This article contains information based on my personal experiences and research and is not intended as a substitute for professional medical advice. Always consult with a healthcare professional before making changes to your health regimen.
How Your Muscles Could Be the Missing Key to Longevity
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Leaning into cutting-edge technology, this podcast is narrated by AI, providing a convenient and innovative way to engage with the content. While the delivery is AI-generated, the research and insights are entirely mine. Why not take a short walk while listening? It’s a great way to boost both your mind and body, adding a positive activity to your day.
Think muscles are just for bodybuilders? Think again. Your muscle mass could be the secret to staying youthful and resilient as you age. In this article, I'll share my journey from focusing on weight to understanding body composition and embracing strength training. You'll find insights I've gathered from books, studies, and podcasts on muscle health, while also dispelling myths and sharing strategies that kept me going—even through the grey Danish weather. Whether you're facing hormonal changes, aiming to lose weight, or want to feel stronger, this guide offers practical, easy steps to help you start today with all the key terms explained in the end.
Why Muscle Mass is Crucial as We Age
Did you know that after age 30, we lose around 3-5% of our muscle mass per decade? This loss accelerates after age 60, often resulting in sarcopenia—a decline in muscle mass and function that can lead to increased risk of falls and frailty. But here's the good news: it's not inevitable. With the right approach, you can maintain and even build muscle, setting the stage for an energetic, vibrant second half of life.
A study in the Journal of Applied Physiology found that regular exercise can preserve muscle mass and strength in older adults, challenging the idea that muscle loss is inevitable. The study compared athletes aged 40 to 81 with sedentary individuals, using MRI scans to highlight differences in muscle quality. While the 74-year-old sedentary participant showed muscles infiltrated with fat, the 74-year-old triathlete still had lean, strong muscles—almost as if they had hit the genetic jackpot. This suggests that inactivity, not ageing, is the real culprit behind muscle loss.
As Dr. Gabrielle Lyon, a leading expert in muscle-centric medicine, puts it:
Muscle is the organ of longevity.
Your muscles do more than make you look toned—they regulate metabolism, manage blood sugar, and produce hormones that contribute to vitality and energy.
The Weight Loss Myth: What Really Works
There is a common misconception that exercise alone leads to significant weight loss. While muscle mass does increase resting metabolic rate, it's not enough to drive significant weight loss by itself.
In my 40s, my husband and I trained for a marathon to celebrate our 20th anniversary together. We completed the New York marathon after an extensive six-month training program with long-distance runs, intervals, and cutting out alcohol for two months—yet I didn't lose a single kilo.
According to research, this is common because the body tends to compensate for increased physical activity by adjusting energy expenditure. It wasn't until I adjusted my diet that I started seeing real changes.
Diet: The Real Game Changer for Weight Loss
It wasn't easy, but I had to accept that exercise alone wasn't enough. I needed to change my eating habits. I focused on creating a calorie deficit, incorporating intermittent fasting and calorie restriction, which helped me achieve my first goal—losing 15% of my body weight while maintaining muscle mass.
Research shows that a high-protein diet helps preserve muscle mass during weight loss, which is crucial to maintaining metabolic health. Healthy eating (following the MIND diet - read more here), running, yoga, and occasional strength training helped me navigate weight loss during a challenging period of hormonal imbalance. Curious how I managed to lose weight while maintaining muscle? Find out here.
However, staying healthy and aiming for happy longevity requires more than just weight loss. Maintaining a healthy weight and extending my healthspan requires strong muscles. But how did I know if I had enough muscle mass? I invested in a semi-professional body composition scale. That’s when I learned about visceral fat, fat percentage, muscle and bone mass, muscle quality, and metabolic age.
Losing weight is not enough. Improving body composition, building quality muscle mass, and reducing visceral fat were the real targets that could make me healthy and resilient. This requires a consistent approach, as body composition can change quickly when people take breaks from training, especially after age 50—I’ve seen real evidence of that. These changes are hard to ignore, and they’ve reinforced my commitment to staying active.
Why Muscle Matters for Longevity
Muscle mass is about more than aesthetics; it’s crucial for:
💪 Metabolic Health: Muscles absorb glucose, regulating blood sugar levels and helping prevent insulin resistance. Muscle tissue is a major site for glucose uptake, which helps reduce the risk of type 2 diabetes.
🔄 Hormonal Balance: Muscle plays a role in hormone production, including testosterone, which impacts energy and mood as we age. Resistance training is known to help maintain healthy testosterone levels.
🦵 Joint Health and Mobility: Muscles act as shock absorbers, protecting joints, improving balance, and reducing the risk of falls—a major cause of disability in older adults.
🌱 Healthy Ageing: Maintaining muscle helps combat age-related decline. It keeps us active, independent, and enjoying life. A higher muscle mass index is correlated with a lower risk of mortality from all causes.
The FACE Protocol for Daily Movement
Dr. Vonda Wright’s FACE protocol offers a balanced approach to staying active. It focuses on four areas:
🅵 Flexibility - Start with dynamic stretches like jumping jacks or leg swings to warm up. Post-workout, hold static stretches for 30 seconds to improve flexibility and reduce injury risk. Maintaining flexibility has been shown to reduce injury risks and improve overall mobility.
🅰 Aerobic Exercise - Aim for 3 hours of moderate activity per week, like walking or cycling. Add sprint intervals twice a week to boost cardiovascular health and metabolism. Aerobic exercise improves VO2 max, a key indicator of cardiovascular health.
🅲 Carry a Load (Weightlifting) - Incorporate strength training with moves like squats or deadlifts. Lifting heavy weights builds muscle, boosts metabolism, and strengthens bones, reducing the risk of osteoporosis
🅴 Equilibrium - Practice balance exercises, like standing on one leg while brushing your teeth. Balance training reduces fall risk and keeps your core strong.
Pick one element to start with today—whether it’s stretching, walking, lifting, or working on balance—and build from there. Consistency is key.
How to Stay Motivated and Be Your Own Best Supporter
Motivation and consistency are two of the biggest challenges I've faced, and they're common struggles for many. Waiting for motivation to kick in isn't a reliable strategy. If I waited to feel motivated, I would miss too many workouts, especially on grey Danish mornings when the couch was more inviting.
Another major pitfall was self-sabotage. When my willpower slipped, I’d often feel like I'd ruined everything, leading to guilt and giving up. This "all or nothing" mentality only led to setbacks. I had to let go of the idea of perfection. One indulgence or missed workout doesn't erase progress. Consistency matters more than perfection. Here's what worked for me:
📅 Schedule It: Treat workouts like non-negotiable appointments. Putting them on my calendar made them part of my routine.
🤝 Buddy Up: Working out with a friend kept me accountable and made it more enjoyable. Studies show that having a workout partner can increase adherence to fitness routines.
🎮 Make It Fun: Fitness apps like Garmin or Oura turned workouts into a fun competition. Gamification is proven to boost motivation and consistency.
🏃♀️ Just Get Moving: Starting is often the hardest part. Even a short workout is better than none.
💖 Forgive Yourself: Treat slip-ups with kindness. Be kind to yourself after setbacks to stay consistent. Studies have shown that self-compassion after setbacks leads to better long-term adherence to health goals. Move on and get back to your routine without dwelling.
Building Resilience Through Action
The truth is, building muscle isn't just about exercising intensely or lifting heavy weights all the time. A holistic approach—one that includes rest, proper nutrition, quality sleep, and a positive mindset—is essential for real results. Here is a simple but effective action plan that works:
💪 Strength Training: I've found that making strength training a regular part of my week, even if it's just twice, has been incredibly effective. I follow the FACE approach with a mix of running, yoga/Pilates, and strength training, plus fun activities like weekend dance.
🥗 Nutrition: For me, fueling my body with a protein-rich diet has been key to supporting muscle growth and overall wellness.
🛏️ Sleep: I've learned that focusing on 7-9 hours of sleep each night is crucial for muscle recovery and maintaining high energy levels. Find out how to fix sleep during hormonal changes in this related guide.
🧘♀️ Stress Management: Incorporating relaxation techniques, such as meditation or breathing exercises, has helped me manage stress and stay consistent.
💡 Stay Determined and Kind to Yourself: I've found that focusing on sustainable habits is the best approach. Small, consistent efforts really add up. And if I slip, I remind myself to just get back up—it's no big deal!
The road to health and strength isn’t always smooth, but the key is to keep moving forward, even when motivation dips. Embrace the journey!
Stay healthy, stay lean, and lift it up! 🏋️♀️
Key Terms Explained
Body Composition: The proportion of fat, muscle, bone, and other tissues in the body. back
Sarcopenia: The age-related loss of muscle mass and function. back
Metabolic Rate: The rate at which the body expends energy (calories) at rest. back
Hormonal Imbalance: A disruption in the normal levels or function of hormones in the body. back
Healthspan: The period of life spent in good health, free from significant age-related diseases or limitations. back
Visceral Fat: Fat stored deep within the abdominal cavity, surrounding vital organs. back
Insulin Resistance: A condition in which the body's cells become less responsive to the effects of insulin, leading to elevated blood sugar levels. back
VO2 Max: The maximum amount of oxygen a person can utilise during intense exercise, a measure of cardiovascular fitness. back
Osteoporosis: A condition characterised by weak and brittle bones, increasing the risk of fractures. back
Gamification: The application of game-design elements and principles to non-game contexts. back
