How I’m Building a Foundation for
Long-Term Wellness
In my 18 years as a physical therapist, I’ve had the privilege of helping patients from 9 to 90+ years old. Throughout those years, people have often asked me what the most difficult part of my job is, and it isn’t the complex cases or the long hours; it’s listening to the deep regret of patients who realize their bodies can no longer support their dreams. Not only does it not support their dreams, but they’ve reduced their goals to simply wanting to feel safe navigating the parking lot or a crowded grocery store.
I’ll never forget a 78-year-old patient who, while sitting across from me, shared her "cruelest life lesson": She was mentally sound, sharp as a tack, financially secure, and desired to travel the world; something she very much enjoyed on a less frequent basis in her earlier years. But now, she was trapped in a body that could barely navigate a flat hallway safely. As you would expect, an unsteady gait on level surfaces does not translate well to the cobblestone streets of Europe. This story and countless others have stuck with me and are a major backdrop to how I live my life.
Having worked across hospitals, rehab centers, and nursing homes, I’ve seen firsthand how physical ability and quality of life are inextricably linked. Beyond age 50, that link becomes a lifeline, as having strength and lean muscle is not about looking good, it’s about gaining, maintaining, and building your function and independence. If you’re 30-45 years old currently and are slow to get up from the floor or not easily managing a flight of stairs, this is a crossroads where you can change the trajectory. After age 50 muscle loss accelerates from 3-5% loss of muscle mass per decade, to 10-15% after age 65.
The good news is, this decline can absolutely be interrupted and even reversed through consistent strength training. Even though it may feel like it’s too late for some - it’s truly never too late to make lifestyle changes that have a significant impact on physical function. Sure, it’s ideal to begin in your 20s, 30s or 40s, BUT if you're 60 and not where you want to be, trust me that with even 6 or 12 months of consistent efforts you can achieve huge gains, especially when you have the right tools and support! I’m personally in my 4th decade and I’m hearing many of my 40-something peers voice complaints about how they don’t feel as physically strong or capable as they’d like. Many of them are also witnessing their parents decline and are stepping into supportive roles for them. Herein lies another big “why” for me when it comes to maintaining my health and wellness and pursuing a journey of deeper health and longevity: doing everything I can to ensure my daughter isn’t forced into a position to care for me in the midst of building her life, career, and family. I want to be in a position to contribute to the life of my children, and God-willing, future grandchildren and beyond.
I’m Walking the Walk
True health is proactive, not reactive. I’ve spent my career guiding others, but recently, I’ve made a conscious shift to invest heavily in my own future self. I’m not just your therapist; I’m a fellow traveler on this path, and here are the tools I’m using to ensure "future me" can still navigate those cobblestones, lift my suitcase into the overhead compartment, get on and off the floor with my grandkids, and many other tasks I’d like to continue doing well into my marginal decade.
The Tools in My Longevity Toolkit
To stay ahead of the curve, I’m utilizing specific diagnostic and lifestyle markers that go far beyond your annual physical:
• DEXA Scans: This isn't just about weight; it’s about body REcomposition. By tracking my bone density, muscle mass, visceral fat, and more I can see exactly how my lifestyle choices are impacting my physical structure and what my risk level is to developing conditions like osteopenia and osteoporosis, protecting me against frailty decades down the line.
• VO₂ Max Testing: This is one of the top predictors of how long we will live. During a VO2 max test, you wear a mask that measures the maximum amount of oxygen your body can utilize during intense exercise - usually performed on a bike or treadmill. Every activity we perform, whether it’s climbing a flight of stairs or squatting with weight, requires a certain VO2 max level. By measuring my cardiovascular endurance, I know exactly where my heart health stands and how much "engine" I have for the years ahead, or better yet, what the gap is between where I am now and where I’d like to be in an effort to pad my engine for my years to come!
• Professional Nutrition Guidance: I’ve partnered with an expert nutritionist at Veo Health to refine my diet and supplement intake. With consideration of my extensive bloodwork, biomarkers, and personal health goals, my Veo nutritionist recommended specific foods, supplements, meal timing, and a curated meal plan to support my efforts. The foods, supplements, and habits are all part of my big picture plan focused on improving my labs and biomarkers where needed, achieving improved cellular health, disease prevention, and more.
• Perimenopause Support: This is a pivotal transition that every woman experiences. Perimenopause and menopause impacts everything from energy and sleep, to metabolism and mood. Through Veo, I’ve been able to work with a women’s health menopause certified physician to feel prepared as I approach this phase. I feel empowered as I’m taking a proactive approach, supporting my body through strength training, targeted nutrition, stress management, and having honest conversations about any hormonal shifts that arise with my team. By staying ahead of these changes I can have a better chance to continue feeling strong, clear-headed, and resilient through this season and well beyond it.
• Strength Training: I’m grateful that even before my longevity focus began I have been consistent with strength training. My coach, Stephanie Seeley, has written my workout program for the past 8 years. My workouts are designed to support my goals of improving my VO2 max, increasing lean muscle and bone density, along with strength specific goals. For me, lifting weights is non-negotiable. My number one reason for training is mental health support as following this routine helps me feel grounded, confident, and less reactive to the inevitable challenges of life. Lifting weights for me is hardly about aesthetics (although this is a fun by-product!). It’s about maintaining a healthy metabolism, bone density, and future independence. Our muscle is the "organ of longevity," and the true fountain of youth, and I’m committed to building as much of it as I can now.
You Don’t Have to Do It Alone
If there is one thing I’ve learned, it’s that health is a team sport. I’ve surrounded myself with a "Health Team", including Veo Health, Sano Longevity, and Coach Stephanie Seeley, to provide the expertise and accountability I need. Building your own team of trusted professionals is the fastest way to turn "I should" into "I am."
What I’ve Learned (And What You Can Do)
The biggest takeaway from my own testing? Small changes compound. Seeing my baseline health data was eye-opening; it turned abstract goals into a concrete roadmap.
Here is how you can start today:
• Prioritize protein & resistance: Start incorporating strength training twice a week and ensure you’re eating enough protein to support muscle growth.
• Schedule a consultation with our friends at Veo Health or Sano Longevity and learn how they can provide a clear data-driven plan to build deeper health and address your list of health concerns and goals.
• Get Your Baseline: Don't guess - test. Schedule a DEXA scan and/or a VO₂ Max test to see where you actually stand today and establish goals for yourself. Both Veo and Sano can help you with this.
• Strength Train: New to strength training? Schedule a consultation with me for support and guidance. I will provide foundational movement education and a starting point plan based on your prior experience, available equipment, and personal goals. From there I can also recommend a personal trainer suited to your needs.
Longevity Is a Daily Choice
Longevity isn't about a "quick fix" or a magic pill. It’s about the consistent, intentional steps we take every day. I always tell my patients that some is better than none. A five minute walk is better than no walk at all. Twenty minutes of strength training is better than zero minutes. Remember, the slow onset of physical decline often starts decades before we feel it.
The best time to start investing in your future health was yesterday; the second best time is today! Your future self will thank you for the work you do right now.
If you have questions about how to get started, reach out to us today, we’d love to help.
P.S. Stay tuned for my next blog in this series where I’ll share specifics about my longevity goals and how I’m navigating the process of it all!