August 15, 2025 • 21 mins
What your hands reveal about your health might surprise you. Grip strength isn't merely about physical power — it's a remarkable indicator of your overall health status, longevity potential, and quality of life as you age.
This deep dive explores the fascinating connection between grip strength and metabolic health. Your muscle mass, which naturally declines with age through sarcopenia, plays a crucial role in regulating blood glucose and maintaining metabolic balance. When measured with a dynamometer, grip strength offers a snapshot of not just hand strength but your systemic health, potentially predicting your risk for numerous chronic conditions.
We unpack the complexities of metabolic syndrome—a cluster of conditions including abdominal obesity, high blood pressure, elevated blood sugar, and abnormal cholesterol levels that significantly increase cardiovascular risk. The invisible danger of visceral fat, stored deep within your abdominal cavity surrounding vital organs, receives special attention as we explain how this metabolically active tissue releases hormones and inflammatory substances that can devastate your health.
Ready to strengthen your grip — and possibly extend your healthy lifespan? Discover practical exercises, nutritional strategies, and natural approaches to metabolic health. Your hands might hold the key to a longer, healthier life. Join us in building strength for longevity!
Newsletter subscribers can download a FREE grip strength resource.
DISCLAIMER: The information is not medical advice and should not be treated as such. Always consult your physician or healthcare professional before pursuing any health-related procedure or activity.
Hi friends, welcome to the new normal, Big Life Podcast! We bring you natural news and stories about nature that we hope will inspire you to get outside and adventure, along with a step-by-step plan to help you practice what you’ve learned and create your own new normal and live the biggest life you can dream. I’m your host, Antoinette Lee, the Wellness Warrior.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:03):
Grip strength isn't just about your hands.
It's a snapshot of your overallhealth.
It reflects muscle mass, whichnaturally declines with age a
condition called sarcopenia.
Muscle mass refers to the totalweight or volume of skeletal
muscle in the body.
It includes the musclesattached to the bones that
enable movement, maintainposture and support bodily
(00:26):
functions.
Muscle mass is different fromfat mass and bone mass, and it's
often measured as a percentageof total body weight or in
kilograms or pounds.
For example, someone with 40kilograms or 88 pounds of muscle
mass might have it make up 30to 40 percent of their body
weight, depending on theiroverall composition of bone, fat
(00:48):
and muscle.
It's a key indicator ofphysical strength, metabolic
health and fitness, as musclesburn more calories at rest than
fat and play a role in glucoseor sugar regulation.
Metabolic health refers to theoptimal functioning of the
body's metabolic metabolicprocesses, which involve
converting food into energy,regulating blood sugar or
(01:11):
glucose, lipids or fats andother biochemical activities
essential for sustaining life.
It reflects how well systemslike insulin sensitivity, blood
pressure, cholesterol levels andbody composition work together
to maintain balance and preventdisease.
I'm struggling with a metabolicproblem right now low blood
(01:33):
sugar, chronic low blood sugar.
My blood sugar dips down toabout 45 milligrams just two
hours after eating a meal, soevery two to three hours I have
to eat.
I can't wait to bring you thisepisode to talk about this low
blood sugar problem.
(01:54):
So a person is generallyconsidered metabolically healthy
if they have stable blood sugarlevels, normal fasting glucose,
typically at 70 to 100milligrams, and good insulin
sensitivity.
Someone who has a healthy lipidprofile with low triglycerides,
high HDL cholesterol andbalanced LDL cholesterol.
(02:16):
Although cardiologists arestarting to think differently
about these recommendations,I'll cover this in a future
article and podcast, so be sureto subscribe to our newsletter
at nnblblog to know when freeebooks and other information is
available.
You also want to have normalblood pressure below 120 over 80
(02:38):
and healthy body composition,adequate muscle mass and low
visceral fat, that's, fat aroundthe belly.
No chronic inflammation is alsoa good indicator of good health
, and it's indicated by markerslike C-reactive protein.
So let's take a moment tounderstand visceral fat, as it's
an important factor to yourgood health.
(02:59):
Visceral fat is that fat storeddeep within the abdominal
cavity surrounding organs likethe liver, pancreas and
intestines.
Unlike subcutaneous fat, whichlies under the skin, visceral
fat is metabolically active andcan release hormones and
inflammatory substances thatnegatively affect your health.
(03:21):
So here are key points tounderstanding the harm of
visceral fat.
First is location.
It's found in the abdominalcavity, not directly visible,
but measurable via imaging usinga CT or MRI, or indirectly
through waist circumference.
For example, a waistcircumference greater than 40
(03:43):
inches in men or 35 inches inwomen suggests higher visceral
fat.
There are health risks Visceralfat is linked to poor metabolic
health, increasing risks fortype 2 diabetes, heart disease,
insulin resistance andinflammation, due to its
proximity to vital organs andthe impact it can disrupt
(04:05):
insulin sensitivity and lipidprofiles, contributing to
conditions like metabolicsyndrome, which I'll explain
more in a moment.
So, for example, someone with40 kilograms of muscle or 88
pounds of fat might still havehigh visceral fat if their diet
or lifestyle promotes abdominalfat accumulation, negatively
(04:26):
impacting their metabolic health.
So reducing visceral fatincludes exercise, especially
aerobic and resistance training,a balanced diet low in refined
sugars and stress management.
While a dynamometer measuresmuscle strength, it doesn't
(04:47):
directly assess visceral fat,but strong muscles can support
fat loss through improvedmetabolism.
So what is metabolic syndrome?
Metabolic syndrome is a clusterof conditions that occur
together, increasing the risk ofheart disease, stroke and type
2 diabetes.
It's closely tied to poormetabolic health and is often
(05:11):
linked to excess visceral fat.
Now I don't have excessvisceral fat, but I'm about to
start seeing an endocrinologistto see if I might have metabolic
syndrome.
So metabolic syndrome isdiagnosed when a person has
three or more of the following,which I do not have All of these
(05:32):
.
I only have the one issue withlow blood sugar.
So abdominal obesity, waistcircumference that's greater
than 40 inches in men or greaterthan 35 inches in women.
A high blood pressure that'sgreater than or equal to 130
over 85, or on ananti-hypertensive medication,
(06:00):
someone who has high fastingblood sugar greater than 100
milligrams.
Or someone who's on glucoselowering medication which I am
not and high this and we'll talkmore about it later but if you
(06:27):
have less than 40 milligrams formen and less than 50 milligrams
for women.
Metabolic syndrome is driven byinsulin resistance, where cells
don't respond well to insulin,leading to elevated blood sugar
and fat storage, oftenexacerbated or made worse by
visceral fat accumulation.
(06:48):
I don't think this is what'scausing my problems.
World events are constantlyteaching everyone some very
painful lessons Without warning.
Everything we take for grantedcan suddenly fail, and if you're
not prepared in advance, youreally don't have a chance.
The fact is, the modern worldruns on a just-in-time supply
schedule.
Even the biggest grocery storescan carry only enough food for
(07:11):
a few days' worth of normalshopping.
So when disaster strikes andchaos ensues at your local
stores, the odds are simplyagainst you.
If you don't have emergencyfood and gear stockpiled in
advance, you will probablysuffer.
My partner, ready Hour, is hereto help you ahead of time.
Ready Hour has a long historyof providing calorie-rich,
(07:33):
reliable and deliciousnourishment for life's
unexpected situations andCritical Emergency Gear 2.
They're part of a family ofcompanies that have served
millions of people like you fordecades.
My family and I use Ready Hourproducts for camping,
mountaineering and disasterpreparedness for five years now.
They're not just reliable,they're also your affordable
(07:55):
option too.
Long-term survival foodshouldn't break the bank.
That's why they have greatsales and payment options for
you.
It's your bridge to safety andsurvival when things just aren't
normal anymore.
So make your next decision,your smartest decision be ready
for tomorrow, today, today,trust Ready Hour, ready to shop.
(08:16):
Use my affiliate link in theshow description.
Metabolic syndrome itself maynot present obvious symptoms,
but the underlying conditionscan manifest as increased
waistline or belly fat that'svisible or measurable fatigue,
especially after meals, due topoor blood sugar fluctuations.
High blood pressure symptoms,for example, headaches,
(08:39):
dizziness, though oftenasymptomatic or without symptoms
.
Acanthosis, nigricans it's darkvelvety skin patches indicating
insulin resistance.
You might also experiencethirst or frequent urination if
blood sugar is significantlyelevated.
Many people are unaware thatthey have this metabolic
(09:02):
syndrome until it's diagnosedthrough medical tests, as
symptoms of the individualcomponents, like high
cholesterol or blood pressure,can be silent.
The conventional treatmentfocuses on managing each
component of metabolic syndrometo reduce cardiovascular and
diabetes risks, often involvingmedications and lifestyle
changes.
So here are some of themedications you might receive An
(09:27):
antihypertensive or ACEinhibitors, beta blockers for
high blood pressure, statins orfibrates for high cholesterol,
or triglycerides and metforminor other drugs to improve
insulin sensitivity and lowerblood sugar.
You might be given ananti-obesity drugs like
(09:48):
oralistat in some cases, ifweight loss is critical.
Then there's medical monitoringregular checkups to track blood
sugar, blood pressure and lipidlevels, tests like the HbA1c,
fasting glucose or lipid panelsto assess progress.
Here are some lifestylerecommendations that are often
(10:10):
prescribed alongside thesemedications A low saturated fat
diet that's high in fiber, likethe DASH or Mediterranean diet.
Exercise at least 150 minutesper week of moderate aerobic
activity like brisk walking,plus strength training, which
ties to your muscle massquestion, as 40 kilograms of
(10:34):
muscle supports metabolism.
Weight loss, aiming for 5 to10% of body weight reduction to
decrease visceral fat, andsmoking cessation.
And alcohol in moderation.
So these are the conventionaltreatments for metabolic
syndrome.
Here are the natural approachesto aim to address the root
(10:58):
causes of insulin resistance,visceral flat and inflammation
through lifestyle and dietarychanges, often overlapping with
conventional lifestyle advice,but emphasizing
non-pharmacological methods.
You can make dietary changeslike low-carb or ketogenic diets
, reduce refined carbs andsugars to improve insulin
(11:20):
sensitivity and lowertriglycerides.
High-fiber foods likevegetables, legumes and whole
grains, including oats, quinoaand that can stabilize your
blood sugar, but be careful toselect non-genetically modified
oats.
Keep those glyphosates out ofyour diet.
You want to select healthy fatslike avocados, nuts, olive oil
(11:45):
and fatty fish, like fish that'srich in omega-3, like salmon.
You want to boost your HDL andreduce inflammation.
And next, if you don't have aproblem with low blood sugar,
you might want to talk to yourhealth care team about cycling
between eating and fastingperiods.
(12:05):
Intermittent fasting mayimprove insulin sensitivity and
reduce visceral fat.
For example, with 88 pounds ofmuscle mass, you could benefit
from protein-rich meals topreserve muscle mass while
losing fat.
You can exercise 30 to 60minutes of aerobic exercise to
(12:29):
burn visceral fat and improvecardiovascular health and
resistance.
Training two to three times perweek to build muscle mass,
which enhances metabolism.
Also, high intensity intervaltraining or HIIT training.
This includes short bursts ofintense exercise like 20 seconds
of sprinting, 40 seconds ofrest to boost insulin
(12:52):
sensitivity.
And stress reduction is soimportant.
Chronic stress raises cortisol,promoting visceral fat storage.
Practices like meditation, yogaand mindfulness for 10 to 20
minutes per day lowers yourcortisol.
And then you want to getadequate sleep, seven to nine
hours every night.
(13:12):
It regulates your hunger,hormones and insulin.
There are supplements that canhelp.
Omega-3 fatty acids containedin fish oil reduces
triglycerides.
Magnesium 300 to 600 milligramsa day, which I take, may
improve insulin sensitivity,also help with sleep and pain
(13:35):
management.
Berberine at 500 milligrams twoto three times per day may
lower blood sugar and lipids.
It works in a similar way tometformin.
Chromium, at 200 to a thousandmicrograms a day can enhance
insulin function and weightmanagement.
Losing five to 10 percent ofyour body weight naturally
(13:57):
reduces visceral fat andimproves all metabolic syndrome
markers.
Focus on sustainable changesrather than crash diets.
Conventional versus natural.
Conventional treatments, likemedications, are often faster
for severe cases of very highblood pressure, for example,
while natural approaches maytake longer but address root
(14:20):
causes with fewer to no sideeffects.
Many combine both conventionaland natural medicine for
integrative medicine.
You also want to monitoryourself, even with treatments.
Natural regular blood testslike lipid panel and glucose and
weight measurements are key totracking progress.
(14:43):
So here's the muscle massconnection.
Muscle mass boosts metabolism,aiding in visceral fat reduction
and insulin sensitivity, whichcan be supported by
strengthening anddynamometer-assessed muscle
function.
Muscle mass can be assessedusing methods like bioelectrical
(15:03):
impedance analysis or BIA DEXAscans, or tools like a
dynamometer to indirectly gaugemuscle strength, though it
doesn't directly measure mass.
Maintaining or increasingmuscle mass through exercise
like resistance training andproper nutrition is crucial for
(15:24):
overall health, especially as weage, to prevent sarcopenia or
age-related muscle loss.
So get your your free weightsout and your exercise bands, do
some work around your home andin your yard and build some
muscle and increase your bonestrength.
Weak muscles can lead to frailty, falls and loss of independence
(15:47):
.
But it's not just physical.
A 2018 study in the BMJ linkedlower grip strength to cognitive
decline, hinting at abrain-body connection Plus grip
strength ties to heart health.
Weak grip might signal poorPoor blood vessel function as a
risk factor for heart disease.
(16:08):
A 62-year-old fitnessenthusiast who started strength
training after a doctor flaggedher weak grip said I was shocked
to learn my grip strength wasso low.
Now I lift weights three timesa week and I feel stronger than
ever.
Although I'm a formercompetitive bodybuilder and
powerlifter, my grip strengthwas declining after a spine
(16:30):
injury and traumatic braininjury.
But the most significant impacton my fading grip strength were
my high chronic inflammationmarkers.
After getting my markers backto a normal level, my grip
strength improved.
So before we cover the nexttopic in this episode, I want to
introduce you to the adventuresports lifestyle with what I
(16:52):
call a micro story about anadventure that I've had.
The adventure sports lifestyleand my deep connection to nature
is essential to my good health.
So here's the story.
Reading books about themountain West when I was eight
made me wonder what it would belike to travel the Colorado
Rocky Mountains on horseback.
After moving to Colorado whichI no longer live there but when
(17:15):
I did, I took a horsemanshipcourse and learned to ride.
In the spring of 2023, I rode achestnut stallion in the
foothills of the ColoradoRockies.
I traveled by horseback acrossthe Big Thompson River into the
forest.
I traveled by horseback acrossthe Big Thompson River into the
forest, grasslands and cliffedges barely wide enough for the
horse's hooves.
The weather ranged from coldand well to sweltering hot in an
(17:44):
afternoon.
Challenging my grit and ridingabilities this way makes my life
worth living.
It was my horse and me versusnature, and I proved myself to
be an authentic cowgirl that day.
According to our Wrangler andTrail Guide, I did that.
I hope this inspires you to getoutside and adventure alone
with friends or the people youlove most.
(18:06):
Now back to our discussion onhow the grip strength data
connects to longevity.
The research doesn't stop atpreventable diseases like the
heart disease prevention.
A 2020 study in the Journal ofAmerican Medical Association
found that grip strength inmidlife predicts disability-free
survival into old age.
It's also a marker ofsystematic or systemic health.
(18:32):
Chronic inflammation, poornutrition and even socioeconomic
factors can weaken your grip.
A 2019 plus one study showedgrip strength disparities often
mirror broader healthinequalities.
So what can you do to improveyour grip strength and longevity
?
Start by testing your gripstrength.
(18:53):
Many gyms have dynamometers, orask your doctor.
Then build strength withexercises like deadlifts,
farmer's carries or evensqueezing a stress ball.
Eat protein-rich foods tosupport muscle health and stay
active.
My Aunt Liz lived alone untilshe was 90, but she lived to be
(19:16):
106, and she was strong as an oxwith an excellent grip.
Your grip could be your ticketto a longer, healthier life.
Let's get stronger together.
Until next time, friends, I'mAntoinette Lee, your wellness
worry here at the New Normal BigLife Podcast.
I hope one day to see you onthe river, in the back country
or in the horse barn living yourbest life.
(19:37):
If you're struggling with painor seeking natural health
solutions, don't miss our latestpodcast episodes, exclusive
blog posts and free eBookspacked with life-changing
wellness tips.
Join our newsletter at nnblblogto unlock the bonus content and
start living your best lifetoday.
(19:58):
Since 2012, the Health Rangerstore has been answering your
calls for a trustworthy,responsive and affordable source
of health-focused products.
Built from scratch, with itsown US-based fulfillment center
and dedicated in-house customersupport, they've got you covered
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(20:18):
They offer competitive priceson top-quality, lab-tested items
.
I'm excited to partner with theHealth Ranger store to bring
you the purest, most reliableproducts out there, ready to
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Use my affiliate link to getstarted.
Thank you.
Grip strength isn't just about your hands.
It's a snapshot of your overallhealth.
It reflects muscle mass, whichnaturally declines with age a
condition called sarcopenia.
Muscle mass refers to the totalweight or volume of skeletal
muscle in the body.
It includes the musclesattached to the bones that
enable movement, maintainposture and support bodily
(00:26):
functions.
Muscle mass is different fromfat mass and bone mass, and it's
often measured as a percentageof total body weight or in
kilograms or pounds.
For example, someone with 40kilograms or 88 pounds of muscle
mass might have it make up 30to 40 percent of their body
weight, depending on theiroverall composition of bone, fat
(00:48):
and muscle.
It's a key indicator ofphysical strength, metabolic
health and fitness, as musclesburn more calories at rest than
fat and play a role in glucoseor sugar regulation.
Metabolic health refers to theoptimal functioning of the
body's metabolic metabolicprocesses, which involve
converting food into energy,regulating blood sugar or
(01:11):
glucose, lipids or fats andother biochemical activities
essential for sustaining life.
It reflects how well systemslike insulin sensitivity, blood
pressure, cholesterol levels andbody composition work together
to maintain balance and preventdisease.
I'm struggling with a metabolicproblem right now low blood
(01:33):
sugar, chronic low blood sugar.
My blood sugar dips down toabout 45 milligrams just two
hours after eating a meal, soevery two to three hours I have
to eat.
I can't wait to bring you thisepisode to talk about this low
blood sugar problem.
(01:54):
So a person is generallyconsidered metabolically healthy
if they have stable blood sugarlevels, normal fasting glucose,
typically at 70 to 100milligrams, and good insulin
sensitivity.
Someone who has a healthy lipidprofile with low triglycerides,
high HDL cholesterol andbalanced LDL cholesterol.
(02:16):
Although cardiologists arestarting to think differently
about these recommendations,I'll cover this in a future
article and podcast, so be sureto subscribe to our newsletter
at nnblblog to know when freeebooks and other information is
available.
You also want to have normalblood pressure below 120 over 80
(02:38):
and healthy body composition,adequate muscle mass and low
visceral fat, that's, fat aroundthe belly.
No chronic inflammation is alsoa good indicator of good health
, and it's indicated by markerslike C-reactive protein.
So let's take a moment tounderstand visceral fat, as it's
an important factor to yourgood health.
(02:59):
Visceral fat is that fat storeddeep within the abdominal
cavity surrounding organs likethe liver, pancreas and
intestines.
Unlike subcutaneous fat, whichlies under the skin, visceral
fat is metabolically active andcan release hormones and
inflammatory substances thatnegatively affect your health.
(03:21):
So here are key points tounderstanding the harm of
visceral fat.
First is location.
It's found in the abdominalcavity, not directly visible,
but measurable via imaging usinga CT or MRI, or indirectly
through waist circumference.
For example, a waistcircumference greater than 40
(03:43):
inches in men or 35 inches inwomen suggests higher visceral
fat.
There are health risks Visceralfat is linked to poor metabolic
health, increasing risks fortype 2 diabetes, heart disease,
insulin resistance andinflammation, due to its
proximity to vital organs andthe impact it can disrupt
(04:05):
insulin sensitivity and lipidprofiles, contributing to
conditions like metabolicsyndrome, which I'll explain
more in a moment.
So, for example, someone with40 kilograms of muscle or 88
pounds of fat might still havehigh visceral fat if their diet
or lifestyle promotes abdominalfat accumulation, negatively
(04:26):
impacting their metabolic health.
So reducing visceral fatincludes exercise, especially
aerobic and resistance training,a balanced diet low in refined
sugars and stress management.
While a dynamometer measuresmuscle strength, it doesn't
(04:47):
directly assess visceral fat,but strong muscles can support
fat loss through improvedmetabolism.
So what is metabolic syndrome?
Metabolic syndrome is a clusterof conditions that occur
together, increasing the risk ofheart disease, stroke and type
2 diabetes.
It's closely tied to poormetabolic health and is often
(05:11):
linked to excess visceral fat.
Now I don't have excessvisceral fat, but I'm about to
start seeing an endocrinologistto see if I might have metabolic
syndrome.
So metabolic syndrome isdiagnosed when a person has
three or more of the following,which I do not have All of these
(05:32):
.
I only have the one issue withlow blood sugar.
So abdominal obesity, waistcircumference that's greater
than 40 inches in men or greaterthan 35 inches in women.
A high blood pressure that'sgreater than or equal to 130
over 85, or on ananti-hypertensive medication,
(06:00):
someone who has high fastingblood sugar greater than 100
milligrams.
Or someone who's on glucoselowering medication which I am
not and high this and we'll talkmore about it later but if you
(06:27):
have less than 40 milligrams formen and less than 50 milligrams
for women.
Metabolic syndrome is driven byinsulin resistance, where cells
don't respond well to insulin,leading to elevated blood sugar
and fat storage, oftenexacerbated or made worse by
visceral fat accumulation.
(06:48):
I don't think this is what'scausing my problems.
World events are constantlyteaching everyone some very
painful lessons Without warning.
Everything we take for grantedcan suddenly fail, and if you're
not prepared in advance, youreally don't have a chance.
The fact is, the modern worldruns on a just-in-time supply
schedule.
Even the biggest grocery storescan carry only enough food for
(07:11):
a few days' worth of normalshopping.
So when disaster strikes andchaos ensues at your local
stores, the odds are simplyagainst you.
If you don't have emergencyfood and gear stockpiled in
advance, you will probablysuffer.
My partner, ready Hour, is hereto help you ahead of time.
Ready Hour has a long historyof providing calorie-rich,
(07:33):
reliable and deliciousnourishment for life's
unexpected situations andCritical Emergency Gear 2.
They're part of a family ofcompanies that have served
millions of people like you fordecades.
My family and I use Ready Hourproducts for camping,
mountaineering and disasterpreparedness for five years now.
They're not just reliable,they're also your affordable
(07:55):
option too.
Long-term survival foodshouldn't break the bank.
That's why they have greatsales and payment options for
you.
It's your bridge to safety andsurvival when things just aren't
normal anymore.
So make your next decision,your smartest decision be ready
for tomorrow, today, today,trust Ready Hour, ready to shop.
(08:16):
Use my affiliate link in theshow description.
Metabolic syndrome itself maynot present obvious symptoms,
but the underlying conditionscan manifest as increased
waistline or belly fat that'svisible or measurable fatigue,
especially after meals, due topoor blood sugar fluctuations.
High blood pressure symptoms,for example, headaches,
(08:39):
dizziness, though oftenasymptomatic or without symptoms
.
Acanthosis, nigricans it's darkvelvety skin patches indicating
insulin resistance.
You might also experiencethirst or frequent urination if
blood sugar is significantlyelevated.
Many people are unaware thatthey have this metabolic
(09:02):
syndrome until it's diagnosedthrough medical tests, as
symptoms of the individualcomponents, like high
cholesterol or blood pressure,can be silent.
The conventional treatmentfocuses on managing each
component of metabolic syndrometo reduce cardiovascular and
diabetes risks, often involvingmedications and lifestyle
changes.
So here are some of themedications you might receive An
(09:27):
antihypertensive or ACEinhibitors, beta blockers for
high blood pressure, statins orfibrates for high cholesterol,
or triglycerides and metforminor other drugs to improve
insulin sensitivity and lowerblood sugar.
You might be given ananti-obesity drugs like
(09:48):
oralistat in some cases, ifweight loss is critical.
Then there's medical monitoringregular checkups to track blood
sugar, blood pressure and lipidlevels, tests like the HbA1c,
fasting glucose or lipid panelsto assess progress.
Here are some lifestylerecommendations that are often
(10:10):
prescribed alongside thesemedications A low saturated fat
diet that's high in fiber, likethe DASH or Mediterranean diet.
Exercise at least 150 minutesper week of moderate aerobic
activity like brisk walking,plus strength training, which
ties to your muscle massquestion, as 40 kilograms of
(10:34):
muscle supports metabolism.
Weight loss, aiming for 5 to10% of body weight reduction to
decrease visceral fat, andsmoking cessation.
And alcohol in moderation.
So these are the conventionaltreatments for metabolic
syndrome.
Here are the natural approachesto aim to address the root
(10:58):
causes of insulin resistance,visceral flat and inflammation
through lifestyle and dietarychanges, often overlapping with
conventional lifestyle advice,but emphasizing
non-pharmacological methods.
You can make dietary changeslike low-carb or ketogenic diets
, reduce refined carbs andsugars to improve insulin
(11:20):
sensitivity and lowertriglycerides.
High-fiber foods likevegetables, legumes and whole
grains, including oats, quinoaand that can stabilize your
blood sugar, but be careful toselect non-genetically modified
oats.
Keep those glyphosates out ofyour diet.
You want to select healthy fatslike avocados, nuts, olive oil
(11:45):
and fatty fish, like fish that'srich in omega-3, like salmon.
You want to boost your HDL andreduce inflammation.
And next, if you don't have aproblem with low blood sugar,
you might want to talk to yourhealth care team about cycling
between eating and fastingperiods.
(12:05):
Intermittent fasting mayimprove insulin sensitivity and
reduce visceral fat.
For example, with 88 pounds ofmuscle mass, you could benefit
from protein-rich meals topreserve muscle mass while
losing fat.
You can exercise 30 to 60minutes of aerobic exercise to
(12:29):
burn visceral fat and improvecardiovascular health and
resistance.
Training two to three times perweek to build muscle mass,
which enhances metabolism.
Also, high intensity intervaltraining or HIIT training.
This includes short bursts ofintense exercise like 20 seconds
of sprinting, 40 seconds ofrest to boost insulin
(12:52):
sensitivity.
And stress reduction is soimportant.
Chronic stress raises cortisol,promoting visceral fat storage.
Practices like meditation, yogaand mindfulness for 10 to 20
minutes per day lowers yourcortisol.
And then you want to getadequate sleep, seven to nine
hours every night.
(13:12):
It regulates your hunger,hormones and insulin.
There are supplements that canhelp.
Omega-3 fatty acids containedin fish oil reduces
triglycerides.
Magnesium 300 to 600 milligramsa day, which I take, may
improve insulin sensitivity,also help with sleep and pain
(13:35):
management.
Berberine at 500 milligrams twoto three times per day may
lower blood sugar and lipids.
It works in a similar way tometformin.
Chromium, at 200 to a thousandmicrograms a day can enhance
insulin function and weightmanagement.
Losing five to 10 percent ofyour body weight naturally
(13:57):
reduces visceral fat andimproves all metabolic syndrome
markers.
Focus on sustainable changesrather than crash diets.
Conventional versus natural.
Conventional treatments, likemedications, are often faster
for severe cases of very highblood pressure, for example,
while natural approaches maytake longer but address root
(14:20):
causes with fewer to no sideeffects.
Many combine both conventionaland natural medicine for
integrative medicine.
You also want to monitoryourself, even with treatments.
Natural regular blood testslike lipid panel and glucose and
weight measurements are key totracking progress.
(14:43):
So here's the muscle massconnection.
Muscle mass boosts metabolism,aiding in visceral fat reduction
and insulin sensitivity, whichcan be supported by
strengthening anddynamometer-assessed muscle
function.
Muscle mass can be assessedusing methods like bioelectrical
(15:03):
impedance analysis or BIA DEXAscans, or tools like a
dynamometer to indirectly gaugemuscle strength, though it
doesn't directly measure mass.
Maintaining or increasingmuscle mass through exercise
like resistance training andproper nutrition is crucial for
(15:24):
overall health, especially as weage, to prevent sarcopenia or
age-related muscle loss.
So get your your free weightsout and your exercise bands, do
some work around your home andin your yard and build some
muscle and increase your bonestrength.
Weak muscles can lead to frailty, falls and loss of independence
(15:47):
.
But it's not just physical.
A 2018 study in the BMJ linkedlower grip strength to cognitive
decline, hinting at abrain-body connection Plus grip
strength ties to heart health.
Weak grip might signal poorPoor blood vessel function as a
risk factor for heart disease.
(16:08):
A 62-year-old fitnessenthusiast who started strength
training after a doctor flaggedher weak grip said I was shocked
to learn my grip strength wasso low.
Now I lift weights three timesa week and I feel stronger than
ever.
Although I'm a formercompetitive bodybuilder and
powerlifter, my grip strengthwas declining after a spine
(16:30):
injury and traumatic braininjury.
But the most significant impacton my fading grip strength were
my high chronic inflammationmarkers.
After getting my markers backto a normal level, my grip
strength improved.
So before we cover the nexttopic in this episode, I want to
introduce you to the adventuresports lifestyle with what I
(16:52):
call a micro story about anadventure that I've had.
The adventure sports lifestyleand my deep connection to nature
is essential to my good health.
So here's the story.
Reading books about themountain West when I was eight
made me wonder what it would belike to travel the Colorado
Rocky Mountains on horseback.
After moving to Colorado whichI no longer live there but when
(17:15):
I did, I took a horsemanshipcourse and learned to ride.
In the spring of 2023, I rode achestnut stallion in the
foothills of the ColoradoRockies.
I traveled by horseback acrossthe Big Thompson River into the
forest.
I traveled by horseback acrossthe Big Thompson River into the
forest, grasslands and cliffedges barely wide enough for the
horse's hooves.
The weather ranged from coldand well to sweltering hot in an
(17:44):
afternoon.
Challenging my grit and ridingabilities this way makes my life
worth living.
It was my horse and me versusnature, and I proved myself to
be an authentic cowgirl that day.
According to our Wrangler andTrail Guide, I did that.
I hope this inspires you to getoutside and adventure alone
with friends or the people youlove most.
(18:06):
Now back to our discussion onhow the grip strength data
connects to longevity.
The research doesn't stop atpreventable diseases like the
heart disease prevention.
A 2020 study in the Journal ofAmerican Medical Association
found that grip strength inmidlife predicts disability-free
survival into old age.
It's also a marker ofsystematic or systemic health.
(18:32):
Chronic inflammation, poornutrition and even socioeconomic
factors can weaken your grip.
A 2019 plus one study showedgrip strength disparities often
mirror broader healthinequalities.
So what can you do to improveyour grip strength and longevity
?
Start by testing your gripstrength.
(18:53):
Many gyms have dynamometers, orask your doctor.
Then build strength withexercises like deadlifts,
farmer's carries or evensqueezing a stress ball.
Eat protein-rich foods tosupport muscle health and stay
active.
My Aunt Liz lived alone untilshe was 90, but she lived to be
(19:16):
106, and she was strong as an oxwith an excellent grip.
Your grip could be your ticketto a longer, healthier life.
Let's get stronger together.
Until next time, friends, I'mAntoinette Lee, your wellness
worry here at the New Normal BigLife Podcast.
I hope one day to see you onthe river, in the back country
or in the horse barn living yourbest life.
(19:37):
If you're struggling with painor seeking natural health
solutions, don't miss our latestpodcast episodes, exclusive
blog posts and free eBookspacked with life-changing
wellness tips.
Join our newsletter at nnblblogto unlock the bonus content and
start living your best lifetoday.
(19:58):
Since 2012, the Health Rangerstore has been answering your
calls for a trustworthy,responsive and affordable source
of health-focused products.
Built from scratch, with itsown US-based fulfillment center
and dedicated in-house customersupport, they've got you covered
, from nutritional supplementsand superfoods to storable foods
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(20:18):
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