‘The most important thing we can do’: Liz Earle, 62, shares 3 everyday moves to boost your fitness fast

At 62, Liz Earle has more than earned her title as a health and beauty guru. The bestselling author, and skincare and beauty brand co-founder, recently interviewed women’s health coach (and good friend to GH) Kate Rowe-Ham, sharing the top three lessons she’s learned that have transformed her approach to health and fitness.

‘Your muscle mass is already declining’

From the age of 35, we lose 3-5% of our muscle every decade, and when our oestrogen drops during the perimenopause, that accelerates. So what should we do?

‘Lifting weights isn’t a vanity, it’s one of the most important things we can do for our bones, our metabolism and our long-term independence,’ says Liz in her Instagram video.

‘I think one of the biggest wake-up calls for women is realising that muscle loss doesn’t suddenly happen when we get old; it can start much earlier, and it really ramps up in midlife,’ Kate Rowe-Ham tells GH. ‘That matters because muscle is what helps us feel strong, steady, capable and confident in our bodies. My message is always: don’t panic, just start. You don’t need to do anything extreme. A few squats in the kitchen, a brisk walk with a bit of added resistance, or a couple of short strength sessions each week can make such a difference over time.’

‘Almost every menopause symptom can be improved through exercise’

Hot flushes, anxiety, low mood, joint pain, poor sleep and blood sugar instability… ‘You don’t need to run a marathon,’ says Liz. ‘Start with a short walk or some gentle movement. The most important thing is that you start.’

Don’t forget strength training, adds Kate: ‘For me, it isn’t about chasing a certain look; it’s about future-proofing our bodies so we can keep doing the things we want to do for as long as possible. It matters because it supports everything: our bones, our metabolism, our confidence, our independence, even our mood. And the good news is, it doesn’t have to be complicated. Start with two sessions a week, learn a few basic movements and build from there. Small steps done consistently are where the magic really happens.’

Various types of protein sources and plant based food.

‘Most of us are not eating nearly enough protein’

‘In midlife, in menopause or if you’re strength training regularly, aiming for 1.2g to 1.6g per kilo of bodyweight can be really beneficial,’ says Liz. ‘If you’re doing the exercise but skimping on protein, your body simply can’t build the muscle that you are working so hard for. Strength isn’t optional as we age, it is everything.’

‘Honestly, so many women are trying their absolute best, but they’re simply not eating enough to support the body they want to feel strong in, and protein is a huge part of that,’ adds Kate. ‘If we want to build muscle, support our energy and feel more resilient in midlife, we have to give our bodies what they need. I always say, keep it simple and start by looking at each meal: where’s the protein? Eggs, Greek yogurt, fish, tofu, chicken, cottage cheese – it doesn’t have to be fancy, it just needs to be there consistently.’

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