Blog

Apr 3

On January 9th, we identified a key theme for 2026. It started with the intriguing idea that physiological energy flow - our ability to efficiently harness and transform energy, such as from the food we eat, into our actions - was at the very heart of human health. Summarizing some of this paper, we discussed 3 connected systems: the energy apparatus (metabolic system), the communication apparatus (nervous system, hormones, etc.), and the physical apparatus (cells, tissues, and organs), and how each requires resistance to stay strong. Two new studies published this week suggest that the right kind of resistance, even in very small doses, should be a priority.

The first study confirms the critical nature of the "physical structure" in supporting a healthy energy apparatus, particularly our growing realization that muscle is important not only for movement but also for metabolism. While decades of study have focused on the "bad" of excess body fat, far less has looked at the other side of the coin: the "good" of adequate muscle mass. Thankfully, this is changing. When a team from Brazil studied a dataset of over 5,000 adults older than 50 for 14 years, they found both factors mattered, but when it came to the risk of dying during the study, one of the two carried more weight.

Individuals with both excess belly fat (central adiposity) and low muscle mass had a shockingly high, 83% increased risk of dying during the study compared to individuals with neither risk factor. However, when the team reviewed the trajectory of individuals with only one of the two risks, things became even clearer. Those who had low muscle mass alone (no excess belly fat) still had a 40% increased risk of dying during the study period, while those with the opposite profile, excess belly fat alone (but adequate muscle mass), had a statistically insignificant 9% increase in risk. Muscle, as it turns out, mattered more, which requires resistance. 

The second was a more global review of physical activity patterns at the population level, but it confirmed something equally important: the resistance needed to keep our energy flowing well can be found almost anywhere, and the effective dose is incredibly small. In a population of nearly 100,000 individuals wearing activity trackers, the risk of developing 8 different diseases was significantly lower for those who engaged in higher intensity physical activity - the body's reaction to resistance - compared to those who did not, even when total physical activity was the same. 

Specifically, the research team found that when as little as 4% of total physical activity minutes, as little as a few minutes per day, were performed at higher intensities, the risk dropped between 29% and 61%. Interestingly, the intensity-driven effect was especially pronounced for the immune and inflammatory diseases studied (e.g., arthritis). Major cardiovascular events, atrial fibrillation, chronic respiratory disease, and dementia all followed a similar pattern, though to a lesser extent. The remaining diseases studied responded more evenly; intensity still outperformed, but only slightly.

Start small and be realistic. Not everyone is ready to turn this dial up. However, for those who are or can get there over the course of time, whether you prefer moving weights, hammering hills on a bike, or lugging a backpack to inspiring views, relishing resistance may be your best next step. 

Have a great weekend,

Mike E.