The Medical Advisor

Muscle is one of the most important physical assets you can build for healthy aging—but muscle mass alone is not the whole story . Strength, muscle quality, physical function, cardiorespiratory fitness, nutrition and the ability to remain active all contribute to healthspan. Updated October 5, 2026 · Evidence reviewed and expanded with 2025–2026 research The Bottom Line The strongest longevity strategy is not simply to become as muscular as possible. It is to preserve enough muscle, strength, power, balance and aerobic capacity to remain independent as you age . Resistance training is the foundation for maintaining muscle and strength. Adequate protein provides the raw material for tissue repair and adaptation. Regular walking and aerobic activity support cardiovascular and metabolic health. Creatine monohydrate is a useful adjunct for some adults—especially during resistance training—but it is not a substitute for exercise or adequate nu...

If you read this article previously, please reread as there are two important edits that I added. The first is that you need to eat enough protein to achieve muscle growth which is about 0.6 grams/pound or 1.2 grams/kg of body weight. Secondly, I realized that using BFR in constant mode with straps is not as healthy for your muscles as it tends to result in low grade muscle spasms. Fortunately the KAATSU system allows you to do the exercise in a far healthier cycling mode which inflates the cuffs to a safe pressure but only for 30 seconds, and then repeats the process for a total of 8 cycles. Building muscle with BFR is massively important because sarcopenia (age-related muscle loss) threatens your healthy lifespan. One of the reasons I'm committed to exercising lifelong is because both of my parents died from frailty, and I'm determined to avoid sarcopenia, which took them prematurely. With society aging worldwide, the prevalence of sarcopenia increases the urgent need to est...