Musculoskeletal Weakness & Mobility Loss

After age 30, most people lose 3-8% of muscle mass per decade. This accelerates after 60. The medical term is sarcopenia, and it's one of the biggest predictors of loss of independence, fall risk, and reduced quality of life in older adults.

But age alone doesn't cause sarcopenia. It's driven by inadequate protein intake, insulin resistance (which impairs muscle protein synthesis), declining hormones (testosterone, growth hormone), chronic inflammation, inactivity, and poor recovery. These are all modifiable factors.

Simply "exercising more" often fails because the underlying metabolic dysfunction isn't addressed. Your body needs the right hormonal environment, adequate fuel, and proper recovery capacity to build muscle. We fix the foundation first, then build on it.

Most adults don't eat enough protein, and the problem gets worse with age. Research shows that older adults need more protein per meal to stimulate muscle protein synthesis compared to younger people. The standard recommendation of 0.8g per kilogram of body weight is a minimum to prevent deficiency, not an amount that supports muscle maintenance or growth.

Our nutrition coaching emphasizes protein distribution throughout the day, targeting 25-40g per meal with attention to leucine-rich protein sources that trigger muscle building. Combined with resistance training, this nutritional foundation makes a significant difference.