Reframe Ultra

Muscle loss doesn't start when you're old. It starts at 30. Here's the timeline: 20s: Peak muscle mass 30s: Lose 1-3% per decade 40s: Loss accelerates (especially for women with hormonal changes) 50s: Lose 1-2% per YEAR 60s+: Lose 3% per year + power output This is called sarcopenia and it's why older adults struggle to get off the floor, carry groceries, or catch themselves from falling. But, sarcopenia is preventable. Resistance training 2-3x per week reverses muscle loss at any age. Studies show adults in their 70s can build as much muscle as people in their 20s. You're not too old. You're not too late. You just need to start. This clip is from our recent workshop on building healthspan with Dr. Alexandra, DPT with 15+ years helping people rebuild strength and capability. She and our team at Ultra are here to help you take the next steps towards muscle maintenance and optimization. #Sarcopenia #MuscleLoss #Strength #Training #Healthy #Aging #Longevity #Fitness #HealthSpan #Health #Wellness #StrengthTraining #Muscle #Healthy #Ultra

If you were at the workshop, you know why strength training matters. Now, here's how to actually start. No overthinking. No analysis paralysis. Just a simple, sustainable plan for your first week. The Framework: Frequency: 2 days per week (Mon/Thu or Tue/Fri) Duration: 30-40 minutes per session Focus: 4 compound movements (squat, push, hinge, pull) Intensity: Challenging by rep 8-10, but good form maintained Progression: Increase weight by 5-10% every 2 weeks Week 1 is about learning. Go lighter than you think you need to. Film yourself. Make sure your form is solid. Week 2 is about challenging yourself. If Week 1 felt too easy, add weight. You should be working by the end of each set. Week 3 is about building confidence. You know the movements now. Push a little harder. Week 4 is about assessing. How does your body feel? Are you recovering well? Adjust accordingly. You learn by doing, not just by planning. We combine precision health data with human-centered coaching. Your biometrics tell us how your body is responding. Your coach helps you interpret what that means and adjust accordingly. We're a partnership between you, your data, and expert guidance all working together to help you optimize your biology #StrengthTraining #Community #Longevity #Fitness #WomenWhoLift #Strength #Fit #Strong #Health #Transformation #Ultra #Health

Last night's workshop covered a lot of ground. Here are 4 facts that stood out: 1. VO2 Max predicts longevity better than almost any other metric. It's your body's ability to use oxygen during exercise. The higher your VO2 max, the lower your risk of death from all causes. You build it through consistent Zone 2 cardio (talking pace) and occasional Zone 5 intervals (hard efforts). 2. Muscle loss starts at 30. On average, you tend to lose 3-8% per decade unless you actively work to maintain it. Resistance training 3x/week is a great place to start. 3. Power output matters as much as strength. Power = force × speed. This affects your ability to catch yourself from a fall or react quickly. Include explosive movements like jumps, throws, or sprints to maintain power. 4. Balance training reduces fall risk by 23%. Falls are the leading cause of injury in older adults. Just 10-20 minutes of balance work 3x/week, such as single-leg stands, stability exercises, and yoga, significantly improves proprioception and reduces risk. Alex’s recommendations: → Strength training 3x/week → Zone 2 cardio 3-5x/week → High-intensity intervals 1-2x/week → Balance and mobility work 3x/week We're here to bridge the gap between what you know and what you do. Drop a 💪 in the comments if you're committing to starting this week. #Longevity #Fitness #VO2Max #Sarcopenia #Strength #Training #Balance #Mobility #Health #Fit #Power #Agility #Ultra

Your muscles aren't just for lifting things; they're a metabolic organ that determines how long and how well you live. A 2014 study published in the American Journal of Medicine followed 3,659 older adults for nearly a decade. The finding: Low muscle mass increased mortality independent of fat mass, age, or other health conditions. Muscle mass predicts survival better than: → BMI → Body fat percentage → Cholesterol levels → Blood pressure Why muscle matters for longevity: 1. Metabolic Reserve: Muscle is your body's largest glucose disposal system. More muscle = better insulin sensitivity 2. Protein Storage: When you get sick or injured, your body pulls from muscle to repair tissue and fight infection. Low muscle mass = no reserves = slower recovery  3. Hormonal Health: Muscle tissue produces myokines which are proteins that reduce inflammation, improve brain health, and regulate metabolism. Less muscle = less of these protective signals. 4. Fall Prevention: After 65, falls are one of the top causes of injury and death. Muscle strength and power protect you from falling and from fractures when you do. 5. Independence: Your ability to carry groceries, get off the floor, walk up stairs, and live without assistance? All determined by muscle mass. Even better, muscle mass is one of the few aging biomarkers you can reverse at any age. You don't need to be perfect. You just need to be consistent. That's the formula for a long, active life. Sources: Srikanthan, P., & Karlamangla, A.S. (2014). "Muscle mass index as a predictor of longevity in older adults." American Journal of Medicine, 127(6), 547-553. Volaklis, K.A., et al. (2015). "Muscular strength as a strong predictor of mortality." BMJ, 350, h384. Nascimento, C.M., et al. (2019). "Sarcopenia, frailty and their prevention by exercise." Free Radical Biology and Medicine, 132, 42-49. #Strength #Longevity #Science #Muscles #Healthy #StrengthTraining #Metabolic #Health #Aging #Muscle #Health #Fitness #Training #Ultra #Wellness

The longevity gap isn't about genetics. Between 35 and 65, people who strength train - and those who don’t - move toward completely different futures. One group maintains independence, capability, and physical confidence into their 70s and 80s. The other often begins struggling with daily tasks as early as their 60s. The difference? Muscle mass. After age 30, adults lose 3–8% of muscle per decade unless they actively train to maintain it. The good news: resistance training reverses this. Research shows that adults in their 60s, 70s, and beyond can double their strength within months of consistent practice. It’s never too late - and never too early - to start building longevity through strength. Tomorrow (November 18) at 6:30pm EST, we’re hosting a free workshop on building healthspan through resistance training. We’ll cover the science, the strategy, and exactly how to get started no matter your age or experience. Save your spot: https://lnkd.in/gCS6NswC #StrengthTraining #Longevity #Healthy #Aging #Fitness #Strength #Functional #Training #Muscle #Health #FunctionalFitness #Healthspan #Ultra

You don’t train for today. You train for every decade that follows. Because lifespan is how long you live, but healthspan is how long you stay capable. Strength training, quality sleep, balanced nutrition, stress management are the compounding habits that let you keep doing what you love, for longer. This is what longevity feels like: → Carry groceries and grandkids without strain → Hike, lift, and move through life without fear of falling → Keep your brain sharp, your muscles strong, and your metabolism working → Stay independent, confident, and energized into your 70s and beyond Every rep, every walk, every good night’s sleep is a deposit in your future health account. You’re not just adding years to your life … you’re adding life to your years. Want to learn how to build your healthspan? Join our free workshop on November 18th at 6:30 PM EST. Register here: https://lnkd.in/gCS6NswC #ReframeUltra #Longevity #Healthspan #HealthyAging #StrengthTraining #FunctionalFitness #BuildingResilience #FutureSelf #PrecisionHealth #Ultra

The biggest cardio myth keeping menopausal women stuck? Fasted cardio. Your body needs fuel especially during menopausal years when you're dealing with muscle loss, metabolic shifts, and hormonal changes. Skipping breakfast before your morning workout isn't "optimizing fat burn." It's signaling your body to break down muscle for energy, tank your performance, and leave you exhausted for the rest of the day. What menopausal women actually need: Protein before training to protect muscle, carbs to fuel your workout, and consistent eating to support metabolism. Fasted cardio might work for some people in some seasons, but if you're in perimenopause or menopause and feeling stuck, burnt out, or weaker, then this could be why. Your body isn't asking you to do less. It's asking you to fuel it properly. #menopausefitness #womenover40 #strengthtraining #menopause #fuel #ultra #health #training #perimenopause

The fitness industry taught women to be small. Here's what the science actually shows: You won't get bulky. Women have 15-20% of the testosterone men do. Building significant muscle mass requires years of dedicated training, specific nutrition, and often, genetic predisposition. What you will get: stronger, more capable, more resilient. Light weights aren't enough. "Toning" isn't a thing. You either build muscle or you don't. And to build muscle, you need progressive overload: gradually increasing weight, reps, or intensity over time. Fasted cardio isn’t the shortcut it’s made out to be. Training on empty increases muscle breakdown not fat loss. And that muscle is what keeps your metabolism strong, your insulin sensitivity high, and your energy stable for decades to come. The goal isn't to look like someone else. It's to be strong enough to live the life you want at 40, 60, 80, and beyond. Strength training is self-care. It's healthcare. It's future-proofing your body. Want to learn how? Join our free workshop Nov 18, 6:30 - 7:15 pm EST. Register at this link: https://lnkd.in/gCS6NswC 1. Handelsman DJ. “Circulating testosterone as the hormonal basis of sex differences in athletic performance.” Endocrine Reviews. 2018;39(5):803-829 2. Schoenfeld, B. J., et al. (2017). "Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis." Journal of Strength and Conditioning Research, 31(12), 3508-3523. 3. Dorgo, S., et al. (2009). "The effects of manual resistance training on fitness in adolescents." Journal of Strength and Conditioning Research, 23(8), 2287-2294. 4. Aristizabal, J. C., et al. (2015). "Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map." European Journal of Clinical Nutrition, 69(7), 831-836.

Grip strength is one of the most powerful predictors of longevity and reflects your total body muscle mass and functional capacity. Research tracking over 140,000 adults across 17 countries found that every 11-pound decrease in grip strength correlates with a 16% increase in all-cause mortality. Grip strength predicted: Cardiovascular disease risk, Respiratory disease risk, Cancer mortality, and Overall survival. Better than BMI. Better than blood pressure readings. Better than cholesterol levels. Why? Because grip strength is a window into your entire musculoskeletal system. If your grip is weak, chances are your legs, core, and overall muscle mass are declining too. It's a proxy for: How well you're aging Whether you're maintaining muscle Your functional capacity for daily life Your resilience against disease You build grip strength through consistent resistance training, the kind that challenges your whole body, not just your hands. Strong grip = strong body. #StrengthOverSize #MuscleMass #WomenAndStrength #HealthyAging #LongevityScience #FunctionalFitness #BodyComposition #StrengthTraining #WomenWhoLift #UltraInsights

After 30, women lose 3-8% of muscle mass per decade. By 50, that accelerates. By 70, only about 40% of the muscle you had at 25 is left. This isn't inevitable. It's reversible. Muscle mass is one of the strongest predictors of longevity; it protects your bones, regulates your metabolism, prevents falls, maintains independence, and keeps your body resilient as you age. The problem? Most women are told to focus on cardio and "toning." We're rarely told the truth: you need to lift heavy things. Consistent and progressive strength training that challenges your muscles to adapt then allows the body to not only maintain muscle mass, but gain it as well. Your future self, the one who wants to carry groceries, play with grandkids, get up off the floor without thinking about it, is built by what you do today. #StrengthTraining #Fitness #Lifting #MuscleMass #HealthyAging #FunctionalFitness #WomenOver30 #StrengthForLife #ResistanceTraining #Ultra