NEWSLETTER SEPTEMBER 29 2025
September 29, 20025 | No 382
GILAD'S NEWSLETTER
Thank you for reading our Newsletter.
Food for thought:
“Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan
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Ask Gilad
I walk every day and eat pretty well, but I’ve noticed I’m losing muscle and my balance isn’t what it used to be. I’ve read that after 60 we lose muscle faster, sometimes called ‘sarcopenia.’ How can I stay strong and steady without feeling like I’m training for the Olympics?
You’re absolutely right. After about age 60 we naturally lose muscle and bone density more quickly. The good news is we can dramatically slow that process with the right mix of movement.
My advice is to focus on functional strength: simple, low-impact exercises that build the muscles you use every day such as squats to help you stand up, core work to protect your back, and light resistance training for arms and shoulders. Add balance drills like standing on one leg or using a stability ball two or three times a week.
You don’t need heavy weights. Resistance bands, light dumbbells, or even your own body weight are perfect. And remember, consistency matters more than intensity. Fifteen to twenty minutes a day will make a real difference in strength, confidence, and independence.
—Gilad
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FUN FACT YOU PROBABLY DIDN'T KNOW
💪 Muscles Talk to Your Brain!
When you do strength training, your muscles release special proteins called myokines that travel through the bloodstream and help sharpen memory, boost mood, and protect against age-related brain decline.
THINGS WE FIND INTERESTING
We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.
Staying Strong After 60: The Key to Longevity and Independence
For many baby boomers, “healthy aging” once meant eating well and taking a daily walk. Those habits remain important, but new research shows that muscle health is just as critical as heart health and can be even more decisive when it comes to staying independent and vibrant well into later years.
Building and maintaining strength is not about turning into a bodybuilder. It is about keeping the body resilient enough to handle everyday tasks with ease and confidence.
The Hidden Challenge: Sarcopenia
Starting around age 50, adults lose about 1 to 2 percent of muscle mass each year, and the rate can accelerate after 70. This natural decline, called sarcopenia, quietly erodes strength, balance, and energy. Over time it can lead to fragile bones, frequent falls, slower metabolism, and a harder time managing weight.
The good news is that sarcopenia is not inevitable. Science shows that the right movement and nutrition plan can slow, stop, and even reverse much of this muscle loss, allowing you to keep doing the things you love—gardening, traveling, playing with grandkids, or simply moving with ease.
Why Strength Training Is Essential
Resistance training, whether with dumbbells, resistance bands, or body weight, sends a powerful signal to your muscles and bones to stay strong. Research shows that two to three short strength sessions each week can:
- Preserve and even increase lean muscle mass
- Improve balance and reduce the risk of falls
- Support healthy joints and protect posture
- Boost metabolism and help stabilize blood sugar
- Enhance overall energy and mental well-being
Strength training does not mean heavy weights or intimidating gym sessions. Simple moves such as squats from a chair, wall push-ups, seated band rows, and gentle planks can all be done at home. The key is regular practice and steady progression, not big numbers on a barbell.
Balance and Core: The Silent Protectors
Balance naturally declines with age, but it is highly trainable. Integrating short balance drills into daily life makes a big difference. Stand on one foot while brushing your teeth, practice heel-to-toe walking in a hallway, or use a stability ball for gentle seated movements.
Core strength is equally vital. A strong midsection—abdominals, lower back, and hips—acts as a natural brace for your spine, protecting against back pain and improving coordination. Exercises like pelvic tilts, seated twists, or light planks build this strength safely.
Nutrition Matters More Than Ever
Movement is only half of the equation. Muscles need the right fuel to repair and grow. Aim for adequate protein at each meal from sources such as fish, eggs, beans, or lean meats. Pair this with plenty of colorful vegetables for vitamins and minerals that support tissue repair and reduce inflammation.
Hydration is crucial for joint health and energy, and vitamin D—from sunlight or a supplement recommended by your healthcare provider—helps maintain bone strength and aids muscle function.
A Simple Weekly Plan to Get Started
- Strength: 2 to 3 sessions of 15 to 30 minutes using bands, light weights, or body weight
- Cardio: 5 sessions of brisk walking, cycling, or swimming to support heart health and endurance
- Balance & Core: At least 10 minutes daily, which can be combined with warm-ups or cool-downs
- Stretching & Recovery: Gentle flexibility work on most days to maintain mobility and reduce stiffness
Think of this plan as a template rather than a strict rule. Even brief, consistent sessions add up and provide long-term benefits.
The Bigger Picture: Independence and Quality of Life
Healthy aging is not about chasing extreme workouts. It is about consistency and functional movement—the kind of training that keeps you steady on a ladder, confident carrying groceries, or strong enough to enjoy a hike with friends.
As Gilad puts it, “Think of training as insurance for your independence. The goal isn’t just to live longer, it’s to live better.”
By investing a little time each day in strength, balance, and mindful nutrition, you are building a foundation for decades of vitality, freedom, and joy.
FROM GILAD.SHOP
NEW SUPPLEMENT
Women’s Vitality Formula is designed to help support normal hormonal balance, reproductive health, and overall well-being.
Women’s bodies go through natural changes over time, and Women’s Vitality Formula is designed to help support normal hormonal balance, reproductive health, and overall well-being. With a carefully selected blend of botanical extracts like Dong Quai, Red Clover, and Black Cohosh, this supplement helps maintain a sense of comfort and equilibrium as your body transitions through different stages of life.
This formula also contains Sage Leaf, Chasteberry, and Wild Yam, traditionally used to support menstrual and menopausal wellness. Additionally, Soy Isoflavones and trans-Resveratrol provide plant-based compounds that help maintain the body's natural balance. Together, these ingredients work to support women’s vitality and well-being in a natural and gentle way.
Designed for women of all ages, this supplement fits seamlessly into a daily wellness routine. Whether you’re looking to support normal hormonal function, reproductive wellness, or overall vitality, Women’s Vitality Formula offers a comprehensive blend of traditional herbs and plant-based compounds to complement your daily routine.*
Ingredients: Soy Isoflavones (30 mg), Black Cohosh Root Extract (160 mg), Dong Quai Root Extract (1%) (150 mg), Licorice Root Extract (1%) (150 mg), Red Clover Aerial Parts Extract (1%) (400 mg), Sage Leaf Extract (2.5%) (200 mg), Chasteberry Fruit Extract (0.5%) (50 mg), Blessed Thistle Herb Powder (50 mg), Red Raspberry Fruit Powder (50 mg), Wild Yam Root Extract (16%) (15 mg), trans-Resveratrol (from Polygonum cuspidatum Root Extract) (1 mg), Gelatin (bovine), Microcrystalline Cellulose, Vegetable Magnesium Stearate, Silicon Dioxide.
Manufacturer's country: USA
Product amount: 60 capsules / 1.6 oz / 0.1 lb / 46 g
Gross weight (oz/lb/g): 2.36 oz / 0.15 lb / 67 g
Suggested use: Take 2 (two) capsules daily preferably with meals or as directed by a healthcare professional.
CAUTION: Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement. This product is manufactured and packaged in a facility which may also process milk, soy, wheat, egg, peanuts, tree nuts, fish and crustacean shellfish.
KEEP OUT OF THE REACH OF CHILDREN. DO NOT USE IF SAFETY SEAL IS DAMAGED OR MISSING. STORE IN A COOL, DRY PLACE.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
SOCIAL MEDIA
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MOTIVATION
This Week's Recipe
🥒 Cucumber Avocado Bites
Ingredients
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1 large cucumber
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1 ripe avocado
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1 tsp lemon or lime juice
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Salt & pepper to taste
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6–8 cherry tomatoes (halved)
Instructions
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Slice the cucumber into thick, bite-sized rounds.
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Mash the avocado in a small bowl with lemon or lime juice, salt, and pepper.
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Top each cucumber slice with a spoonful of mashed avocado.
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Finish with a cherry tomato half on top.
Tips & Variations
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Add a pinch of red pepper flakes for a little heat.
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Sprinkle with everything bagel seasoning or chopped fresh herbs for extra flavor.
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For extra protein, top with smoked salmon or a small piece of mozzarella.
This snack is crisp, creamy, and satisfying—perfect for a quick bite, a party appetizer, or a healthy afternoon pick-me-up.
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