SARCOPENIA

Sarcopenia: Preventing Age-Related Muscle Loss

Sarcopenia, the progressive loss of muscle mass and strength with aging, is a major contributor to frailty, loss of independence, and chronic disease risk. Research shows that adults lose 3-8% of their muscle mass per decade after the age of 30, with the rate accelerating after 60. In the U.S., sarcopenia affects nearly 45% of adults over 65, increasing their risk of falls, fractures, and metabolic decline.

How to Prevent and Reverse Sarcopenia

The good news is that sarcopenia is preventable and even reversible with the right lifestyle interventions.

1. Strength Training: Resistance exercises, such as weightlifting, bodyweight exercises, and resistance bands, are essential for stimulating muscle growth and maintenance. Aim for at least 2-3 strength workouts per week.

2. Adequate Protein Intake: Protein is crucial for muscle repair and growth. Most adults should aim for 1.2-2.0 grams of protein per kilogram of body weight per day, prioritizing high-quality sources like lean meats, fish, eggs, and plant-based proteins.

3. Physical Activity: Beyond strength training, staying active with daily movement, walking, cycling, or recreational sports helps preserve muscle function.

4. Hormonal Balance: Testosterone, growth hormone, and insulin-like growth factor (IGF-1) play key roles in muscle health. Addressing hormone imbalances through lifestyle or medical interventions can support muscle maintenance.

5. Sleep & Recovery: Just like the brain, muscles repair and grow during deep sleep. Aim for 7-9 hours per night to optimize muscle regeneration.

6. Supplements: Certain nutrients like creatine, omega-3 fatty acids, and vitamin D have been shown to support muscle growth and function.

Take Action for Lifelong Strength

Maintaining muscle mass isn’t just about aesthetics—it’s about longevity, mobility, and independence. At MD Longevity Lab, we integrate advanced diagnostics, personalized exercise plans, and nutrition strategies to help you stay strong at any age.

Ready to take control of your muscle health? Contact us today to develop your personalized muscle-preserving plan and optimize your longevity.

Stronger muscles, longer life.