Welcome to 5 Minute Fridays, my weekly newsletter, where I reveal my latest tips to help you get lean, boost energy and live a long active healthy life in Midlife.
Why healthy women suddenly decline after 60 ( this shocked me!)
What I’m Eating
Update on the Strong and Lean Women’s Club
Hey friend,
Have you ever felt like your body changed almost overnight?
I started thinking about this a few weeks ago when I saw an old picture of me pop up on Facebook. I was shocked at how much my face changed over only a few years and it got me thinking….
You’re doing the same things you’ve always done, but suddenly you feel more tired. Your strength is slipping. Your body is slower to recover. You look older.
You’re not imagining it.
Research suggests that aging doesn’t always happen gradually. Many of the changes inside the body happen in sharper bursts, including one around age 60.
That is what this week’s new video is about:
Why Healthy Women Suddenly Decline After 60: 5 Hidden Reasons
I break down five changes that can quietly affect your strength, energy, muscle and independence, even when your doctor says everything looks fine and more importantly what you can do to combat it.
Ten days of inactivity can have a much greater effect on muscle after 60 than it did when you were younger.
In one study, healthy older adults lost nearly two pounds of lean muscle from their legs during only ten days of bed rest.
Think about what that means after an illness, injury, surgery or even a very sedentary vacation.
You may recover from the event, but you don’t automatically regain all the muscle and strength you lost.
That is why getting back to strength training matters.
Not to punish yourself or “burn off” the time you missed.
To rebuild what inactivity took from you.
One thing to do this week
Load your legs at least twice.
That could mean:
Squats to a chair
Dumbbell deadlifts
Step-ups
Farmer’s carries
Walking hills
Wearing a weighted vest on your walk
Choose exercises that are appropriate for your body, but don’t confuse walking alone with strength training.
Walking is important. Your muscles also need resistance.
What I’m eating
One of the other issues I cover in the video is anabolic resistance.
As we get older, our muscles become less responsive to smaller servings of protein. A light breakfast with eight or ten grams may not provide a strong enough signal to stimulate muscle building.
Aim for roughly 30 to 40 grams of protein at each main meal.
An easy breakfast could be:
Two eggs plus egg whites
Greek yogurt or cottage cheese
Berries
A small amount of oats or whole-grain toast
You don’t need a perfect diet. You need enough protein, spread across the day, and muscles that are being challenged regularly.
Strong & Lean Women’s Club price increase
If you know you need more structure than a few exercises scribbled on a piece of paper, this is your final opportunity to join the Strong & Lean Women’s Club for $39 USD per month.
The price increases to $97 USD per month at noon ET on Sunday, August 16.
Inside the club, you get:
A structured 12-week strength program
Three workouts per week
A personalized meal plan
High-protein recipes and meal ideas
Progress tracking
Coaching and support inside our private community
Monthly live coaching calls
This is for women who want to lose fat, rebuild muscle and stay strong enough to keep saying yes to their lives.
You do not need to be fit before you begin.
You do need to stop waiting for your body to magically become stronger on its own.
Join before noon ET on Sunday to secure the $39 monthly price:
“Every time you choose the stronger option, you are protecting the life you still want to live.”
Coach Ruth
A final thought
Muscle loss is not just about how your body looks.
It affects whether you can travel, carry your own bags, get off the floor, climb into a boat, hike with your family and keep living independently.
That is the real reason we train.
Train so your world never gets smaller.
Have a beautiful weekend,
Coach Ruth
When you’re ready, here’s how I can help:
When you’re ready to lose weight and keep it off, Lean Body Platinum Coaching one on one coaching is the way to go. You can read about it here
Looking for free resources? Make sure you join my free community on skool HERE
Disclaimer: This email is for general educational and informational use only. It is not intended as medical advice and does not replace professional medical services. The content should not be used to diagnose, treat, or prevent any medical condition. For personal medical guidance, consult a qualified healthcare professional.
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