8 Ways to Reverse Muscle Loss with Age

Today we're tackling an issue that sneaks up on us like a ninja in the night – muscle loss as we age. For men over 50, this is no small matter.

Studies show that muscle mass declines at a rate of approximately 3-5% per decade after the age of 30, and this rate accelerates once you hit the big 5-0. That’s a lot of muscle saying sayonara!

But fear not, we're here to give you the ultimate guide to reversing muscle loss. Let’s dive into the 8 tried-and-true methods to keep your muscles pumped and ready for action.

And right at the end of this video, I have a bonus method that I’ve been using to ward off muscle loss and build more muscle….so stay right to the end for that.

1. Resistance Training – Your New Best Friend

Resistance training is the gold standard for building and maintaining muscle mass.

This involves lifting weights, using resistance bands, or bodyweight exercises like push-ups and squats.

Aim for at least two to three sessions a week. Focus on compound movements – exercises that work multiple muscle groups at once – like deadlifts, bench presses, and rows.

Not only will you bulk up those biceps, but you’ll also boost your overall strength and functionality.

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2. Protein Power – Eat Like a Muscle Man

Protein is the building block of muscle. As you age, your body’s efficiency in processing protein diminishes, so you need to consume more to reap the benefits. Aim for upwards of 1 gram of protein per pound of body weight per day.

Include lean meats, fish, dairy, legumes, and plant-based proteins in your diet. For a post-workout treat, a protein shake can do wonders to kickstart muscle repair and growth.

Want to Know More About Protein & How Much You Should Eat? How Much Protein Do I Need To Build Muscle After 50?

3. Vitamin D – Sunshine and Supplements

Vitamin D plays a crucial role in muscle health. Unfortunately, as we age, our skin’s ability to produce vitamin D from sunlight decreases.

Ensure you get enough by spending time outdoors and considering supplements. Vitamin D aids in calcium absorption, which is essential for muscle contractions.

A daily supplement of 2000-10000 IU is generally recommended, but consult with your doctor for personalized advice.

4. Stay Hydrated – Water, Water Everywhere

Muscle tissue is around 75% water. Dehydration can lead to muscle cramps, fatigue, and a decrease in performance. Make it a habit to drink water throughout the day.

A good rule of thumb is to drink half your body weight in ounces of water each day. For example, if you weigh 180 pounds, aim for 90 ounces of water. Staying hydrated helps maintain muscle function and recovery.

For ultra-hydration use a couple of specs of Celtic Sea Salt:

Celtic sea salt, rich in essential minerals, helps maintain electrolyte balance and cellular hydration, promoting efficient nutrient absorption and overall cellular function.

5. Sleep – The Unsung Hero of Muscle Recovery

Muscles grow and repair during sleep. Aim for 7-9 hours of quality sleep per night.

Develop a bedtime routine to improve sleep quality: reduce screen time before bed, keep your bedroom cool and dark, and consider relaxing activities like reading or meditation. Poor sleep can impair muscle recovery and growth, making it harder to maintain your gains.

Check Out Last Week's Newsletter All About Sleep!!

6. Hormone Replacement Therapy – A Controversial Ally

Testosterone levels naturally decline with age, contributing to muscle loss. Some men may benefit from hormone replacement therapy (HRT).

This isn’t for everyone and comes with potential risks and side effects. If you’re considering HRT, consult with a healthcare provider to discuss the pros and cons and to determine if it’s a suitable option for you.

7. Stay Active – Keep Moving, Keep Growing

In addition to structured workouts, stay active throughout the day. Take the stairs instead of the elevator, go for regular walks, engage in sports, or take up a physically engaging hobby like gardening or dancing.

Regular physical activity helps maintain muscle mass and keeps your metabolism humming.

8. Mind Your Macros – Balanced Diet for Balanced Muscles

While protein is crucial, don't neglect carbohydrates and fats. Carbs are your body's preferred energy source, fueling your workouts and daily activities.

Healthy fats support hormone production, including testosterone. Aim for a balanced diet that includes complex carbs (like whole grains and vegetables) and healthy fats (like avocados, nuts, and olive oil).

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