Optimizing Health Span…4 Non-Negotiable Musts
The 4 Pillars You Must Master to Improve Longevity, Strength & Body Fat Mass
Let’s cut to the chase.
If your goal is to live longer, stay strong, and keep your body fat in a healthy range…
There are four non-negotiable actions you must master.
They aren’t flashy.
They aren’t revolutionary.
But they are foundational—and every single client I work with at Functional Elements Training & Nutrition in Creve Coeur, MO hears me emphasize these same pillars.
Ready? Let’s dive in.
1. Strength Training: The Anchor of Longevity
Muscle is more than just tissue—it’s a health insurance policy.
Dr. Peter Attia calls muscle "the organ of longevity," and I couldn’t agree more.
Whether it’s pushing through a workout or catching yourself when you trip—strength matters.
More muscle = better balance, mobility, bone density, insulin sensitivity, and injury resilience.
It literally keeps you independent as you age.
My Prescription:
Strength train at least 2–4x per week.
Focus on compound, functional movements: squats, presses, rows, deadlifts, lunges, carries.
Lift with intention. Build strength, not just sweat.
When necessary, seek the help of a qualified, professional personal trainer (we at Functional Elements happen to know of some good ones!) to make sure your strategy and implementation are optimized.
2. Daily Protein Intake: Build and Preserve Muscle Mass
You’ve heard me say it a thousand times:
PROTEIN FIRST—every meal, every day.
As we age, sarcopenia (muscle loss) sets in. And unless you’re proactive, you’ll lose strength, mobility, and metabolic function fast.
Protein is your shield. It builds. It preserves. It protects.
My Prescription:
Aim for 30–40g of high-quality protein 3–4x per day.
Good targets: lean meat, eggs, Greek yogurt, cottage cheese, whey isolate.
For most adults: 1.6–2.3g/kg (.7-1.0g/lb) of lean body mass per day.
Use a protein shake to fill in gaps—it’s not cheating; it’s smart.
3. Optimize Sleep: The Underrated Recovery Pillar
You don’t build muscle or lose fat during a workout.
You build and burn during recovery—and that starts with quality sleep.
Poor sleep affects hormone regulation, metabolic rate, appetite control, and workout recovery.
Dr. Attia refers to sleep as the "force multiplier" for every aspect of health—and I agree.
My Prescription:
Prioritize 7–9 hours of consistent, quality sleep.
Create a wind-down routine: limit screens, cut caffeine by noon, read before bed.
Protect sleep like your gains depend on it—because they do.
4. Manage Stress: Stop Letting It Wreck Your Progress
Chronic stress is a silent killer.
It drives up cortisol, wrecks sleep, blunts recovery, and often leads to emotional eating or skipped workouts.
Stress doesn’t just affect your mind—it sabotages your body composition and health.
Attia frequently discusses the relationship between psychological stress, inflammation, and disease. In my practice, I see it steal results all the time.
My Prescription:
Walk daily (30 minutes, no phone, just move).
Try box breathing or short meditation.
Journal. Read. Unplug. Set boundaries.
Don’t try to white-knuckle your way through life—reset regularly.
Final Thoughts: It’s Not Sexy. It’s Not Optional.
This is it.
If you want to:
Live longer
Stay stronger
Reduce disease risk
And feel confident in your body…
You must own these 4 pillars.
You can’t outsource sleep.
You can’t fake protein.
You can’t "zen" your way through chronic stress.
You can’t cardio your way out of muscle loss.
Give your body what it needs, when it needs it.
If you don’t know where to start—start here.
And if you want support and guidance building your own long-term health plan, we do this every day at Functional Elements. Let us help.
Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutriiton
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.
