Why Muscle Matters

Whether one is losing weight to look better or to be healthier, it is important to be mindful of the risk of muscle wasting that can occur with rapid weight loss and calorie deprivation. As one ages, muscle wasting naturally increases. Losing skeletal muscle leads to higher glucose levels, elevated lipid levels, reduced core strength, and metabolic resistance. These effects have a direct negative impact on longevity and overall wellness.

As 70 becomes the new 50, more people are striving to live longer and healthier lives. Muscle plays a key role in health, both today and in the future. It is our largest organ system and is responsible for regulating glucose, distributing fats (triglycerides), reducing blood pressure, reversing insulin resistance, and improving balance and mobility.

Healthy skeletal muscle requires both dietary supplementation and contractile stimulation. To stay fit and healthy, adequate protein intake and regular movement are essential. Contractile resistance involves any weight-bearing exercise or resistance training. Adequate protein intake for most individuals should be about 1.6 grams per kilogram of ideal body weight. For the average female, this equates to approximately 80–100 grams daily, while for a healthy male, the range is 80–140 grams, with additional protein needed for specific performance or athletic goals.

How to Ensure Adequate Protein Intake

It is recommended to consume a balanced protein intake distributed evenly across three meals, typically 30 grams per meal.

Ideal Protein Sources (30 Grams of Protein Cheat Sheet):

• 1 1/2 cups Greek yogurt
• 1 cup tempeh
• 5 oz shrimp (about 10 large shrimp)
• 1 cup cottage cheese
• 4 oz chicken (about half of a chicken breast)
• 5 oz grass-fed steak (slightly larger than a deck of cards)
• 1 1/2 cups tofu
• 2 cups black beans
• 5 oz wild-caught salmon (about one fillet)
• 5 eggs

MOVE!

Simple steps to incorporate daily movement and engage muscles:

• Park 10–20 spaces away from the door at the store.
• Take one flight of stairs up and two flights of stairs down whenever possible.
• Stand at your desk at least once every hour to bear weight and improve circulation.
• During TV time, walk in place or use resistance bands during commercials.

“You must do the practical, or the practical becomes impossible.”

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