Strengthening Inside and Out: Best Mind-Body Workouts for Men

Did you know that the type of exercise you do can affect your body's hormones? According to Dr. Tracy Gapin, long-distance endurance exercises like running or jogging can actually lower testosterone levels in men. Testosterone is a hormone that's important for building muscle, burning fat, and overall health. As men get older, it's better to focus on resistance training, like lifting weights, instead of doing too much cardio.

Dr. Gapin says that while cardiovascular health is still important, especially VO2 Max which measures how much oxygen your body can use during exercise, building muscle should be a priority. When you build muscle, you not only get stronger but also live longer, burn more fat, and keep your testosterone levels higher. This is especially important for men over 50.

But building muscle isn't just about hitting the gym. To see the best results, you need to have proper nutrition and get enough sleep. Eating healthy foods that fuel your body and ensuring you rest well at night helps your muscles recover and grow. This combination of good food, good sleep, and resistance training is the key to staying strong and healthy as you age.

What's even more exciting is that exercise and muscle-building don't just help your body; they also benefit your brain. Studies have shown that physical activity can improve cognitive health, which includes your memory and ability to think clearly. One way this happens is through the production of BDNF (Brain-Derived Neurotrophic Factor). BDNF is a protein that helps keep your brain cells healthy and supports the growth of new ones. Regular exercise increases BDNF levels, which can help keep your mind sharp and reduce the risk of cognitive decline as you get older.

So, remember, while it's great to keep your heart healthy with some cardio, don't forget to lift those weights and eat right. Not only will you look and feel better, but you'll also keep your mind in top shape. Building muscle is like giving your brain a workout too, helping you stay strong and smart for many years to come.