Aging Well Starts with Metabolic Health
June was Men’s Health Month, serving as a timely reminder that longevity is not simply about adding years to life, but adding life to those years. While many men focus on preventing disease as they age, an equally important goal is preserving metabolic resilience: the body’s ability to efficiently produce energy, maintain muscle, regulate blood sugar, support bone strength, and recover from physical stress.
Beginning as early as our 30s and 40s, gradual declines in muscle mass, insulin sensitivity, mitochondrial function, and hormone production can contribute to the aging process. The result may be reduced energy, increased abdominal fat, declining strength, joint discomfort, and a higher risk for chronic disease.
As a holistic doctor, I encourage men to take a proactive approach to their health by focusing on the foundational habits that support strength, metabolic function, and long-term vitality rather than waiting for symptoms or disease to develop. In my own life, I experienced a dramatic transition from practicing medicine in Los Angeles to ranching alongside my wife, Helen, in New Mexico. Caring for horses and managing a working ranch requires stamina, strength, resilience, and the ability to recover from physical demands day after day.
I believe that maintaining these capabilities well into midlife and beyond is possible because I practice the same principles I recommend to my patients: prioritizing metabolic health, preserving muscle mass, staying physically active, eating a nutrient-dense diet, and investing in long-term wellness. These daily habits do more than support longevity; they help make an active, fulfilling, and independent life possible.
Research consistently shows that lifestyle interventions can meaningfully improve age-related metabolic changes. The foundation of healthy aging is not found in a single supplement or medication but in a comprehensive strategy that supports metabolic vitality, musculoskeletal health, and physical function.
Key Takeaways
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Metabolic resilience is the body’s ability to maintain energy production, muscle mass, blood sugar control, and physical function as we age.
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Muscle loss is one of the primary drivers of age-related metabolic decline.
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Resistance training and adequate protein intake help preserve muscle, support bone density, and improve metabolic health.
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Regular movement supports joint function, mobility, and long-term independence.
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A personalized approach to healthy aging can help optimize strength, energy, and vitality throughout life.
What Is Metabolic Resilience?
Metabolic resilience is the body’s ability to efficiently produce energy, regulate blood sugar, maintain muscle mass, adapt to physical stress, and recover from challenges such as illness, exercise, and aging. Strong metabolic resilience is associated with better physical function, reduced chronic disease risk, and healthier aging.
A metabolically resilient body is better able to:
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Maintain lean muscle mass
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Burn fat efficiently
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Preserve insulin sensitivity
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Recover from exercise and stress
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Support healthy aging at the cellular level
One of the primary drivers of metabolic resilience is healthy skeletal muscle. Muscle functions as far more than a movement tissue; it serves as a critical metabolic organ that influences glucose regulation, mitochondrial health, and overall longevity.¹,⁶,⁷
As muscle mass declines with age, the risk of metabolic dysfunction rises. This process, known as sarcopenia, is associated with increased frailty, insulin resistance, falls, and loss of independence.¹,⁶,⁸
Three Pillars of Long-Term Vitality:
1. Preserve Muscle, Protect Metabolism
For men, maintaining muscle mass is one of the most effective strategies for healthy aging. Resistance training can increase muscle size and strength across the lifespan, including in older adults. Protein intake can further support these benefits when combined with strength training.²,³,⁴
Key strategies include:
Prioritize Resistance Training
Aim for 2–4 strength-training sessions per week focusing on major muscle groups.
Benefits include:
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Improved insulin sensitivity
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Enhanced glucose utilization
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Increased resting metabolic rate
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Better physical function and mobility
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Reduced age-related muscle loss²,⁶
Optimize Protein Intake
Older adults often benefit from higher protein intake to maintain muscle health. Current evidence suggests that protein intakes around 1.0 to 1.2 grams per kilogram of body weight daily may help preserve muscle mass and musculoskeletal function during aging, with some evidence suggesting greater benefit from intakes above 1.2 grams per kilogram depending on age and training status.³,⁴
High-quality protein sources include:
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Fish
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Eggs
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Poultry
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Lean meats
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Greek yogurt
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Whey protein
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Legumes and soy-based proteins
Protein distribution throughout the day appears more beneficial than consuming most protein in a single meal.³
Support Mitochondrial Health
Mitochondria are the body’s energy-producing structures. Aging is associated with declines in mitochondrial efficiency, contributing to fatigue, reduced endurance, and metabolic dysfunction. Regular exercise supports mitochondrial function and skeletal muscle health as we age.⁷,¹¹
2. Protect Your Bones, the Framework of Healthy Aging
Many men are surprised to learn that osteoporosis and osteopenia are not exclusively women’s health concerns. Bone density becomes increasingly important with age, particularly as testosterone levels decline and physical activity decreases.¹
Resistance Training Supports Bone Health
A growing body of evidence shows that resistance training helps preserve or improve bone mineral density in older adults.⁹
The most beneficial exercises include:
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Squats
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Deadlifts
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Lunges
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Step-ups
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Loaded carries
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Resistance-machine exercises
These movements place healthy stress on bone tissue, stimulating remodeling and strengthening.
Nutrition Matters
Bone-supportive nutrients include:
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Protein
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Vitamin D
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Magnesium
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Vitamin K2
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Calcium
Adequate protein intake is particularly important because muscle and bone health are closely interconnected.³,⁴
3. Stay Active Without Breaking Down Your Joints
Joint discomfort is often viewed as an unavoidable part of aging. However, evidence suggests that movement is one of the most effective interventions for maintaining joint health and physical function.⁸,⁹
Appropriately prescribed exercise can help reduce pain and improve function in people with osteoarthritis.⁸,⁹
Movement strategies for joint longevity include:
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Resistance training
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Walking
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Cycling
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Swimming
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Mobility exercises
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Flexibility work
These approaches help maintain:
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Joint lubrication
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Muscle support around joints
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Balance and stability
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Range of motion
For men experiencing chronic joint pain, a structured exercise program is often more effective than prolonged inactivity.
Small Daily Decisions
Healthy aging rarely depends on dramatic interventions. Instead, it reflects the cumulative effect of daily habits practiced consistently over time.
Men who prioritize:
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Strength training
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Adequate protein intake
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Regular movement
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Quality sleep
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Stress management
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Preventive healthcare
are more likely to maintain independence, vitality, and metabolic health as they age.¹⁰
Putting the Principles Into Practice
Understanding the science of healthy aging is one thing. Applying it consistently is another.
Our Aging Well Protocol was designed to help identify the factors that may be accelerating aging and develop a personalized plan to support metabolic health, strength, mobility, and long-term vitality. Through comprehensive assessment and individualized recommendations, we help people translate evidence-based strategies into meaningful, sustainable results.
Because aging well is not about chasing youth. It is about preserving the energy, function, and independence that allow you to continue doing the things you love for decades to come.
The Bottom Line
Men’s Health Month is an opportunity to shift the conversation from disease prevention alone to proactive performance and longevity.
Metabolic resilience represents the foundation of healthy aging. By preserving muscle, protecting bone, and supporting joint function, men can maintain strength, energy, and quality of life well into later decades.¹,⁶,⁷,⁸
Aging is inevitable. Frailty is not.
Investing in your metabolic health today may be one of the most powerful decisions you can make for your future self.
Frequently Asked Questions About Men’s Health and Metabolic Resilience
What is metabolic resilience?
Metabolic resilience refers to the body’s ability to maintain stable energy production, healthy blood sugar regulation, muscle mass, and physical function despite the challenges of aging, stress, illness, or lifestyle changes.
Why is muscle mass important for healthy aging?
Muscle plays a critical role in metabolism, glucose regulation, mobility, balance, and physical independence. Age-related muscle loss, known as sarcopenia, is associated with increased risk of frailty, falls, insulin resistance, and loss of function.
At what age does muscle loss begin?
Research suggests that gradual declines in muscle mass and strength can begin in midlife and accelerate later in adulthood if preventative measures are not taken.
How often should men strength train as they age?
Most experts recommend resistance training at least two to four times per week. Consistent strength training helps preserve muscle mass, improve insulin sensitivity, support bone density, and maintain physical function.
How much protein do older adults need?
Many older adults may benefit from consuming approximately 1.0 to 1.2 grams of protein per kilogram of body weight daily to help maintain muscle mass and musculoskeletal health, with higher intakes sometimes useful depending on training and health status.
Can exercise improve joint health?
Yes. Multiple reviews show that regular exercise can reduce pain, improve function, and enhance quality of life for individuals with osteoarthritis and other age-related joint concerns.
What is the best approach to healthy aging?
Healthy aging typically involves a combination of resistance training, regular physical activity, adequate protein intake, restorative sleep, stress management, preventive healthcare, and personalized strategies that support metabolic, musculoskeletal, and cardiovascular health.
References
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Cruz-Jentoft AJ, et al. Age Ageing. 2019;48(1):16–31.
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Grgic J, et al. Sports Med. 2020;50(11):1983–1999.
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Nunes EA, et al. J Cachexia Sarcopenia Muscle. 2022;13(2):795–810.
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Morton RW, et al. Br J Sports Med. 2018;52(6):376–384.
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Lanza IR, Nair KS. Am J Clin Nutr. 2009;89(1):463S–466S.
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Exercise for sarcopenia in older people: systematic review and network meta-analysis.
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Mitochondria and Aging—The Role of Exercise as a Prescription.
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Exercise Therapy for Knee and Hip Osteoarthritis: Is There an Ideal Prescription?
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Resistance training and bone mineral density in older adults. Exp Gerontol. 2022;167:111912.
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Hurst C, et al. Resistance exercise as a treatment for sarcopenia: prescription and delivery. Age Ageing. 2022;51(2):afab235.
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Porter C, Reidy PT, Bhattarai N, Sidossis LS, Rasmussen BB. Mitochondria, Muscle Health, and Exercise with Advancing Age. Physiology (Bethesda). 2015;30(4):302–312.
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Fransen M, McConnell S, Harmer AR, et al. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2015;(1):CD004376.
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Exercise for osteoarthritis of the knee: a Cochrane systematic review. Br J Sports Med. 2015;49(24):1554–1557. doi:10.1136/bjsports-2015-095424.
