NEWSLETTER AUGUST 1st 2026
August 1st, 20026 | No 391
GILAD'S NEWSLETTER
Thank you for reading our newsletter.
Food for thought
Motivation gets you started, but habit is what keeps you going.
True fitness isn’t built in a single intense workout or a perfect week of eating; it’s forged in the quiet consistency of showing up, even when energy is low. When you treat movement as a daily act of respect for your body rather than a chore, the mental shift is immediate. Ask yourself today: What is one small choice I can make right now that my future self will thank me for?
“Keep your bodies in motion.”
Team Gilad
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CURRENT FITNESS CHALLENGE
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Gilad's 21-Day Paradise Fitness Challenge
You have two challenges to choose from
We are testing a new format that we worked on with Gilad before his unfortunate passing. We have designed two distinct, highly progressive fitness challenges that combine Gilad's signature cardio-fat burning and deep muscle-toning routines. By strategically alternating cardio and strength sessions, these programs ensure you never work the same muscle groups back-to-back, giving your body the perfect balance of intense work and active recovery.
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Ask Team Gilad
How Ask Team Gilad Works
We cataloged four decades of Gilad’s writings, teachings, interviews, chats sessions, and videos into a dedicated knowledge base.
When you submit a question to Ask Team Gilad, we use an advanced AI search agent trained on this content to dig deep into this vast library of Gilad’s personal work. The system retrieves his exact guidance, core training philosophy, and classic exercise principles to form the baseline of every response.
We then blend his classic principles with current sports science research, giving you modern, evidence-based advice that stays true to Gilad's authentic voice.
Question: “I love lifting weights and want to stay strong, but lately my joints are protesting. How can I modify my routine to protect my joints while still building muscle?” — Mark, 64
Team Gilad:
Aloha, Mark! That is one of the smartest questions you can ask. First, give yourself a hand for staying dedicated to strength training. Muscle is our fountain of youth!
Here is the truth: painful joints are not a signal to stop lifting. They are simply your body's way of asking for a smarter approach. You do not need heavy, joint-crushing weights to build strong, healthy muscle. In fact, training smart will actually protect your joints, lubricate your cartilage, and keep you feeling fantastic.
Here is the Team Gilad strategy, based on Gilad's training approach, for safe workouts that keep building muscle while keeping your joints completely happy.
1. Slow Down the Tempo (Feel the Burn, Not the Pain)
Instead of lifting heavy weights quickly, drop the weight by 20 to 30 percent and slow every repetition down.
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How to do it Take 3 full seconds to lower the weight, pause for 1 second at the bottom, and take 2 seconds to lift it back up.
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Why it works This increases time under tension, which stimulates muscle growth just as effectively as heavy weights, but takes almost all the impact off your tendons and joints.
2. Swap Free Weights for Cables or Bands
Barbells and heavy dumbbells lock your joints into fixed paths. If your shoulders or elbows are sensitive, that fixed angle can cause friction and inflammation.
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How to do it Try using resistance bands or cable machines for exercises like chest presses, shoulder presses, and rows.
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Why it works Cables and bands allow your wrists, elbows, and shoulders to move in their natural, fluid paths. Plus, bands provide smooth, continuous tension without a harsh snap at the bottom of the movement.
3. Work in the Safety Zone (Avoid the Lockout)
When you lock your knees out on a leg press, or lock your elbows at the top of a chest press, you transfer the entire load off your muscles and dump it directly onto your joints.
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How to do it Keep a soft, slight bend in your joints at the end of every movement. Stop just short of a full lockout.
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Why it works This keeps your muscles working continuous overtime while keeping your joint cartilage completely safe.
4. Warm Up with Dynamic Movement
Never walk into the weight room and start lifting cold. Your joints need synovial fluid, which acts as your body's natural lubricant, to protect them before you add resistance.
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How to do it Spend 5 to 7 minutes doing gentle arm circles, torso twists, bodyweight squats, and marching in place before touching a weight.
Keep Your Passion Alive
Mark, building muscle is a lifelong journey, and adjusting your technique as you grow wiser is what keeps you in the game for decades. Listen to your body, focus on beautiful form, and enjoy every single workout.
Keep moving, stay strong, and let's keep those bodies in motion!
Team Gilad
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Quick Tip
💡Quick Tip: The Sitting Exercise That Helps Regulate Blood Sugar
Most people think metabolic health requires high-intensity cardio, but scientists at the University of Houston discovered that activating the soleus muscle (a deep muscle in your calf) can significantly improve muscle metabolism and glucose regulation, even while sitting.
The "soleus push-up" involves keeping your toes planted on the ground and repeatedly raising your heels up and down while seated. Because the soleus uses blood glucose and fats rather than stored glycogen, it can work for long periods without causing physical fatigue or stress on your joints.
Keep those toes in motion!
-Team Gilad
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.
Scientists discover why exercise reverses muscle aging
Source: ScienceDaily / Duke-NUS Medical School / PNAS (Published: July 6, 2026)
Lead Researchers: Assistant Professor Tang Hong-Wen and Research Assistant Priscillia Choy Sze Mun
Article Summary
A study published in the Proceedings of the National Academy of Sciences (PNAS) has uncovered the exact molecular “switch” that explains why physical exercise prevents and reverses muscle aging and wasting (sarcopenia) at the cellular level.
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The Protein Overdrive Paradox: Muscle maintenance is regulated by a pathway called mTORC1, which controls protein production. In aging muscles, this pathway can get stuck in chronic overdrive. Instead of maintaining healthy muscle, this overactivation forces the cells to prioritize building new proteins while slowing down or halting the removal of damaged, toxic proteins and worn-out mitochondria.
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The DEAF1 Switch: The researchers identified a gene called DEAF1 as the driver of this imbalance. Normally, DEAF1 is kept in check by regulatory proteins called FOXOs. However, FOXO activity naturally declines as we age, allowing DEAF1 levels to rise unchecked and push mTORC1 into overdrive.
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Accumulated Cellular Trash: As a result of high DEAF1 levels, aging muscles lose their ability to perform “autophagy”, the essential cellular cleanup process. Damaged proteins accumulate inside the muscle cells, putting them under severe stress and leading to progressive muscle weakness.
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Exercise as the “Reset Button”: The study demonstrated that regular physical exercise activates key proteins that suppress DEAF1, bringing the mTORC1 pathway back into a healthy balance. This allows older muscles to finally clear out cellular waste, repair themselves, and regain physical strength. First author Priscillia Choy Sze Mun explains, “Exercise tells muscles to ‘clean up and reset.’ Lowering DEAF1 helps older muscles regain strength and balance, almost like hitting the rewind button.”
Actionable Takeaways
- Move to Clean Your Cells: View physical exercise as a biological “cleanup crew.” Regular workouts are not just about building new muscle tissue; they are required to trigger the cellular autophagy that clears out damaged, toxic proteins.
- Prioritize Progressive Resistance Work: Engage in progressive resistance training and functional movement to keep the FOXO-DEAF1 regulatory system active and responsive.
- Be Consistent to Keep the Switch Flipped: The molecular reset triggered by exercise is temporary. Maintaining a consistent fitness routine is necessary to keep DEAF1 suppressed and ensure your muscle cells continue their self-repair cycle.
Relevance to Gilad’s Baby Boomer Audience
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Provides the “Why” Behind Muscle Strength: Many baby boomers understand that exercise makes them stronger, but learning the exact biology that exercise acts as a genetic “reset button” to clear out toxic cellular waste is incredibly fascinating and highly motivating.
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Direct Solution to Muscle Wasting (Sarcopenia): Muscle loss is a primary driver of frailty and loss of independence in older adults. Showing that exercise directly targets the genetic root cause of muscle aging offers concrete, empowering proof of the value of staying active.
Source: Scientists discover why exercise reverses muscle aging
Compiled by
Team Gilad
TIPS FROM NICOLE
Muscle is Your Longevity Currency: Why Baby Boomers Need the "Protein Distribution" Secret
As we cross into our fifties and sixties, we are often told that physical decline is an inevitable part of growing older. We are warned about slower metabolisms, stiff joints, and the gradual loss of strength. But what if we told you that much of this "inevitable" decline is actually preventable, and entirely reversible?
In the medical and wellness community, we focus on muscle as our "longevity currency." The natural loss of muscle mass, strength, and function that accompanies aging is a clinical condition known as sarcopenia. Fortunately, groundbreaking clinical nutrition research has revealed that we have far more control over this process than we think.
A landmark study published in May 2025 in Frontiers in Nutrition evaluated the effects of dietary protein on older adults (Role of protein intake in maintaining muscle mass composition — Frontiers in Nutrition (2025)). The researchers discovered that adults who consumed a moderately high-protein diet of 1.2 grams per kilogram of body weight daily showed massive improvements in lower-body strength, grip strength, and overall muscle quality compared to those on a standard diet. Most impressively, the high-protein group showed a significant reduction in waist circumference and visceral fat, proving that feeding your muscles actually helps your body burn fat.
Understanding "Anabolic Resistance"
Why do we need more protein as we age? The answer lies in a physiological phenomenon called anabolic resistance (Age-Related Anabolic Resistance — MDPI (2025)).
In our younger years, our bodies are highly sensitive to even small amounts of protein, quickly using them to repair and build muscle. However, as we age, our muscle cells become "resistant" to these signals. They require a much larger concentration of amino acids (the building blocks of protein) to trigger the muscle-building process. This is why standard dietary guidelines—often recommending just 0.8 grams of protein per kilogram—frequently fall short for active older adults (How much protein should we really be eating? — Stanford Medicine (2026)).
The Secret is in the Distribution
To beat anabolic resistance and protect your strength, we have to look past your total daily protein and look at your meal distribution.
A comprehensive clinical review published in July 2025 in the journal Nutrients highlighted that the typical American eating pattern is heavily "back-loaded" (Protein and Aging: Practicalities and Practice — MDPI (2025)). Most baby boomers consume very little protein at breakfast (toast or oatmeal), a moderate amount at lunch, and a massive portion at dinner.
The problem? Because of anabolic resistance, a small amount of protein at breakfast is not enough to cross the "muscle-building threshold." To keep your muscles actively synthesizing and repairing throughout the day, you need an even distribution of 25 to 30 grams of high-quality protein per meal (Protein and Aging: Practicalities and Practice — MDPI (2025)).
Nicole’s Active Longevity Action Plan
To support your joints, protect your balance, and keep doing the activities you love, try these practical kitchen strategies:
- Re-engineer Your Breakfast: Swap your morning bagel or standard oatmeal for a protein-dense start. Aim for 3 pasture-raised eggs scrambled with spinach, or blend a high-quality whey or organic pea protein isolate into your morning smoothie to easily reach that 30-gram target (Dietary Protein Quality for Skeletal Muscle Anabolism — Clinical Trials (2025/2026)).
- Calculate Your Longevity Target: Don't guess your protein needs. Multiply your body weight in kilograms by 1.2 to find your daily gram target (Role of protein intake in maintaining muscle mass composition — Frontiers in Nutrition (2025)). For a 150-pound (68 kg) adult, this means aiming for roughly 82 grams of high-quality protein daily, distributed across your meals.
- Combine Protein with Resistance Exercise: Feeding your muscles is half the battle; giving them a reason to grow is the other. Pair your balanced protein meals with resistance training, walking with light weights, or yoga to maximize muscle protein synthesis and keep your bones strong.
Active aging is about nourishing your body with intention. By distributing your protein evenly, you are giving your muscles the exact signal they need to keep you strong, vibrant, and independent for decades to come.
Ready to build a customized, science-backed nutrition plan to support your strength, energy, and long-term health? Book a discovery call with us at Holness Nutrition today, and let’s design your personalized roadmap to active longevity.
Nicole Holness is a registered dietitian nutritionist, clinical expert, and culinary professional. With an extensive background in medical nutrition, she translates complex science into practical strategies for metabolic health, inflammation reduction, and longevity.
Her approach blends evidence-based nutrition with real-world practicality to support your workouts, recovery, and independence. You can learn more about Nicole here: https://holnessnutrition.com/
FROM GILAD.SHOP
FEATURED SUPPLEMENT
Advanced 100% Whey Protein Isolate (Vanilla or Chocolate)
Vanilla: Advanced 100% Whey Protein Isolate provides a delicious, creamy vanilla flavor, crafted to deliver high-quality protein to support muscle repair and growth. This versatile protein supplement is ideal for a post-workout recovery boost or as a nutritious addition to your daily routine.*
Chocolate: Advanced 100% Whey Protein Isolate (Chocolate) offers a rich, decadent chocolate flavor, crafted to deliver high-quality protein to support muscle growth and recovery. This versatile protein supplement is perfect for athletes and fitness enthusiasts looking for a delicious and effective post-workout shake or a protein boost anytime during the day.*
*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.
New Additions
MOTIVATION
This Week's Recipe
3 Quick Recipes for Hot Summer Days
The Summer Berry "Brain Freeze" Smoothie
A cooling, antioxidant-rich smoothie.
Description: On a hot day, this smoothie is the ultimate cool-down. It’s packed with frozen berries and Greek yogurt, providing a thick, almost ice-cream-like texture that feels like a treat, not just a snack.
Quick Recipe:
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Freeze: Keep a mix of your favorite berries (blueberries, raspberries, strawberries) in the freezer.
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Blend: In a high-speed blender, combine 1 cup of frozen berries, 1/2 cup of plain Greek yogurt, and 1/4 cup of coconut water or almond milk.
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Boost: Add 1 tsp of chia seeds or flax seeds for an extra fiber and Omega-3 kick. Blend until smooth and thick.
Summer Benefit: The high water content in the berries and coconut water rehydrates you quickly, while the powerful antioxidants in the blue and red fruit support cognitive function.
The Persistence Protein-Packed Peach Halves
The functional and fast summer snack.
Description: This snack is a winner because it requires zero cooking. It’s elegant, satisfying, and bridges the gap between sweet and savory. The healthy fats from the nuts and the protein from the cheese provide sustained energy.
Quick Recipe:
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Halve: Take a fresh, ripe peach, wash it well, and cut it in half. Remove the pit.
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Fill: Spoon 2 tbsp of cottage cheese or ricotta cheese into the center where the pit was.
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Finish: Top with a drizzle of honey and a tablespoon of chopped pistachios or walnuts for crunch.
Summer Benefit: Peaches are a functional food powerhouse, providing beta-carotene for skin health (crucial in summer sun) and essential potassium to support hydration and muscle function after a workout.
The Lord of the Abs Longevity Watermelon Salsa
A core-strengthening hydration boost.
Description: When the heat is intense, hydration is key. This "salsa" uses crisp watermelon instead of tomatoes, creating a refreshing, sweet-and-spicy dip that feels incredibly light. It’s perfect for eating with cucumbers or light crackers.
Quick Recipe:
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Chop: Finely dice 2 cups of seedless watermelon.
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Mix: In a bowl, combine the watermelon with 1/4 cup finely diced red onion, 1/4 cup fresh cilantro, and 1/2 of a minced jalapeño (remove seeds for less heat).
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Dress: Squeeze the juice of one whole lime over the mixture and toss gently. Serve immediately or let the flavors meld in the fridge for 20 minutes.
Summer Benefit: Watermelon is over 90% water and is packed with lycopene, which new 2026 research has shown helps reduce cellular inflammation—a key component of functional longevity.
Thank you so much for everything! Is there a simple way to print recipes, articles, etc. from this site? Great information and encouragement, especially for us older ones. I will be 71 this month, and am thinking of Gilad and Team with so much appreciation. I have fibromyalgia, and wonder what guidance you may be able to give. When I first discovered Gilad, I was looking for workouts I could do, and wanted to do what I could to help my low energy and fatigue, pain, emotional issues, etc., so I did a lower level of Gilad’s workouts. I have purchased lots of the Total Body Sculpt DVDs. Need to get myself back into workouts. Condolences to everyone. Missing Gilad very much!
Dear Linda
Thank you so much for your deeply touching message and for your loyal support over the years. Hearing that Gilad’s workouts helped you navigate fibromyalgia, low energy, and fatigue means the world to us. Your dedication to modifying the routines and finding a way that worked for your body is truly inspiring. Please know how much your kind condolences and appreciation mean to our entire team.
We also greatly appreciate your suggestion about printing, and we are happy to share that we will be implementing it soon by adding a direct download and print button to our recipes and articles.
Regarding fibromyalgia, gentle and consistent movement is such a powerful tool, but listening to your body on the lower energy days is just as important. Starting back up slowly with the foundational Total Body Sculpt routines at your own pace is a wonderful way to ease back in without overwhelming your system.
New research actually highlights that as we get older, our bodies become a bit less efficient at processing and utilizing protein to build and maintain muscle. Because of this shift, older adults often benefit from bumping up their protein intake to give their muscles the necessary building blocks they need, especially when managing chronic pain or fatigue.
Thank you again for being such a cherished part of our community. Happy early birthday for later this month, and please keep us posted on how your return to the workouts goes.
Warmly,
Team Gilad
I’ve just been inspired to add more protein in my diet the way you described.
I have always exercised with Jack LaLane as a child with my Mom, Denise Austin , and of course our beloved Gilad. I mourn his passing. I exercise 4 times a week,cardio n strength with weights,stay active, practice yoga,but at 78 I feel my muscles are weaker. I truly hope the extra protein added helps . Thank you. I love all the tips in this newsletter!!
Dear Patricia
Thank you so much for your kind words and for being such a wonderful part of our community. Hearing that you grew up working out with Jack LaLanne and Denise Austin alongside Gilad brought an instant smile to all of us here. What an incredible fitness legacy to carry with you through the years, and please know how much your kind words about Gilad mean to our entire team.
It is completely natural to notice changes in muscle strength as the years go on, but your dedication to staying active four days a week with cardio, strength training, and yoga is fantastic. That kind of consistency is absolute gold.
New research actually highlights that as we get older, our bodies become a bit less efficient at processing and utilizing protein to build and maintain muscle, a concept known as anabolic resistance. Because of this shift, older adults often benefit from bumping up their protein intake to give their muscles the necessary building blocks they need. Adding a bit more quality protein to support all that hard work is a wonderful step, and we think you will be pleasantly surprised by how much difference it makes in your strength and recovery.
Thank you for sharing your journey with us, and please keep us posted on how you feel as you make the adjustment.
Warmly,
Team Gilad