Podcast Summary: The Rena Malik, MD Podcast

Episode: This One Habit Could Protect Your Brain, Sex Drive, and Independence
Date: January 9, 2026
Host: Dr. Rena Malik
Guest: Michael Joseph Gross, journalist and author of "Stronger"

Episode Overview

This episode highlights the transformative impact of strength training—not only on physical fitness, but also on brain health, sex drive, longevity, and overall independence. Host Dr. Rena Malik and guest Michael Joseph Gross dissect the history, cultural misconceptions, and evolving science of muscle training. The conversation blends historical anecdotes, recent scientific evidence, and actionable advice, making a compelling case for cultivating muscle at all ages while dispelling entrenched myths about strength.

Key Discussion Points & Insights

1. The Forgotten Power of Muscle (00:00–03:43)

• Historical misconceptions: Ancient civilizations misunderstood muscle’s function. Greek and Roman doctors thought muscles were padding or even a threat to intellect and the soul.
  • Quote: “Ancient Roman doctors believed that if you built more muscle, you could actually smother your soul.” — Michael Joseph Gross (00:11)
• Modern science: Only by the 17th century did medicine recognize muscle as central to movement. Today, muscle’s link to bone, cardiovascular, and mental health is clear.

2. Strength as Connection, Not Self-Assertion (03:53–06:53)

• Inspired by Michael Pollan’s view of food, Gross reframes strength as connection (to self, community, and even biology), moving beyond seeing it as “self-assertion.”
  • Quote: “What if we started to think about strength less as a form of self assertion and more as a form of connection?” — Michael Joseph Gross (04:05)
  • In Ancient Greece, strength was viewed communally—a collaboration between humans and gods.

3. Evolving Cultural Attitudes Toward Strength (06:53–13:46)

• Muscle & intellect rivalry: Roman doctors saw big muscles as mentally dulling. Modern research refutes this, showing strength training can increase brain volume, particularly in regions tied to empathy and memory (e.g., the posterior cingulate cortex) [11:27].
• Medical education gap: Even today, resistance training is undervalued in medical curricula.
  • Quote: “[About med school:] Nothing.” — Dr. Rena Malik on learning about resistance training (12:30)
• Preventive potential: Malik stresses the need for medical practice to focus more on prevention and habit-building, not just treatment.

4. Prioritizing Strength Across the Lifespan (13:46–17:11)

• WHO recommendations for the elderly: Strength first, then balance, then aerobics—for independence.
• Sarcopenia starts early: Age-related muscle loss begins in youth; all kids (not just athletes, not just boys) should develop muscle.
  • Quote: “If we would build up our kids, encourage our kids to get strong, not just the athletes, but every kid… this whole society would be in a much better place.” — Michael Joseph Gross (15:22)
• Debunking myths: Weight training is safe for young people if supervised. Most injuries result from accidents, not technique.

5. The False “Brain vs. Brawn” Divide (19:22–20:23)

• Origins of the stigma: The body-mind energy “split” and anti-muscular sentiment stem from historic misunderstandings.
• Jan Todd & George Barker Winship: Todd’s research uncovered a forgotten wave of strength training, even among Victorian women, and Winship was a 19th-century physician who prescribed heavy lifting for health.

6. Exercise as Medicine and Social Routine (23:53–26:57)

• 19th-century health lifts: Early US gyms served both men and women as a routine social and medical practice. Exercise as medicine isn’t new, but today’s environment lacks such normalization.
• Gross and Malik dream aloud about re-integrating quick, easy lifting into schools, offices, and public life.

7. Strength Training for Mental and Sexual Health (33:00–36:15)

• Mental health: Modern studies show full-body strength training can reduce depression as effectively as medication for many people.
  • Quote: “A full body program three times a week treated depression for 75% of people, as well as the best antidepressant medication.” — Michael Joseph Gross (33:40)
• Sexual health: Strength training boosts libido and reduces erectile dysfunction, with enhanced satisfaction for both genders.
  • Quote: “Men who strength train have less erectile dysfunction and just generally more sexual satisfaction.” — Dr. Rena Malik (35:25)

8. Combatting Age-Related Decline (36:17–45:57)

• Joint health and independence: A 12-week program can reduce hip surgery risk by 44%. With demographic shifts, mobility maintenance is critical.
• Groundbreaking studies:
  • Elderly—even nonagenarians—can dramatically improve strength with simple resistance training (174% average increase; knee extensions, then leg press) [42:51–45:57].
  • Simple strength gains led to 35% more daily activity and restored independence.

9. Practical Approaches for All Ages

• For seniors: Start small, get help at the gym, ask for guidance, and combine lifting with basic nutrition [47:00–48:14].
• For the sedentary/job-bound: Try “desk-proofing workouts” (hip thrusts and rows) daily.
  • Quote: “Before you sit down at your desk for the day, you just load up some tension in the muscles that for the rest of that day are going to be starved for attention.” — Michael Joseph Gross (52:21)
• Gluteal focus: The glutes are evolutionary “hallmarks of humankind”; prioritizing them helps with mobility and even attractiveness.
  • Fun fact: No other mammal has a “gluteus maximus”—it’s a uniquely human muscle [53:47].

10. Strength, Attractiveness, and Confidence (57:02–61:23)

• Perceptions differ: While common wisdom posits an “upper limit” to muscle attractiveness (the reverse U curve), real-world evidence suggests more muscle is generally seen as more attractive, particularly in men.
  • Self-perception: Strength training improves confidence and muscular self-image, even before visible changes.
  • Quote: “Men who lift weights think of themselves as more muscular even if they haven’t changed the shape of their bodies.” — Michael Joseph Gross (59:40)
• Confidence begets desirability: Positive self-perception from strength training boosts confidence in all life areas.

11. Overcoming Barriers & Social Support (61:23–66:58)

• Safety: With supervision and proper technique, strength training is extremely safe—even for older adults (just 1 minor injury in a review of 2,500+ older subjects, 62:33).
• Overcoming intimidation: Start small, seek support from trainers or peers, use available programs (Silver Sneakers, gym staff, family).
• Highlight: Support networks and asking for help are essential, as is building social infrastructure and habits for lifelong health.

12. The Medical System and Societal Shifts (66:58–78:14)

• Sarcopenia is NOT inevitable: Muscle loss with age can be stopped or reversed with resistance training.
  • Quote: “It means that it’s inevitable if you don’t do anything about it.” — Michael Joseph Gross (66:59)
• Changing medicine: There’s a gap between what doctors know and practice regarding prescribing exercise.
  • Quote: “96% of [medical school deans] said students should prescribe exercise… but only 6% of those schools required any kind of instruction in exercise.” — Michael Joseph Gross (76:07)
• Clinic innovation: Some clinics now integrate exercise equipment and prescriptions as routine care.
• Vision: Medicine should combine clinical, nutritional, psychological, sleep, stress, and exercise expertise for whole-person care.

13. Mindset Shifts for Lifelong Strength (72:08–79:41)

• Wisdom over perfection: The pursuit of the “perfect” plan is the biggest mistake; focus instead on consistency, adaptability, and effort.
  • Quote: “The most harmful approach… is to strive after a perfect program. There’s no perfect program.” — Michael Joseph Gross (72:08)
• Athletic training as wisdom: Ancient writings equated training with wisdom, on par with all arts and sciences.
• Personal transformation: Writing the book led Gross to see training as a patient, lifelong, multi-generational investment—not just for himself, but for family, community, and future.

Memorable Quotes & Timestamps

• “Ancient Roman doctors believed that if you built more muscle, you could actually smother your soul.” — Michael Joseph Gross (00:11)
• “What if we started to think about strength less as a form of self assertion and more as a form of connection?” — Michael Joseph Gross (04:05)
• “For ancient Greeks, muscle really was considered to be nothing more than insulation or padding.” — Michael Joseph Gross (07:18)
• “Heavy weight training actually increases the size of the brain’s posterior cingulate cortex…the seat of empathy and emotional memory.” — Michael Joseph Gross (11:27)
• “If we would build up our kids…not just the athletes, but every kid…this whole society would be in a much better place.” — Michael Joseph Gross (15:22)
• “A full body program three times a week treated depression for 75% of people, as well as the best antidepressant medication.” — Michael Joseph Gross (33:40)
• “Strength is a form of connection. And this is not just about you. Your workouts are not just about you. They’re about being able to be with the people you love for as long as you possibly can.” — Michael Joseph Gross (78:14)
• “Before you sit down at your desk for the day, you just load up some tension in the muscles that...are going to be starved for attention.” — Michael Joseph Gross (52:21)
• “The most harmful approach to strength training is to strive after a perfect program. There’s no perfect program.” — Michael Joseph Gross (72:08)
• “We right now are at a crossroads in the history of exercise and medicine.” — Michael Joseph Gross (66:58)

Notable Segments & Timestamps

• Ancient beliefs & their long shadow: (00:00–11:26)
• Why/How medicine overlooked muscle: (07:18–13:46)
• Modern public health recommendations: (13:46–15:53)
• Debunking strength training myths (children, safety): (17:11–19:37)
• Strength, mental health, and libido: (33:00–36:15)
• Strength training reverses frailty in the elderly: (42:51–45:57)
• How to help yourself (or others) get started at any age: (47:00–55:21)
• Attractiveness, self-esteem, and gender: (57:02–61:23)
• Overcoming gym intimidation & social support: (61:23–66:58)
• Medical system barriers & “exercise as prescription” clinics: (66:58–78:14)
• Summary thought—strength as connection: (78:14)

Practical Takeaways

• Start strength training at any age; benefits accrue at every stage of life, including for the very old and frail.
• Don’t chase perfect routines; focus on consistent, relative effort and gradual improvement.
• Ask for help, use available resources (trainers, gym staff, social media, programs for seniors or kids).
• Make strength social—work out with family, friends, or community members to magnify benefits and reduce intimidation.
• Muscle loss is avoidable—don’t accept sarcopenia as inevitable; prevention is possible.
• See muscle as an investment in independence, brain health, mood, and sexual wellbeing—not just appearance.
• Move toward a mindset that strength is connection and wisdom, not just self-assertion or aesthetics.

Recommended Resources & Further Reading

• Books by Michael Joseph Gross: michaeljosephgross.com
• Follow on Instagram: @michaeljosephgross
• WHO and American College of Sports Medicine position statements (searchable online)
• Jan Todd’s works on strength history, especially among women
• Research by Maria Fiataroni Singh on resistance training and elders
• Position statements by National Strength and Conditioning Association

Final Message

“Strength is a form of connection. And this is not just about you. Your workouts are not just about you. They’re about being able to be with the people you love for as long as you possibly can.”
— Michael Joseph Gross (78:14)

For the full story, scientific context, and practical strategies, listen to the episode or check out Michael Joseph Gross’s book, “Stronger.”