Strength Train and Live Longer at Any Age or Fitness Level

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

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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.

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