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- TODAY'S AJENDA #90
TODAY'S AJENDA #90
Welcome to TODAY'S AJENDA!
Scam and Fraud Alert. Before we get started, I want to address the growing number of AI-generated ads that are using my name, face, and likeness to promote bogus products. I have zero connection to these companies.
If you don’t see it, read about, or hear it on MY channels, do not believe it. Be skeptical, be smart, and if something seems too good to be true, it probably is. Report it, don’t fall for the fraud. (And trust me, I DO pursue legal action against these criminals, but they are impossible to trace and stop.)
Every December, you’ll see a predictable wave of headlines: “8 Tips to Keep Holiday Weight Off Your Hips.” “Bouncing Back After Thanksgiving.” “How to Not Let Hanukkah Ruin Your Diet.”
What you see far less of? Headlines about the risks of being underweight.
That’s a problem. Being underweight can be a significant medical risk factor for all-cause mortality, and as much of a threat to your health, independence, and longevity as being overweight. But this topic is routinely buried by the focus on holiday indulgence.
So today, let’s talk about the other side of the scale.
This is especially relevant in older adults. An Australian study followed 11,000 women aged 70-75 for 18 years and found that underweight women lived 3+ years less than normal-weight women and faced nearly double the mortality risk when in poor health.
Here’s why being underweight is dangerous as we age: We naturally lose bone density (osteopenia) and muscle mass (sarcopenia) as we get older, especially after menopause, when falling estrogen speeds up both.
If you’re underweight on top of that, you’re starting with even less muscle, bone, and nutritional reserves. This can trigger a cascade of consequences:
Poor wound healing
Higher risk of falls and fractures
Longer recovery after illness or surgery
Greater vulnerability to illness (especially during flu season)
Being underweight at this stage of life could mean losing the muscle that keeps you steady, the bones that protect you from fractures, the reserves your body needs to bounce back, and your strength to remain independent.
Losing weight is not a cosmetic issue. It’s a health issue.
How to Know If You’re Underweight
Even if your BMI isn’t “underweight,” your body can still be under-fueled. Here are red flags to watch out for:
Your pants are loose in the thighs and butt. This isn’t just about losing belly fat. It’s muscle loss in your legs and glutes, which affects your balance.
You’re wiped out from minor activities. If a trip to the grocery store or folding laundry leaves you exhausted, that’s your body telling you it doesn’t have enough fuel.
Your grip is weaker. Can’t twist open a jar lid? Struggling to carry a gallon of milk? Loss of arm and hand strength is a sign of muscle loss.
You’re getting sick more often. Frequent colds or cuts that take weeks to heal might point to a weakened immune system.
How to Gain In The Right Way
It’s tempting to assume the best way to “fix” being underweight is to just “eat more.” But the goal is to build lean muscle mass, not just add pounds.
Here are some strategies I use with patients:
1. Prioritize protein (especially at breakfast)
Aim for roughly 1.6 grams of protein per kilogram of body weight per day (more if you’re active or already have low muscle mass), divided over your meals. For example, if you weigh 125 lbs, shoot for 90 grams of protein a day.
Zoom In: Why breakfast? Research shows that older adults may build muscle more effectively when they front-load protein earlier in the day.
This takes strategy and planning, but it is vitally important. A few of my go-to morning recipes include a matcha yogurt bowl with berries or a spiced berry smoothie.
2. Add resistance training
You cannot build muscle without progressive resistance. That can be:
Weight machines
Dumbbells or resistance bands
Bodyweight moves: squats to a chair, wall push-ups, step-ups
Studies show that even women in their 70s and 80s can build significant strength and muscle with resistance training. It’s never “too late” for your muscles.
Lifting weights for my entire life is the single greatest element responsible for my physique and fitness level now that I am 56. It is a MUST.
3. Eat enough calories (not just protein)
If you’re only focused on protein while restricting everything else, your body will burn that protein for energy rather than use it to build muscle.
Be sure to eat healthy fats and complex carbs:
Fatty fish (salmon, mackerel, sardines)
Whole grains: oats, quinoa, farro, brown rice
Olive oil, avocado, nuts, seeds, and nut butters
4. Screen for medical causes
Unintentional weight loss or inability to gain weight is a medical red flag. Possible causes include thyroid dysfunction, GI disorders, malignancy, depression, medications, and more.
Ask your doctor about:
Bone density testing
A referral to a dietitian or nutritionist if needed
Labs (CBC, thyroid, inflammatory markers, nutrition labs)
The New Goal: Strong, Stable, & Here For a Long Time
If you’ve spent a lifetime being praised for being “tiny,” it can feel deeply uncomfortable to gain weight or add visible muscle. But your 50s, 60s, 70s, and 80s are not about shrinking. They’re about staying strong and independent for as long as possible.
While the world obsesses over holiday weight gain, reframe what “gain” means. Gaining muscle and strength is not something to fear. It’s how you give your future self a body that lets you keep showing up.
When I’m picking holiday gifts, I start with one question: Will this make someone’s day-to-day life a little better?
For me, that answer is yes when it’s something you’d never splurge on yourself but end up using constantly, or something that supports your health without feeling like a chore. Those are my two sweet spots.
Even better is when they add joy or style to everyday life. It’s the velvety-smooth pajamas that lull you to sleep, the electrolyte drink that boosts your mental clarity, or the stylish shoes you could walk in for miles.
Everything here falls into these categories. They’re my absolute favorites and things that I use, buy, and live with every day. Xx
Day Light Therapy Light - My son, Alex, suggested I get this light, and it’s made such a difference in my energy levels. Give this to someone who isn’t a morning person!
Wellbel* - I’m obsessed with these supplements! Both my and my daughter’s hair has genuinely gotten longer, thicker, and stronger.
Mason Pearson Hair Brush - Styles your hair so well you’ll wonder what your other brushes were even doing.
Victoria Beckham Eyeliners - Glides on like butter, stays put through everything.
Dyson Hair Dryer – Curl, style, and dry your hair in minutes without the heat damage. A splurge, but worth it!
Joonbyrd Daydreamer Firming Body Serum - This body serum reveals tighter, more elastic skin while delivering a hydration boost. And the smell is incredible!
Silk Pillowcase - My secret weapon for clean hair and skin while you sleep.
Vital Red Light - 10 minutes of red light therapy a day may calm inflammation and give you that glow people ask about.
When it comes to wellness, the best gift is something that helps someone feel their best both inside and outside. That’s why I love to give Pique’s Deep Hydration Protocol* to all the important people in my life. It’s become my go-to for a reason. This duo is comprised of the cleanest electrolytes on the market—no sugar, no maltodextrin, no artificial or natural flavorings.
About a year ago, I discovered Pique when I started my own skincare experiment. Fast-forward to today, and my skin has become clearer and hydrated to the point that people have been noticing!
Once I saw those results, I started gifting Pique to everyone—my girlfriends, family, and team. When something actually works, you want to share it. I like the fact that it is still relatively unknown, backed by great science, high standards, and does a body good!
Here’s what’s inside:
B•T Fountain in the AM: Electrolytes, ceramides, and hyaluronic acid may visibly hydrate and plump skin and support all-day energy.
R•E Fountain in the PM: A calming mix formulated with Triple Biomaxed Magnesium (glycinate, taurate, and L-threonate), which may promote calm, quality sleep, and cognitive recovery.
The Pique team was kind enough to offer 20% off for life, plus a free limited edition Pique bottle for Ajenda members when you subscribe. Get your gift right here.
Picture Frames – Pottery Barn and William Sonoma frames look expensive without the gallery price tag.
Bloomingdale’s Fancy Matches - Long-stem matches that make lighting candles feel like a luxurious ritual (within budget).
Crate and Barrel Blue Rim Porcelain Mugs - Heavy mugs that keep coffee (and your hands) warm.
Assouline Coffee Table Books - Perfect for decorating any home. My favorite is Chic Dogs for other canine lovers!
Jonathan Adler Tray - Treat your tablespace to a posh and preppy decorative tray. Perfect for your makeup and jewelry.
Diptyque’s Berries Classic Candle - I have yet to find a holiday candle that smells as amazing as this one! I like to give this to my doorman.
Hanky Panky Underwear- These stretchy, comfortable thongs don’t dig in or show lines. Great stocking stuffers!
Brooklinen Dreamwave Waffle Throw - Lightweight enough for summer, warm enough for winter, perfect year-round.
Desmond and Dempsey Pajamas - Bold prints that make loungewear actually look chic.
Eberjey PJ Set - Buttery soft to the point you’ll want to go to bed early. Getting these for my mom!
Alice Mushroom Chocolates - These delicious chocolate squares can be used for focus, fun, or sleep. I loved them so much, I became an investor and their nutritional advisor! These are GREAT stocking stuffers!
Eight Sleep Pod 5 Ultra - Temperature-controlled mattress topper that helps give you incredible sleep. A big splurge, but it makes a huge difference.
J. Crew Baseball Hat - Hides bedhead, blocks sun, pulls any outfit together.
Vuori Sweatpants - Look put-together enough to leave the house but feel like pajamas.
AYR Jeans - Comfort stretch denim that makes your legs look like they stretch for miles.
Leopard Print Belt - Jeans feeling a little…basic? This belt instantly elevates your look.
Ugg Classic Micro Shearling Slippers - Shearling so plush you’ll never want to take these shoes off!
Gucci Classic Loafers - Definitely an investment, but they’re timeless and work for literally everything.
Savannah Bee Company Honey - Spice up hot beverages, toast, and baked goods with this delicious floral honey.
Lobos Blanco Tequila - Smooth enough to sip, not just shoot. I love to gift these to my friends who don’t drink that much, but when they do, they want high-quality blanco tequila!
Cincoro Blanco Tequila - Bolder flavor with a bite. Pair with Tajin rim!
Maldon Sea Salt - Flaky crystals that add crunch and amplify every flavor.
Lindt Dark Chocolate Chili - Sweet heat that makes your tongue tingle.
Viski Tequila Glass - The best way to amplify the flavor of any tequila. Sipping tequila glasses that start the process in style!
Away Suitcase With Monogram - Personalized luggage you’ll instantly spot on the carousel. My kids got me this a few years ago, and I never travel without it. I have a white one with my initials in RED.
Eileen Fisher Scarf - Oversized alpaca wool that doubles as a blanket on freezing flights. If I’m on a plane, I have a scarf on. Always!
Ray-Ban Aviator Sunglasses - Classic shape that flatters everybody and never goes out of style. My favorites are the dark green glasses, but honestly, I love every color of glasses.
Free People Essential Beach Hat - Wide brim that protects your face without looking like you’re wearing a lampshade.
Audibe Book Credits - For the person who “never has time to read” but drives or walks everywhere. Or…the person who likes to multi-task!
Shutterfly Photo Books - Turn phone photos into an album they’ll have forever!
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ABOUT DR. JEN
In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…
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This material is provided solely for informational purposes and is not providing or undertaking to provide any medical, nutritional, behavioral or other advice or recommendation in or by virtue of this material. This newsletter is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this newsletter or materials linked from this newsletter is at the user’s own risk. The content of this newsletter is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.