⭑ The hidden strength of muscle power - see item #1.
⭑ Holy mackerel - these foods repair your eyesight - item #2.
⭑ Building strength to fight sarcopenia- simple resistance routine - item #3.
⭑ Walking - slow down to thrive - item #4.

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

I was reminded of the importance of muscle power by an email from a reader.

Our muscle power declines most rapidly as we age, here's how it goes:

1. Fastest Decline - Muscle Power (Starts earliest and drops most steeply, with an estimated rate of 3–3.7% per year in older adults).
2. Intermediate Decline - Muscle Strength (Decreases at a slower rate than power, estimated at 1.8–2.0% per year).
3. Slowest Decline - Muscle Mass (Known as sarcopenia).

Confused? Here's what you need to know: 1. Muscle power starts significant decline at 30, even in highly trained athletes. 2. By 50 years old you retain less than half (47.6%) of your original muscle power.

Here's what to do about it, and why. Read on ...
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01 Muscle Power: The Forgotten Longevity Metric

Your annual health check likely measures muscle strength—like how hard you can grip or how much you can push. While important, researchers now confirm that the true unsung hero of healthy aging is muscle power i.e. the speed at which you can generate that strength.

This ability to instantly respond with force is what keeps you upright.

Power is the rate of force development, and systematic reviews show it’s a superior predictor of functional independence and longevity than strength alone.

Power is essential for everyday movements, especially reactive ones. When you trip, you don’t need maximum strength, you need maximum muscular reaction speed. You need to generate a fast, powerful contraction to catch yourself.

Power is necessary for tasks that define an independent life. Think about climbing stairs quickly, sprinting across a road, or rising rapidly from a low chair. These actions rely on your muscles’ ability to contract fast against resistance, a capacity that declines more rapidly after middle age than static strength.

A large recent study found that relative muscle power was a stronger predictor of mortality than relative muscle strength.

What this means for you ... power training differs from traditional strength training by emphasizing velocity, not just heavy load. The goal is to maximize the speed of movement.

1. Explosive Chair Stands: Instead of slowly standing up, practice rising from a sturdy chair as fast as possible, using minimal or no hand support. Immediately sit back down in a controlled manner. Repeat in short, intense bursts of 5-10 repetitions.
2. Fast Step-Ups: Use a low step, curb, or box. Step up onto it as quickly and powerfully as you can, driving your leg upward. The weight is light (your body weight), but the intent to move fast is what builds power.
3. Light, Fast Movements: Incorporate movements like overhead throws with a light medicine ball or speed punches with a light resistance band. Focus on a quick, explosive contraction and then a controlled return.

⇒ By shifting your mindset to include quick, purposeful movements, you are systematically ensuring that your muscles are both strong and quick enough for whatever life throws at you.

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02 Best Vision-boosting Foods

In a surprising finding new UC Irvine research found that our fading vision can be improved by diet!

According to the report, researchers discovered that specific fatty acids reversed retinal aging in mice, improving visual function and reducing cellular death. Human cell models showed similar rejuvenation, suggesting dietary tweaks could prevent common issues like dry eyes and blurred sight.

Here is where I found the report misleading. Its recommendation is to "Incorporate 1-2 servings of fatty acid-rich foods weekly, like walnuts or flaxseeds".

The specific fatty acid the scientists studied is 24:5n-3 (tetracosapentaenoic acid, or TPA). Walnuts and flaxseeds are high in TPA but we have to also consider bioavailability - how much is actually available to our body when we eat these foods.
​
For example, carrot is famous for its beta-carotene content, but papaya has a much higher bioavailability per unit of weight.
​
​What this means for you ... whole fish offer moderate TPA density but superior bioavailability (95%+) over plant TPA sources. Here is my ranking in order of TPA bioavailability per unit of weight:

1. Canned pilchards (in oil, drained)
2. Mackerel (Atlantic, cooked)
3. Salmon (wild Atlantic, cooked)
4. Canned sardines (in oil, drained)

Aim for 100-200g fatty fish weekly (3.5 to 7 oz).

⇒ You will enhance the uptake of TPA for your eyes by eating nuts rich in vitamin E along with your fish. Not only the vitamin E but also the healthy nut fats help activate the TPA for your eyes. For best vitamin E bioavailability per unit of weight eat almonds - the leader of the pack; hazelnuts rank second.

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Increase Strength At Any Age

Normally I position item #4 as the exercise item. But today I'm adding this additional exercise item because the main point I want to make is how we all benefit from resistance exercise no matter our age.

New research shows even 90-year-olds can triple strength in 10 weeks with resistance work. Which is to say science confirms that resistance training boosts muscle protein synthesis even at that ripe old age.

Add regular walking to strength training and you can lower Alzheimer's risk by supporting cerebral blood flow. This builds on the metabolic benefits from better insulin handling and ties into your overall healthspan by preserving overall metabolic and physical health i.e. lower metabolic inflammation, better balance, and longer independence.

What this means for you ... for a practical exercise, try this 10-minute routine 3x weekly:

• Do 3 sets of 10 wall push-ups (for upper body strength), 10 chair squats (for legs and balance), and 10 seated rows with a resistance band (for back and posture).
• Rest 1 minute between sets.

⇒ Start slow, build up.

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04 Slow Walk, Mind Reset - It Works​​​​​​

I walk about 45 minutes every night - not power working, not slow walking, just a kind of loose relaxed walking.

There might be a better way - the Japanese practice of Sanpo (散歩).

Unlike brisk interval walking, Sanpo isn’t about cardio—it’s about calming your nervous system and improving balance.

I know that breathing techniques and slow movements activate our Vagus Nerve - this is one mechanism by which Tai Chi helps calm our brain and nervous system.

Sanpo delivers similar results - it shifts our body from “fight-or-flight” stress to “rest-and-digest” calm.

The key is the synchronized breathing rhythm: inhale for 2 steps, hold for 2 steps, exhale for 4 steps. This slow breathing (under 10 breaths per minute) activates the Vagus Nerve, promoting relaxation.

A 10-year Kyoto University study, showed Sanpo also improves vascular health by reducing arterial stiffness—a major aging risk factor. It also lowers stress hormones and boosts our Heart Rate Variability (HRV), a marker of nervous system resilience.

And here's another fascinating benefit. I love this one.

⇒ Sanpo also requires a mindful heel-to-toe foot roll, engaging all 33 foot and ankle joints. This strengthens proprioception—our body’s sense of position—helping prevent falls (natural surfaces like park paths or sidewalks enhance this balance workout by activating our stabilising muscles).

How to Make Sanpo Work for You

Think of Sanpo as a daily “hook” to regulate your body’s core state—stress, inflammation, and balance. Here’s how to start:

1. Find Your Time: Dedicate 15-20 minutes, ideally in the morning or after stress (e.g., a tense day).
2. Breathe Right: Focus on the 2-2-4 breathing rhythm. Count steps silently, keep arms loose, and look ahead.
3. Choose Natural Terrain: Skip treadmills. Walk on a park path or sidewalk for varied surfaces that boost balance.

⇒ No equipment needed, just intentional slowness.
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I'm going to add this into my nightly walk, for sure.

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods

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