The biggest take home points for me were these two things:
According to Tufts University, the greater your muscle mass the greater the longevity potential. It is, in fact, the number one biomarker of longevity. It is a far better predictor of longevity than total cholesterol or blood pressure.
The more muscle you have, the more strength you have. This, according to the same researchers at Tufts University, is the number two predictor of longevity. For women, strength is empowering.