How to build muscle & stay strong at any age: The surprising links between your gut health, strength training and healthy ageing | Prof Claire Steves & Prof Tim Spector

Muscle health is a lifelong process rather than a concern limited to the elderly. The gut-muscle axis reveals that gut microbes influence muscle fibers through molecular messages, directly impacting inflammation and metabolic function. After age 30, muscle mass naturally declines, but consistent resistance training and a diverse, plant-rich Mediterranean diet can mitigate this loss and even reverse age-related decline. Sarcopenia, the loss of muscle mass and function, poses significant risks to mobility, cognitive health, and immune surveillance. While adequate protein intake is essential, excessive supplementation is often unnecessary; focusing on diverse plant-based protein sources and varied physical activity—including resistance training, stretching, and balance exercises—optimizes muscle health. Maintaining a healthy gut microbiome through varied fiber intake and low inflammation creates a positive feedback loop, supporting overall physical function and long-term vitality.