safe. Using whole-house water filters that are certified to remove atrazine, such as those with activated carbon, will help reduce your exposure. Ideally, filter water both at the point of entry and at exit points like showers and kitchen sinks.

If you have a private well, it’s a good idea to have your water tested regularly for atrazine and other contaminants. When preparing food, especially baby formula, using filtered water is a good way to minimize potential exposure.

Your dietary choices can also play a role in reducing atrazine exposure. Washing fruits and vegetables thoroughly will help remove any pesticide residues that may be present. Choosing organic produce whenever possible will further reduce your exposure to atrazine and other pesticides.

Supporting local farmers who use sustainable farming practices also helps reduce the overall use of atrazine in agriculture. Reducing your consumption of processed foods is another way to minimize potential exposure to pesticide residues that are present in these products.

You help protect the welfare of humans, animals, insects and the environment alike every time you shop organic, biodynamic and grass fed, as you are “voting” for less pesticides and herbicides with every organic and pastured food and consumer product you buy.

In addition, take steps to make your own backyard healthier for everyone by eliminating the use of pesticides and other chemicals and planting a diverse variety of native flowers and other plants.