How To LIVE LONGER by Strength Training

Hi everyone!

Happy St. Patrick’s Day ☘️ to all those who celebrate!

About a month ago, I strained my hamstring 😢 and have been unable to play sports since. A few weeks ago, I started doing physical therapy in the gym to heal my hamstring. And this week, I made it back on the soccer pitch in my residency league (representing Psychiatry 🫡 )

While in the gym strengthening my hamstring, I became aware of how GOOD it felt to strengthen my body. I’ve worked out in some capacity since I was in my teens, but with the gym, I’m inconsistent. I’ll get in a habit of going for a few weeks, then I’ll stop going and just stick to cardio. But being in the gym these last 2 weeks on a near daily basis reminded me how important strength training is for our bodies AND our minds. It helped remind me of WHY we should be working out.

I don’t work out to “look” fit.

I work out to invest in my future body.

I work out so that I can play sports for life.

I work out to protect my mental health.

I work out to build my confidence.

And I work out to live longer.

Let’s dissect that last line…

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

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

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

41 % LOWER RISK OF DYING, Y’ALL!

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

Why does weightlifting have such a profound impact on longevity? Well, when we lift weights, we’re not only strengthening our muscles but also stimulating our bones and enhancing our metabolism. Additionally, weightlifting has been shown to improve cardiovascular health and reduce the risk of chronic diseases like diabetes and hypertension.

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

I totally understand that starting a weightlifting routine can be intimidating, especially if you're new to exercise or have never lifted weights before. That's why I've included a beginner-friendly workout plan to help you get started on your fitness journey. This was designed by Dr. Andrew Huberman’s team at Stanford.

What I like about this exercise plan:

• It focuses on cardio AND strength training

• It focuses on foundational movements that target major muscle groups, making it suitable for beginners and seasoned lifters alike

• It fits succinctly on a 1 page PDF

• It schedules a rest/recovery day (essential in my opinion!)

What I dislike about this exercise plan:

• For those who are unfamiliar with weight training, it does not explain the exercises well. For example, it will list “incline press”, but some of you may not know what this means. If that’s the case, I strongly suggest looking up these exercises on YouTube or speaking with a fitness coach in advance to ensure you have proper form.

• I’m not huge on the whole sauna/cold exposure for the “rest” day. I’m just not sold yet on the research. To be clear, I don’t think it’s harmful. And if you have access, I say go for it, but I have not seen convincing data on the mental or physical health benefits, YET.

Okay, that’s it!

• Click HERE for your Foundation Fitness Protocol Workout Plan

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

My Favorite Things

Each week, I’ll include a few of my favorite things. Feel free to send me your favorite recipe, gift idea, book, etc and I may even feature it here. Just respond to this email!

Recipe of the week - Broiled Salmon with Thai Sweet Chili Glaze

This is one of my favorite salmon recipes. So easy, only 5 ingredients! Click here for recipe!

Item of the week - Muscle Roller

Recovery is nearly as important as the workout! I love to use a muscle roller after soccer or weightlifting. Here is one you can try!

Person to follow this week -

Kendall Toole - One of my fave Peloton instructors and a mental health advocate! Follow her on IG here .

Book to read this week -

The 4 Hour Workweek by Tim Ferris.

I resisted reading this book for years b/c I thought the title was stupid and misleading lol. But I’ve learned so much from this book about business, entrepreneurship, & life and I wish I would have read it when I was younger. You can find it here.

Dr. Goodman’s Psychiatry tip of the week -

Never make a permanent decision due of a temporary feeling. Even at your lowest, the feelings will pass, things will get better. Life has a way of balancing everything out. I’ve seen it countless times. Keep going. Your life matters immensely.

Closing Thoughts

In conclusion, incorporating weightlifting into your fitness routine could have significant benefits for your overall health and longevity. So why not give it a try? Your future self will thank you for it.

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

This Week’s Sources:

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