Aging is aninevitable part of life, but how we age is largely within our control. In arecent podcast episode, JJ Virgin, a four-time New York Times best-sellingauthor and celebrity nutrition expert, shared her insights on aging powerfully.This blog post delves into the actionable strategies discussed in the episode,focusing on muscle strength, proper nutrition, and the importance ofrelationships in maintaining health and vitality as we age.
As we age, starting around age 30, wecan lose up to 1% of our muscle mass each year, which can escalate to 3-8% perdecade. This decline in muscle mass and strength is even more pronounced aftermenopause due to a drop in estrogen, an anabolic hormone that helps buildmuscle.
● Muscle Mass vs. Muscle Strength:Muscle mass refers to the amount of muscle in your body, while muscle strengthis about how much you can move at once. Muscle power is about the speed ofmovement.
● GripStrength: Research shows that grip strength is a significant indicator ofoverall health. Those in the lowest grip strength percentiles have higherall-cause mortality rates.
1. Use a Hand Grip Dynamometer: Thistool, available on Amazon for about $30, can help you measure your gripstrength. Test each hand three times to get an average and compare the strengthbetween both sides.
2. IncorporateFunctional Movements: Exercises like the farmer’s carry, where you aim to carryabout 50% of your body weight in each hand, can significantly improve gripstrength and overall functional strength.
Resistance training is crucial formaintaining muscle mass and strength. JJ Virgin emphasizes the importance oflifting heavy things, jumping, and engaging in activities that promote strengthand power.
● Bone Density: Strength training notonly builds muscle but also improves bone density, reducing the risk ofosteoporotic fractures.
● FunctionalStrength: Maintaining functional strength is essential for daily activities andoverall quality of life.
1. Start with Bodyweight Exercises:Begin with exercises like squats, push-ups, and lunges to master movementpatterns before incorporating weights.
2. GraduallyIncrease Intensity: As you become more comfortable, gradually increase theweight and intensity of your workouts.
Proper nutrition, especially proteinintake, is vital for building and maintaining muscle mass. As we age, weexperience anabolic resistance, making it harder to build muscle, which meanswe need to consume more protein.
● Protein Requirements: Aim for aminimum of 0.7 grams of protein per pound of your target body weight. Formuscle gain, aim for 1 gram per pound of target body weight.
● ProteinTiming: Spread your protein intake throughout the day to maximize muscleprotein synthesis.
1. Prioritize Protein: Start your mealswith protein-rich foods to feel fuller and reduce cravings.
2. ConsiderSupplements: Creatine is a well-researched supplement that can improve energyproduction, muscle recovery, and cognitive function.
Strong relationships with people whoare fit or fitter than you can motivate you to stay on track with your healthand fitness goals.
● Social Support: Surrounding yourselfwith active friends can provide the encouragement and accountability needed tomaintain a healthy lifestyle.
● CommunityEngagement: Participating in group activities or fitness classes can enhanceyour social connections and overall well-being.
1. Join a Fitness Group: Find a localfitness group or class that aligns with your interests and fitness level.
2. StayConnected: Regularly engage with friends and family who support your health andwellness goals.
While many people focus on weightloss, it’s more important to prioritize body composition. Optimizing yourprotein intake, ensuring you’re moving enough, and incorporating resistancetraining can help you build muscle and improve your overall health.
● Muscle Mass: Increasing muscle massimproves resting energy expenditure and insulin sensitivity.
● TrackingProgress: Use bio-impedance scales or DEXA scans to track body compositionrather than just weight.
1. Monitor Body Composition: Regularlytrack your muscle mass and body fat percentage to ensure you’re makingprogress.
2. Focuson Strength: Prioritize building muscle over losing weight to achieve betterhealth outcomes.
Recent research shows thataccumulating just 4.5 to 10 minutes of exercise snacks throughout theday—broken into 1 to 2-minute bursts—can significantly lower the risk ofall-cause mortality, heart disease, stroke, diabetes, and cancer.
● Small Bursts of Activity:Incorporating short bursts of activity throughout the day can have significanthealth benefits.
● MetabolicImpact: Even a minute of air squats can have the same blood sugar responsebenefits as 30 minutes of walking.
1. Incorporate Movement: Add smallbursts of activity, like air squats or jumping jacks, after meals or duringbreaks.
2. StackHabits: Connect your eating habits with exercise snacks to improve yourmetabolism and overall health.
Aging powerfully is about takingproactive steps to maintain muscle strength, proper nutrition, and strongsocial connections. By incorporating resistance training, prioritizing proteinintake, and engaging in regular movement, you can significantly improve yourhealth and quality of life as you age. Remember, it’s never too late to start.Embrace the journey and empower yourself to age powerfully!
Formore insights and resources, visit JJ Virgin’s website at jjvirgin.com and check out her podcast, "Well Beyond 40." Don’t forget todownload her freebie on exercise snacks to start incorporating more movementinto your day.
