Weightlifting, Bone Health, Hormones and Metabolism

Big thanks to Dr. Gabriel Kresge, Director of West Chester Kinetic Physical Therapy, for joining us to talk about weightlifting, powerlifting, hormones, bones, metabolism and health.

Powerlifting is Preventive Medicine

Powerlifting is one of my new favorite preventive medicines to recommend for people, because it does all of these things for you (and more)!


Weightlifting's Health Benefits

  1. Weightlifting increases bone density

  2. Weightlifting helps reverse osteoporosis and osteopenia

  3. Weightlifting increases muscle mass

  4. Weightlifting increases functional strength and balance

  5. Weightlifting boosts metabolic rate and reduces body fat

  6. Powerlifting increases testosterone and growth hormone

  7. Weightlifting Improves insulin sensitivity and helps reverse type 2 diabetes

  8. Weightlifting helps reverse hypertension

  9. Weightlifting improves libido

  10. Weightlifting decreases fatigue and improves energy

  11. Weightlifting can decreases chronic pain

Just try to name a pill that does all this!

You can’t. Because there isn’t one.


And if there was, it would certainly by a million dollars a dose.

Exercise is the intervention that promises to give you all of these benefits - without side effects - if done correctly.


It only has side benefits :)

The problems with exercise come in when you’re doing it wrong.


There are a number of ways to get exercise wrong.


Common Weightlifting Mistakes

  • You’re doing the wrong exercises for your body.

  • You haven’t fully healed injuries before lifting heavy weights.

  • You’re lifting with the wrong form.

  • You’re not on the right lifting schedule or program.

  • You have no idea what you’re doing in the gym and you’re just wandering around trying exercises you’ve seen on social media.

  • You haven’t had a movement screen from a physical therapist to determine what movements are safe and effective for you.

  • You’re working too hard or not hard enough.

  • No one has taught you how to exercise to reverse your specific health condition that you’re concerned about (high blood pressure, high blood sugar, etc.).

  • You’re not staying safe at the gym during cold and flu season.

Evidence for Weightlifting

Read more about the science and benefits of weightlifting here

https://pubmed.ncbi.nlm.nih.gov/15831061/

https://pubmed.ncbi.nlm.nih.gov/22777332/


Weightlifting and Osteoporosis / Osteopenia

If you've been diagnosed with osteopenia or osteoporosis (or it runs in your family), weightlifting and a mineral-rich, vitamin-rich diet are the best medicines for you. Before you try bisphosphonates, PLEASE, please, give me or Dr. Kresge a call. There is evidence (links above) that you can reverse osteoporosis with lifting and diet alone. Bisphosphonates have serious risks, and you owe it to yourself to try natural options before using them. These natural options work.


Develop a Custom Powerlifting Program with a Physical Therapist

@kinetic_pt and @acacwc have a great program to help you avoid all of these pitfalls as you start your journey of incorporating exercise into your health routine. Check them out :) Here's how.


You can call the awesome folks at Kinetic to schedule a consult

West Chester (610) 430-354 [this clinic is inside of ACAC!]

Chester Springs (610) 458-6464

You can even send an initial consult request to one of Kinetic's 5 locations via their website at https://www.kineticptpa.com/​


Learn More about Hormones, Bones, Exercise and Metabolism

You can see more of my content on instagram at https://www.instagram.com/dr.katehenry/​​ and on my website www.doctorkatehenry.com


More links for Dr. Kate Henry

Dr. Kate Henry is a naturopathic physician with advanced training in mind body medicine and functional psychiatry. Her study of nutrition, botanicals, and lifestyle medicine has enabled her to offer unique expertise and out-of-the-box solutions for chronic and stubborn health issues, including Hashimoto's hypothyroidism, menopause and hormone issues, depression, anxiety, PTSD and more. It is Dr. Kate's greatest joy to help others feel fully alive and healthy in their bodies, souls, and relationships. You can learn more about her at www.DoctorKateHenry.com


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