1 Way to Get a Thicker and Healthier Brain
How resistance training can boost your brain function
Neuro Athletes,
WOW! What a trip I have had. I flew back from Australia last Friday, landed in LA and on Monday I started my personal podcast tour. I am hitting 12 podcasts in one week! How crazy is that! I am currently writing this email to you from Las Vegas! The most craziest thing I have seen was this morning at 7:30am when I went for my morning run, I was stunned to see people drinking, smoking and gambling at 7:30am! I know I know, I am in Vegas after all but that still shocks me a little!
Moving on, one theme I have been enforcing in all of these podcasts is the theme around resistance training for brain function.
Listen up, folks! Did you set goals for 2023? Are you ready to take your health and fitness to the next level? Then you need to start incorporating resistance training into your routine.
Not only will it help you build and maintain muscle mass, but it's also been scientifically proven to have positive effects on your overall health and well-being.
Myokines, a group of cytokines secreted by contracting muscle cells during resistance training, have been shown to have positive effects on your metabolic, cardiovascular, mental, and immunological processes. But that's not all, folks. It's also been shown to alter brain function.
The best part?
There are a variety of methods to stimulate your skeletal muscles, making resistance training a versatile and effective choice for improving your overall health and fitness.
So what are you waiting for?
Let me know in the comments how many times a week you do resistance training and what type of weights you do!
Today we will explore the benefits of Interleukin-6 (IL-6) and Irisin, two important myokines produced by contracting skeletal muscle cells. These small peptides have been shown to have a wide range of positive effects on our health, including muscle mass, glucose and lipid metabolism, and even bone health.
Additionally, we'll also be addressing the controversies surrounding these myokines, and the importance of proper rest and recovery. By the end of this blog post, you'll have a better understanding of these powerful myokines and how you can use them to improve your health and fitness.
Interleukin-6 (IL-6) is a myokine that was discovered as an interferon and later named "Interleukin-6" in 1989. It is a pro-inflammatory cytokine but has anti-inflammatory effects when it is released by the working muscle. It can increase insulin sensitivity, enhance the accumulation of GLUT-4 and stimulate the multiplication of satellite cells which leads to muscle hypertrophy.
However, it is not recommended to put IL-6 in a pill as it is associated with inflammation and it's structural differences between muscle cell IL-6 and other forms of IL-6 are unknown and there may be other cofactors involved in its effects.
Irisin is a recently discovered myokine that is produced in muscle, adipose tissue and the myocardium. Physical exercise, specifically resistance training, is a powerful stimulator of muscle cells to produce Irisin. The most interesting effect of Irisin is the browning of white adipose tissue, which leads to increased thermogenesis and improved glucose and lipid metabolism. Irisin also has positive effects on the myocardium by reducing endothelial function abnormalities and protecting against ischemia and reperfusion injuries.
Additionally, Irisin may enhance bone mass by positively impacting cortical mineral density and bone geometry. However, there has been some controversy surrounding the existence of Irisin and its detection methods.
What you should do
To increase skeletal muscle mass, you should follow a consistent resistance training program that includes a variety of exercises targeting different muscle groups.
The program should include a progressive increase in load and volume over time, with a focus on proper form and technique.
Additionally, you should ensure they are consuming enough protein to support muscle growth and recovery. Adequate rest and recovery time should also be incorporated into the program, with proper warm-up and cool-down exercises.
Furthermore, it's important to track progress, measure muscle mass and adjust the program accordingly to ensure muscle growth is taking place.
Nutritional supplements such as Creatine, beta-alanine and protein can aid muscle mass.
All of us are going to age, but that doesn’t mean we have to give in to brain decline. As studies have shown, resistance training not only helps the body age better, but can help starve off neurodegenerative diseases. So get out there and hit the weights! And when you do, lets us know how many times a week you train and what your leg day looks like. We’re always looking for new motivation!
Stay healthy,
Louisa x
76 years , cancer in remission. Female weight lifter. Focusing on the kettle ball for “swings” and 50 leg squats on machine, one week; the heavy alternating week. Practice yoga for a body stretching routine
I’ve been doing a core workout 3x a week (about 20 minutes hitting abs, glutes, and back) and Weight training 3x per week typically 35 minutes half on lower and half the time on upper body, trying to hit main muscles. I’ve been doing this for over 1 year and have noticed a positive impact on my other workouts (swimming and Mt biking), as well as my overall well being. I’m over 50 years old , mom of an 3yr old, and feel like I’m 30!