Strength Train and Live Longer at Any Age or Fitness Level

Video Description

Can you eat your way to a longer life? A healthy diet helps — but it’s not the whole story. Dr. Roxie Becker says strength training plays an underrated but essential role in healthy aging and longevity. And no, you don’t need to lift kettlebells or sprint on a treadmill to see results. Dr. Becker believes anyone — at any age or fitness level — can start building muscle from home. No gym. No pressure. Just smart, sustainable progress. In this episode of The Exam Room, she shares practical tips for getting started with strength training, what to eat to support your goals, and what the latest research says about aging and recovery. In this episode, you’ll learn: How much protein you actually need Which plant-based proteins Dr. Becker recommends How plant protein compares to animal protein for muscle-building What VO₂ Max is — and how to improve it Why lean muscle matters for long-term health How to build strength without stepping into a gym This is your no-pressure guide to getting stronger! Chapters: 00:00 - Introduction 02:20 - Why you don't have to go to the gym to slow ageing 04:50 - Becker: It is never to late to start building muscle 05:45 - How your body responds to protein as you age 06:50 - Best sources of plant-based protein for strength training 08:00 - VO2 Max: What is it and how does it predict your risk of dying? 10:35 - Here's how you can improve your VO2 Max, according to science 16:00 - How improving VO2 Max can help you recover from surgery 18:36 - The simple exercises doctors use to measure strengh 25:50 - How you can build muscle WITHOUT going to the gym 28:45 - How much muscle building is too much? 30:30 - Is eating plant protein as effective as animal protein for muscle building? 35:05 - How much protein should I eat each day to build muscle? 37:45 - What to know about bone density and strength training 42:57 - Why lean muscle so important for healthy ageing 48:00 - Training and new moms: It's not selfish to invest in your health 51:50 - How to get started with strength training 🔗 SHOW LINKS 🔗 Exam Room VIP and Newsletter https://www.pcrm.org/examroomvip 🎟️ EVENTS 🎟️ NHA Conference Where: Cleveland, OH and Virtual When: June 26-29, 2025 Tix & Speakers: https://bit.ly/NHAtix2025 20% off virtual tickets with code: PCRM20 $100 off in-person tickets with code: PCRM100 International Conference on Nutrition in Medicine Where: Washington, DC When: August 14-16, 2025 Tix & Speakers: https://www.pcrm.org/icnm 🎧 FOLLOW AND SUBSCRIBE 🎧 The Exam Room Podcast Instagram: https://www.instagram.com/theexamroompodcast Apple: https://apple.co/2JXBkpy Spotify: https://spoti.fi/2pMLoY3 Chuck Carroll Instagram: https://www.instagram.com/chuckcarrollwlc Facebook: https://www.facebook.com/chuckcarrollwlc Physicians Committee Instagram: https://www.instagram.com/physicianscommittee About Us The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 17,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world. 🎙️ New to streaming or looking to level up? Check out StreamYard and get $10 discount! 😍 https://streamyard.com/pal/d/6465917446258688