“Thinking strong, not thin” is a phrase coined by Dr. Mary Claire Haver, a menopause expert and physician. Dr. Haver emphasizes that women often focus on thinness to fit into outfits. However, as we approach perimenopause, menopause, and beyond, the focus should shift to building muscle. Dr. Haver refers to muscle as the “currency of aging.”

Understanding Sarcopenia

Sarcopenia is the progressive loss of muscle mass that occurs naturally as we age, at a rate of 0.7–0.8% annually. It often accompanies bone loss, leading to reduced performance and strength.

Why Does It Matter?

• Muscle loss from inactivity, inflammation, or poor protein intake makes us weak.
• Frailty is a serious concern among older adults, making daily activities like standing up difficult without assistance.
• Frailty increases the risk of falls, fractures, and injuries due to weakened muscles and poor balance.

Causes of Muscle Loss

• Poor or low mobility
• Nutritional deficiencies
• Weakness due to prolonged illness, bedrest, or surgery
• Increased insulin resistance and metabolic issues
• Sedentary jobs or lifestyles
• Poor protein intake

Outcomes of Muscle Loss

• Increased inflammation
• Functional decline
• Risk of needing assisted living or nursing home placement
• Higher mortality rates
• Increased fractures and injuries from falls
• Prolonged hospitalizations

How to Detect Sarcopenia

• Use a dynamometer to measure hand grip strength.
• Look for signs such as:
  • Feeling weaker
  • Walking slower
  • Difficulty performing normal activities
  • Unintended weight loss
  • Easily feeling exhausted

How to Prevent and Reverse Muscle Loss

1. Strength Training and Walking

   • Incorporate strength training exercises regularly.
   • Use a weight vest as you progress to improve fat burning and bone density.

2. Increase Protein Intake

   • Focus on animal-based proteins (more bioavailable than plant-based).
   • Plant-based proteins can supplement, but animal proteins are preferable for efficiency.
   • Aim for 25 grams of protein per meal.

3. Stay Active

   • Avoid prolonged periods of sitting.
   • Incorporate movement throughout the day.

4. Avoid Processed Shakes

   • Skip products like Boost or Ensure, as they are high in sugar and synthetic vitamins.
   • Make homemade shakes using clean protein powders (e.g., NOW Egg White Protein or Protein Made Simple by Vega).

5. Pre- and Post-Workout Nutrition

   • Eat a whole food carb and protein snack within an hour of exercising to feed muscles.

6. Incorporate Omega-3 Fatty Acids

   • Take supplements or consume oily fish like sardines and salmon.

7. Consider Supplements

   • Creatine: Start with 2.5–5 mg post-workout, and drink plenty of water.
   • Vitamin D: Add this after checking your levels.
   • Multivitamins: Support frail individuals with a comprehensive multivitamin.

8. Reduce Inflammation

   • Avoid seed oils and refined sugar.
   • Low muscle mass and sugar consumption can perpetuate metabolic dysfunction, as the body has less muscle to store sugar.

Studies Referenced

• PubMed: Effects of Resistance Training on Sarcopenia
• Healthline: Sarcopenia Overview
• NCBI: Protein Supplementation and Muscle Loss