Feel Good, Look Good the WholeLife Way: 5 Tips to Looking Great and Living Well (for longer!)
When it comes to living a long, healthy life, maintaining muscle mass is crucial.
Muscle retention offers the best of both worlds: looking great and living longer. Peter Attia, a leading voice in longevity science, highlights that ‘muscle is the organ of longevity,’ meaning that building or maintaining muscle mass not only keeps you looking ‘toned’ but also extends your health span. That’s the period of life where you’re not only alive but truly thriving.
This blog will explore five actionable tips to help you live longer and feel and look great every step of the way.
1. Prioritise Protein for Muscle Preservation
Protein is the cornerstone of muscle maintenance. As we age, muscle mass and strength naturally decline, making it even more important to include high-quality sources of protein in your diet.
Protein intake: Aim for about 1.4 to 2.0 grams of protein per kilogram of body weight per day, depending on your activity level.
If you’re curious about your current muscle mass and fat percentage, don’t miss our upcoming ‘Sports Nutrition – Know Your Body Numbers’ clinic! A nurse will utilise advanced screening technology to analyse your body measurements, providing personalised insights into your body composition that can guide your nutrition and fitness journey
2. Incorporate Strength Training into Your Routine
Nutrition and exercise go hand in hand for muscle maintenance, particularly strength training. Resistance exercises such as weightlifting, bodyweight exercises, and resistance band workouts help stimulate muscle growth and retention.
Strength training: aim for at least two to three sessions per week, focusing on all major muscle groups to promote overall muscle health and functional strength.
3. Ensure Adequate Vitamin D and Calcium Intake
Bone health is closely linked to muscle health. Vitamin D and calcium are critical for maintaining strong bones, which provide the foundation for your muscles.
Vitamin D is known as the ‘sunshine vitamin,’ is produced in the skin through sunlight exposure, but supplements are often necessary to ensure adequate levels since food alone may not provide enough. Even in sunny Australia!
Calcium supplements are also available to support bone health when dietary intake falls short.
4. Hydrate for Muscle Function
If you don’t stay hydrated, your physical performance can suffer, which hinders muscle maintenance.
To stay hydrated: males should aim for 2.6L and Females, 2.1L of water daily; more if you’re active or live in a hot climate (hello, all of Australia)
Electrolytes: enhance the body’s ability to absorb water effectively. During exercise, the body loses vital electrolytes through sweat. Replenishing these electrolytes is crucial for maintaining proper hydration and overall performance.
5. Optimise Recovery with Sleep and Stress Management
They don’t call it beauty sleep for nothing. During sleep, your body focuses on muscle repair and growth, essential for maintaining muscle and attributing to a toned physique.
- Chronic stress and poor sleep increase cortisol levels, which can break down muscle tissue.
- Aim for 7-9 hours of quality sleep each night to support muscle health.
- Incorporate stress-relief techniques such as meditation, yoga, or deep breathing.
By prioritising these practices, you not only keep your muscles in shape but also enhance your overall well-being, helping you look and feel fabulous.
The WholeLife Approach
By focusing on muscle mass retention through proper nutrition, regular strength training, and holistic lifestyle practices, you’re not just investing in a longer life but a better quality of life. Remember, feeling good and looking good are two sides of the same coin, and with these five tips, you’re well on your way to achieving both.
Don’t forget to join our ‘Sports Nutrition – Know Your Body Numbers’ clinic to get a clear picture of your current health status. Understanding your muscle, fat and hydration percentages can be the first step in your journey toward feeling and looking your best.
Sports Nutrition Clinic
What you will receive:
- Body composition report
- Consultation with a nurse
- Information brochure and My Health Monitor Passport
- Product and lifestyle advice tailored to you
Click here to book in for your 20-minute body composition analysis consultation
**Disclaimer: Before initiating any new exercise or diet regime, you should consult your doctor or health professional to assess if it best suits your situation.
References:
Srikanthan P and Karlamangla A.S. Muscle Mass Index As a Predictor of Longevity in Older Adults. The American Journal of Medicine. 2014. Vol 127 (6) P547-553.
Peter, A. (Host). (2024, July 29) Longevity 101: a foundational guide to Peter’s frameworks for longevity, and understanding CVD, cancer, neurodegenerative disease, nutrition, exercise, sleep, and more (#311). [Audio podcast]. https://peterattiamd.com/longevity101/
https://www.forbes.com/health/healthy-aging/muscle-strength/
https://www.verywellfit.com/top-tips-for-building-muscle-3498594
Drinking water and your health | healthdirect
https://www.healthdirect.gov.au/strength-training-for-beginners
Sleep and Muscle Growth: Why You Need Sleep to Get Fit | livestrong
Jonathan Cedernaes et al.Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans.Sci. Adv.4,eaar8590(2018).DOI:10.1126/sciadv.aar8590