Make Strength Training the Priority

Let’s talk about a Myth. People who do excessive cardio to burn calories, shed fat, earn the endorphin high. Everything is perfect according to the (old) books and protocols. Sure, cardio activities is great and needed from a longevity standpoint. Here is the truth. Despite the hard dedication, the waistline does not shrink with cardio activities.

Why Cardio Alone Can Backfire

First, at Naia we truly believe in movements of all kinds is NECESSARY. Long-duration cardio workouts have their place but purely focusing on endurance can have unintended consequences:

• Cortisol Overload: Prolonged cardio spikes cortisol, the stress hormone that, when chronically elevated, encourages your body to hang on to visceral fat.

• Muscle Loss: Without counterbalance, endurance work can burn lean muscle tissue, undermining your metabolic engine.

• Metabolic Slowdown: Over time, excessive cardio can leave you stuck in a lower resting metabolic rate - meaning you burn fewer calories at rest.

Many of us, driven by outdated fitness myths, believe that more sweat equals more results. But what if we told you that building strength is the missing link in your journey to lasting health and longevity?

The Case for Strength Training

At Naia, we redefine health and longevity by harmonizing body, mind, and daily habits. Here’s why strength training deserves a starring role in your routine:

1. Elevated Metabolism
   Muscle tissue burns more calories than fat, even when you’re at rest. By lifting weights and doing resistance work, you turbocharge your basal metabolic rate—making fat loss more sustainable.

2. Hormonal Balance
   Resistance exercise helps regulate hormones like insulin and growth hormone, reducing inflammation and lowering belly fat. Unlike marathon sessions that spike cortisol, well-planned strength workouts promote a healthier hormonal profile.

3. Bone & Joint Health
   As we age, bone density and joint resilience tend to decline. Strength training stimulates bone remodeling and strengthens connective tissue, helping you stay active and injury-free well into your later decades.

4. Functional Power
   Everyday tasks—lifting your child, carrying groceries, standing up from a chair—depend on strength. Prioritizing resistance work builds real-world fitness that keeps you independent and confident.

Instead of endless cycling or running, try the following protocol:

• Two 45-Minute Full-Body Sessions per Week: Compound lifts—squats, deadlifts, presses—focused on progressive overload.

• Purposeful Cardio: Shorter, high-intensity intervals to support cardiovascular health without excess cortisol.

• Recovery & Nourishment: Improved sleep habits, balanced macronutrients, and our fermentation-based recipes to support muscle repair.

What does the research say?

• A 15% increase in lean muscle mass

• A significant drop in visceral fat (measured by our in-app Longevity Dashboard)

• Enhanced energy, clarity, and a newfound love for movement that feels empowering—not punishing

“I thought more cardio was the answer. But strength training changed everything—my body composition, my mood, and even how I approach stress.”

Your Next Steps

1. Start Simple: Two days per week, pick 3–4 compound movements. Aim for 3 sets of 8–12 reps, focusing on form over weight.

2. Fuel Wisely: Prioritize protein-rich, nutrient-dense meals. Try our kimchi-spiced chicken bowl or avocado-topped tempeh salad from the Naia Health Labs magazine.

3. Track & Celebrate: Use our Longevity Dashboard app to monitor your strength gains, body composition, and recovery metrics.

4. Join the Community: Share your progress and challenges in our private Naia members’ forum—where science meets support.

Make Strength Your Priority

Cardio isn’t the enemy, but without a solid strength foundation, your fitness journey can stall. By embracing resistance training, you’re not just building muscle - you’re crafting resilience, bolstering your metabolism, and investing in a vibrant future.

Let’s redefine what’s possible together. Here’s to living better, feeling stronger, and thriving every single day.

With health and love,
Miral & Adam
Team Naia

References:

• Khalafi M, Malandish A, Rosenkranz SK, Ravasi AA. Effect of resistance training with and without caloric restriction on visceral fat: A systemic review and meta-analysis. Obes Rev. 2021 Sep;22(9):e13275. doi: 10.1111/obr.13275. Epub 2021 May 16. PMID: 33998135.

• Maillard F, Pereira B, Boisseau N. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Med. 2018 Feb;48(2):269-288. doi: 10.1007/s40279-017-0807-y. PMID: 29127602.