Talking with my 72-year-old patient about training reps, I explained strength vs. muscle health. He said, “I’m not trying to be the strongest man in the gym. I’m just trying to live longer!” I think he’s got it figured out. — shared with permission

When older adults lose weight, are they actually getting healthier? Or just weaker? 🤔 A recent study pitted two exercises against each other to find the best way to lose weight WITHOUT losing strength and function. The results might surprise you. Thread 👇

Yo quiero #creatine!

Weight loss isn’t just fat loss. It always includes muscle. And with GLP-1 drugs, that matters more than ever GLP-1s deliver 15–25% weight loss. An incredible breakthrough. But ~20% of that loss is lean mass — muscle and bone.

Only 1 in 4 GPs screens for muscle loss. Yet sarcopenia is predictive of falls, fractures, hospital stay, and death.

23 years ago my darling said “I do.” I am very thankful that she did! I love you Abby.

Some get hyped. Some get quiet. “Noise fractures focus; stillness forges strength.” How do you prepare for your next lift? Team Hype or Team Still? ⬇️

Wegovy is now FDA-approved for MASH (fatty liver with fibrosis). First GLP-1 therapy to carry this indication. Full breakdown, insurance insights, and a free toolkit for patients and providers: open.substack.com/pu...

New JAMA Network Open study: GLP-1 meds (semaglutide, tirzepatide) linked to: 37% ↓ dementia risk 19% ↓ ischemic stroke risk 30% ↓ mortality Most benefit: age 60+, women, BMI 30–40. Observational, not causal, but promising for brain & heart health.

Forget 10 000 steps. Hitting 7 000 daily steps cuts all-cause mortality by 47 %, lowers CVD mortality by 47 %, reduces cancer mortality by 37 % and even slashes dementia risk by 38 %. Small, consistent walks add up to big health gains. Not 7000? 3000 better than 2000!

Is it safe for kids to lift weights? 🤔 A powerful paper in @BJSM_BMJ is calling out the myths that are making our kids weaker. Spoiler: The biggest danger isn't lifting; it's avoiding it. Here’s what the evidence says. 🧵

Kids shouldn’t perform resistance exercise? What does Dr Avery Faigenbaum (et al) have to say about this? Find out Tuesday. Follow here and subscribe to my Substack (open.substack.com/pu...) to get every post in your email.

📢 Personal milestone: my first peer‑reviewed study just dropped in JMIRx Med. Could a 2‑minute clinic screen spot sarcopenia before frailty? I had to find out. 👇 #Sarcopenia #Research

It's not just about cardio. Research shows resistance exercise is a powerful primary countermeasure to age-related chronic disease, boosting mobility, strength, and metabolic health. A critical tool for healthy aging. #ResistanceTraining #HealthyAging #Fitness #ChronicDisease

BPC‑157 gets hyped as a healing + longevity peptide. Reality: mostly rodent and cell data plus a few very small uncontrolled human reports (knee pain case series n=16, interstitial cystitis pilot n=12, 2 subject IV safety). No human randomized trials.

Women make ≈20 % less creatine and eat 30–40 % less than men. Time to close that gap. 💥 Power drops first. Meta-analysis of 15 RCTs shows power-focused training drives SMD 1.00 vs 0.43 on functional tests Creatine fits power.

Power > Strength? A meta-analysis of 15 RCTs shows power-focused training drives 2× larger functional gains than standard routines (SMD 1.00 vs 0.43; 95 % CI 0.40–1.60). Why does that matter for women’s creatine strategy? I’ll unpack it Tuesday.

Up to 50 % of adults over 80 lose muscle strength and we rarely screen for it. This isn’t “just aging.” It’s sarcopenia and it’s largely invisible.

Sarcopenia doesn’t stand a chance when you focus on the fundamentals: • 2–3 resistance sessions per week • 1.2–1.5 g/kg protein daily • 3–5 g creatine Small, consistent actions compound into big gains in strength and independence. 💪 #StrengthTraining #HealthyAging

Meta-analyses and RCTs show creatine is safe even at 30 g/day, supports +1.4 kg lean mass, boosts strength and function in older adults, enhances memory and mood, and may offset menopause-related muscle loss.

💪 Think creatine is just for bodybuilders? Think again! This powerhouse supplement fuels strength, cognition, hydration, and more. Ready to bust 8 myths and optimize your dosing? 👉 www.jenerise.com/blo... #CreatineMyths #SupplementScience

Apple just launched an AI coach on your wrist (for developers, beta July). Game-changer or gimmick?

Most visitors pay $30 to ride to the top of Paradise Point. I walked. 40 minutes. 600 feet of elevation. ~250 calories burned. Same view. But the reward felt different. Sometimes the better choice isn’t faster…it’s earned.

Vacation doesn’t have to mean hitting pause on movement. Today’s walk: 4.79 miles through Old San Juan: cobblestones, forts, and ocean air.

Heading into surgery? Don’t go in deconditioned. A new meta-analysis (1,719 patients, avg. age 68) found that 2–4 weeks of prehab—basic walking, resistance bands, protein—cut post-op complications by 26%. pmc.ncbi.nlm.nih.gov...

Still think creatine harms your kidneys? I covered the myth on the Yeu blog: 🔗 www.helloyeu.com/blo...

A new pilot study tested creatine monohydrate in older adults with Alzheimer’s. What they found is worth your attention. Let’s break it down. 🧵 "Creatine monohydrate pilot in Alzheimer's: Feasibility, brain creatine, and cognition" alz-journals.onlinel...

When strength starts looking like silence, control, or perfectionism…pause. It might be anxiety in disguise. You don’t have to hold it all together to be strong.

Muscle mass looks good. Muscle function saves lives. Muscle power, not just strength predicts survival, independence, & mobility. Mass alone won’t cut it. New post: Why Power, Not Strength, Might Save Your Life open.substack.com/pu... #PowerOverMass #Sarcopenia #Healthspan

The “Fat but powerful” paradox is real. Alcazar et al. showed that in older adults, muscle power, not body size, predicted survival. Overweight but powerful = longer life. (Not ignoring a healthier body comp and power isn't better.) 🧵 Here’s what to know: @JulianAlcazar_

Muscle power, not strength, predicted who lived and who died. A 22-year cohort (3,889 adults) showed 5–7x mortality risk for those with low relative power. Strength didn’t even reach statistical significance. 🧵 Here's the breakdown:

Creatine at a liquidation store for $5. Sounds like a deal… but is it? Two products caught my eye: Kre-Alkalyn (3g per serving) Monohydrate Gummies (5.6g per serving) Let’s break this down: #creatine

Some argue cardio matters more than weights. The data doesn’t support that divide. Cardio & strength training work best together reducing cardiovascular death by up to 60%. The false choice is holding people back. Source: Brellenthin et al. (2022) journals.lww.com/acs...

Aging doesn’t have to mean losing strength or focus. Creatine helps me stay mobile and sharp. Here’s the science behind it. #Creatine #Health 🧵1/4

“Bioidentical” hormone creams & pellets cost 2–3× more and they’re the same 17β-estradiol your pharmacy already stocks. Let’s unpack why “custom” often means “costlier and less predictable.”

💡 Can just one set of strength training be enough? A recent 8-week RCT in untrained adults found 1 set ≈ 3 sets for strength gains. Yes, volume matters. But consistency matters more. And one set always beats zero. 🧵

“No time” isn’t an excuse. In 24-year-old beginners, 1 hard set delivered ≈70% of the gains from 3 sets. One set always beats none—prove it today.

Muscle is the true 401(k). Meta-analysis shows every extra kg of lean mass cuts frailty odds ~5%. Lift now—walk later. Source: pubmed.ncbi.nlm.nih.... Full breakdown + beginner training plan: open.substack.com/pu...

Aging is inevitable. Losing strength doesn't have to be. I shared a personal story about why muscle is the foundation, movement is the medicine, and creatine is the insurance. I'm chasing mobility, not immortality. Read here: www.helloyeu.com/blo...

Minimal Dose Strength Training Works. 🧠 New study: 1 set boosted chest muscle thickness — almost matching 3 sets. Consistency matters early. You don’t have to be perfect. You just have to start. Full breakdown + starter plan: open.substack.com/pu...

Sarcopenia is real. But it’s not untreatable. No drug? No problem. We already have strength training, protein, creatine and tests that can catch it early. Muscle is medicine. Strength is prevention. propstmetabolichealt...

You don’t need a gym. You need consistency. Even 1 set per exercise, 2x/week, builds strength. Minimal dose works — especially for older adults. But it’s the starting line, not the finish. 🧵 A thread 👇

Older adults don’t need gentle movement. They need strength. According to a 2025 review, Heavy Strength Training (MST): • Improves strength by 2.5% per session • Increases power, fiber size, and balance • Reduces the oxygen cost of walking

Resistance training isn't just about muscle. It's metabolic therapy. Cognitive protection. A tool for survivorship. Even short sessions done with effort support long-term health. This is Study 4 of 5 in my series on evidence-based strength training.

Want to build muscle after 40? You don’t need to max out. You need to dose the volume. McLeod et al. (2024) analyzed dozens of studies and found: • 10–20 sets per week per muscle group drives hypertrophy • Low or high loads both work — if effort is high

Sarcopenia is treatable. But you can’t walk it off. According to Hurst et al. (2023), the primary therapy for age-related muscle loss is resistance exercise — not protein shakes or cardio. Just 1–2 sessions a week. Starting with 1–2 sets.

Most people think they need an hour a day to get stronger. But a 2024 review says otherwise. Just 1 set per exercise… 1 session a week… And even short “exercise snacks” throughout the day can build real strength — especially for adults over 40. The key? Effort > equipment.

Resistance exercise. Don’t overcomplicate it. open.substack.com/pu...

You track your macros. You lift. You sleep. But do you forgive? Forgiveness may be one of the most underrated health habits we have 🧵

During menopause, women lose bone and muscle at an accelerated rate. It’s not just about hormones—it’s about movement, muscle, and protein. Hormone therapy may help, But strength training is non-negotiable. Build muscle now to protect independence later.