Aim for 150 minutes of moderate to vigorous exercise and two days of strengthening activities per week to gain an average of four extra years of life and extend your health span.
Even very old individuals (90-99 years old) can significantly improve gait speed and strength through resistance exercise, which is crucial for maintaining function and preventing decline.
Aim for a minimum of 1.2 grams of protein per kilogram of body weight per day, and potentially up to 1.6 g/kg for athletes and older adults, as the current RDA (0.8 g/kg) is considered a minimal intake, not optimal for muscle support, especially with age.
Periods of disuse, such as bed rest during hospitalization or prolonged inactivity, dramatically accelerate muscle loss, especially in older adults, making recovery difficult and leading to a steeper decline.
Being physically active, including both aerobic and resistance exercise, is crucial for maintaining vascular insulin sensitivity and combating age-related anabolic resistance, which makes muscles less responsive to protein.
Giving up smoking is a crucial step for improving health and extending lifespan, as it is a major factor in shortened lifespan and poor quality of life.
Strive to maintain a healthy body weight, avoiding excessive weight gain, as this is a fundamental step towards aging well and overall health.
Muscle mass, a highly hydrated tissue, is critical for overall health, especially as one ages, and its preservation is vital.
Maintaining muscle mass is critical for health and is an important component of the frailty index, which is a strong predictor of mortality in older adults.
Control chronic low-grade inflammation, as it contributes to anabolic resistance and can hinder the effectiveness of nutritional and exercise interventions for muscle health.
Perform resistance training at least twice a week for 30-45 minutes, aiming for high levels of effort until fatigue, as this is a major driver of strength and muscle gains, with three times a week offering even greater benefits.
Supplementing with high-dose omega-3 fatty acids can be anti-catabolic, helping to mitigate muscle atrophy during disuse and aiding quicker recovery, particularly beneficial for older populations.
Supplement with Vitamin D, especially in winter months or northern latitudes, due to widespread deficiency and its crucial role as a steroid hormone regulating numerous genes beyond bone health.
Creatine monohydrate is a safe and effective supplement for muscle growth and cognitive performance, even for those not physically active, with a recommended dose of 4-5 grams per day.
Accumulate muscle mass through concerted resistance exercise in your younger years (30s-70s) to create a higher plateau, which helps buffer against age-related muscle loss and functional decline.
Leucine, an essential branched-chain amino acid, acts as a potent trigger for muscle protein synthesis, and older individuals may require more leucine or higher quality protein to stimulate this process effectively.
Older adults, especially women, should increase protein intake at breakfast with nutrient-dense sources like Greek yogurt or eggs to achieve a more even protein distribution throughout the day.
For most people, the total daily protein intake is more important than precise timing; however, elite athletes may benefit from even distribution of protein throughout the day.
After exercise, prioritize recovery by rehydrating with fluids, refueling with carbohydrates, and repairing muscles with protein, as these macronutrients are the primary drivers of the restorative process.
Pay attention to what you eat 80% of the time, focusing on less red meat, more fish, and fewer refined carbohydrates, allowing for occasional indulgences.
Reduce alcohol consumption to improve overall health, as excessive drinking negatively impacts longevity and well-being.
Not eating two to three hours before bed can be beneficial for most people, as insulin sensitivity is lower in the evening, allowing for a period of digestive rest.
When in a caloric deficit, consider increasing protein intake to help counteract the catabolic effects on muscle, as calorie deficits can accelerate muscle breakdown.
Cooking, sprouting, and fermentation of plant-based proteins like beans and legumes can liberate proteins and reduce anti-nutritional effects, making them more bioavailable and closer in quality to animal proteins.
You don’t need a gym to do resistance workouts; start with bodyweight exercises like air squats or wall push-ups to overcome barriers and initiate physical activity.
Regular sauna use or heat exposure can alleviate muscle atrophy by activating heat shock proteins, which help prevent protein misfolding and support muscle health, potentially synergizing with exercise benefits.
Sauna use can improve mental well-being, including reducing anxiety and depressive symptoms, with effects comparable to some pharmaceutical interventions.
If unable to meet protein needs through whole foods, protein supplements are a convenient and useful option, especially for older adults with reduced appetite or difficulty chewing.
Testosterone-boosting supplements are generally ineffective and a waste of money; focus on resistance training instead, as normal fluctuations in testosterone do not significantly drive muscle protein synthesis.
Branch chain amino acid (BCAA) supplements are largely ineffective because only leucine is the important component for muscle protein synthesis, and if you’re already consuming a high-protein diet, they are redundant.
Be cautious with exogenous hormones like steroids and growth hormone, as their super-physiologic levels can lead to uncontrolled growth and potentially increase cancer risk, despite their muscle-building effects.
For older individuals struggling to consume enough protein, supplementing with 3-4 grams of leucine per meal can enhance muscle protein synthesis, mimicking the effect of a larger protein dose.