The Role of Muscle in Vitality and Resilience As You Age, Setting Realistic Goals and Avoiding Injury

Welcome to the HealthspanMD Podcast, hosted by Dr. Robert Todd Hurst, a board-certified cardiologist and the creator of HealthspanMD. In today's episode, we delve into a vital topic for maintaining a long and vibrant life: muscle health.

**Timestamps:**

00:00 Introduction: Dr. Hurst introduces the importance of muscle health as we age and the common struggles people face, such as lifting grandkids or everyday objects.
00:43 Importance of Muscle: Dr. Hurst discusses why muscle health is crucial for overall well-being, including its impact on metabolism, weight, blood pressure, cholesterol, and more.
03:05 Muscle and Resilience: Exploring the connection between muscle health and resilience, especially in recovery from surgeries and hospitalizations.
05:20 Special Guest Introduction: Ryan Neslund PT, DPT, CSCS, Clinic Director from Spooner Physical Therapy Biltmore, joins the podcast to share his expertise on muscle health, strength training, and injury prevention.
07:33 Role of Muscle in Longevity: Ryan and Dr. Hurst discuss how strength training improves resilience and overall health, emphasizing the mental and physical benefits.
09:53 Starting Strength Training: Ryan offers advice on beginning a strength training regimen safely, including the importance of expert guidance and the role of physical therapy.
12:15 Overcoming Barriers: Addressing common psychological and physical barriers to strength training, including injury concerns and misconceptions about bulking up.
14:32 Personalized Training Plans: How physical therapists can provide personalized exercise plans to accommodate individual needs and limitations.
16:51 Prevention and Injury: The role of physical therapy in injury prevention and the importance of consulting experts before starting a new exercise regimen.
19:13 Building Muscle Safely: Tips for safe strength training, including the importance of proper technique and avoiding overtraining.
21:35 Choosing the Right Trainer: Guidelines for selecting a personal trainer who understands your age group and physical condition.
23:58 Insurance and Physical Therapy: Navigating insurance coverage for physical therapy and the benefits of direct access to physical therapists.
26:23 Proactive Health Approach: The evolving role of physical therapy in proactive health management and chronic disease prevention.
28:44 Effective Strength Training: Setting realistic goals and expectations for building muscle and the importance of a gradual approach.
31:05 Balance and Stability Training: The significance of stability and balance exercises in preventing injuries, particularly in older adults.
33:06 Recovery and Rest: Understanding the role of rest and recovery in a strength training program and avoiding burnout.
35:16 Muscle Building Expectations: Setting realistic expectations for muscle building, especially in older adults, and the concept of muscle memory.
37:40 Case Study: Dr. Hurst shares an inspiring case study of a patient who successfully built muscle and lost fat post-ICU stay.
39:59 Exciting Developments: Ryan discusses new initiatives at Spooner Physical Therapy, including their new app and membership programs.
42:25 Final Thoughts: Dr. Hurst and Ryan emphasize the importance of physical therapy in maintaining health and longevity and how to get started.

This information is for educational purposes only and is not medical advice. Don't make any decisions about your medical treatment without first talking to your doctor.

Join us as we explore the vital role of muscle health in achieving a long, vibrant life with expert insights from Dr. Hurst and Ryan Neslund PT, DPT, CSCS. Don't forget to leave us a review and follow us on our social media channels @HealthspanMD for more health tips and updates.