Stay Strong: The Ultimate Sarcopenia (Muscle Loss) Hack

Maybe you’ve noticed it is a little more difficult for you to get up off the floor or to switch between sitting and standing positions? Maybe you’re walking more slowly and becoming winded more easily? These could all be symptoms of Sarcopenia, an age-related condition that is REVERSIBLE.

Sarcopenia is most common among seniors aged 65 and older and is marked by gradual muscle atrophy and weakening. Seniors experience (on average) a 3-4% decline in muscle mass each year. This condition only worsens without intervention and can restrict daily activities as well as shorten our life expectancy.

But we can fight back with a two-step approach:

#1: Increase protein consumption to 100 grams daily for those 65 years old or above. That’s nearly double what young adults need daily! For those who want a simple meal, or perhaps find chewing difficult, smoothies provide an easy solution. I suggest UNI KEY’s Fat Flush Body Protein which has enough plant-based energy to keep you going up to four hours at a time. In fact, it boasts one of the highest Protein Efficiency Ratios on the market.

#2: Engage in resistance training exercises that can preserve muscle mass and strength. Exercise programs – such as lifting weights or using resistance bands – have been shown to effectively rehabilitate muscle strength and enhance overall function for patients with sarcopenia. Don’t have weights? Even lifting heavy cans or bags of groceries counts!

The bottom line is… don’t let Sarcopenia get the best of you. Follow these simple steps to improve muscle function, increase daily activities, and live longer!

Want to learn more?

Check out my book Radical Longevity. Learn what you can do, right now, to begin reversing the aging process and to live vibrantly well beyond 100. You don’t have to succumb to the commonly accepted symptoms of aging that hijack your quality of life and sabotage your body. Discover new, practical, effective methods to reverse the most prevalent aging concerns!

Resources:

Vaishya R, Misra A, Vaish A, Ursino N, D’Ambrosi R. Hand grip strength as a proposed new vital sign of health: a narrative review of evidences. J Health Popul Nutr. 2024 Jan 9;43(1):7. doi: 10.1186/s41043-024-00500-y. PMID: 38195493; PMCID: PMC10777545.

Zhao H, Cheng R, Song G, Teng J, Shen S, Fu X, Yan Y, Liu C. The Effect of Resistance Training on the Rehabilitation of Elderly Patients with Sarcopenia: A Meta-Analysis. Int J Environ Res Public Health. 2022 Nov 22;19(23):15491. doi: 10.3390/ijerph192315491. PMID: 36497565; PMCID: PMC9739568.