Turning back the hands of time.

Plus: Recipes that will fuel you and energize your workouts!

Together with

"Age is a case of mind over matter. If you don't mind, it doesn't matter."

Satchel Paige

Friday. Once again, Panera’s Charged Lemonade is in the news, and not for good reasons. Following a tragic incident in Florida, where a man suffered a fatal heart attack after consuming three of these highly caffeinated drinks, serious questions are being raised about its safety.  At 390 milligrams of caffeine, maybe we should take that off the menu.

Moving on to something that should be on everyone’s menu: resistance training to prevent muscle loss. Let’s dive in.

Together with Inside Hotels

Hotels We Love: Sundance Mountain Resort

The Utah getaway that started it all, Sundance Mountain Resort has long maintained its status as one of the premier ski resorts in the country thanks to its intimate ambiance and woodsy feel.

From the unique experience of night skiing to zip-lining across snow-covered valleys, the area is an explorer’s paradise, although you’ll have plenty of reasons to get cozy on the property as well. The rooms are comfortable and luxurious, and the wood-lined walls offer the perfect environment to cozy up under a blanket after a long day. Even more impressive are the culinary offerings, which utilize the woodland atmosphere to create a striking backdrop to mountain-inspired cuisine.

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sylvester stallone muscles GIF by Rocky

Don’t Lose Your Muscle! 

Muscle loss as we age isn't just a saying; it's a reality with significant health implications. Studies show that from the age of 40, you can expect to lose about 8% of your muscle mass every ten years. And once you hit 60, this loss accelerates even more. 

And this isn't just about looking fit; losing muscle can seriously affect your health. It puts you at a higher risk for a range of problems like diabetes, high blood pressure, high cholesterol, weakened immune system, osteoporosis, arthritis, and chronic back pain.

But it’s not all bad news. You can fight back against this muscle loss. Research has shown that resistance training, which involves working against a force to strengthen and tone your muscles, is not just for the young or fit—it’s a powerful tool for people of all ages, especially as they age. Regular resistance training can protect against diseases and even reverse some cellular damage that comes with aging. One fascinating study looked at nearly 600 genes in older adults and found that many of these genes had reversed back to a younger state after six months of weight training.

Lifting weights is basically the fountain of youth. 

Longevity, or living a long and healthy life, is also linked with how strong and physically active you are. A comprehensive study that followed individuals over 44 years discovered that staying active and maintaining muscle strength was one of the best predictors of a longer life. This finding sits alongside other well-known factors like not smoking and avoiding chronic health conditions.

We talk about the benefits of strength training a lot on the Daily Tonic, but these studies underline why it's so crucial. It's not just about improving your appearance; it's about enhancing your health and potentially adding years to your life. 

And it's never too late to start. Evidence suggests you can build muscle and strength well into your 80s and 90s. So, whether you're in your 40s, 60s, or older, incorporating some form of resistance training into your routine could be one of the best decisions you make for your long-term health.

This doesn't mean you have to hit the gym and start lifting heavy weights immediately. Resistance training can be as simple as using resistance bands, doing body-weight exercises like push-ups and squats, or lifting light weights. The key is to start at a comfortable level and gradually increase the intensity as you get stronger.

The key takeaway? The message is clear: when it comes to maintaining muscle and promoting longevity, resistance training is a powerful tool that's accessible to almost everyone. I know it can be intimidating to start, but it is such an important thing to do if you are looking to optomize your health. 

Remember—age is just a number, especially if you lift weights and take care of yourself. 

Tonic Shots

1. Build Muscle With This Post-Workout Meal!

Greek yogurt and shredded chicken! So simple and packed with protein. Enjoy and fuel your body to build and maintain muscle!

2. Fuel Your Workouts With These Energy Balls!

Peanut butter energy balls have everything you need before a workout! And they are tasty! Enjoy.

3. A Refreshing Pre-Workout Smoothie

Refreshing, hydrating, and packed with healthy carbs to fuel your workouts.

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