person holding black barbell to work on muscle fitness
Photo by Victor Freitas on

Why Muscle Fitness Is Essential

Peter Attia stated in his recent book Outlive: “The strong association between cardiorespiratory fitness and longevity has long been known. It might surprise you, as it did me, to learn that muscle may be almost as powerfully correlated with living longer.” 

Indeed, when we start losing muscle mass and strength (clear signs of sarcopenia) and do not do anything about it or not enough, this can lead to numerous other problems. This can give rise to frailty and issues with mobility, falls and fractures, lower activity levels, loss of independence, weak bones, and possible weight gain from not moving enough throughout the day. When it comes to our metabolism, sarcopenia can lead to a lower resting metabolic rate, which can bring about insulin resistance and hypertension, among other things. 

woman doing push ups to enhance muscle fitness
Photo by Karl Solano on

The Importance of Strength Training Exercises

As explained in Questions and Answers: A Guide to Fitness and Wellness, between the ages of 25 and 30, muscle mass and strength begin to decline. This is mostly due to lower levels of key hormones and a tendency to lessen overall physical activity. But if we make an effort to do regular strength training exercises between the ages of 20 and 60, then the peak we usually reach around age 30 can be maintained until we reach our sixties. Otherwise, by age 40, our muscle strength is already less than what it was at age 20. After the age of 60, even though key hormones are still declining, we can continue to enjoy consistent muscle fitness if we apply ourselves to diligently do strength training exercises on a regular basis (even without prior real experience), whatever our age, even if close to 99 (consult your personal physician first, of course). Check out the Primal Blueprint Fitness Pyramid for more guidance.

man lifting dumbbell in gym to increase  muscle fitness
Photo by Andres Ayrton on

On a Final Note

Being in my fifties, I am highly motivated to do what it takes to keep my muscle mass and strength for as long as possible. I actually intend to improve my current state as I never really focused on strength training exercises per se. I want to postpone sarcopenia and anything that could be related to it. Improving bone density and having better blood glucose transport are also very important to me. As we can start strength training at any age, whether with free weights, resistance bands, and/or simple bodyweight exercises, I am confident this will be a great addition to the cardio and stretches I have done for years. Muscle fitness is truly essential. 

Until next time!


Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony Books. 

Liguori, G., & Carroll, S. (2023). Questions and Answers: A Guide to Fitness and Wellness (6th ed.). McGraw-Hill Education.  

Price, A. (2016, February 22). 10 Ways to Stave Off This Weakening Condition. Dr. Axe. 

You can also find me on Instagram.

Success! You're on the list.

Kettlebell swings to help strengthen your bones
Photo by Pixabay on

Preserving Bone Health

With another year just around the corner, strengthening your bones can be one of your top new year’s resolutions. Bones make up our skeletal system, which provides our body support and shape, shields our vital organs, and facilitates movement by offering a rigid structure for muscle attachment. According to recent research, preserving bone density as we age can have a beneficial effect that goes beyond bone health, helping to modulate muscular, metabolic, and cognitive health. So what to do? The two main strategies to strengthen your bones are everyday movement/exercise and eating healthy foods.

Everyday Movement and Exercise

Any weight-bearing activity will stimulate the body to make more bone. It can be as simple as walking because each step we take (moving our body with gravity in the equation) helps to cue the body to strengthen the bones. Taking long walks is a plus. You can add some brisk walking, jogging, or running. I also like using a jump rope at home and stairclimbing at the gym. 

Body weight exercises are needed too. Choose whichever ones are easy for you to do on a regular basis. Try the four Primal Essential Movements (planks, pushups, squats, and pullups)! Weight-lifting, whether at home with some light dumbbells/kettlebells or at the gym, is yet another great option. According to the Primal Blueprint Fitness Pyramid, strength training doesn’t have to be more than twice a week for 10-30 minutes at a time.

Beneficial Foods

Having an overall healthy diet, with no ultra-processed foods and minimal sugar intake, is the main thing. To this, keep in mind that consuming collagen (a protein building block of bones and other tissues) found in bone broth, for instance, and leafy greens (a significant source of calcium and vitamin C) will benefit your bones a great deal. And don’t forget foods high in omega-3 fats that enhance bone health such as sardines, anchovies, flaxseeds, chia seeds, and walnuts. Last, thinking about nourishing your joints goes hand in hand with the health of your bones.

Have a Wonderful New Year!!


Lipman, D. F. (2022, December 12). 7 Ways to Save Your Bones and Keep them Healthy. Frank Lipman MD.

Lippert, L., & Hurrell, J. (2017). Clinical kinesiology and anatomy. (p. 13) F.A. Davis Company.

You can also find me on Instagram.

Success! You're on the list.