02/15/2026
I recently attended an informative longevity-focused presentation at the Independent Doctors of New York meeting, featuring Ron Primas (2nd from the left) and Michael Rosen (2nd from the right), among other experts.
Dr. Primas emphasized that exercise is foundational to longevity medicine. Resistance training, in particular, is essential for adults—especially older individuals and those actively losing weight, including patients using GLP-1 medications. Beginning around age 30, adults lose approximately 3–8% of muscle mass per decade, with the rate accelerating over time. Without intervention, this decline can compromise metabolic health, physical performance, and long-term independence.
To counteract this process, Dr. Primas underscored the importance of strength training at least twice per week to preserve lean muscle mass, improve insulin sensitivity, and maintain resilience. He also highlighted adequate protein intake—approximately 30–40 grams per meal—along with proper hydration to support muscle repair and metabolic efficiency. Evidence-based supplements such as creatine, urolithin A, and Fortetropin may further enhance muscle function, recovery, and growth when used appropriately.
Dr. Rosen also recommends creatine supplementation. Creatine has been shown to improve high-intensity exercise performance and may support cognitive function. Emerging research suggests potential benefits in neurodegenerative conditions, including Parkinson’s disease, particularly in supporting muscle strength and possibly neuroprotection.
Vegetarians and vegans may have lower baseline creatine stores, as creatine is found primarily in meat and fish. Achieving the recommended 3–5 grams per day through diet alone can be difficult without animal products, making supplementation especially relevant for this population.
The overarching message was clear: longevity medicine is not simply about extending lifespan but about preserving muscle mass, metabolic resilience, and vitality, so patients can age with strength, independence, and quality of life.
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