Build Your Inner Antioxidant Shield: The Workout That Protects Your Cells 🧬🏋️‍♂️

Good news: your body makes its own antioxidants—and the right workout turns that system on. A new meta-analysis shows exercise can raise key enzymes like SOD, CAT, and GPX (your internal rust-fighters) while lowering oxidative damage markers such as TBARS. Translation: move smarter, and your cells handle stress better. 🧬⚡

🧪 What Regular Training Does

• Most exercise ↑ SOD, CAT, GPX overall (better defense).
• Resistance training only ↑ GPX and ↓ TBARS (less oxidative damage).
• High-intensity work sometimes ↓ CAT and didn’t lift GPX—great for fitness, but not ideal if your goal is antioxidant support.
• Very long programs (>16 weeks) didn’t add extra enzyme gains vs. well-structured shorter blocks.

👥 Age & Sex Matter (Just a Bit)

Responses were smaller in some women and in adults >45. That doesn’t mean “no benefit”—just plan for consistency, recovery, and nutrition to unlock the same wins. 💪

🧭 Dr. Oliver’s “Antioxidant Workout” (3×/week, 8–12 weeks)

Goal: Boost SOD/GPX, preserve CAT, and lower TBARS—without living at the gym.

1. 2× Resistance Days (40–50 min)
   • 5 moves: squat/hinge, push, pull, carry, calves or core
   • 3 sets × 8–12 reps @ RPE 7–8 (moderate). Rest 60–90 s.
   • Finish with an easy 5-min cooldown walk.
2. 1× Endurance Day (30–40 min)
   • Steady “conversational” pace (Zone 2, RPE 4–5): brisk walk, easy jog, cycle, or swim.
   • Optional 2–3 gentle strides (20 s easy pickups), not sprints.

🚦 If Antioxidant Support Is Your Priority, Go Easy On…

• Daily HIIT blocks—use sparingly (e.g., once every 7–10 days) if you love them.
• Ultra-marathon volume without recovery—more isn’t always more for enzymes.

🥗 Recovery That Multiplies Your Results

• Protein: 1.2–1.6 g/kg/day to repair muscle (think fish, eggs, legumes).
• Color on the plate: berries, leafy greens, cocoa, olive oil—polyphenols that work with your enzymes.
• Sleep: 7–8 h (your antioxidant system resets at night).
• Women >45: build gradually, keep resistance work, and prioritize post-workout meals + off-days.

Takeaway: The best antioxidant “supplement” might be your training plan. Lift moderately, cruise steady, repeat weekly—your cells will thank you. 🙌

Source: https://pubmed.ncbi.nlm.nih.gov/40216934/

“Your body never lies.” — Dr. Oliver