DEFY ageing

Growing older brings changes in the way your body works, some of which can reduce your quality of life. We have strategies to help you stay healthier for longer

- James Witts

1 Boost testosterone

The hormone testosterone, produced in the testicles and, to a much lesser degree, the ovaries, is vital for preserving and increasing lean muscle mass. Unfortunately, it plummets by 1% each year from the age of 30. But a 2024 study shows that lifting weights stimulates testosterone release, leading to not only a stronger you but one that'll live longer. Factor in 30-minute strength training sessions two or three times a week to gain the benefits.

2 Build muscle

Getting enough protein in your diet is essential to maximise those muscle-mass gains. This is even more important as the years roll by because your body becomes less efficient at absorbing and assimilating this vital macronutrient. Studies suggest eating a minimum of 1g of protein per kilo of body weight per day is a good starting point, from sources such as chicken, nuts, tofu, tuna and Greek yoghurt. Straight after completing a strength session, eat around 20g of protein (for example, 100g of salmon, three eggs or 180g of cottage cheese) within an hour - this is when the body is primed to channel these muscle-building amino acids into your cells.

3 Strengthen bones