Muscle Growth, Nutrition, and Cardio for Longevity INTRODUCTION Healthy Goal Setting: Longevity Over Trends We need to start by changing what success looks like. Healthy goal setting is not about chasing a celebrity’s body, social media trends, or the smallest possible waist or thighs. Those goals are often...
Welcome to the Longevity Goals Group! This group is all about improving our whole-body health with longevity in mind, using science-based education, encouragement, and community support. To help this group thrive, members are encouraged to check in daily—whether by posting, liking, or commenting—to offer encouragement, ask questions,...
To support muscle mass, you should aim for approximately 2 g of protein per kilogram of body weight, as recommended by Peter Attia. These sample diets below are designed for a person weighing 145 lb (≈ 66 kg). Depending on your level of activity, fat and...
Longevity Talk w/ Jenny Worthington, DNS-ST & Sharon Ince, MD The discussion focused on the role of insulin resistance in early onset dementia and Alzheimer's, emphasizing fasting insulin levels for prevention. Key strategies included overnight fasting, protein intake (30 grams per meal), and resistance training to...
🎯 Core Insights The video argues that simply maintaining high volumes of moderate-intensity activity (e.g., 150 minutes/week of moderate exercise plus two resistance sessions) may not be optimal for women in perimenopause or postmenopause. YouTube Hormonal shifts during and after menopause change how the body responds to...
Key Takeaways Training needs change with age & hormones Dr. Sims emphasizes that as women move past their 20s into their 40s and beyond, changes in hormone levels (such as declining estrogen) mean that their bodies respond differently to training and recovery. YouTube It’s not about “doing the...
Building Muscle the Smart Way: Strength Training with Purpose and Precision Whether you're new to Tone or you've been lifting for years, building muscle requires more than just showing up at the gym—it requires intention, structure, and a foundation built on science. At Tone, we emphasize...