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0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. 1 (33s): All right, welcome to the get lean eat clean podcast. My name is Brian grin opiate a great weekend. Enjoyed my recent interview with Rob Wolf. Hope you listen to that one lot of great information. And today on the micro podcast, we're going to talk about the one thing that's associated with all cause mortality and cardiovascular events and stroke. And what is that one thing it's actually grip strength. Yeah, grip strength, the simple inexpensive measure of overall muscle strength. So there was a recent UK study done on over 400,000 people tested association between grip, strength, obesity, and mortality. 1 (1m 14s): And it was found that stronger grip was associated with a 8% decrease risk of mortality. So strong hands obviously require you to be lifting things and, you know, be somewhat active. Another potential indicator of muscle quality is actually leg strength, something. I talk a lot about 2011 study researchers found that leg strength was one of the most important factors for determining physical function and mortality. So I recently, and it's not out yet, but I interviewed Brent, Brooke, Brooke Bush, and we talked about the Bluets and how important is to have strong glutes and to activate them. 1 (1m 56s): And so look out for that one, but what are the best exercises for building grip, strength and leg strength while you have your compound lifts, right? You think if you just think push and pull, so you got your squats, your dead lifts, your rows, your pull-ups. So the push polls. And if you follow any of my podcasts, I've had the inventor of the X three on Dr. John Jake wish a great tool to use. If you just want to do it in your basement, or if you're traveling, I use it in my basement almost every day. And resistance training is just something that should be at the forefront of your workout routines because it increases bone mass and it lowers the risk of osteoporosis. 1 (2m 41s): So it's never too late to start working out as well. It's been shown that actually a sedentary elderly can gain more than 50% strength after six weeks of resistance training. So it's never too late. I actually have a client of mine right now. He's 77 old and he's getting stronger. We were going through the bands, I'm working them through my fat burner blueprint, and we are going up in bands and he's getting stronger. So you can build strength, no matter the age. So age is not, not an excuse to train or to be unfit. And then, you know, the common question, well, should I do a rollback for strength? 1 (3m 23s): I mean, I would, if you have limited time, I would just do strength. Strength, training exercises are the pretty much the best for anti-aging not only maintains the functionality of your body, but it also builds lean muscle tissue. And also will postpone, you know, age related diseases also protects against, you know, sarcopenia, any deterioration and it increases bone mass. So if you, if you're not lifting, start doing it, you can do go, you can go light, you can do bands and you can make it work. So hope. This helps just want to bring, bring light to this. And if you have any questions, let me know, feel free to send this podcast out to anyone you want to start to getting th that you want to start getting physically active, so enjoy. 1 (4m 12s): And I will talk to you later. Hey, get lean equally nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards their health goals. Over the next six months, we will focus on sleep stress, nutrition, meal, timing, and building lean muscle. 1 (4m 56s): If this sounds like a fit for you, email firstname.lastname@example.org with the subject line blueprint. That's email@example.com with the subject line blueprint. 0 (5m 12s): Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show firstname.lastname@example.org for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was. Thanks again, and have a great day.