The Truth About Aging PART 1: MUSCLE LOSS

“It doesn’t matter if racing, never changes. What matters is if we let racing change us. Every one of us has to find a reason to do this. You don’t climb into a T-180 to be a driver, you do it because you’re driven.”

Racer X, Speed Racer (2008)

THE STEALTH THIEF STEALING YOUR STRENGTH

You’re being robbed.

Not by some masked bandit or some brazen thug in the New York City subway system, but by time, inactivity, and biology. One day you’re lifting groceries with ease, the next you’re struggling with the same bag. That’s sarcopenia—the medical term for muscle loss—and it starts as early as your 30s.

By the time you hit 40, you’re losing up to 1% of your muscle per year. By age 60? That rate doubles or triples. And if you don’t fight back? You’ll be part of the 40% of seniors who can’t even lift 10 pounds by the time you’re age 80

Why This Happens:

1. Your Body Stops Listening

- Muscle growth requires signals from hormones like testosterone and growth hormone—both of which decline sharply after 40.

Without these chemical "green lights," your muscles shrink, even if you’re active.

2. Your Cells Get Lazy

- Mitochondria (your muscles’ energy factories) become sluggish.

Result? You fatigue faster, recover slower, and lose endurance.

3. You Move Less (Without Realizing It)

Desk jobs, Netflix binges, and "taking it easy" add up. (It’s a reality of most of the people i know and I’m sure most of your friends too)

Just two weeks of inactivity can make a 40-year-old’s legs look (and perform) like a 60-year-old’s.

All muscles are attached to bones

Muscles move bones and joints. Weak muscles cannot effectively move or protect your joints properly leading to pain and joint dysfunction.

How to Fight Back

1. Lift Heavy Things (Yes, You Need To)

Myth: Light weights and high reps keep you toned.

Truth: To preserve muscle, you need challenging resistance (heavy enough that the last 2-3 reps feel tough).

Simple Start: Squats, push-ups, or dumbbell rows 2-3x/week.

2. Eat Like Your Muscles Depend On It (They Do)

Protein is non-negotiable. Aim for 0.7–1g per pound of body weight daily (e.g., 120g for a 170lb person).

Best sources: Eggs, Greek yogurt, chicken, lentils.

3. Sprint (Once a Week)

Short, intense bursts (like hill sprints or bike intervals) boost growth hormone better than steady cardio.

The Bottom Line

Muscle loss is sneaky, but not unstoppable. The difference between a weak, frail future and a strong, capable one comes down to what you do today.

Next Up: Part 2 —Bone Loss (The Silent Killer No One Talks About).