Weight: What is an ideal goal?

The human body did not evolve to be extraordinarily lean nor excessively muscular. It evolved to survive. The best way to survive is through balance.

In science, we call it homeostasis.

When you evaluate the human body through this lens, you can form an objective view on perhaps the most important goal of humankind.

What is my weight goal?

Without question, weight is one of the most important data points that drives our sense of self worth. But weight is the wrong metric. It should be body fat instead.

The sweet spot is 20% for men and 25% for women. The metabolic sweet spot.

At this level, the body carries enough stored energy to buffer periods of shortage without tipping into the inflammatory state that accompanies excess fat.

Hormones function with remarkable stability. Reproductive systems remain in balance. Even cognitive performance appears more robust because the brain senses abundance rather than threat.

Fat is not inert. It is a living organ that releases signals influencing immunity, insulin sensitivity and inflammation. When fat levels drop too low, especially in pursuit of extreme leanness, the body perceives danger.

It reduces thyroid output, alters hormones and increases cortisol. What appears externally as fitness internally resembles chronic stress.

At the other end of the spectrum, excessive fat stores disrupt the same hormonal pathways but in the opposite direction. The beauty of homeostatic balance lies in its equilibrium.

It allows physiology to operate without extremes.

Muscle tells its own story. Having strength undeniably improves function and quality of life. It protects against falls, improves glucose control and enhances vitality.

Yet the modern pursuit of extreme muscularity often confuses performance with longevity. Carrying large amounts of muscle requires substantial caloric intake and constant anabolic signalling.

Growth pathways like mTOR remain elevated. While beneficial in cycles, chronic activation can accelerate aging rather than slow it.

Longevity favors efficiency.

A body that is strong enough to perform daily tasks with ease but not burdened by the metabolic cost of maintaining excessive muscle ages better.

When you observe populations that live the longest, you rarely find extremes. So why are you chasing extremes?

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