3 Surprising Tips For Longevity, From A Biochemist

According to Wolf, maintaining muscle mass is the # 1 thing you can do to optimize longevity. "There is this guarantee of loss of muscle mass and the ability to produce maximum output as we get older, starting in our thirties," he explains. (Specifically, you lose 3 to 8% of muscle mass per decade after you turn 30, and at an even higher rate after 60.) It's a process called sarcopenia, or age-related muscle mass loss, that occurs with age; Between the ages of 20 and 80, research has shown that you can actually lose 40% of your muscle mass.

The key, says Wolf, is to postpone sarcopenia as long as possible: "If you want to avoid a retirement home, if you want to avoid neurodegenerative diseases … All of these are beneficial in maintaining adequate muscle mass into old age." he says.

When it comes to maintaining muscle mass, Wolf is quick to praise strength training. "This is where the real return on investment lies in the longevity health story," he explains. While any physical activity will do, Wolf says, he especially loves workouts that use basic strength-training mechanics (read: pushing, pulling, crouching, limping, falling, etc) – just make sure you switch it up from time to time.

“Your body becomes super efficient at the things you do,” explains Wolf. “The real key in this (longevity) story is a novel charge, a novel experience – something that has never really been done or otherwise achieved. And a very small dose can go a long way. "