Why Muscle Is Your Longevity Organ with Barbara Birke

Barbara Birke joins me this week for one of my favorite conversations yet. We dive deep into why building and maintaining muscle is one of the most important investments women can make for long-term health, especially as we move through our 40s, 50s, and beyond. If you've ever wondered whether Pilates counts as strength training, how much protein you really need, or why the scale isn't telling you the whole story, this episode is for you. Key Takeaways Muscle is the longevity organ. It supports your bones, joints, metabolism, blood sugar, brain, mood, and energy. Use it or lose it. From age 35 onward, muscle declines unless you actively work against it. 2–3 sessions, 30 minutes each per week is enough to see meaningful benefits. Protein matters: Aim for 1.2–1.6g per kilo of body weight if you're active. Body composition > scale weight. Muscle is denser than fat. How your jeans fit tells you more than a number. Form first, then load. Don't add weight to faulty movement patterns. Reduce tension, fix the form, then build back up. Pilates counts as strength training as long as there's progressive overload (increasing spring resistance over time). Movement is not a punishment. Reframe it as nourishment and self-care. ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Barbara ~ Instagram - @strongwithbarbara Website - optimum-you.com YouTube - @strongwithbarbara Strength Training Course - Power & Balance ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca