Dr. Betty MurrayHelping Women Navigate Menopause | Speaker, Author, and Advocate for Women's Health Over 40

Build Muscle, Fight Senescent Cells

5 Jun 2026 · 1 min

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In this monologue, Dr. Betty Murray explains that myokines released by active muscle can eliminate senescent cells. She argues that the more muscle mass you have and the more frequently and intensely you work it, the greater the senescent‑cell killing effect. She proposes a non‑pharmacological anti‑aging protocol: combine aerobic and resistance training at roughly 80–85% of maximal effort, performed at least three times per week for a minimum of three months. According to her, this regimen can lower an individual’s senescent cell load by up to 40%, offering a drug‑free way to improve health by getting lean, strong, and fit.

Chapters

It turns out that the myokines produced by working muscle kill senescent cells. The more muscle you've got, the more frequently and vigorously and longer it's worked, the more senescent cells you kill. Okay. People who work out, who take up both aerobic and resistance training and push themselves to 80 to 85% of max at least 3 times a week for at least 3 months can reduce their senescent cell load by up to 40%. That's amazing. So without drugs, without anything fancy being done, if you're really willing to eat less and work more, if you can get lean and strong and fit and make your body work, you can kill senescent cells.