05/18/2025
Are You Losing Muscle as You Age? Here's How to Stop It
By: Chris Ownbey “Fit Over 40 Dallas”
Muscle Loss with Age: Fact or Fate?
Muscle loss with age isn’t just frustrating — it’s a fact. It impacts your strength, energy, and — if left unaddressed — your independence. This condition is known as sarcopenia, and it can begin as early as age 30, gradually accelerating over time if nothing is done.
On A Personal Note…
Unfortunately, I’ve seen this firsthand with a family member who recently turned 80.
In just the past year, I’ve watched them go from walking, to a walker, to now being in a wheelchair.
They had multiple chances to get stronger — through physical therapy and movement programs — but chose to skip the work, believing, “I’ll never lose my independence.”
Now, they rely on others just to manage the basics — and it didn’t have to be this way.
What is Sarcopenia?
Sarcopenia occurs when your body produces fewer satellite cells — the cells responsible for repairing and rebuilding muscle tissue. But here’s the good news: you have a choice. With the right strategy, you can slow down and even reverse the process.
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Here’s How to Take Control:
✅ Strength Train Regularly
Resistance training is the #1 way to build and preserve muscle as you age. In fact, it’s more important in your 40s, 50s, and 60s than it ever was in your 20s or 30s.
✅ Eat More Protein
Aim for 1 gram of protein per pound of goal body weight — not your current weight.
Example: If you weigh 180 lbs but want to be 160 lbs, shoot for 160 grams of protein daily.
Prioritize high-quality sources like lean meats, eggs, and fish to support muscle repair and growth.
✅ Supplement Smartly
Certain supplements and Peptides can support performance, growth, and recovery.
• Creatine and zinc are backed by research.
• I personally use Semax (200 mcg) and Acetyl L-Carnitine to combat short-term memory loss and brain fog.
{Always consult a qualified healthcare provider before starting any new supplement protocol.}
✅ Prioritize Recovery
• Hydration matters. If you’re thirsty, drink — but not too fast. I prefer carbonated water over still.
Pro Tip: Drinking too much too quickly can flush out the very electrolytes you're trying to replenish. Sip vs. Golp.
• Sleep is critical. It’s not just about getting 8 hours — it’s about cycling through the right stages of sleep.
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💤 Quick Tip: What’s the Most Important Sleep Stage?
It depends on your goal:
• For physical recovery → Stage 3 (Deep Sleep) is most important.
• For memory, learning, and mood regulation → REM Sleep is key.
Both are vital for optimal health and performance.
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At Fit Over 40 Dallas, we specialize in helping men and women 40+ exercise safely and effectively for their age — using proven, private, 30-minute sessions that deliver real results.
👉 Reminder: Aging is a fact.
Muscle loss is optional.
If you’ve been waiting for a sign to start — this is it.
✅ Book your FREE Meet & Greet session today.
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Disclaimer: I am not a medical doctor, and the information provided in this blog is for educational and informational purposes only. It should not be considered medical advice or a substitute for professional medical guidance. Always consult with your physician or qualified healthcare provider before beginning any new exercise program, diet plan, or supplement regimen. Participation is at your own risk.
