Muscle Matters: Unlocking the Power of Strength for Longevity

Navigating health and nutrition can feel overwhelming, especially with conflicting advice on topics like protein—how much we need, where to get it, and its effects on our bodies. Let me simplify it for you with science-backed insights to help you feel stronger and take control of your health as you age.

If you’ve attended one of my Aging Optimally workshops, you know I’m passionate about discovering the best strategies for vitality and longevity. While we can’t control everything about aging, we can shape how we experience the 4th Quarter of Life.

One key to aging well is muscle health. Building and maintaining muscle is essential for longevity and is a form of self-care only you can do. Start by incorporating regular strength training and whole, nutritious foods into your routine. Push your muscles to fatigue during exercise and follow up with recovery practices like protein-rich meals, yoga, and quality sleep.

The Foundation: An Active Lifestyle & Whole, Nutritious Food

Building muscle starts with a strong foundation. If you're not already engaging in an active lifestyle, now is the time to get moving! Aim to make physical activity a regular part of your day. Combine strength training with other forms of exercise to keep your muscles challenged and your heart strong.

When it comes to nutrition, whole, nutritious foods are an important go-to. A healthy, balanced diet provides the essential nutrients your muscles need to thrive. To support muscle health, you need to challenge your muscles to the point of fatigue. That means pushing yourself during exercise until your muscles are begging for a break. Afterward, prioritize recovery with adequate protein, yoga, and quality sleep.

Why Protein Matters for Muscle Maintenance

Feeding your exercised muscles adequate high-quality protein will complete the protocol for muscle-making and maintenance. The right amount of protein helps repair muscles after exercise, supports growth, and even prevents muscle loss as you age. But how much do you need?

The amount of protein required depends on several factors, including your age, gender, and activity level. The functional medicine community often points out that the current US recommended dietary allowance (RDA) is too low, especially for those who are active or looking to build lean body mass.

A good rule of thumb is to aim for a minimum of 100 grams of high-quality protein per day. Many active individuals may benefit from more, ranging from 0.75 to 1.0 grams of protein per pound of body weight.

High-Quality Protein Sources: Meat, Fish, Eggs, and More

To meet your daily protein needs, focus on high-quality protein sources. Grass-fed meat, wild-caught fish, eggs, and plant-based options are all excellent choices. The key is variety and making sure you're getting diverse amino acids to support muscle recovery.

As much as I’m a “food-first” dietitian, I’ll be honest: most people will find it difficult to meet their protein targets through food alone. That’s where protein supplements come in!

The Best Protein Supplement: Whey Isolate

When it comes to protein powders, I’ve tried them all. (I am not even exaggerating! I have a full cupboard of protein powders that just don’t make the cut!!!) The one I am sharing with you is the ‘best of the best’ in my experience. I LOVE Whey Isolate (unflavored) by Klean Athlete.

Why is this my top choice? Because it's clean, potent, and effective. As an isolate, it has been filtered to remove lactose, casein, and milk fat, leaving behind a pure form of protein that’s easily absorbed by the body. Each scoop delivers 20 grams of magnificent muscle-building protein! I like to add two scoops to my breakfast bowl or smoothie, giving me a solid 40-gram protein start to my day.

Collagen: A Complementary Supplement for Skin & Muscles

Collagen is a popular supplement that many use to support muscle health. While it’s fantastic for your skin, nails, hair, and joints, collagen alone isn't as effective for building muscle as whey protein. Personally, I use them both because I care about muscle, and I want to take good care of my skin!

My top collagen choices are Klean Athlete Collagen (bovine-based) and Agent Nateur holi(mane) Collagen (marine-based). Both dissolve effortlessly in a hot cup of coffee, so you get the benefits without even noticing it’s there!

Creatine: More Than Just a Muscle Builder

Another supplement that I swear by is Klean Athlete Creatine. Creatine is naturally produced by your body and stored in muscle cells. During exercise, it’s released to provide energy. It’s well-known for helping to increase muscle mass and strength, but recent studies also show that creatine supports cognitive function and brain health—something especially valuable as we age.

I add creatine to my morning smoothie or breakfast bowl, along with my protein and collagen. It’s a simple way to give my muscles and brain the fuel they need for optimal performance.

Putting It All Together

At first glance, it may seem like a lot to focus on when it comes to muscle health, but the results are worth it. By incorporating protein, collagen, creatine, and regular exercise into your routine, you’ll notice improvements in strength, energy, and overall well-being. Plus, focusing on your muscles has long-term benefits that can positively affect multiple areas of your life.

So, what are you waiting for? Give it a try. Because, when it comes to longevity and optimal health, muscle matters.