“Muscle to me is like the fountain of youth. It’s the key to longevity,” says Comite.
Unfortunately, we gradually lose all-important muscle starting around age 30, coinciding with the decrease of certain hormones like testosterone. “That’s why diabetes starts emerging in the 30s, 40s, and 50s—because we’re all losing muscle as our hormones are shifting,” Comite explains.
This means that building a strong reserve of lean muscle in your 20s—and maintaining it as you age—is paramount. Being well-muscled can help improve blood sugar control, reduce your risk of heart disease and stroke, and protect bone health. (Muscle is known as the organ of longevity for a reason!)
Comite notes that to build a strong reserve, you’ll need to do resistance training at least 2-3 times a week and eat enough protein to fuel muscle protein synthesis. You can quickly gauge your muscle health by doing a chair-rise test: Ideally, you’ll be able to lift yourself out of a chair without using your hands.
