Melissa H Photography

Melissa H Photography Photography

In my 30s, I focused on hot yoga for fitness, but lacked muscle mass. Now, in my 50s, I appreciate weightlifting as a ke...
01/07/2026

In my 30s, I focused on hot yoga for fitness, but lacked muscle mass. Now, in my 50s, I appreciate weightlifting as a key to overall fitness.

01/05/2026

Body recomposition begins with fueling the body appropriately, using whole, nutrient-dense foods to support muscle recovery and repair. If you are experiencing excessive inflammation or soreness after exercise, it may be helpful to assess a few key recovery factors.

Consider whether you are consuming adequate amounts of high-quality, unprocessed protein throughout the day. Evaluate your micronutrient support, such as magnesium intake in the evening, which plays a role in muscle relaxation and recovery. Ensure you are maintaining proper hydration with sufficient electrolytes to support kidney function and the clearance of metabolic waste produced during training. Finally, prioritize quality sleep, as this is when the body performs the majority of muscle repair and adaptation.

Optimizing these foundational elements can significantly enhance recovery, reduce inflammation, and support long-term body recomposition goals.

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