Happy Sunday Reader,

Hope this email finds you well.

We are all pretty aware these days of the importance of exercise and the benefits we get both physically and mentally from regular exercise, especially as we change age categories (my way of saying we are getting older:-)!

What is less understood is the life changing benefits of preserving and building our muscle at any stage of our lives. Muscle is an incredible organ that has a range of influences on our body including functional strength and independence, metabolic and hormonal, bone health, brain health and chronic disease prevention. It is truly the organ of longevity and healthspan.

Muscle is often overlooked as a crucial component of health. As a menopause and nutrition coach, I've seen firsthand how gaining and preserving muscle can drastically improve the quality of life. Today I will be diving deep into some of the reasons why muscle is vital for longevity and what steps to take to build and maintain it effectively.

Muscle is more than just tissue that allows movement. It’s a dynamic organ playing a significant role in our metabolism, overall health, and LONGEVITY.

The Role of Muscle in Overall Health

Muscle contributes to the body's metabolic rate, influences hormone levels, and impacts the strength and stability of our bones and joints. It's integral to maintaining a healthy and active lifestyle.

Muscle and Metabolism

Muscles are metabolically active tissues that burn calories even at rest. This crucial metabolic activity helps in managing weight and improving metabolic health, which is particularly important as our metabolic rates often slow down with each decade.

Muscle and Bone Density

Your muscle strength directly affects bone health. Strong muscles support and protect bones, reducing the risk of osteoporosis and fractures, which are common concerns for every one especially as we get older. And this affects both women and men.

Muscle as a Protective Organ

Muscle acts as a protective layer for internal organs and joints, cushioning them from injuries. It also supports overall physical function and mobility, making daily activities easier and reducing the risk of falls. Unfortunately for all of us, hormonal changes especially in menopause accelerate muscle loss. This loss can lead to decreased strength, mobility issues, and an increased risk of chronic diseases.

When it comes to building good quality muscle, not all exercise is the same. As much as I love walking, and walking is a fabulous exercise for our cardio vascular and mental health, it doesn’t quite cut when it comes to building our muscle. Our muscle needs to be progressively loaded to provide a stimulus for growth. This means it needs to be fatigued to a degree that requires the muscle fibres to become stronger and adapt for the next time it is required to work. And this is why I am so obsessed with strength training for everyone as I know for sure that it is the best way to build muscle.

I can truly say, without a shred of doubt, that strength training is the most effective way to progressively load muscles, to build and preserve them! And, it does not have to be boring or complicated! Strength training can include a variety of exercises such as weight lifting, resistance band exercises, and bodyweight exercises like push-ups and squats. The key is to start with manageable weights and gradually increase resistance as strength improves.

When strength training, focus on compound movements that work multiple muscle groups simultaneously, such as squats, deadlifts, and chest and overhead presses. These exercises are efficient and provide the most significant benefits.

If you are a beginner, I always advocate to start out training with a strength coach so you can start slowly and focus on form to prevent injuries. As strength improves, you can then start to progressively load and gradually increase the weight or resistance. This ensures continuous muscle growth and strength gains. Consistency is crucial in strength training. Regular workouts, combined with proper rest and recovery, lead to significant improvements in muscle mass and strength over time.

Role of Nutrition in Muscle Maintenance

Protein is the building block of muscle. Consuming adequate protein supports muscle repair and growth, which is vital for maintaining muscle mass. Aim for at least 1.2 to 1.5 grams of protein per kilogram of body weight per day. For most people, especially menopausal women, this translates to around 80-100 grams of protein daily. Include a variety of protein sources in your diet such as lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. Plant-based proteins like tofu and tempeh are also excellent choices.

I recommend distributing your protein intake evenly throughout the day, with each meal containing 20-30 grams of protein. This approach supports continuous muscle protein synthesis. Protein supplements in the form of a good protein powder can be a convenient way to top up your daily protein needs, especially if you struggle to consume enough protein through food alone.

As you can see, building muscle takes some work, but it is well worth it if we are to age well and HEALTHFULLY! It requires combining strength training with a balanced diet rich in protein, healthy fats, and carbohydrates. It will also mean that you stay hydrated for muscle function and recovery.

Muscles also need time to repair and grow. Ensure you get enough sleep and include rest days in your training schedule to prevent overtraining and injuries.

To recap: Muscle plays a crucial role in LONGEVITY and overall health, especially for as we get older. Building and maintaining muscle through strength training and proper nutrition is almost NON-NEGOTIABLE if we want to maintain quality of life. It’s never too late to start, and the benefits are immense.

If you need help to start your muscle building journey Reader, don’t hesitate to hit reply to this email and we can see how we can work together. Always happy to hear from you!

Please share this newsletter with family members, friends and colleagues. Always so grateful for your support.

To your continued best health,

Wanjira

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