Longevity Magazine

Empower yourself with insights for preventive health, wellness and longevity. Explore our latest articles on fitness, personalized medicine, cutting-edge science and strategies to help you live a longer, healthier life.

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Supplements—when muscle gains go too far
Strength Training
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2 min read

Supplements—when muscle gains go too far

Watch your supplements! A new Canadian study just linked popular muscle-building supplements (like whey protein and creatine) to heightened risk of muscle dysmorphia—a psychological condition fueled by the relentless drive for more muscle. Could your daily shake be feeding more than just gains?Key facts and findingsBig sample: Over 2,700 adolescents and young adults took part in the national survey.Supplement stack: Whey, creatine, pre-workout—each was associated with higher muscle dysmorphia scores.Clinical red flag: Using multiple products boosted odds of hitting the clinical cutoff for muscle dysmorphia.Gender nuances: While men were bigger users overall, women showed stronger links between product use and dysmorphia symptoms.Additional context and expert insightMuscle dysmorphia (a specifier of body dysmorphic disorder) involves obsessive thoughts, intense workout regimens, and body-image struggles. Researchers note that certain supplements, especially creatine or mass gainers, might reinforce this relentless “must get bigger” mindset. Yet ironically, many users reported less “appearance intolerance,” perhaps because supplements help them feel closer to their physique goals.“This study highlights the complex ways supplements interact with body image,” says one investigator. “We need more education for younger consumers.”Looking aheadExpect more scrutiny of how these products—still loosely regulated—affect mental and physical health. Meanwhile, if you’re stacking powders and pills, keep tabs on your mindset. Balancing workouts with proper nutrition—and maybe chatting with a health professional—could help dodge the slippery slope of muscle obsession.

The connection between strength training and deep sleep
Strength Training
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2 min read

The connection between strength training and deep sleep

Time to flex.Struggling to snooze through the night? A new review of 25 trials on older adults with insomnia suggests muscle-strengthening exercise might be the real MVP for better sleep—and possibly a longer, healthier life.Key facts & findingsBig sample: Researchers analyzed data from 2,170 participants, all 60+ with insomnia symptoms. PSQI score drop: Strength training lowered sleep problem scores (using the Pittsburgh Sleep Quality Index) more than any other exercise type. Aerobics still good: Jogging or brisk walking also improved shut-eye but fell slightly behind strength workouts. Combo exercises: Tai Chi, yoga, and blended programs offered broad benefits, though not as potent for sleep quality as pure resistance routines. Additional context & expert insightWhy does it matter? Quality sleep boosts mood, cognitive function, and even heart health—key ingredients for aging well. According to one lead researcher, “Strength training seems surprisingly effective for managing insomnia in seniors,” although they also note that consistent practice is essential. Think: light weights, resistance bands, or body weight circuits done regularly.Looking aheadExpect more studies to fine-tune the “how” and “why” behind these gains. Meanwhile, if you’re aiming for better rest, consider swapping a purely aerobic session for a short strength routine—two or three times a week can make a difference. Better sleep, stronger bones, happier mornings—it’s a win all around.