Sharing more from an article on Dr Mercola's website about how to age well with strength conditioning, discover how the brain is impacted.
"Beyond the physical changes you'll feel in daily tasks, strength training produces something less visible but equally important: measurable protection for your brain.
In the second half of the interview Galpin connected strength training to cognitive performance and brain aging, then shifted into actionable decisions that determine whether you stay consistent — especially as life gets busier or you get older.
Exercise is both a...
"Beyond the physical changes you'll feel in daily tasks, strength training produces something less visible but equally important: measurable protection for your brain.
In the second half of the interview Galpin connected strength training to cognitive performance and brain aging, then shifted into actionable decisions that determine whether you stay consistent — especially as life gets busier or you get older.
Exercise is both a...
Exercise is both a physical stimulus and a nervous system stimulus, which changes how you should think about training sessions and recovery.
•The brain benefits come from more than stronger muscles -- Galpin described two layers: the benefit of "physical strength itself" and the benefit of "the act of the strength training." In other words, it's not only what you build (stronger tissue), but also what you practice (your brain sending stronger, cleaner signals to your muscles). That repeated practice strengthens the "neuromuscular connection," meaning your brain and body communicate faster and more efficiently under load.
•Arousal was the key concept he tied to brain protection -- Galpin used "arousal" in the neurological sense — the degree to which your nervous system is activated and alert. Strength training produces a specific type of arousal: heightened focus, faster reaction time, and sharper cognitive engagement. Unlike caffeine, which creates alertness through chemical stimulation, resistance training achieves this through direct physical demand on your nervous system.
•Grip training is a simple, high-return activity -- Galpin noted that research is "still being unpacked" and that some findings include bias in who chooses to exercise. Even with that nuance, he gave a practical bottom line: "Go train your grip. It's a good idea." If you want a low-effort entry point, grip work, like the dead hang exercise, is easy to add.
•It's not "too late" to strength train if you're older -- When asked if it's ever too late to start lifting, Galpin answered, "No." He referenced training studies in adults "70 plus" and "80 plus," and stated there is "no compelling evidence" that age creates a point where progress stops. If you're older and intimidated, this gives you permission to start small and still expect results.
Galpin and Holmes described older participants as unusually consistent: they "never skip training," show up early, and have "very low dropout."
•Creatine is "not necessary" but "beneficial" -- While supplements aren't required to see benefits from strength training, Galpin described creatine as effective for strength and noted long-running research across many populations. He advised choosing creatine monohydrate and avoiding creatine gummies because many don't match their labels.
Grass fed red meat is one of the best food sources, but supplementing 3 to 5 grams of creatine monohydrate daily is a safe and effective way to increase levels."
Watch for the next post that goes into how to put together a training program known as the 3 x 5 Protocol. Pass this info on to anyone you know looking for ways to enhance the way they feel, think, look and yes, age.
____________________________
My aim - mission - vision, is seeing all of us take ownership of augmenting our own health and wellness in every way we can. Let's overcome the common belief that decling as we age is a given circumstance. It doesn't have to be.
Teri Gentes - Whole-self Lifestyle Wellness
•The brain benefits come from more than stronger muscles -- Galpin described two layers: the benefit of "physical strength itself" and the benefit of "the act of the strength training." In other words, it's not only what you build (stronger tissue), but also what you practice (your brain sending stronger, cleaner signals to your muscles). That repeated practice strengthens the "neuromuscular connection," meaning your brain and body communicate faster and more efficiently under load.
•Arousal was the key concept he tied to brain protection -- Galpin used "arousal" in the neurological sense — the degree to which your nervous system is activated and alert. Strength training produces a specific type of arousal: heightened focus, faster reaction time, and sharper cognitive engagement. Unlike caffeine, which creates alertness through chemical stimulation, resistance training achieves this through direct physical demand on your nervous system.
•Grip training is a simple, high-return activity -- Galpin noted that research is "still being unpacked" and that some findings include bias in who chooses to exercise. Even with that nuance, he gave a practical bottom line: "Go train your grip. It's a good idea." If you want a low-effort entry point, grip work, like the dead hang exercise, is easy to add.
•It's not "too late" to strength train if you're older -- When asked if it's ever too late to start lifting, Galpin answered, "No." He referenced training studies in adults "70 plus" and "80 plus," and stated there is "no compelling evidence" that age creates a point where progress stops. If you're older and intimidated, this gives you permission to start small and still expect results.
Galpin and Holmes described older participants as unusually consistent: they "never skip training," show up early, and have "very low dropout."
•Creatine is "not necessary" but "beneficial" -- While supplements aren't required to see benefits from strength training, Galpin described creatine as effective for strength and noted long-running research across many populations. He advised choosing creatine monohydrate and avoiding creatine gummies because many don't match their labels.
Grass fed red meat is one of the best food sources, but supplementing 3 to 5 grams of creatine monohydrate daily is a safe and effective way to increase levels."
Watch for the next post that goes into how to put together a training program known as the 3 x 5 Protocol. Pass this info on to anyone you know looking for ways to enhance the way they feel, think, look and yes, age.
____________________________
My aim - mission - vision, is seeing all of us take ownership of augmenting our own health and wellness in every way we can. Let's overcome the common belief that decling as we age is a given circumstance. It doesn't have to be.
Teri Gentes - Whole-self Lifestyle Wellness
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