Ep. 37 – Skipping This Is The #1 THREAT To Your Longevity
Welcome to the 37th episode of Vegetarian Health and Longevity from Hurry The Food Up and Sports Nutritionist James LeBaigue.
From superfoods to biohacking, the longevity industry is thriving, promising us ways to cheat the clock.
But here’s the reality—most of these so-called “hacks” lack substantial scientific backing.
That’s not to say there aren’t proven ways to increase both the length and quality of your life. In fact, there’s one method that consistently stands out in research, offering undeniable benefits for longevity. Surprisingly, it’s not particularly flashy, expensive, or time-consuming.
In today’s episode, we’re going to talk about the most influential contributor to a long and healthy life. It’s something simple, science-based, and incredibly accessible: resistance training.
We’ll explore why it’s so effective, how it benefits your body and mind, and what it means for your overall health as you age.
And we’ll also address how you can maximise a vegetarian diet to help with this too.
By the end of this episode, you’ll not only understand why resistance training is crucial for longevity, but also feel equipped to start—or refine—your own practice.
You can find it on YouTube below or you can listen to it here on your favourite provider.
Let’s start with talking about what resistance training actually is, because you might be thinking James, what on earth is this?
In essence, it’s any form of exercise where you’ve working against resistance, as the name implies. The most common example would be weight training, and if you’re able to do it, this is what I would suggest. It’s going to have the biggest impact when done safely and regularly, and is what I advised to my 1:1 clients.
But this does also include using resistance bands, some body weight movements and aspects of strength yoga poses.
Circuit training, running, dancing and swimming generally wouldn’t count as resistance training, and I won’t include them for the purposes of this episode; they would be cardiovascular exercise.
The most obvious benefit of resistance training: its impact on your muscles.
As we age, our bodies naturally lose muscle mass in a process called sarcopenia. This begins as early as our 30s and accelerates in later years.
But here’s the good news—resistance training is an incredibly effective way to counteract this decline.
Preventing Sarcopenia: Sarcopenia isn’t just about losing muscle for vanity’s sake. It’s a critical issue for maintaining independence and quality of life as you age. Without sufficient muscle strength, even simple tasks like climbing stairs or carrying groceries can become challenging.
Research, including a meta-analysis by Chen et al. (2021), shows that resistance training is one of the safest and most effective ways to preserve muscle mass, strength, and overall function. This means resistance training isn’t just an exercise; it’s an investment in your ability to live independently for longer.
Boosting Metabolism: Muscle isn’t just for movement—it’s metabolically active tissue. This means it burns more calories at rest compared to fat. A higher metabolic rate helps counteract the natural slowing of metabolism that comes with age, which is often linked to weight gain and related health issues like cardiovascular disease and type 2 diabetes.
Resistance training helps you retain a higher metabolism, making weight management easier and reducing the risk of chronic diseases associated with being ocerweight. Plus, the more muscle you have, the more energy you expend even when you’re not exercising—a win-win.
The reality is that this different isn’t huge, and we’re probably talking in the realms of about 100 calories a day, and I don’t want to kid you otherwise, but it’s still an important factor that is often overlooked.
Progressive Overload: For resistance training to work, it’s important to challenge your muscles over time. This principle, called progressive overload, means gradually increasing the intensity of your workouts—whether by adding more weight, increasing the number of reps, or performing more challenging exercises. Consistency is key here.
While it’s tempting to push hard every session, or think you can ramp up the intensity quickly, longevity is a marathon, not a sprint. Avoiding injuries and building steadily over time is essential.
I always say to build into it. Take it slowly, step by step. It’s way better to consistently hit 80% of your workouts than 100% for a couple of weeks until you burnout or get injured.
For Vegetarians: Vegetarians may face a unique challenge in maintaining muscle mass due to the lower bioavailability of plant-based proteins. Put simply, this means your body doesn’t absorb as much protein compared to eating protein from an animal source.
But this doesn’t mean it’s impossible. By incorporating protein-rich foods like legumes, tofu, tempeh, and dairy into your diet, you can support muscle growth effectively. Aim for a good source of protein with every meal to maximise the benefits of resistance training. And if you’re serious about optimising your diet, consider tracking your protein intake to ensure you’re hitting your targets.
And by the way, if you’re trying to lose weight and aren’t seeing results, check out a free meal plan as part of The Vegetarian Protein Fix. It includes a shopping list, super tasty recipes including ingredients and instructions, and has all the meals planned out for you. So head to https://hurrythefoodup.com/try to get it and start losing weight with the veggie diet.
2. Strengthening Bones and Preventing Falls
While muscles often get the spotlight, the benefits of resistance training for your bones are equally significant. Bone health tends to decline with age, increasing the risk of fractures and osteoporosis.
Osteoporosis is a condition where the density of your bones is low, meaning they are at a higher risk of breaking. This is especially true for females who have been through menopause, because bone density can drop significantly afterwards.
Resistance training can change that.
How Resistance Training Strengthens Bones: When you engage in resistance exercises, the tension and load applied to your bones stimulate a process called bone remodelling. Essentially, your bones adapt by clearing out old tissue and creating new, denser bone.
Exercises like squats, deadlifts, and presses are particularly effective because they target weight-bearing bones like those in your hips and spine. This is critical for reducing the risk of fractures later in life because your body adapter to the stress and stimulus you put it under. It says “next time I do that, I’m gonna be more capable of dealing with it” so it improves itself.
Improving Balance and Coordination: Beyond strengthening bones, resistance training plays a major role in improving balance and stability. Many exercises, especially those that involve free weights or functional movements, challenge your core and proprioception, which is your body’s ability to sense its position in space.
This reduces the likelihood of falls, which can have devastating consequences for older adults. Movements like Bulgarian split squats or single-leg deadlifts are excellent for building not only strength but also stability and control, and I would highly recommend them.
Dietary Considerations: Bone health isn’t only influenced by exercise—it’s also heavily impacted by diet. For vegetarians, ensuring adequate calcium and vitamin D intake is crucial. Good sources include calcium set tofu, fortified plant milks, leafy greens, and supplements when necessary. In the UK, it’s recommended to take a vitamin D supplement during the darker months, but there’s no harm in doing so year-round. Combining these dietary strategies with resistance training creates a powerful synergy for bone health.
3. Mental and Cognitive Benefits
Physical health often takes centre stage in discussions about exercise, but the mental and cognitive benefits of resistance training are just as compelling.
Mood Enhancement and Stress Reduction: Exercise, including resistance training, triggers the release of endorphins—your body’s natural “feel-good” chemicals. This can significantly reduce symptoms of anxiety and depression. A systematic review by Singh et al. (2023) found that resistance training is particularly effective at alleviating psychological distress.
Personally, and what I’ve seen with my 1:1 clients, is that there’s a sense of empowerment that comes from getting stronger and more capable too. Gradually progressing in the gym or whatever other form of resistance training you’re doing is super rewarding, just like improving your 5k run time.
Reducing chronic stress and anxiety over time improves health, because those things are linked to chronic disease, so it makes sense that reducing it helps with longevity.
Cognitive Protection: As we age, cognitive decline is a natural concern. The good news? Resistance training appears to have protective effects on brain health. Research, such as the study by Gomes-Osman et al. (2018), has shown that resistance training helps maintain or even improve cognitive function. This could be due to increased blood flow to the brain, improved metabolic health, or simply the mental challenge of learning and mastering new movements.
Whatever the case, resistance training is something for any age and not just the young and fit.
4. Heart Health and Longevity
The benefits of resistance training extend to one of the most critical systems in your body—your cardiovascular system.
Improving Cholesterol and Blood Sugar Levels: Resistance training has been shown to improve cholesterol profiles by increasing HDL (the “good” cholesterol) and reducing LDL (the “bad” cholesterol). It also improves insulin sensitivity, helping to regulate blood sugar levels and reducing the risk of type 2 diabetes—a condition that significantly raises the risk of cardiovascular disease.
Synergy with Cardio: While resistance training is excellent for heart health, it doesn’t replace traditional cardiovascular exercise. Instead, the two complement each other beautifully. Think of it as a one-two punch for longevity: resistance training builds strength and metabolic health, while cardio supports endurance and aerobic capacity. Together, they form a fantastic approach to heart health.
Conclusion: The Longevity Blueprint
Resistance training isn’t just about building muscle—it’s a cornerstone of healthy ageing. From preserving muscle and bone to boosting mental health and protecting your heart, it addresses nearly every aspect of longevity.
But here’s the catch: to reap these benefits, you need to commit. Start small, with bodyweight exercises or light weights, and focus on consistency. Over time, as you build strength and confidence, you can progress to more challenging routines.
And remember—longevity isn’t just about adding years to your life. It’s about ensuring those years are active and fulfilling.
This Cilantro Lime Cabbage Salad is light, refreshing, and super versatile! Enjoy it as a veggie side dish, or use it as a topping for tacos, salads, sandwiches, and more. This healthy salad comes together quickly and requires just a few ingredients. It’s great for hot summer picnics and cold winter afternoons.
I know coleslaw is typically a dish served in the summertime, but cabbage and limes are in season this month! I’m calling this recipe a Cilantro Lime Cabbage Salad, although it’s similar to a slaw. This zesty winter salad will brighten up any meal you add it to. It’s great by itself as a snack or side dish and can also be enjoyed as a topping for all your Mexican-inspired meals.
Why You’ll Love This Refreshing Cabbage Salad Recipe
It’s easy to make – The dressing comes together quickly in the blender, and if you have a food processor or mandolin, the cabbage can also be shredded quickly. I like to let my salad sit for a bit in the refrigerator to allow the flavors to develop, but you can also enjoy it right away.
It’s flavorful and refreshing – Cabbage is already cool and refreshing, but adding the cilantro and lime flavors takes it to the next level. I enjoy this salad anytime, but it’s especially great for a summer BBQ.
It’s versatile – This cabbage salad is similar to a slaw and can be used similarly. I enjoy this salad as a side dish, but I also like to eat it on tacos or with beans and rice. It adds a cool and refreshing bite to everything you add it to.
Why Your Body Will Love This Recipe
Reduced Inflammation – Cabbage is high in antioxidants, which are substances that can help delay or prevent cell damage. Antioxidants are important because they help reduce inflammation inside the body and improve the immune system. Excess inflammation in the body can be responsible for all kinds of sicknesses, including cancer and heart disease.
Digestive Health – Cabbage is in the Crusifers family, along with broccoli and Brussels sprouts. Some people are extra sensitive to these veggies and develop gas and bloating after eating them. However, they’re full of fiber, which really helps digestion run smoothly. Cabbage is also a low-calorie food, but a little goes a long way toward helping our bodies feel full for longer.
Diabetes Management – Please check with your doctor before adding cilantro to your diet if you have diabetes or low blood sugar levels. Cilantro, or coriander, can help reduce blood sugar by stimulating an enzyme that removes sugar from the blood.
Cilantro Lime Cabbage Salad Recipe Ingredients
Cabbage – I used one medium-sized head of green cabbage for this recipe. I love cabbage because it’s crunchy and refreshing. You could also use purple or napa cabbage. Of course, if you go the purple route, it will change the look of this salad.
Cilantro Lime Dressing – This homemade dressing is packed full of flavor and takes no time to whip together. It uses cilantro, lime juice, olive oil, garlic, dijon mustard, maple syrup, cumin and salt. If you don’t like cilantro, I suggest using parsley in its place.
How To Make This Crunchy Cabbage Salad
Cut the stalk of the cabbage off and peel off a few of the outer layers. Thinly shred the entire head of cabbage and add it to a large bowl. You can shred your cabbage using a sharp knife, mandolin, or food processor.
Add all of the dressing ingredients into a blender and blend until creamy and completely combined, 30 seconds – 1 minute. Pour the dressing over the shredded cabbage and mix together well until the cabbage is completely coated with the dressing.
Add in about 1/4 cup chopped fresh cilantro and mix well. You can enjoy salad immediately or store it in the refrigerator for a couple of hours to allow the flavors to develop. Store in an air-tight container in the refrigerator for 4-5 days. Enjoy as a side salad, as a topping for tacos, or with tortilla chips.
Recipe Frequently Asked Questions
This recipe is already vegan and gluten-free.
Can I use a substitute in place of cilantro? Yes, if you don’t like cilantro, you can use parsley instead.
What is the best type of cabbage for this recipe? I used green cabbage, which worked great, but you can also use napa or purple cabbage if you like.
How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
How should this recipe be enjoyed? I like to eat this cabbage salad as a side dish or afternoon snack. You can also use it like you would any kind of slaw (tacos, sandwiches, salads, and more).
Have a question I didn’t answer? Ask me in the comment section below, and I will reply ASAP!
This Cilantro Lime Cabbage Salad is light, refreshing and super versatile! Enjoy as a veggie side dish, or use it as a topping for tacos, salads, sandwiches and more. This healthy salad comes together quickly and only requires a few ingredients. It’s great for hot summer picnics, as well as cold winter afternoons.
Ingredients
1 medium sized head green cabbage, about 6–8 cups once shredded
Cilantro Lime Dressing
1/2 cup olive oil
1/3 cup fresh lime juice
1/2 teaspoon lime zest
1/2 cup packed cilantro
2 cloves garlic
1 teaspoon dijon mustard
1 teaspoon pure maple syrup
1/4 teaspoon ground cumin
Salt and black pepper, to taste (I used about 1/2 teaspoon salt and 1/4 teaspoon black pepper
Instructions
Cut the stalk of the cabbage off and then peel a few of the outer layers off. Thinly shred the entire head of cabbage and then add to a large bowl. You can shred your cabbage using a sharp knife, mandolin or food processor.
Add all of the dressing ingredients into a blender and blend until creamy and completely combined, 30 seconds – 1 minute. Pour the dressing over the shredded cabbage and mix together well, until cabbage is completely coated with dressing.
Add in about 1/4 cup chopped fresh cilantro and mix well. You can enjoy salad immediately, or store in the refrigerator for a couple hours to allow the flavors to develop. Store in an air-tight container, in the refrigerator, for 4-5 days. Enjoy as a side salad, as a topping for tacos or enjoy with tortilla chips.