Frailty? Not in My Retirement Vocabulary! Join the Adventure

Alright, we gotta talk. When I tell people they have control over how they age many people see it as a drudgery. I’ve actually heard “just give me the pill or shot. I don’t want to give up my __________, and I hate exercise.” My guess is they’ve never seen anyone frail. Health declines quickly when we don’t have adequate muscle. Remember, muscle is like money in the bank, and when we run low, life gets bleak fast. We can lose our bone density, our mobility, more apt to fall and worse recovery when we do, compromised immunity, loss of independence, feeling vulnerable, anxiety, depression, and overall a reduced quality of life.

Dr Peter Attia has written about the difference between lifespan and healthspan. Lifespan is how long you live, and they can keep our bodies alive for a long long time, but is that living? No. I have no intention to live with tubes and bags attached to me when it is in my power to prevent it. . .and it is. Healthspan is when we are active and vibrant until we die. That’s for me. I don’t want to linger. I want to live. No lingering, just living – so let’s talk about how! Dr Gabrielle Lyon writes and speaks about how essential muscle is, too.

We really do have control over this to a point so we can build our retirement years conquering that bucket list, hiking or being able to live alone or jump up and down when our granddaughter sinks that hoop in the championship basketball game. That’s the life I want.

So, here’s the lowdown. I’ve figured out that there are two absolute game-changers in this adventure called aging: Nutrition and Exercise. . . SURPRISE! Yeah, I know you already knew that. But we can figure out how to nail down these two things so we are not limiting ourselves. Even though it is simple, it is kind of hard to do and need to be intentional about it. My current lifestyle is intentional about these things, but I’m looking to step up my game before my next birthday. I’ll be 65.

First, let’s talk about movement. I’m not saying you need to run a marathon or become a CrossFit champion, but you’ve got to shake off that couch-potato vibe. Why? Because sitting around too much is the same as deciding “HEY, I want to be frail!” and, seriously, who wants that?

Let’s get serious here for a sec: Prolonged periods of inactivity, a sedentary lifestyle, can bring a host of challenges, from muscle atrophy to reduced bone density and impaired mobility. AND the antidote is right here well within our grasp. Regular movement, whether it’s a brisk walk, strength training, or engaging in activities we love like golf, fishing, hiking, tennis, going on photo-walks with your camera. Just please stop sitting so much. If you need help figuring out how, Mind Pump has a workout plan just for people over 40. Check it out!

Imagine being able to show up in life with enough muscles that are ready to do what it is you want to do. That’s the magic of movement. It’s not just about exercise; it’s about feeling resilient, having the flexibility to reach the products on the bottom shelf without groaning, being able to unload your own groceries, haul the new plants you just bought to the back yard and get them replanted without needing help. It is also about balance. You want to be able to walk on that curb is not even a second thought. If you fall, you will have the capacity, the “money in the bank” to manage recovery and get back to normal. If you don’t have muscles, that so-called “money in the bank”, your body won’t have what it needs to heal. I could go into all kinds of scary statistics here, but I don’t want this to be a fear based post. I just want you to WANT to have this resilience, to WANT to be able to run, jump, play, lift and do all the things you want to do. I WANT you to be able to show up in life with everything that makes you YOU!

Now, let’s talk protein, my friend. Protein really is a superhero because of its role in the body as nearly everything the body does requires it, and we especially need it for muscle. Protein as in eggs, meats, and dairy— and I choose animal based proteins for several reasons but mainly because it is the most nutrient dense. Protein is the good stuff that keeps you going, day in and day out. And as we age, we need it more than ever. It’s not just about looking good; it’s about being able to function. Protein is essential.

Disclaimer: All of the macros matter – protein, carbs and fats. My focus lately has been to highlight the fact that we don’t eat enough protein. We don’t want too much or too little. I’m not saying that carbs and fats don’t matter. They do. They have an important role in the body in a lot of different ways, but for now we are only looking at protein.

So, here’s my plan: I am going to keep moving and embrace the joy of it (even when I don’t want to) and I will focus every meal on protein first just to make sure I get an optimal amount every day. This isn’t some strict regimen. There is no dogma other than stating “I will move, lift, run, play and eat optimal protein so I can age with such a sassy grace that my retirement years will be one heck of a ride!”

What it will look like specifically:

• Lifting weights 2X a week
• Short sprints or HIIT 1-2X per week
• walking daily 12,000 – 15,999 steps per day
• Eating 1 gram of protein per pound of ideal healthy body weight
• Track my food periodically with My Fitness Pal a few weeks per quarter
• Track my lean body mass on a bio-impedance scale at least 1X per quarter

Prolonged periods of inactivity, a sedentary lifestyle, can usher in a host of challenges, from muscle atrophy to reduced bone density and impaired mobility. Yet, the antidote is within our reach. We totally have control over what we eat and the amount we move. Frailty may knock at the door but we can decide if we want to answer that door.

_{Although I am a nutritionist, I am not your nutrition and I am not a medical care provider. This blog is not medical advice. Please see your healthcare provider before making any diet or lifestyle changes.}