Muscle is Medicine: The 4-Step Guide to Staying Strong.
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Muscle is one of your body’s best “retirement funds”. It supports strength, balance, mobility, blood sugar control, and healthy ageing.
But muscle does not look after itself. As we get older, the body can become less responsive to protein and exercise — which means staying strong takes a little more intention.
Your Simple Weekly Goal
Start small: Aim for 25–30g of protein at each main meal, then add two short resistance sessions per week. Even 15 minutes twice a week is a strong start. Consistency matters more than perfection.
The Expert Take: Muscle is not just about looking strong. It is active tissue that helps you move, stay steady, recover, and age with more independence. The winning formula is simple: enough protein, regular movement, healthy vitamin D levels, and resistance training you can actually stick with.
References
- Churchward-Venne, T.A., et al. (2025). Protein and Aging: Practicalities and Practice. Nutrients, 17(15), 2461. mdpi.com
- Vitamin D and Sarcopenia: Implications for Muscle Health. (2025). Biomedicines, 13(8), 1863. mdpi.com
- Momma, H., Kawakami, R., Honda, T., & Sawada, S.S. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases. British Journal of Sports Medicine, 56(13), 755–763. bjsm.bmj.com
- Aragon, A.A., & Schoenfeld, B.J. (2013). Nutrient timing revisited. Journal of the International Society of Sports Nutrition, 10, 5. pmc.ncbi.nlm.nih.gov
- Pérez-Castillo, I.M., et al. (2025). Age-Related Anabolic Resistance. Nutrients, 17(22), 3503. pmc.ncbi.nlm.nih.gov
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