While weight loss and medications like Ozempic may serve some individuals well, for those without specific medical conditions, there's no substitute for the sustainable benefits gained through balanced nutrition and regular exercise.

On a scale of 1 to 5, how often do you push yourself to a 4 or 5? Let's be clear on what a 5 is. Out of breath, close to failure, uncomfortable, deeply challenged to the point that you have to think about it and focus. Once, maybe twice a week, at this intensity should be the aim at our age.

ll our clients, at some point, take our 2-minute AirForce Hand Release push-up assessment for upper body strength. Why? Because it's a massive predictor of cognitive function as we age and an overall gauge of healthspan. We've seen clients over 60 crushing more than 30 of these push-ups in two minutes. When they started, not a single push-up was in the cards. But with a well-thought-out, progressive plan and the wisdom to grasp the importance of strength, we've seen them get stronger.

I believe two crucial elements contribute to a successful fitness journey: the ability to tackle difficult challenges and a program that introduces new skills.

The key to sustainable weight loss is the simultaneous building of metabolism while losing weight. This underscores the importance of lean muscle in the weight loss journey.

For post-menopausal women, the study showed no immediate change in lean muscle or hormone levels, but it suggested that with more sets at heavier loads, similar benefits could be attained.