WHAT IS SARCOPENIA, AND WHY SHOULD YOU CARE ABOUT IT?

Sarcopenia is the gradual loss of muscle mass, strength, and function that occurs with aging. While it’s a natural part of getting older, sarcopenia isn’t inevitable — and it has major implications for long-term health, independence, and quality of life.

Why Sarcopenia Matters

Muscle isn’t just for athletes or aesthetics. It plays a crucial role in metabolism, mobility, balance, and overall vitality. As muscle mass declines, people become more vulnerable to falls, fractures, fatigue, insulin resistance, and even chronic diseases like type 2 diabetes and osteoporosis. Sarcopenia can also accelerate the aging process, making daily tasks harder and reducing the ability to recover from illness or injury.

Sarcopenia typically starts as early as our 30s and accelerates after age 60, but lifestyle choices — especially related to nutrition and physical activity — play a key role in how quickly it progresses.

Common Contributors to Sarcopenia

Several factors can make sarcopenia worse:

• Inadequate protein intake: Many older adults don’t get enough high-quality protein to support muscle maintenance and repair.

• Sedentary lifestyle: “Use it or lose it” definitely applies here. Without regular resistance or weight-bearing exercise, muscles shrink and weaken over time.

• Chronic inflammation or illness: Conditions like arthritis, cancer, or diabetes can increase the breakdown of muscle tissue.

• Low calorie or restrictive dieting: Undereating — even in the name of weight loss — can cause the body to burn muscle for energy, especially if protein intake is low.

• Hormonal changes: Declines in testosterone, estrogen, and growth hormone with age all contribute to muscle loss.

How to Prevent or Slow Sarcopenia

The good news? You have the power to take meaningful steps to protect and even rebuild muscle, no matter your age. Here’s how:

1. Prioritize protein
   While today’s obsession with protein may be excessive, protein is important to support lean body mass (i.e. muscle). Everyone’s protein needs are different — based on age, activity levels, and body composition. It’s important to figure out your personal needs, and not simply follow what your friend, social media influencer, or podcast host is telling you.

2. Strength train regularly
   Resistance training is essential. Bodyweight movements, resistance bands, dumbbells, or even household objects can all build muscle. Just two to three sessions per week can make a difference. You can also buy a weighted vest and take a walk!

3. Don’t neglect overall nutrition
   While protein is essential, it is equally important to get it in the context of a balanced diet. For example, if there is not enough glucose in the blood, protein will be used to create more glucose for the body to function. Utilizing protein in this way can detract from the protein being used to build muscle. Therefore, balance is key.

4. Stay active daily
   Outside the gym, stay physically engaged — walking, gardening, carrying groceries, or climbing stairs all count. Movement keeps muscles stimulated and joints mobile.

5. Be wary of extremely rapid weight loss

   While losing weight quickly can feel good, it often comes at the cost of significant muscle mass. If you are on a GLP-1 or extreme diet, you should be extra mindful about ensuring that you are getting enough protein and strength training. The scale going down should not be the only barometer of your success.

Bottom Line

Sarcopenia isn’t just a concern for the elderly — it starts earlier than most people think and affects everything from strength and balance to blood sugar and metabolism. So even if you’re on a weight loss journey, muscle mass preservation (and building!) should always be a goal as well. The sooner you take action, the more muscle you can preserve and even build. Prioritize strength training, fuel your body with enough protein and nutrients, and stay active — your future self will thank you.