5 Tips for Weight Loss over 60

1. Prioritize Protein Like It’s a Prescription

After 60, muscle protein synthesis drops, so you need more high-quality protein. You don’t get strong by eating toast. You eat like a champion—eggs, fish, lean meat. Every meal is a rep for your muscles!

Target: .8 - 1.2 g of protein per pound of body weight.

2. Balance Blood Sugar Like a Boss

Energy crashes and insulin resistance are more common with age—keep carbs complex and fiber high. You don’t fuel this mind with bagels. You fuel it with oats, beans, and vegetables!

Focus on: slow-burning carbs, minimal added sugar.

3. Hydrate Intelligently

Aging reduces thirst signals and kidney efficiency—you must drink with intention.

Water is like oil for your engine. Don’t wait to feel thirsty—fuel your system every hour.”

Pro tip: Add electrolytes, especially if active.

4. Eat for Gut Health = Immune Strength

70% of your immune system lives in your gut. Fiber, probiotics, and variety = key.

You want to fight disease like a warrior? Start in your gut—train it daily with real food.

Daily habit: Eat 30+ different plants each week.

5. Anti-Inflammatory = Anti-Aging

Chronic inflammation speeds aging and joint damage. Eat colors. Avoid processed junk.

Pain is temporary. Inflammation is optional. Outlift inflammation with berries, salmon, and olive oil.

Mind the oils: Use extra virgin olive oil, ditch seed oils.

Top 20 Power Foods for Strength & Longevity After 60

Category

Food

Protein

Wild salmon

Pasture-raised eggs

Grass-fed beef

Chicken thighs

Greek yogurt (unsweetened) add protein powder to make it sweet.

Fiber & Gut

Lentils

Chickpeas

Rolled oats

Chia seeds ( can add up calories)

Flaxseeds ( watch calories)

Healthy Fats

Avocados

Extra virgin olive oil

Walnuts ( can add up to)

Sardines

Antioxidants

Blueberries

Spinach

Broccoli

Red cabbage

Beets

Turmeric (with black pepper)

Listen to me—age is just a word. You have one body. One shot. Eat like your life depends on it—because it does. Lift the fork with intention, just like you lift the weights. Let’s go. Don’t forget to enjoy your life. It’s not about a future result. It’s about enjoying the day.