Body Composition is a Better Measure of Health

After decades of teaching, I still encounter students whom I hear expressing frustration about their weight, often asking me how to lose it. I can relate. I used to be obsessed with my body weight. To be honest, I stopped worrying about the scale but my body obsession didn’t disappear-it just shifted focus. I began hyper-focusing on my skin, it’s texture, shape, and body fat instead. The idea of thinness was something I associated with an aesthetic beauty standard, not a particular measure of health. Gaining a scientific understanding of anatomy and biology shifted my perspective. As I entered peri-menopause, I stopped viewing my body purely through an aesthetic lens and began valuing functionality. Building strength became something tangible that I could work with and also something that would support me and my students into old age.

Body Composition is the relative proportion of fat to muscle, bone, water and organs. It is a measure of what your body is made of and it is a clearer picture of your health than a standard scale measuring overall body weight which does not account for the healthy tissue. Weight loss does not always equal fat loss. You can be building muscle while losing fat without the scale changing much. And this is a key connection to make. Excess body fat-especially visceral fat around the organs, is an early predictor of diabetes and heart disease. We need to be interested mainly in functional strength-maintaining muscle and bone density which will keep you mobile, active and fracture free as you age.

The top 3 ways to change your body composition while preserving muscle:

Eat Enough Protein

As you get older your body becomes less efficient at processing protein! What that means the body requires more protein to signal muscle tissue repair. Women over 50 need more protein that their male counterparts because ageing and hormonal changes accelerates muscle loss and power. Experts recommend 1.0-1.2 grams of protein per kg of body weight. If you weighed 68 kg (150 lbs) your protein target intake should be around 68-82 (plus more if you are lifting heavy weights). Compare that amount for men in the same age group where 0.8-1.2 grams of protein per kg of body weight. Varying your protein intake from different sources like chicken, fish, legumes/beans, tofu, Japanese natto, Greek yogurt and lentils, tempeh, edamame, nuts and seeds for plant-based diets.

Lift Heavy Weights (this includes your own body!)

Lifting heavy weights signals to your body that muscle tissue is still necessary, preserves bone density, provides neurological protection and anxiety relief. It is vitally important to preserve power and speed because this specific type of muscle tissue supports cognitive function and nervous system regulation. Consistent training lowers baseline cortisol levels and shifts the body into parasympathetic (rest and digest) predominance after the workout. Focus on compound movements like push ups, squats, pull ups and exercises that work multiple muscle groups—all available in the Classical repertoire.

Introduce a Small Calorie Deficit

Auditing your food intake and identifying where you are consuming high calories and lower nutrient quality is key to crafting healthy and supportive nutrition. Look for daily or moderate consumption of sugary drinks, including alcohol. Choosing to modify or limit your (sugary) choices can sometimes reduce your caloric intake by 300 calories or more. These shifts can support fat reduction without triggering muscle breakdown.

Unfortunately, transformations cannot happen overnight. With careful planning and a thoughtful, science-based approach, it becomes less overwhelming emotionally and more about a systematic adoption of good choices and good habits that last. Having family members, a partner or community who can support your journey to better health can also help motivate you to lasting results. Also remember that the goal is not perfection but a consistent return to a values-driven lifestyle. If you centre your health and longevity your choices will align with your commitment to future you.

____________________________

Further Reading:

Eckert, P. (2024, February 21). Protect your brain by unlocking the neuroprotective power of heavy lifting. OsteoStrong Australia.

Fika Mental Health. (2026, January 4). The science of strength training for anxiety relief.

Sims, S. (2025, March 2). Boost CNS response & build muscle with protein power! [Video]. YouTube.