Nutrition Sustains What Movement Builds

🥗 This Issue’s Focus: Nutrition Sustains What Movement Builds

In this issue of Age Strong, Live Long! we’re diving into one of the most powerful pillars of longevity: nutrition. Exercise builds the framework for strength and vitality, but what we eat determines how well the body repairs, performs, and ages.

To be clear, as a fitness coach (not a medical professional or registered dietitian nutritionist), my role is to educate, guide, and share what I’ve learned — not to prescribe diets or supplements. For personalized nutrition advice, always consult a qualified RDN or healthcare provider.

With the above said, I was excited to be quoted in a recent article about the supplement Urolithin A that I’ve been taking for over 6 months with great results. You can read that article here: Longevity influencers love this 'mitochondria makeover pill' for energy and strength | New York Post

In this issue:

• Macro & Micronutrients and Why They Are Important to Healthy Aging

• Nutritional Guidance Resources

• Tips for Healthy Nutrition Consistency

• My Personal Supplement Stack

🍽️ Macronutrients and Micronutrients and Why They Matter for Healthy Aging & Longevity

🍗Macronutrients: The Foundation

Protein
As we age, we naturally lose muscle mass — a process called sarcopenia. Adequate protein helps maintain strength, mobility, balance, and metabolic health. Strong muscles = strong aging.
Examples: chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, beans, whey or plant-based protein powders.

Carbohydrates
Quality carbohydrates provide steady energy for daily activity and exercise. They also support brain function and help regulate mood, sleep, and recovery.
Examples: fruits, vegetables, oats, quinoa, brown rice, sweet potatoes, whole-grain breads and pastas, beans, lentils.

Fats
Healthy fats are essential for hormone balance, brain health, joint lubrication, and absorption of fat-soluble vitamins — all of which influence how well we age.
Examples: olive oil, avocado, nuts, seeds, fatty fish (salmon, sardines), chia seeds, flax seeds.

Water
Hydration becomes more critical with age. Water supports digestion, circulation, cognition, and temperature regulation — the basics of feeling good and staying active.
Examples: plain water, mineral water, herbal teas, electrolytes (as needed), hydrating foods like cucumbers, berries, and melons.

⚡Micronutrients: The Small Things with Big Impact

Vitamins

Vitamins support immunity, energy production, cognition, skin health, and cellular repair - key pillars of longevity and everyday vitality.

Examples:

• Vitamin A: carrots, sweet potatoes, leafy greens

• Vitamin C: oranges, berries, bell peppers

• Vitamin D: sunlight, fortified foods, fatty fish

• Vitamin E: nuts, seeds, spinach

• Vitamin K: kale, broccoli, Brussels sprouts

• B-complex: eggs, whole grains, legumes, poultry

Minerals
Minerals strengthen bones, regulate blood pressure, support nerve and muscle function, and keep metabolism running efficiently. They directly impact resilience as we age.
Examples:

Calcium: dairy, sardines, fortified plant milks

• Magnesium: almonds, pumpkin seeds, leafy greens

• Potassium: bananas, potatoes, beans

• Iron: spinach, red meat, lentils

• Zinc: oysters, beef, chickpeas

• Selenium: Brazil nuts, tuna, eggs

Electrolytes
Balanced electrolytes help maintain hydration, prevent cramps, and support heart rhythm — all increasingly important for active adults over 45.
Examples:

• Sodium: salt, broth, pickled vegetables

• Potassium: bananas, avocados, potatoes

• Magnesium: nuts, seeds, dark chocolate

• Chloride: table salt, seaweed, tomatoes

🥗Nutritional Guidance Resources

For credible, evidence-based nutrition guidance that anyone can access, I encourage readers to explore these two public resources and a directory on how to find a qualified Registered Dietician Nutritionist (RDN):

• 🥦 U.S Department of Agriculture (USDA) - Dietary Guidelines
  The official government framework for healthy eating patterns, updated every five years. It outlines recommended food groups, portion balance, and nutrient goals across all life stages.

• 🍎 Centers for Disease Control and Prevention (CDC) - Nutrition Basics
  A clear, easy-to-understand overview of how nutrition impacts energy, weight, and chronic disease prevention, with practical tips for everyday eating.

• 🥗🧑‍⚕️Academy of Nutrition and Dietetics (AND) - Find A Nutrition Expert

  Registered Dietician Nutritionist can provide professional medical dietary direction.

🍎💡Tip for Healthy Nutrition Consistency

Healthy eating isn’t about perfection — it’s about rhythm and preparation. Small, sustainable habits make all the difference:

• Plan ahead. Prep lean proteins, cut vegetables, and batch-cook whole grains so healthy choices are ready when you need them.

• Build balanced plates. Aim for color, variety, and adequate protein at each meal.

• Hydrate early and often. Energy, digestion, and recovery depend on it.

• Forgive slip-ups. One meal doesn’t make or break progress; consistency over time does.

• Find your go-to healthy prepared meal source. Having a trusted option for busy days can be a game-changer. My personal favorite prepared meals are Hummus Fit, which my family buys weekly from our favorite nutrition store/resource, Total Nutrition Syosset. The Total Nutrition staff is super knowledgeable about nutrition and supplements. If you’re in the Nassau County area, I highly recommend them (Follow them on Instagram: @totalnutrition_syosset)

💊🧱My Personal Supplement Stack

While it’s out of the scope of practice for a fitness coach to suggest or prescribe specific diets and/or supplements, I am asked frequently what supplements I take. The following is my supplement stack. Please note that everything listed (except B-12 shots- provided by my doctor) is easily purchased over the counter.

In my opinion, supplements are secondary to a healthy, well-rounded, protein-forward diet and healthy lifestyle habits such as excellent sleep hygiene. Again, check with a medical provider or RDN before adding supplements to your daily regimen.

• Energy & Cellular Health: CoQ10 (Ubiquinol); Urolithin A; NAD+; NAC; Vitamin B-12 injections

• Immune Function: Zinc

• Gut Health / Repair: Colostrum Powder; Probiotic

• Joint Health: Collagen Powder

• Heart & Cardiovascular Health: EPA Fish Oil; Extra Virgin Olive Oil (EVOO)

• Strength & Lean Muscle Growth: Creatine Monohydrate; Whey Isolate Protein Powder

• Bone Health: Vitamin D3 + Vitamin K2

• Nervous System: Vitamin E

🔍Final Thoughts: Nutrition Sustains What Movement Builds

Nutrition is the foundation of healthy aging — it shapes how well we repair, perform, and stay strong over time. As you continue building fitness and healthier habits, remember that nutrition consistency and simplicity drive the biggest results. I hope this edition of Age Strong, Live Long! sparks further curiosity and empowers you to keep making choices that support a stronger, healthier future.

Physical Structure, Inc. - Personal Fitness Coaching

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Thanks again for being part of the Age Strong, Live Long! community!

Until next time…