Your diet is one of the major ways in which you can give either the right or wrong tissue the competitive advantage. By eating inflammatory foods, such as sugar/fructose, grains, other high-net-carb foods, trans fats and processed foods in general, your body will generate inflammatory cytokines. And you simply cannot exercise your way out of a bad diet. No amount of exercise will successfully create enough myokines to out compete the inflammatory cytokines produced by an unhealthy diet.

That said, in combination with a healthy fat-burning diet, one of the most effective ways to boost myokines is by high-intensity strength training, also known as SuperSlow weight lifting. Regular high-intensity interval training (HIIT) can also be used, but SuperSlow strength training is more effective for boosting myokines. (Both will boost human growth hormone (HGH), which is another potent fitness and anti-aging hormone.)

While high-intensity strength training gives you all the benefits of HIIT — including all the cardiovascular benefits — it also induces a rapid and deep level of muscle fatigue. Muscle fatigue triggers the synthesis of more contractile tissue, along with all the metabolic components to support it — including more myokines. To learn more about high-intensity strength training, please see this previous article on SuperSlow weight lifting.

To Optimize Your Weight, Remember to Address Your Diet and Meal Timing

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