Grip Strength: Your Hidden Health Indicator

What your hands reveal about your health might surprise you. Grip strength isn't merely about physical power — it's a remarkable indicator of your overall health status, longevity potential, and quality of life as you age.

This deep dive explores the fascinating connection between grip strength and metabolic health. Your muscle mass, which naturally declines with age through sarcopenia, plays a crucial role in regulating blood glucose and maintaining metabolic balance. When measured with a dynamometer, grip strength offers a snapshot of not just hand strength but your systemic health, potentially predicting your risk for numerous chronic conditions.

We unpack the complexities of metabolic syndrome—a cluster of conditions including abdominal obesity, high blood pressure, elevated blood sugar, and abnormal cholesterol levels that significantly increase cardiovascular risk. The invisible danger of visceral fat, stored deep within your abdominal cavity surrounding vital organs, receives special attention as we explain how this metabolically active tissue releases hormones and inflammatory substances that can devastate your health.

Ready to strengthen your grip — and possibly extend your healthy lifespan? Discover practical exercises, nutritional strategies, and natural approaches to metabolic health. Your hands might hold the key to a longer, healthier life. Join us in building strength for longevity!

Newsletter subscribers can download a FREE grip strength resource.

Chapters

• 0:00 Grip Strength as Health Indicator
• 1:01 Understanding Metabolic Health
• 3:28 Visceral Fat and Metabolic Syndrome
• 6:49 Emergency Preparedness with Ready Hour
• 8:35 Natural Approaches to Metabolic Health
• 14:26 Grip Strength and Longevity Connection
• 18:10 Adventure Sports Micro Story
• 19:50 Building Grip Strength for Health

Transcript

Speaker 1: 0:03

Grip strength isn't just about your hands. It's a snapshot of your overall health. It reflects muscle mass, which naturally declines with age a condition called sarcopenia. Muscle mass refers to the total weight or volume of skeletal muscle in the body. It includes the muscles attached to the bones that enable movement, maintain posture and support bodily functions. Muscle mass is different from fat mass and bone mass, and it's often measured as a percentage of total body weight or in kilograms or pounds. For example, someone with 40 kilograms or 88 pounds of muscle mass might have it make up 30 to 40 percent of their body weight, depending on their overall composition of bone, fat and muscle. It's a key indicator of physical strength, metabolic health and fitness, as muscles burn more calories at rest than fat and play a role in glucose or sugar regulation.

Speaker 1: 1:01

Metabolic health refers to the optimal functioning of the body's metabolic metabolic processes, which involve converting food into energy, regulating blood sugar or glucose, lipids or fats and other biochemical activities essential for sustaining life. It reflects how well systems like insulin sensitivity, blood pressure, cholesterol levels and body composition work together to maintain balance and prevent disease. I'm struggling with a metabolic problem right now low blood sugar, chronic low blood sugar. My blood sugar dips down to about 45 milligrams just two hours after eating a meal, so every two to three hours I have to eat. I can't wait to bring you this episode to talk about this low blood sugar problem. So a person is generally considered metabolically healthy if they have stable blood sugar levels, normal fasting glucose, typically at 70 to 100 milligrams, and good insulin sensitivity. Someone who has a healthy lipid profile with low triglycerides, high HDL cholesterol and balanced LDL cholesterol. Although cardiologists are starting to think differently about these recommendations, I'll cover this in a future article and podcast, so be sure to subscribe to our newsletter at nnblblog to know when free ebooks and other information is available. You also want to have normal blood pressure below 120 over 80 and healthy body composition, adequate muscle mass and low visceral fat, that's, fat around the belly. No chronic inflammation is also a good indicator of good health, and it's indicated by markers like C-reactive protein.

Speaker 1: 2:54

So let's take a moment to understand visceral fat, as it's an important factor to your good health. Visceral fat is that fat stored deep within the abdominal cavity surrounding organs like the liver, pancreas and intestines. Unlike subcutaneous fat, which lies under the skin, visceral fat is metabolically active and can release hormones and inflammatory substances that negatively affect your health. So here are key points to understanding the harm of visceral fat. First is location. It's found in the abdominal cavity, not directly visible, but measurable via imaging using a CT or MRI, or indirectly through waist circumference. For example, a waist circumference greater than 40 inches in men or 35 inches in women suggests higher visceral fat.

Speaker 1: 3:48

There are health risks Visceral fat is linked to poor metabolic health, increasing risks for type 2 diabetes, heart disease, insulin resistance and inflammation, due to its proximity to vital organs and the impact it can disrupt insulin sensitivity and lipid profiles, contributing to conditions like metabolic syndrome, which I'll explain more in a moment. So, for example, someone with 40 kilograms of muscle or 88 pounds of fat might still have high visceral fat if their diet or lifestyle promotes abdominal fat accumulation, negatively impacting their metabolic health. So reducing visceral fat includes exercise, especially aerobic and resistance training, a balanced diet low in refined sugars and stress management. While a dynamometer measures muscle strength, it doesn't directly assess visceral fat, but strong muscles can support fat loss through improved metabolism. So what is metabolic syndrome?

Speaker 1: 4:58

Metabolic syndrome is a cluster of conditions that occur together, increasing the risk of heart disease, stroke and type 2 diabetes. It's closely tied to poor metabolic health and is often linked to excess visceral fat. Now I don't have excess visceral fat, but I'm about to start seeing an endocrinologist to see if I might have metabolic syndrome. So metabolic syndrome is diagnosed when a person has three or more of the following, which I do not have All of these. I only have the one issue with low blood sugar. So abdominal obesity, waist circumference that's greater than 40 inches in men or greater than 35 inches in women. A high blood pressure that's greater than or equal to 130 over 85, or on an anti-hypertensive medication, someone who has high fasting blood sugar greater than 100 milligrams. Or someone who's on glucose lowering medication which I am not and high this and we'll talk more about it later but if you have less than 40 milligrams for men and less than 50 milligrams for women. Metabolic syndrome is driven by insulin resistance, where cells don't respond well to insulin, leading to elevated blood sugar and fat storage, often exacerbated or made worse by visceral fat accumulation. I don't think this is what's causing my problems.

Speaker 1: 6:51

World events are constantly teaching everyone some very painful lessons Without warning. Everything we take for granted can suddenly fail, and if you're not prepared in advance, you really don't have a chance. The fact is, the modern world runs on a just-in-time supply schedule. Even the biggest grocery stores can carry only enough food for a few days' worth of normal shopping. So when disaster strikes and chaos ensues at your local stores, the odds are simply against you. If you don't have emergency food and gear stockpiled in advance, you will probably suffer.

Speaker 1: 7:26

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Speaker 1: 8:19

Metabolic syndrome itself may not present obvious symptoms, but the underlying conditions can manifest as increased waistline or belly fat that's visible or measurable fatigue, especially after meals, due to poor blood sugar fluctuations. High blood pressure symptoms, for example, headaches, dizziness, though often asymptomatic or without symptoms. Acanthosis, nigricans it's dark velvety skin patches indicating insulin resistance. You might also experience thirst or frequent urination if blood sugar is significantly elevated. Many people are unaware that they have this metabolic syndrome until it's diagnosed through medical tests, as symptoms of the individual components, like high cholesterol or blood pressure, can be silent.

Speaker 1: 9:11

The conventional treatment focuses on managing each component of metabolic syndrome to reduce cardiovascular and diabetes risks, often involving medications and lifestyle changes. So here are some of the medications you might receive An antihypertensive or ACE inhibitors, beta blockers for high blood pressure, statins or fibrates for high cholesterol, or triglycerides and metformin or other drugs to improve insulin sensitivity and lower blood sugar. You might be given an anti-obesity drugs like oralistat in some cases, if weight loss is critical. Then there's medical monitoring regular checkups to track blood sugar, blood pressure and lipid levels, tests like the HbA1c, fasting glucose or lipid panels to assess progress. Here are some lifestyle recommendations that are often prescribed alongside these medications A low saturated fat diet that's high in fiber, like the DASH or Mediterranean diet.

Speaker 1: 10:20

Exercise at least 150 minutes per week of moderate aerobic activity like brisk walking, plus strength training, which ties to your muscle mass question, as 40 kilograms of muscle supports metabolism. Weight loss, aiming for 5 to 10% of body weight reduction to decrease visceral fat, and smoking cessation. And alcohol in moderation. So these are the conventional treatments for metabolic syndrome. Here are the natural approaches to aim to address the root causes of insulin resistance, visceral flat and inflammation through lifestyle and dietary changes, often overlapping with conventional lifestyle advice, but emphasizing non-pharmacological methods.

Speaker 1: 11:12

You can make dietary changes like low-carb or ketogenic diets, reduce refined carbs and sugars to improve insulin sensitivity and lower triglycerides. High-fiber foods like vegetables, legumes and whole grains, including oats, quinoa and that can stabilize your blood sugar, but be careful to select non-genetically modified oats. Keep those glyphosates out of your diet. You want to select healthy fats like avocados, nuts, olive oil and fatty fish, like fish that's rich in omega-3, like salmon. You want to boost your HDL and reduce inflammation. And next, if you don't have a problem with low blood sugar, you might want to talk to your health care team about cycling between eating and fasting periods. Intermittent fasting may improve insulin sensitivity and reduce visceral fat. For example, with 88 pounds of muscle mass, you could benefit from protein-rich meals to preserve muscle mass while losing fat.

Speaker 1: 12:24

You can exercise 30 to 60 minutes of aerobic exercise to burn visceral fat and improve cardiovascular health and resistance. Training two to three times per week to build muscle mass, which enhances metabolism. Also, high intensity interval training or HIIT training. This includes short bursts of intense exercise like 20 seconds of sprinting, 40 seconds of rest to boost insulin sensitivity. And stress reduction is so important. Chronic stress raises cortisol, promoting visceral fat storage. Practices like meditation, yoga and mindfulness for 10 to 20 minutes per day lowers your cortisol. And then you want to get adequate sleep, seven to nine hours every night. It regulates your hunger, hormones and insulin.

Speaker 1: 13:19

There are supplements that can help. Omega-3 fatty acids contained in fish oil reduces triglycerides. Magnesium 300 to 600 milligrams a day, which I take, may improve insulin sensitivity, also help with sleep and pain management. Berberine at 500 milligrams two to three times per day may lower blood sugar and lipids. It works in a similar way to metformin. Chromium, at 200 to a thousand micrograms a day can enhance insulin function and weight management. Losing five to 10 percent of your body weight naturally reduces visceral fat and improves all metabolic syndrome markers.

Speaker 1: 14:02

Focus on sustainable changes rather than crash diets. Conventional versus natural. Conventional treatments, like medications, are often faster for severe cases of very high blood pressure, for example, while natural approaches may take longer but address root causes with fewer to no side effects. Many combine both conventional and natural medicine for integrative medicine. You also want to monitor yourself, even with treatments. Natural regular blood tests like lipid panel and glucose and weight measurements are key to tracking progress.

Speaker 1: 14:43

So here's the muscle mass connection. Muscle mass boosts metabolism, aiding in visceral fat reduction and insulin sensitivity, which can be supported by strengthening and dynamometer-assessed muscle function. Muscle mass can be assessed using methods like bioelectrical impedance analysis or BIA DEXA scans, or tools like a dynamometer to indirectly gauge muscle strength, though it doesn't directly measure mass. Maintaining or increasing muscle mass through exercise like resistance training and proper nutrition is crucial for overall health, especially as we age, to prevent sarcopenia or age-related muscle loss. So get your your free weights out and your exercise bands, do some work around your home and in your yard and build some muscle and increase your bone strength.

Speaker 1: 15:43

Weak muscles can lead to frailty, falls and loss of independence. But it's not just physical. A 2018 study in the BMJ linked lower grip strength to cognitive decline, hinting at a brain-body connection Plus grip strength ties to heart health. Weak grip might signal poor Poor blood vessel function as a risk factor for heart disease. A 62-year-old fitness enthusiast who started strength training after a doctor flagged her weak grip said I was shocked to learn my grip strength was so low. Now I lift weights three times a week and I feel stronger than ever. Although I'm a former competitive bodybuilder and powerlifter, my grip strength was declining after a spine injury and traumatic brain injury. But the most significant impact on my fading grip strength were my high chronic inflammation markers. After getting my markers back to a normal level, my grip strength improved.

Speaker 1: 16:46

So before we cover the next topic in this episode, I want to introduce you to the adventure sports lifestyle with what I call a micro story about an adventure that I've had. The adventure sports lifestyle and my deep connection to nature is essential to my good health. So here's the story. Reading books about the mountain West when I was eight made me wonder what it would be like to travel the Colorado Rocky Mountains on horseback. After moving to Colorado which I no longer live there but when I did, I took a horsemanship course and learned to ride. In the spring of 2023, I rode a chestnut stallion in the foothills of the Colorado Rockies. I traveled by horseback across the Big Thompson River into the forest. I traveled by horseback across the Big Thompson River into the forest, grasslands and cliff edges barely wide enough for the horse's hooves. The weather ranged from cold and well to sweltering hot in an afternoon. Challenging my grit and riding abilities this way makes my life worth living. It was my horse and me versus nature, and I proved myself to be an authentic cowgirl that day. According to our Wrangler and Trail Guide, I did that. I hope this inspires you to get outside and adventure alone with friends or the people you love most.

Speaker 1: 18:06

Now back to our discussion on how the grip strength data connects to longevity. The research doesn't stop at preventable diseases like the heart disease prevention. A 2020 study in the Journal of American Medical Association found that grip strength in midlife predicts disability-free survival into old age. It's also a marker of systematic or systemic health. Chronic inflammation, poor nutrition and even socioeconomic factors can weaken your grip. A 2019 plus one study showed grip strength disparities often mirror broader health inequalities.

Speaker 1: 18:47

So what can you do to improve your grip strength and longevity? Start by testing your grip strength. Many gyms have dynamometers, or ask your doctor. Then build strength with exercises like deadlifts, farmer's carries or even squeezing a stress ball. Eat protein-rich foods to support muscle health and stay active. My Aunt Liz lived alone until she was 90, but she lived to be 106, and she was strong as an ox with an excellent grip. Your grip could be your ticket to a longer, healthier life. Let's get stronger together.

Speaker 1: 19:27

Until next time, friends, I'm Antoinette Lee, your wellness worry here at the New Normal Big Life Podcast. I hope one day to see you on the river, in the back country or in the horse barn living your best life. If you're struggling with pain or seeking natural health solutions, don't miss our latest podcast episodes, exclusive blog posts and free eBooks packed with life-changing wellness tips. Join our newsletter at nnblblog to unlock the bonus content and start living your best life today. Since 2012, the Health Ranger store has been answering your calls for a trustworthy, responsive and affordable source of health-focused products. Built from scratch, with its own US-based fulfillment center and dedicated in-house customer support, they've got you covered, from nutritional supplements and superfoods to storable foods and preparedness gear. They offer competitive prices on top-quality, lab-tested items. I'm excited to partner with the Health Ranger store to bring you the purest, most reliable products out there, ready to shop. Use my affiliate link to get started. Thank you.