Why Longevity is the New Luxury and Muscle is the Smartest Investment
- Brainz Magazine
- Jul 22
- 4 min read
Written by William J Bonner, MD, Guest Writer
For quite some time, status has been measured in luxury cars, corner offices, and designer clothes, but those signals have been shifting. Today’s elite aren’t just chasing wealth; they are chasing time. Jeff Bezos has transformed his physique with disciplined strength training, outdoor adventure sports, and a recovery-focused lifestyle, while Mark Zuckerberg has become obsessed with fitness – training in Brazilian jiu jitsu and competing in endurance races. Longevity has become the ultimate luxury.
But what good is a long life if you don’t have the strength and vitality to enjoy it? That’s where the difference between lifespan and healthspan matters. Lifespan is how long you live. Healthspan is how long you stay healthy, independent, and capable of doing the things you love. The goal isn’t just to live longer – it’s to live better for longer.
While the longevity space is booming with innovations from peptides and personalized supplements to hyperbaric oxygen tanks and AI health tracking, one of the most reliable tools in the longevity toolkit is still good old-fashioned strength training.
Strength is survival
Muscle is far more than a vanity metric – it’s a powerful biomarker of how well we age. Each decade, we naturally lose muscle mass in a process called sarcopenia, a condition associated with weakness, frailty, reduced metabolism, and loss of independence.
Maintaining or building muscle can preserve:
Mobility and balance including fall prevention
Insulin sensitivity and metabolic health
Bone density and joint stability
Resilience during illness and recovery
The ability to live independently and do what you love
Studies have shown that grip strength is a stronger predictor of mortality than blood pressure in older adults. In other words, strength is survival.
5 ways to build muscle for longevity
Muscle isn’t just built in your 20s. Rather, it is something that can be developed and maintained at any age. Doing so can pay massive dividends in energy, mobility, and prevention of chronic disease. If your goal is to age with strength, clarity, and confidence, here are five high-impact strategies worth investing in:
1. Lift weights
Muscle doesn’t grow without challenging it. Progressive resistance training is the best way to grow muscle long term, so lifting weights is essential. Getting stronger does not require multiple hours in the gym per day. Many studies – including this one – have shown that less than 15 minutes of strength training 2 to 3 times per week can lead to significant strength gains! The most important factors are consistency and progression.
2. Prioritize protein
In order to build and maintain muscle, we need to activate the body’s muscle-building pathways and then supply those pathways with the raw materials they need – amino acids. Lifting weights triggers those pathways, and adequate protein intake is what makes them work. As we age, we face a problem called anabolic resistance which means that our body becomes less responsive to the same amount of protein we might have consumed when we were younger. A good rule of thumb is to aim for at least 1 gram per pound of lean body mass per day.
3. Respect recovery
A big part of the magic of exercise happens after you leave the gym. Strength training triggers the pathways that build muscle, but it’s during recovery that those pathways actually get to work, repairing tissue and making meaningful changes. That’s why sleep, rest, and stress management are non-negotiable in a long-term strength training program. Aim for 7–9 hours of quality sleep each night, take rest days seriously, and manage chronic stress as best you can. Think of it this way: training is the stimulus, but recovery is where you earn the return on your investment. Without proper recovery, you’re not compounding your gains – you’re just spinning your wheels.
4. Supplement with creatine
Creatine monohydrate is one of the most researched and effective supplements for increasing strength and power output. But its benefits extend beyond performance. Emerging research has also shown creatine can support cognitive function, making it a valuable tool for maintaining both physical and mental sharpness as we get older. Creatine is safe, affordable, and widely available, with decades of research supporting its use. A daily dose of 3 to 5 grams per day is all you need to reap the benefits and like any good investment, consistency over time is what pays off.
5. Consistency is key
Muscle is a compound interest investment – small, consistent deposits over time lead to massive returns. You do not need to be perfect. You need to be persistent. Progress might feel slow at times, and there will be peaks and valleys. But if you stick with the process, you will build strength that lasts. Think in terms of decades, not days. Build good habits and watch your health skyrocket.
Strength is the smartest investment in longevity
In a world obsessed with hacks, shortcuts, and high-tech solutions, it’s easy to overlook the simple, proven strategies that truly move the needle on longevity. When it comes to living longer and living better, muscle remains one of the most reliable and rewarding investments you can make.
Building and maintaining strength protects your metabolism, keeps you mobile, and helps you stay independent well into your later decades. It’s not just about looking good – it’s about being capable, energetic, and present for the moments that matter most.
Many people are looking to buy longevity, but it is more rewarding to earn it. Every rep, every meal, every night of good sleep is like depositing into a healthspan savings account. And the earlier you start investing, the more years of strong, vibrant living you stand to gain.
William J Bonner, MD, Guest Writer
Dr. William Bonner is a board-certified physician specializing in Physical Medicine & Rehabilitation, Interventional Pain Medicine, and Regenerative Medicine. His practice focuses on helping people move better, build strength, and age with vitality – combining cutting-edge medical treatments with practical strategies for muscle health, mobility, and long-term wellness.
Dr. Bonner also offers personalized coaching, including exercise and nutrition planning, for individuals looking to invest in their healthspan, build muscle, and improve performance at any age. His motto is Get Stronger to Live Longer. To learn more or inquire about coaching, visit here or contact him directly at wbonner@drwilliambonner.com. You can also find him on Instagram @miaspinedoc.
