Ep 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity

Wits & Weights | Smart Science to Build Muscle and Lose Fat

Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?
In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life.
Today, you’ll learn all about:

3:45 How to avoid sarcopenia and dynapenia
7:39 Strength training tips for individuals over 50
11:02 Recommended protein intake and sources for older adults
14:59 The importance of social connection and mindset for longevity
21:03 The connection between gut health and age
25:37 Fixed vs. growth mindset
29:33 Five fundamental principles to create your fitness roadmap
41:19 Outro
Related Episode:

• Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle

Episode resources:

• Give Bruce and Jan a follow: @bruceandjantrain
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• Learn about Wits & Weights Physique University

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Bab

1. Optimizing Health and Longevity Over 50 (00:00:00)

2. Strength Training, Protein, and Social Connection (00:10:09)

3. The Importance of Aging and Mindset (00:21:37)

4. Cultivating a Growth Mindset (00:27:31)

5. The Power of Support in Aging (00:36:05)

6. Promote Wits and Weights (00:42:14)