Defying Age: How 73-Year-Old Missy Sandeman Is Breaking Fitness Limits | The Interview Podcast w/ Dr. Sandra Fleming
- Coastal Functional Medicine
- Sep 23
- 6 min read
Updated: Sep 24
Vitality doesn’t come with an age limit. At Coastal Functional Medicine, we see every day how lifestyle choices can transform health at any stage of life. We believe healthspan — not just lifespan — should be our focus. This month, we’re honored to feature Missy Sandeman, a 73-year-old personal trainer and professional bodybuilder who proves that strength, vitality, and resilience can thrive at any age. Her passion for movement and strength inspires us all to keep redefining what’s possible.
💪 About Missy Sandeman
Missy Sandeman is a 73-year-old personal trainer and pro bodybuilder who specializes in helping women over 50 build strength, confidence, and independence through targeted exercise and lifestyle strategies. Scroll down to the bottom to read Missy Sandeman's full autobiography.
We asked Missy to share her insights and strategies for maintaining strength, independence, and overall wellness as we age — offering a closer look at how her approach keeps both body and mind thriving.
💪 Q&A with Missy — A 73-Year-Old Personal Trainer & Bodybuilder
Q: You’re 73, still training, and coaching a lot of women over 50. What should people focus on when it comes to exercise as they age?
Missy S: Strength training is number one — keeping your muscles strong protects your bones, joints, and brain. But it’s not just lifting weights. You need a mix of resistance work, balance drills, mobility, and aerobic exercise. That’s what keeps you independent and lowers the risk of falls and chronic disease.
Q: How much exercise do we actually need to see benefits?
Missy S: Research is clear: about 30 minutes of moderate activity most days, plus two or three resistance training sessions per week. That could mean brisk walking or biking most days, and two or three 20- to 40-minute strength workouts. You don’t have to spend hours in the gym. Consistency beats perfection.
Q: Which muscle groups are most important as we get older?
Missy S: Legs and core — glutes, quads, hamstrings, and deep abdominal muscles. Strong legs mean fewer falls and better mobility. A strong core keeps you steady and upright. Don’t forget grip strength and upper-body work — that’s what lets you carry groceries or lift your grandkids.
Q: How do you protect your joints while training?
Missy S: Technique is everything. Move with control, increase weight slowly, and stay in a pain-free range of motion. We use bands, machines, or even water exercise if needed. And I never skip mobility — 5 to 10 minutes a day keeps the joints happy.
Q: What about energy levels and brain health — how does training help?
Missy S: Training is the best “anti-fatigue medicine” I know. Aerobic and strength work improve your mitochondria — your body’s energy factories. Exercise also sharpens your brain and lowers dementia risk. Experts like Dr. Rhonda Patrick highlight how strength training reverses markers of cardiovascular aging. That’s why I always say: exercise is medicine.
Q: How much protein do you personally eat to maintain muscle at your age?
Missy S: I aim for about 1.2 to 1.6 grams per kilogram of body weight per day — around 100 grams for me, split into meals. Each meal has at least 30 grams of protein, which is the threshold where your body really builds muscle. Dr. Gabrielle Lyon calls muscle the “organ of longevity,” and research shows older adults actually need more protein than younger people. (You’ll also hear this echoed by Drs. Peter Attia and Andrew Huberman.)
Q: You’re open about using bioidentical hormones. How has that impacted your fitness through menopause and beyond?
Missy S: Honestly, it was a game-changer. Hormones helped me sleep, recover, and maintain lean mass. Without them, training felt like pushing uphill. With proper medical supervision, BHRT made me more consistent in the gym. I’ve also trained many women on BHRT — they usually have better energy, sleep, and recovery. Studies even suggest estrogen can enhance gains from resistance training in postmenopausal women.
Q: What obstacles keep men and women from training regularly?
Missy S: The big ones are time, pain, and motivation. People think they need an hour — but two 20-minute sessions can do the trick. Pain or fear of injury is another hurdle, so we start gently and build confidence. And for motivation? I encourage training partners, classes, or logging progress. Small wins keep people coming back.
Q: And how do you personally stay motivated after decades of training?
Missy S: I tie it to life goals. I want to be able to travel, hike, and lift my grandkids. I also make training social — teaching, training with friends. And I celebrate the little victories — like hitting deeper squats or recovering faster. That’s what keeps me going.
Q: If someone is 55 or 65 and hasn’t started yet, what’s your advice?
Missy S: Start small, start safe, but start now. Do bodyweight squats, push-ups on the counter, walk 10 minutes after meals. Add a little protein at breakfast. Once you see progress — and you will — you’ll want to keep going. Remember, it’s never too late. The science shows you can build muscle and brain health well into your 70s, 80s, even 90s.
Q: How to keep going for years?
Missy S:
Make training social (classes/group), goal-oriented (function: carry grandkids, hike), and measurable (strength logs, gait tests).
Periodize: cycles of focus (strength, power, mobility). Celebrate non-scale victories (fewer falls, better sleep, improved cognition).
Use habit stacking (train right after a predictable daily event) and brief daily rituals (5–10 min mobility + 10–20 min strength) to build automaticity.
Q: Final words of wisdom?
Missy S: Muscle is medicine. Movement is medicine. If you give your body the right signals — resistance, protein, rest, and recovery — it will respond at any age.
🎥 Watch the Full Interview with Missy! Click below to watch our in-depth conversation on building strength, resilience, and wellness at any age.
Key Takeaways
Strength is medicine: Protects bones, joints, brain, and independence.
Consistency beats perfection: 30 minutes a day + 2–3 strength sessions per week make a difference.
Protein matters: 30g+ per meal supports muscle growth and longevity.
Never too late: You can build strength and brain health into your 70s, 80s, and beyond.
At Coastal Functional Medicine, we see firsthand how exercise, nutrition, and lifestyle medicine transform health outcomes at every age. Missy’s story is a powerful reminder that the human body is resilient — and capable of thriving with the right inputs. Whether you’re just beginning or fine-tuning your habits, remember: movement is medicine, and muscle is the organ of longevity.
