Longevity decoded: 70-year-old cardiologist reveals the one change that made him stronger than ever
The Science Behind Strength
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— EricTopol (@EricTopol)
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Stanford longevity expert reverses his age by 10 years with one radical lifestyle shift
At an age when most people begin to slow down, 70-year-old cardiologist Dr. Eric Topol is doing the opposite — lifting, lunging, and powering through a new chapter of vitality. Once a traditional advocate of aerobic exercise for heart health , Dr. Topol is now rewriting the rulebook with one transformative shift in his fitness routine: strength training.That single line sums up the philosophy behind Dr. Topol's dramatic lifestyle change. After decades in cardiology and publishing cutting-edge medical research, the acclaimed physician began digging deeper into what truly supports healthy aging . The result? A rigorous commitment to resistance training — and a body that now, remarkably, feels fitter and stronger than ever.Speaking to Today.com, Dr. Topol shared that over the past year, dedicating one-hour sessions three times a week — or 30-minute sessions four to five times — has radically boosted his strength and endurance. 'I'm more fit and stronger than I can ever remember,' he said.Dr. Topol's findings aren't just anecdotal. The benefits of strength training are backed by a growing body of research, particularly in the field of cardiology. His book Super Agers : An Evidence-Based Approach to Longevity emphasizes the critical role resistance workouts play not just in muscle building but in comprehensive cardiovascular health.According to a report from The Mirror, Physiotherapist Helen Alexander from Nuffield Health echoes this in her work with cardiac rehab patients. She highlights that strengthening muscles improves arm and leg function, reducing strain on the heart during daily tasks and aerobic exercises. The key, she says, is consistency: 'Start with an exercise that you can repeat 10 to 12 times, with the last couple repetitions starting to feel a bit challenging.'Assistant professor Abbi Lane of the University of Michigan, an American Heart Association fellow, adds another layer to the conversation. Resistance training, she explains, impacts more than traditional heart risk factors like blood pressure and cholesterol. It boosts sleep quality, uplifts mood, enhances blood vessel function, and even improves overall quality of life.Dr. Lane advocates for a combined approach of aerobic and strength training, describing their effects as 'additive or synergistic.' But even if you can't commit to both, she says, 'any type of exercise is better than no exercise.'For those who think strength training is a young person's game, Dr. Topol is living proof that age is no barrier. He recommends starting small — bodyweight exercises like planks, push-ups, and squats — before progressing to light weights. His message is simple but powerful: it's never too late to become stronger, healthier, and more resilient.As the world grapples with the secrets of longevity, this 70-year-old heart expert may have just lifted the lid — literally — on one of the simplest, most powerful steps toward a longer, stronger life.
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