There has been a growing interest in the relationship between muscle building and longevity in recent years. While many people associate building muscle with achieving a toned physique, the benefits extend beyond aesthetics.

Studies have shown that maintaining muscle mass as we age is critical for overall health and longevity. One such study in the Journal of the American Geriatrics Society found that low muscle mass is associated with an increased risk of mortality in older adults. In fact, the study found that the risk of death was 63% higher in participants with low muscle mass compared to those with higher muscle mass.

Another study published in the Journal of Cachexia, Sarcopenia and Muscle found that muscle mass is a better predictor of mortality than body mass index (BMI). The study found that individuals with low muscle mass had a higher risk of death, even if they had a healthy BMI.

Strength training is a crucial component of building and maintaining muscle mass. A study published in the Journal of Applied Physiology found that strength training increased muscle mass and improved insulin sensitivity in older adults. Insulin sensitivity is important for maintaining healthy blood sugar levels and reducing the risk of type 2 diabetes.

Additionally, strength training has been shown to improve bone density and reduce the risk of falls in older adults. Falls are a significant health risk for older adults, and strength training can help reduce the risk of injury.

As far as nutrition, protein is essential for building and maintaining muscle mass. Consuming protein after a strength training workout can help promote muscle growth and recovery. A study published in the Journal of the International Society of Sports Nutrition found that consuming 20-25 grams of protein after a workout was optimal for muscle protein synthesis.

In summary, muscle building is an essential component of maintaining optimal health and longevity. Maintaining muscle mass as we age can reduce the risk of mortality, improve insulin sensitivity, and reduce the risk of falls. Strength training and proper nutrition are critical components of building and maintaining muscle mass. By incorporating strength training and a protein-rich diet into your fitness routine, you can help promote healthy aging and longevity.

Good Morning Sunshine

If you want to improve your productivity, mood, and overall well-being, you need to establish a daily morning routine. A morning routine can help you set the tone for the rest of your day and create a sense of control and structure. You can optimize your brain function and physical health by incorporating healthy habits like exercise, hydration, and mindfulness practices.

Research shows that a morning routine can positively impact various aspects of your life. For instance, it can help improve cognitive performance, emotional regulation, and stress management. It can also help boost productivity and motivation, enhance physical health, and improve overall mental well-being.

Neuroscientist and professor at Stanford University School of Medicine, Andrew Huberman, is a great example of the power of a morning routine. Andrew Huberman has made significant contributions to the fields of visual neuroscience and brain development, and he is particularly interested in the neural circuits that control stress, sleep, and emotions.

His morning routine is as follows:

1. Sunlight in eyes for 10 minutes: This is the best thing for sleep, mood, and metabolism.

2. Hydration: Drinking water in the morning can help rehydrate the body and brain, which can improve cognitive function and mental clarity.

3. Exercise: A light exercise in the morning can help increase blood flow to the brain, which can improve mood, focus, and cognitive performance.

4. Breathing exercises: Deep breathing exercises can help activate the parasympathetic nervous system, which can promote relaxation and reduce stress.

5. Gratitude and visualization: Focusing on positive thoughts and feelings can help boost mood and motivation, which can enhance productivity and overall well-being.

6. Cold shower: Exposure to cold water can activate the sympathetic nervous system, which can increase alertness and energy levels.

Creating a morning routine can be a simple yet effective way to improve your daily life. Start by identifying a few healthy habits that you would like to incorporate into your routine, such as drinking water, stretching, or meditating. Then, commit to practicing these habits every morning and monitor the impact on your mood, energy levels, and overall well-being.

In essence, establishing a morning routine can be a powerful tool for improving your productivity, mood, and overall health. By starting your day with healthy habits and a positive mindset, you can set yourself up for success in all areas of your life.

The Masters

As golf fans around the world gear up for the 2023 Masters, we will take a look at some of the top players to watch this year and the latest odds.

The Masters is one of golf's most prestigious tournaments, held annually at Augusta National Golf Club in Augusta, Georgia, USA. The tournament was first played in 1934 and has since become one of the most recognizable events in the sport. It is the first of four major championships played each year and is traditionally held in early April.

This year's Masters features many of the top PGA golfers in the world, including defending champion Scottie Scheffler, Jon Rahm, Rory McIlroy, Justin Thomas, and Tiger Woods just to name a few. This year will also include many players who left the PGA for LIV, an upstart league led by Greg Norman and backed by the Saudi government. Players like Brooks Koepka, Dustin Johnson, Cam Smith, and the 3 time Master’s winner Phil Mickelson, who won in 2004, 2006, and 2010.

Vegas Insider, odds for the top favorites to win the 2023 Masters are as follows:

• Scottie Scheffler +700

• Rory McIlroy +700

• Jon Rahm +900

• Jordan Spieth +1600

• Patrick Cantlay +1800

• Justin Thomas +2000

• Cameron Smith +2200

• Xander Schauffele +2200

• Tony Finau +2200

• Collin Morikawa +2500

Of course, anything can happen on the golf course, and there are always dark horses and surprises in a tournament as competitive as the Masters.

Who’s your pick to win the green jacket?

Answer To Last Week’s Trivia

What is the name of the protein that helps repair and rebuild muscle tissue after exercise? Actin

Actin is a type of protein that is involved in muscle contraction and plays an important role in cell movement and structure. Actin, along with other proteins, is involved in a process called muscle protein synthesis, which is the mechanism by which muscles grow and repair themselves after exercise-induced damage.

Trivia Time

What is the term for the phenomenon where your muscles continue to burn calories even after you've finished exercising?

Stay tuned next week for the answer.

Bonus

For more info on Andrew Huberman’s morning routine, see below (not sponsored):