The Anti-Aging Power Duo: Strong Bones and Skeletal Muscle (Part II)

Skeletal muscle and bone strength determine your quality of life, mobility, and independence as you get older.

When we think about healthy aging, we often focus on the heart and the brain. While these are certainly a vital component to aging well, there are two other foundational players that determine your quality of life, mobility, and independence as you get older: skeletal muscle and bone strength.

The importance of bone strength was discussed in Part I. Now, we'll take a deep dive into skeletal muscle.

The Organ of Longevity.

Skeletal muscle truly is the organ of longevity. The benefits of building healthy muscle for both men and women are undeniable. It keeps your skin looking youthful, your brain focused and functioning, your blood sugar balanced, your weight under control, and makes you much more physically resilient as you age.

The Problem of Sarcopenia

The greatest threat to muscle health in aging is Sarcopenia—the progressive, involuntary loss of skeletal muscle mass and strength. This isn't just about feeling weaker; sarcopenia has serious consequences:

1. Increased Fall Risk: Skeletal muscles are the motors that power all of your movements. When we think of fall prevention in older age, it is often assumed that balance is the main player. While balance is part of the story, skeletal muscle strength plays an even bigger role in how well you navigate terrain and move about your world. Weaker leg and core muscles compromise balance and reaction time, dramatically increasing the risk of dangerous falls.

2. Slower Metabolism: Muscle tissue is metabolically active. Muscle is responsible for > 80% of glucose disposal, and acts as a reservoir for anti-inflammatory amino acids. Additionally, as a promoter of your body’s natural GLP-1 production, muscle is your best weapon for long-term weight management. Conversely, losing muscle mass increases the risk of conditions like insulin resistance and Type 2 Diabetes.

3. Loss of Independence: Sarcopenia makes simple daily tasks, like lifting groceries or getting up from a chair, incredibly difficult. In fact, research shows that maintaining a strong grip is associated with more resilience later in life and a longer life expectancy.

How to Power Up Your Muscles

• Prioritize Resistance Training: This is non-negotiable! Lifting weights, using resistance bands, or performing bodyweight exercises (like squats and push-ups) is the only way to stimulate muscle growth and combat sarcopenia effectively. Aim for two to three sessions per week.

• Ensure Adequate Protein Intake: Protein is the raw material for muscle repair and growth. As you age, your body requires more protein to stimulate the same muscle-building response.

  
  

  Protein is a metabolic must. It has roughly 20% the insulin response as the same amount of carbohydrates; keeps you satiated and augments your “will power” for the day; and stimulates your body’s natural GLP-1 production.

  
  

  Aim for one gram of high-quality protein per pound of ideal body weight each day. Focus on high-quality sources like lean meats, fish, eggs, and legumes.

• Supplement Strategically: While food sources of nutrients are always preferred, it can be difficult to get our daily needs met from food alone. Whey protein is considered the most complete supplemental form. However, those with lactose intolerance may find it difficult to digest (opt for a plant-based protein instead).

  
  

  Whey isolate is ideal for pre- and post-workout because it can be digested quickly. Whey protein concentrate is ideal for meal replacements. That's because it has more carbs and fats to slow the digestion speed of the protein.

Additionally, you may want to consider taking a high-quality creatine monohydrate supplement. As the most researched supplement on the market, creatine is well known for enhancing muscle growth, boosting physical performance and supporting cognitive function.

(For more insights, check out my post on supplementing strategically)

Your Action Plan for a Stronger Future

You have the power to influence the strength of your bones and muscles, no matter your age. Start with these three simple steps today:

• Make weight-bearing activity a daily habit.

• Incorporate resistance training into your weekly routine.

• Focus on a balanced diet rich in protein, magnesium, calcium, and vitamin D.

Investing in your bones and muscles now is the ultimate guarantee for an active, mobile, and truly healthy future.

Related Posts: Bone Strength: Building Your Resilient Framework (Part I)

Interested in working together? Visit Jensen Wellness to learn more and get in touch!

xo, Emily