The One Thing You Need As You Age!

anti-aging fit over 40 fitness longevity muscle workout May 12, 2025

Let’s get real—if you’ve hit your 30s and feel like your body’s changing, it’s not just in your head. You’re not just getting older… you’re losing muscle. And that’s kind of a big deal. 😰💪

Most people don’t realize that starting in your 30s, you can lose up to 3–8% of your muscle mass per decade. And if you're not doing anything to actively maintain or rebuild it? That decline only speeds up. By your 60s and beyond, it’s not just a little loss—it’s a slippery slope into weakness, fatigue, joint issues, and increased risk of falls or injuries.

And no, unfortunately, carrying your toddler around, doing laundry, or walking the dog doesn’t quite cut it as resistance training. (Love you, mama, but we need to do better.)

Why Muscle Matters More Than You Think

Muscle is about way more than looking toned in a tank top. It’s your body’s metabolic engine. More muscle means:

A faster metabolism (yes, even at rest)
Stronger bones and better posture
Better balance and mobility
Blood sugar control
Lower risk of injury
Higher energy and fewer crashes

Not to mention, it helps you stay independent, active, and thriving as you age.

What Happens Around Age 65 (and Why You Should Care Now)

Here’s the kicker: as we get into our mid-60s, our bodies become more catabolic, meaning we break down tissue—especially muscle—faster than we can rebuild it. On top of that, hormones like testosterone, estrogen, and growth hormone decline, and our immune system gets a little… lazy.

The result? Even the most vibrant 65-year-old can start to feel slower, weaker, and more tired if they’re not fueling or training their body well.

The Fix? More Protein.

Let me shout this from the rooftops: protein isn’t just for gym bros and bodybuilders. It’s for anyone who wants to age well, feel energized, and keep their metabolism humming.

Most women are drastically under-eating protein—and wondering why they’re constantly tired, moody, or struggling to lose weight.

Myth-Busting Time:

MYTH #1: “Protein makes you bulky.”
Girl, unless you're bench pressing a small car and eating six meals a day like a powerlifter, you’re not going to bulk up. What you will do? Get stronger, leaner, and more confident in your skin.

MYTH #2: “I get enough protein from my salad.”
With what—two chickpeas and a sprinkle of hemp seeds? Cute, but not enough. You’d be shocked how many women are eating 30–50 grams a day when they need double that to maintain muscle.

MYTH #3: “I don’t need that much protein unless I’m working out hard.”
Actually, your body needs more protein as you age regardless of your workout status because you're naturally losing muscle. Yes, lifting helps—but your nutrition is the foundation.

How Much Protein Do You Really Need?

Aim for 0.7–1 gram of protein per pound of ideal body weight. So if your healthy, goal weight is 140 pounds, you’re aiming for 98–140 grams per day. Adjust based on your age, workout routine, stress, and recovery needs.

And here’s the thing—I’m all about balanced, plant-forward eating. I believe most of your protein should come from high-quality plant-based sources for longevity, digestion, and inflammation support. But I’m not here to demonize animal protein. Balance is queen.

Great plant-based protein options:

Lentils
Tempeh
Hemp seeds
Quinoa
Chickpeas
Spirulina
Plant-based protein powders (watch those ingredients!)

BONUS BENEFITS OF PROTEIN (AKA Why You’ll Love It Even More):

Helps regulate blood sugar (hello, stable energy + better moods!)
Reduces cravings and emotional snacking
Improves skin, hair, and nail health
Supports hormone balance
Aids in fat loss and body recomposition

Final Thoughts: You Deserve to Age Strong, Not Fragile

More muscle = more life in your years. And more protein = more muscle. Let’s stop fearing food, and start using it to fuel our best, most vibrant selves—at any age.

Don’t wait until your 60s to “get serious.” Your future self is depending on what you do today.

Eat the protein. Lift the weights. Live strong.

Make sure to check out my high protein recipes in my #1 Amazon best seller Holistic Health Clean Eating Cookbook for great ways to make healthy high protein meals the whole family will enjoy!