Avoiding the Health Cliff After 60 | Windback NZ | Longevity

Avoiding the Health Cliff: The New Science of Strength, Energy & Longevity After 60

Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, exercise, or supplement routine.

The “Health Cliff” and How to Avoid It

Longevity expert Dr Peter Attia describes a steep decline that many people experience around age 75 — a sudden drop in strength, balance and independence known as the “health cliff”. But decline is not inevitable. As Dr Gabrielle Lyon, Dr Casey Means and Dr Andrew Huberman explain, the choices made in your 50s and 60s — what you eat, how you move and how you recover — determine how well you age. Maintaining muscle, stable energy and emotional wellbeing forms the foundation of a long and vibrant life.

Train Like Life Is a Sport

As we age, our bodies naturally lose muscle. Starting in our 40s, most people lose around 3 to 5 percent of muscle each decade, and this rate accelerates after 60. Women may lose up to 1 percent of muscle every year after menopause, while men lose around 0.8 percent. Over time, this gradual loss — known as sarcopenia — leads to frailty, slower metabolism and reduced resilience. When illness or injury strikes, there is often not enough strength left to recover fully.

Dr Lyon calls skeletal muscle “the organ of longevity”. It regulates blood sugar, supports hormones and protects bone density. Dr Attia trains for life — not for sport alone — by combining strength work, endurance training and mobility to stay capable, not just fit.

Windback Tip: Build muscle as a daily goal. Combine two to three resistance sessions each week with brisk walking or gentle cycling for endurance. Recovery is just as important — support muscle repair and energy production with quality protein, creatine, magnesium and electrolytes.

Measure What Matters

Dr Attia reminds us that longevity is not defined by lab tests but by physical ability — how strong, balanced and energetic we remain. Simple measures like grip strength, walking speed and muscle mass are powerful predictors of independence and lifespan. Dr Means highlights the value of stable blood sugar as a marker of healthy metabolism, while Dr Huberman notes that consistent sleep, morning light and nervous system balance all influence long-term cognitive health.

Eat More Protein and Real Food

Protein is the raw material for muscle growth and repair. Without enough, the body breaks down lean tissue faster than it can rebuild it. Most adults over 60 — especially women — consume far less protein than their bodies require. Experts recommend 1.2 to 1.6 grams of protein per kilogram of body weight each day, or about 85 to 110 grams daily for a 70 kilogram woman. This supports muscle retention, steady energy and mental clarity.

Daily pattern example:

Breakfast: Eggs and Greek yoghurt (25 g)
Lunch: Salmon salad (30 g)
Snack: Smoothie with Mitchells Chocolate Protein (25 g)
Dinner: Chicken or lentils with vegetables (30 g)

Energy, Performance & Passion

Energy and motivation often decline with age, yet vitality can be supported naturally. The tonic herbs used in traditional wellness systems — such as deer antler, jing and cordyceps — nourish the kidneys and adrenal glands and promote the smooth flow of Qi (life force). By supporting these systems, energy, passion and physical drive can flourish.

Pair these with nutrient-dense proteins, collagen and essential minerals to maintain energy, strength and graceful ageing.

Train Your Brain and Nurture Connection

Dr Huberman describes emotional and mental health as trainable, just like physical strength. Morning sunlight helps regulate circadian rhythm and mood. Deep breathing, mindfulness and social connection increase dopamine and oxytocin — neurochemicals linked to motivation, focus and joy. Dr Means notes that meaningful connection and purpose reduce stress hormones, improving metabolic and cardiovascular health.

Windback Tip: Start your day outdoors, share meals with people who uplift you, and keep learning something new. Curiosity, connection and compassion are natural longevity tools.

Optimise the Marginal Decade

Dr Attia calls the final ten years of life the “marginal decade”. The quality of that decade depends on how you live now. Protecting your muscle, maintaining good nutrition and nurturing mental wellbeing are the most powerful choices you can make for future independence. As Dr Lyon says, “If you want to age well, protect your muscle like your life depends on it — because it does.”

Featured Collections

Longevity | Science-backed support for a longer, healthier life.
Healthy Ageing | Essential nutrients for vitality and graceful ageing.
Energy | Sustain performance and passion with tonic herbs and adaptogens.
Protein & Collagen | Build strength and support skin and joint health.

Final Thought

As Dr Huberman says, “Your brain and body thrive on consistency.” Daily movement, balanced meals and strong relationships create the foundation for decades of vitality. Avoiding the health cliff is not about fear — it is about freedom and the joy of living well at every age.

Always read the label and use only as directed. Supplements should not replace a balanced diet or healthy lifestyle. Consult your healthcare practitioner if symptoms persist.