'EVERYTHING MUSCLE ' 2 80/20 Rule and Water for a Stronger YOU
- helenfkws
- May 19, 2025
- 7 min read
Updated: Jun 8, 2025
'EVERYTHING MUSCLE' 2 The 80-20 RULE
Respecting your muscles is all about honoring and looking after them like the vital, life-giving system they are.
As the largest organ in your body (because of how they send out important signaling molecules to the brain, adipose/fat tissue, and liver, and how they help build bone, help regulate metabolism, weight, blood sugar, inflammation, and muscle growth) they deserve a dedicated daily strategy to keep them strong, functioning with ease and flexibility, and healthy.
Research consistently shows that healthy muscle mass and strength are among the strongest predictors of not just quality of life, but actual lifespan especially as we age.
Things like balance, grip strength, leg strength, and overall lean muscle mass are closely linked to lower rates of disease, better mobility, fewer falls, and lower mortality risk.
Well-functioning MUSCLES make you a HAPPIER 'Stronger Woman'.
'EVERYTHING MUSCLE' 1 In Case You Missed It
Muscles aren’t just for appearance — they’re your body’s metabolic armor.
They protect your health, power your movement, and drive your energy.
Here’s why they matter:
Where they are in your body
The 3 types of muscle you rely on every day
Why building and preserving muscle is essential to thrive, not just survive
Muscle isn’t optional — it’s foundational.
LET'S GET IT RIGHT
The 80-20 RULE: is spot-on for keeping muscles strong, functional, and metabolically active well into your golden years.
80%: Hydration and Nutrition
Weave Water (clean, & sufficient) in all day to keep well muscles balanced and hydrated
Prioritise Protein-rich, whole foods to provide the building blocks for muscle growth and repair
Meet micronutrient needs like various B vitamins., calcium, magnesium, phosphorus, potassium, selenium, vitamins D & K2, zinc for full muscle potential
20%: Smart Strength Training
Consistent, progressive resistance workouts (not just random activity)
Balanced strength, power, cardio and even mobility/flexibility/balance training (to build the small and large, and slow and fast twitch muscles)
PLUS:
Eat Enough of the Real Food Calories: Balance macros - Protein for muscle building and repair, Complex carbs for muscle energy (keep sugar and processed carbs/foods to a minimum), Essential fats for hormones that influence muscle performance.
Recovery Time: don't overtrain, because muscles grow outside the gym during rest, not during workouts.
Sleep: get 6-9 hours of quality sleep because it's when your body grows and repairs muscles.
Nutrient Timing: eat protein at regular times over the day and within 1-2 hours post workout for optimal muscle recovery and include some whole food carbs to refill glycogen stores.
"EVERYTHING MUSCLE' 3 will provide FULL details on HOW MUCH, WHEN, WHY of Protein.
Manage Stress: Chronic stress = elevated cortisol/stress hormone = muscle breakdown. Use stress reducing techniques like mindfulness, nature, hobbies, light cardio, yoga, self-help resources etc.
Limit or Cut Alcohol: alcohol disrupts hormone levels, sleep, and protein synthesis which disrupts optimal muscle performance, building and recovery.
Together, these lifestyle practices act like a "fountain of youth" for your muscles and body. Muscle Strength truly is a superpower when it comes to longevity.
The 80-20 RULE Let's BREAK DOWN to get all the longevity superpowers.
1. HYDRATION: Weave Water (clean & sufficient) in all day
Water is often the most Forgotten Superpower and "fountain of youth" of Muscles, Energy and Life.
It's a NON-NEGOTIABLE necessity... essential for every single function in the body, yet most people live in a state of chronic, low-level dehydration without even knowing it.
After the oxygen you breathe, water is the 2nd most important element for your survival.
It's the world’s best energy conductor — delivering oxygen and nutrients from food straight to your cells, muscles, and organs which create your strength and mental clarity.
Need a quick boost? Water is the original elixir of energy.
You are essentially a walking, talking WATER BAG:
~70% of your body
~75% of your brain
~75% of your muscles
Think of it like this:
~ A clean, well-hydrated water bag runs like a high-performance engine
~ A dirty, dehydrated water bag runs rough and ceases up
What happens if you DON'T DRINK ENOUGH WATER - even slight dehydration:
Reduces muscle strength and endurance
Impairs muscle recovery by slowing down nutrient transport and waste clearance
Disrupts glucose transport into the muscle cells (which muscles need for fuel and repair)
Everything slows down — energy, metabolism, and recovery
Increases cramping and risk of muscle injury during workouts
Triggers physical and mental fatigue way earlier than normal when exercising
Triggers thirst which is often misinterpreted as hunger (which can lead to overeating and fat gain)
Brain fog - headaches, loss of mental clarity, memory and poor concentration
Low motivation to exercise, irritability and moodiness
Overeating and fat gain
Fluid retention, minor and major digestive issues and fatty liver
Muscle cramp, and stiff joints, aches, and pain
Fluid retention and minor and major digestive issues
Waste products build up, creating acidity and toxicity
Skin problems, and signs of early aging
Higher risk of minor and major health issues
Your body literally becomes a less hospitable environment for performance, good health and longevity
“Not drinking enough water is like washing tonight’s dishes, leaving the water in the sink, and using that same filthy water to wash tomorrow’s…and the next nights or weeks or months dishes. Yuk!!!.”
On the Flip Side:
Hydration increases your muscles and turns on the "fountain of youth" - clean, strong and high in energy.
LET'S Get It RIGHT!
HOW MUCH WATER is enough:
Water is based on your total body weight. Scenario...if you put a large load of washing on and set the water level low the outcome won't be clean. Same happens in your body.
With water it's not one size fits all. You need enough water to wash your whole body for your size, weight and muscle density.
It's recommended you drink about 35 - 40 ml of water per kilogram of body weight daily for your muscle sand body to function optimally.
Here's a simple breakdown:
If you weigh 70 kg, (70 x 35-40ml) = about 2.5 to 2.8 liters per day, = 9-10 x 250ml glasses.
If you weigh 90 kg, (90 x 35-40ml) = about 3.2 to 3.6 liters per day, = 12.5 x 250ml glasses.
PLUS, you need MORE if you engage in strength and fitness training, you sweat, live in a hot climate, or are in an air-conditioned environment.
THE PLAN to DRINK ENOUGH WATER Everyday:
NOW before you start worrying about how you'll handle this because you've realized you're not quite there yet. Maybe a long way off!
Stay calm it's achievable and simpler than you imagine...It's as easy as putting a glass or bottle to your lips, and swallowing, and in less than 5 seconds, it's done. That's only 5 seconds out of each 60-minute hour a day to significantly boost your health!It only takes about 2 minutes a day (filling the glass or opening the bottle and drinking it).
Use a dedicated water bottle/s or jug to track your intake.
Start with your 1st glass right after waking up to set the hydration and tone for your day.
Drink the rest over the next 11-12+ hours. Aim for 1-2 glasses per hour.
Be mindful of thirst cues. A dry mouth indicates dehydration, which is the final indication of thirst and can negatively impact the health of your muscles and body.
Drink water up to 15 minutes before meals and resume an hour after meals to aid digestion.
Drink only water and not sugary drinks, juice or alcohol to reduce calorie intake and muscle damage.
Carry a water bottle everywhere to remind you to drink throughout the day (it's not just water it's 75% of your muscles and body).
Set reminders using a phone alarm to stay on track with your water intake.
Some HUGE BENEFITS of drinking water for just 2 MINUTES everyday:
Muscle cells are enlarged and ready for enhanced performance, growth and rapid recovery.
Nutrients are distributed efficiently to your muscles, tissues and brain for better function, energy and clarity.
A purified clean body to reduce dehydration, acidity and toxins that cause inflammation and health problems.
Consistent bowel movements and soft stools for regular, comfortable daily bowel activity. Water is your FLUSH!
Weight loss improvement by potentially increasing metabolism, reducing appetite, and helping to keep you energized to put your muscles to work to burn more fat.
WHAT TO DO NOW!
Take action and clean out your water bag!
Get your water and drink a glass immediately
REPEAT this action 5 - 10 seconds each hour to as if your muscles and lifespan rely on it...because they DO!
WORD OF WARNING: Get ready to PEE!
Initially, you will urinate more when you increase your water intake.
EXTRA URINATION is a positive indication that you're cleansing, hydrating, and revitalizing your muscles and body!
Your body is eliminating toxins and excess acid accumulated from dehydration and fluid retention. It’s a beneficial process. It signifies that your cells, muscles, and brain are finally being cleared of impurities, and your entire system is rebooting to enhance your health.
EXTRA URINATION will decrease once your body is adequately rehydrated.
Monitor the SCALES as you may lose 1 kg or 2 or more in the initial days due to the loss of toxic fluid. YEY!
PEE TEST: OBSERVE and SMELL to DETERMINE if your PEE is healthy!
BAD If your pee is dark yellow, amber, reddish, cloudy, has an odor, contains blood specks, or fizzes, it may indicate dehydration or other urinary or kidney problems. You have a dirty water bag.
GOOD If your pee is light yellow to nearly clear, has a mild odor, and is in sufficient volume, it indicates proper hydration and a healthy urinary system. You have a clean water bag.
The simple habit of drinking and peeing daily can enhance your STRENGTH and add years to your LIFE.
FINALLY: Your Water Quality is Crucial
Tap water may not be the ideal choice, as it can contain over 200 chemicals, many of which can adversely affect your health over time. However, if it's your only option, please DRINK IT.
Recommendation:
Filter your water using a high-quality system and maintain your filters regularly.
Opt for the cleanest and most natural home-delivered spring water available in Perth. Apostle Spring Water: www.apostle.com.au
Keep drinking and keep your body/'water bag' and muscles clean and happy.
Cheers to 'PEEING CLEAR'!
But WAIT there's MORE!
TUNE IN
Unlock the key to strength, energy, and healthy aging.
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Protein: It’s More Than Muscle
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Why Protein Matters for Women over 40
From muscle maintenance to hormone balance and post-menopausal support, protein is essential at every stage of life.
Protein & Blood Sugar Balance
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How Much Protein Do You Need?
Use your ideal lean body weight to find your personalized target — and hit it consistently.
Why Protein Timing Counts
Spread your intake evenly across the day to maximize muscle repair, recovery, and energy.
30g: The Protein Sweet Spot
Hitting 30g per meal activates muscle-building and slows age-related muscle loss.
The 30g FOOD Guide
Easy, examples of foods that pack 30g of high-quality protein.
10g Protein Snack Ideas
Smart snack options to help you stay fueled and meet your daily protein goals.
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