Muscle Loss: Is it the Chicken or the Egg?

Muscle mass declines with age from age 30 onward. In sedentary populations, we can expect a loss of 3-8% lean body mass per decade, but this is not linear. It’s tied to events. At age 75, there is a steep drop-off, but why? There is bidirectional causality: as we lose muscle mass, we become less active, and as we become less active, we lose muscle mass.

Temporary setbacks can lead to DEATH or become permanent setbacks due to loss of muscle (and as a result, function). When an illness or injury occurs that removes a person from activity, they may never reach the same function again. At age 65, a broken pelvis can have a mortality rate as high as 15-30% within the next 12 months. Of the survivors, only 50% will regain their full level of function.

So, how can you bolster your chance of survival and function? Rest-Eat-Train-Repeat

1️⃣ Strength Training: It’s imperative. If you’ve never done it before, you may feel overwhelmed. Where do you start? Hire an expert. A coach has the experience you need with people like you.

2️⃣ Protein: And probably more than you think. If you are vegetarian, this can be harder; if you are vegan, it’s very hard. Omnivores will have an easier time finding ways to get their protein through food, but most of us (myself included) will need to supplement. Aim for 1.6 – 2.2g/kg body weight.

3️⃣ Recover: All that hard work is for none if you don’t let your body build back up after breaking it down. Sleep, and plan rest or easy days.

Maintaining muscle mass is crucial as we age to ensure long-term health and functionality. By incorporating strength training, consuming adequate protein, and prioritizing recovery, you can significantly improve your chances of maintaining muscle mass and overall function as you grow older. Don’t wait until it’s too late—start building and preserving your muscle today for a healthier tomorrow.