Exercise and nutrition: Small changes that lead to big results

By Connor Finklea, DMSc, PA-C

Many people believe they need an expensive gym membership, a special diet or hours of exercise each day to improve their health. The good news is that simple and sustainable changes can make a meaningful difference in how you feel, look and function. Exercise and nutrition are two powerful tools to get you on the right track, and they cost far less than treating chronic disease later in life. 

Build Strength, Build Independence

One of the most beneficial forms of exercise is strength training. Lifting weights, using resistance bands or performing bodyweight exercises helps build and maintain muscle. Muscle supports healthy joints, improves balance, boosts metabolism and helps us stay independent as we age. Lifting to failure by the 8th to 12th rep is an effective practice to help stimulate muscle growth, guiding how you train your muscles. For most adults, strength training three to four times per week can provide substantial benefits.

Fuel Your Body with Protein

Nutrition matters just as much as exercise. Protein plays a critical role in maintaining muscle and recovering from workouts. Most active adults should aim for roughly 0.7 to 1 gram of protein per pound of goal body weight each day. Good sources include lean meats, fish, eggs, dairy, beans and protein bars or shakes. 

Rethink the Scale

Many people trying to lose weight focus only on the number on the scale. Your body will go through a recomposition when you are following a diet and exercising consistently, for weeks to months at a time. Sometimes the number on the scale doesn’t shift much, and it can be frustrating. Don’t let this discourage you; try a body scanner scale to get a deeper perspective on the composition of your weight, and you may be surprised to see that you are losing fat and gaining muscle. 

An effective approach to dieting is to simply maintain a modest calorie deficit—consuming slightly fewer calories than your body burns each day. 300 to 500 calories less than your body requires per day is a good starting point for losing weight without feeling too hungry. This allows the body to draw on stored fat for energy while preserving hard-earned muscle. To find this, research a Total Daily Energy Expenditure (TDEE) calculator online for free to get a rough estimate of what your body needs daily, then you can find where you need to be to be in a calorie deficit.

Tracking macros—protein, carbohydrates, and fats—is very helpful. It takes tracking calories to the next level. Monitoring these nutrients gives you a clearer picture of what you’re eating and helps ensure your body gets the fuel it needs to stay healthy and active. It will help guide your goals toward increasing energy, building muscle, losing fat and feeling better overall. 

A Note on Creatine

Creatine is one of the most researched supplements available and has been shown to safely improve strength, exercise performance and muscle recovery in healthy adults. Taking three to five grams per day can improve muscle endurance and output, supporting muscle growth when paired with strength training. New research suggests that doses between five and 10 grams per day may even improve cognitive function and help prevent or mitigate dementia.

Small Steps, Lasting Results

Improving your health does not require a perfect recipe. Consistent exercise, adequate protein, smart nutrition choices and daily movement can produce meaningful results over time. Small changes, practiced consistently, often lead to the biggest long-term improvements in health and quality of life. If you want to discuss these further or set up a plan to improve your life through diet, exercise and lifestyle changes, make an appointment with the clinic today to see Connor Finklea, DMSc, PA-C.