Unfortunately, we naturally lose muscle as we age, starting when we turned 30. Along with muscle loss, our metabolism slowed down. That’s why we started gaining weight at that age.
Sarcopenia or age-related muscle loss is why we become sedentary and frail as we grow older, making us more vulnerable to falls, broken hips, and chronic inflammation.
But you’re not helpless against this. As early as now, you can choose to build muscle and lessen the vulnerabilities that come with aging.
Build more muscle (link to the how to build muscle while you sleep blog) by adding some weight or resistance to your exercise. Muscle can only grow if they get torn and forced to repair by building more muscle fibers.
So, try weight lifting, resistance training, and bodyweight training.
Another way to build muscle is to load up on protein-rich foods and moderate amounts of healthy fats and carbs.
Protein helps repair and build torn muscle fibers from exercise, healthy fats help boost the production of amino acids (the building blocks of protein), and carbs fuel our body, so it doesn’t have to break down muscle fibers for energy.