Strength, mobility, and nutrition form the three pillars of a healthier, more functional life—especially as we age. In this enlightening conversation with fitness expert Chad Volant, we explore practical strategies for anyone looking to move better, feel better, and age better.

Chad breaks down what functional strength training really means: not just building muscle for appearance, but training through full range of motion to maintain mobility and prevent injury as we age. "We want to be able to move for life," he explains, detailing how proper strength training improves metabolic health by creating more "glucose sponge" muscle tissue that helps manage blood sugar and provides resilience on days when nutrition isn't perfect.

The discussion tackles persistent fitness myths head-on. No, lifting weights won't make women bulky (excess calories do that). No, you're not "too old" to start strength training—Chad works with clients in their 70s and 80s who are still building muscle tissue. And no, fat isn't the enemy—it's crucial for hormone health and helps you feel full longer.

Perhaps most valuable is Chad's practical wisdom about sustainability. His 80-20 approach acknowledges that perfection isn't the goal—consistency is. He offers actionable advice for high-stress periods, travel, and busy schedules, emphasizing that even small movements like taking stairs or doing 10 bodyweight squats after meals can make significant differences. His protein-forward nutrition strategy focuses on adequate protein intake (roughly 0.8g per pound of body weight) and proper hydration.

The conversation provides hope for anyone struggling with mobility issues or chronic pain. As Chad explains, "A stronger human being has less pain," and improving strength around problematic areas often resolves issues that might otherwise require medical intervention.

Whether you're just beginning your fitness journey or looking to overcome a plateau, this episode provides the blueprint for sustainable, functional fitness that enhances quality of life at any age. Start with just one small action today—your future self will thank you.

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