Longevity is built through consistent habits and backed by solid science, here’s how to future-proof
Автор: Dr Sam Botchey
Загружено: 2025-09-07
Просмотров: 1212
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Longevity is built through consistent habits and backed by solid science, here’s how to future-proof your musculoskeletal (MSK) health:
1. Strength Train Weekly 🏋🏿♂️
Just 30 minutes of progressive resistance training per week can build measurable muscle and strength, the currency of long life.
2. Build Muscle, Live Longer 💪🏿
Every 20% increase in lean muscle mass is linked to a 14% drop in all-cause mortality.
3. Prioritise Protein 🍳
Aim for 0.8–1.2g of protein per kg of body weight daily to protect against sarcopenia (age-related muscle loss).
4. Don’t Skip Vitamin D ☀️
Optimal vitamin D levels help preserve telomeres, slowing biological ageing by up to 3 years.
5. Sleep Smart 💤
Seven hours per night is the sweet spot, too much or too little increases risk of chronic MSK pain.
6. Move With Intention 🏃🏿♂️
Incorporate compound lifts, single-leg balance drills, and weekly mobility flows to protect joints, tendons, fascia and cartilage.
When you layer strength, nutrition, recovery and movement, you’re not just surviving, you’re ageing well, with strength and independence.
Follow me for more science-backed longevity strategies.
In the next video I’ll show my supplements stack🙌🏿
#longevity #mskhealth #sportsmedicine #strengthtraining
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