If you've been following the health and fitness world, you've probably heard a lot of talk about "longevity"—the idea of living longer and better. But a lot of that advice is focused on men. As we know, women are not just "small men" and our bodies have different needs, especially as we age.
Today, I want to share some key takeaways from a great article on longevity specifically for active women.
Healthspan vs. Lifespan
First, a quick and important distinction:
• Lifespan is about how many years you live.
• Healthspan is about how well you live those years—staying active, mobile, and independent without being sidelined by chronic illness or injury.
Our goal isn't just to live longer, but to improve our healthspan and feel great throughout every stage of life. The good news is, we have more control over this than you might think!
The Longevity Fundamentals
While there are countless biohacking trends out there, the biggest gains come from mastering the fundamentals. Here's what matters most for us:
1. Resistance Training is Crucial This is non-negotiable. We need to prioritize resistance training (lifting weights) to maintain muscle mass, bone density, and metabolic rate, especially in perimenopause and beyond. It's never too late to start, and the benefits for our strength and cognitive function are huge.
2. Prioritize Intensity (Not Just Zone 2) While low-intensity cardio has its place, it's not the most effective for our metabolic adaptation. Instead, focus on a mix of high-intensity interval training (HIIT), sprint work, and resistance training to get stronger and more resilient.
3. Eat for Recovery, Not Restriction Fasted training and calorie restriction can harm our metabolism and hormones. We need to fuel our bodies, especially after a workout, with adequate protein and carbohydrates to support recovery and hormonal health. A balanced diet rich in protein, healthy fats, and key nutrients like Vitamin D and iron is our best friend.
4. Mindfulness & Community are Medicine Beyond exercise and nutrition, things like high-quality sleep, mindfulness, and social connection are pillars of longevity. These habits help reduce stress, which can lead to cellular aging and other health issues.
Your journey toward a longer, healthier life starts with these simple, fundamental actions. Let's focus on aligning our habits with our unique female physiology so we can not just live longer, but live better.
Let me know what your biggest takeaway from this is!