What Needs to Shift?

Most of us track steps, calories, even sleep, but we’re missing what might be the most powerful predictor of healthy aging: muscle mass, the unsung hero of longevity 🏋️‍♂️.

A major study of over 3,600 participants found that those in the highest 25% of muscle mass had a 19% lower risk of death compared to those in the lowest 25%—regardless of age, weight or metabolic factors.¹ 🎯

"But wait, I get my 10,000 steps every day. Isn't that enough?"

Not exactly.

While hitting your step goals is great for overall health, walking alone won't preserve your muscle mass. Even dedicated runners—those seemingly immortal beings who run 26.2 miles for fun—often fall short in muscle mass.

Why?

Because activities that just get your heart pumping, while fantastic for your cardiovascular health, don't give your muscles the stimulus they need to preserve the lean muscle that’s crucial for longevity.

After the age of 40, your body starts quietly discarding muscle like it’s going out of style:

• Starting then, you lose 3-8% of you muscle mass every decade (sneaky!) ⬇️

• The loss doubles after age 60 (yikes!) 📉📉

• By age 80, most people have lost 40% of their muscle mass (that's like losing an entire leg's worth of muscle 😳)

The graph below highlights your fat-free mass—all the parts of your body that aren’t fat, with muscle leading the charge. Think of it as a rough proxy for muscle mass—a metric that often steals the spotlight in studies. See how it starts to slide downhill after 40?

The good news: you can hit the brakes and slow that decline dramatically.

The Power Plant in Your Body ⚡

While many view muscles merely as tools for lifting groceries or beach-worthy selfies 🏖️, these remarkable tissues serve as sophisticated metabolic powerhouses.

Let's say you enjoy a hearty sandwich for lunch 🥪. If your muscles are active and healthy, they'll eagerly put that glucose to work. If not? Well, your fat cells are more than happy to step in as storage units and house those calories like guests who overstay their welcome.

The result? A cascade of unwanted effects: higher blood sugar, increased inflammation, and greater risk of chronic diseases.

The Muscle-Brain Lifeline 🧠

Your biceps might be doing more for your memory than daily crossword puzzles. A major research study tracking people for 10 years found that those with greater muscle strength—which is closely tied to muscle mass—had a significantly lower risk of developing dementia.²

When you build muscle, you’re not just getting stronger—you’re also sparking the production of a brain-boosting molecule called BDNF. Think of it as your brain's personal maintenance crew, keeping your neurons sharp and resilient. This matters because conditions like Alzheimer's often start with metabolic problems like inflammation and poor blood sugar control. By building and maintaining muscle, also you're creating a powerful shield for your brain.³

Your Biological Insurance Policy 🛡️

How much effort does it take to start reaping these benefits?

Not much.

Just one hour of strength training can dramatically can result in 10% to 20% lower risk of death, cancer and heart disease.⁸ In another study, participants who completed 3 simple workouts a week saw significant improvements in their blood sugar, inflammation, and cholesterol levels after just 8 weeks.^4 5

A study of older adults in Chile revealed that those in the lowest range of muscle mass faced a significantly higher risk of death. Over a four-year follow-up, participants with the least muscle mass had a 15% higher risk of dying for every meaningful drop in muscle mass compared to their peers.⁶ 

Low muscle mass isn’t just a strength issue—it’s also tied to worse surgical outcomes, longer hospital stays, and in trauma patients, a staggering ninefold higher risk of death compared to their stronger counterparts.⁷

The trend is undeniable: the more muscle you lose, the higher your risk of an early exit.

And if you’re in your 30s or 40s thinking, “I’ll worry about this later”, think again. Muscle loss doesn’t wait for retirement to get started. By the time you’re 30, your muscles are already planning their quiet exit.

Every pound of muscle you build is like a high-interest savings account for your future health. And unlike expensive face creams that promise miracles, your muscles work tirelessly on your bhealf every single day 💪.

Who Else Is Talking About it?

The medical community isn't alone in emphasizing muscle mass's importance. In a fascinating Twitter thread, Dr. Layne Norton, PhD—a renowned researcher, professional powerlifter, and nutrition expert—breaks down the science of muscle building at any age.

Your Next Move

Let's make it simple, doable, and enjoyable. You don't need an expensive gym membership or complicated equipment—just a willingness to start where you are.

Grab a friend (accountability is powerful!), queue up your favourite playlist, and let's focus on the basics that work.

Sneak in Bite-Sized Muscle Snacks 💪

🏋️‍♀️ Frequency: 2-3 times a week.

⏰ Time Commitment: 15 minutes. Start the timer, get it done, and move on.

Slow Squats: Stand with your feet shoulder-width apart, lower yourself as if sitting into a chair, and then stand back up. Here’s a demonstration.

• 🎯 Reps: 10-15 per set, 3-5 sets.

• ✅ Too hard? Start with a sit-to-stand using a chair.

• 🚀 Feeling beastly? Grab a backpack, load it with whatever’s heavy (no pets!), and go for more reps.

Push-Ups: Keep your body in a straight line from head to toe, lower your chest towards the floor, and push back up. Here’s a demonstration.

• 🎯 Reps: 8-12 per set, 3-5 sets

• ✅ New to this? Start with knee push-ups until you’re ready to go full push-up.

• 🚀Superhuman strength? Go for the full push-up or elevate your feet slightly for an extra challenge.

Bonus Tip: Track the small wins. Whether it’s adding more reps, improving form, or moving to a harder variation, every bit counts.

Measure What Matters

Skip the scale and watch for real-life wins instead. Groceries feeling lighter? Stairs less annoying? Those are your muscles high-fiving you.

Want numbers? A quick DEXA scan can show you exactly where you stand (more on this in a few weeks!). Think of it as getting your “muscle snapshot”.

1  Muscle Mass Index As a Predictor of Longevity in Older Adults

2  Association of Muscle Strength With the Risk of Alzheimer Disease

3  Exercise training increases size of hippocampus and improves memory

4  Resistance training improves hyperglycemia and dyslipidemia…

5  A randomized controlled trial of resistance exercise training…

6  Association between sarcopenia and mortality in healthy older people

7  Implications of low muscle mass across the continuum of care

8  Muscle-strengthening activities are associated with lower risk and mortality