🏋️‍♂️ How muscle strength can reduce type 2 diabetes risk

When it comes to type 2 diabetes, diet matters a lot. However, even with the best diet, we need to move and stay strong.

Emerging research involving 141,848 white British individuals found that higher muscle strength (measured via grip strength) is linked to a 44% lower risk of type 2 diabetes, regardless of genetic predisposition. However, the effect is less pronounced in those with high genetic risk.

Furthermore, people with high genetic risk but strong muscles may have a lower 8-year risk compared to those with low or medium genetic risk and weak muscles.

The study methodology has some limitations, such as not knowing the date of diabetes onset for the participants, but it supports previous clinical trials that demonstrated favourable impacts of resistance exercise on markers of type 2 diabetes in adults.

🥊 Punchline

Resistance training that promotes muscle strength can help prevent or delay type 2 diabetes across all genetic risk levels, including high-risk individuals.

🫀 The link between muscle mass and lower heart disease risk

Muscle loss in older age is often associated with poorer health outcomes.

A new study investigated whether muscle mass is associated with a higher risk of atherosclerosis. Specifically, it examined the relationship between muscle mass and coronary artery calcification (CAC) in a large sample of middle-aged adults of Asian ethnicity without symptoms.

For context, a higher CAC score indicates a higher risk of coronary artery plaque and heart disease. The study found that the higher the muscle mass, the lower the CAC score, and therefore, the lower the risk of atherosclerosis.

This study has some limitations. For example, muscle mass was estimated using body composition scales rather than measured directly, and muscle function (i.e., the association between muscle mass and strength) was not assessed.

However, this is not the first study to link muscle mass as an independent risk factor for coronary heart disease. The evidence so far supports that preserving muscle mass (and strength) in older age through resistance training should be a public health priority.

🥊 Punchline

The lower the muscle mass, the higher the risk of artery calcification and atherosclerosis.

💪 Preserving muscle while losing fat when on GLP-1 agonists

Muscle wasting in people taking GLP-1 analogues (e.g., semaglutide) for weight loss is a major problem.

However, a recent 6-month study of 200 adults with overweight or obesity who received education on resistance training and protein intake at the time of initiating their GLP-1 regimens showed interesting results.

For context, GLP-1 regimens were either semaglutide or the dual GLP-1/glucagon-insulinotropic peptide tirzepatide.

At 6 months, clinical assessments showed they had lost approximately 13% of their body weight but only about 3% of their muscle mass.

The study is not without limitations. For example, body composition scales were used to assess muscle mass, but these are sensitive to the loss of body water (primarily from muscles), increasing the risk of errors. DEXA scan is the gold standard.

However, this reinforces the importance of using weight loss medications under the care of professionals who can offer guidance on physical activity, nutrition, and body composition.

🥊 Punchline

When used correctly, GLP-1 agonists can make a significant difference in optimizing health while preserving muscle mass, an essential factor for long-term metabolic health.