Muscle Loss After 40: Combat and Prevent Effectively

  "Muscle Loss After 40": Why It Happens and How to Stop It Naturally - The Ultimate Guide The Day I Realized I Was Losing My Edge...

 

"Muscle Loss After 40": Why It Happens and How to Stop It Naturally - The Ultimate Guide

The Day I Realized I Was Losing My Edge

I will never forget the day it happened. It was not because I got hurt or a doctor told me something was wrong. It was something small and very quiet. To be honest it was really scary. I was at the park with my grandkids. My youngest grandson, who was three years old came running to me with his little arms open yelling "Pick me up!" The Day I Realized I Was Losing My Edge is a moment that has stuck with me. I was with my grandkids, at the park. That is when The Day I Realized I Was Losing My Edge started to sink in. Pick me up. I thought I was still the strong and capable person I was when I was, in my 20s. I bent down to pick him up just like I used to do with my kids years ago.. When I lifted him up my legs started to shake. My back hurt. My arms felt tired like they should not have been. For a short moment I felt like I was going to fall. I had this thought that scared me: "What if I drop my baby? What if I fall down?" This fear was very scary. It felt real. I put my baby down safely. I still felt scared. I looked at my hands. They looked the same as always.. I knew that something, inside of me was different now. I was not just getting older. I was getting weaker. I was losing the person I used to be.

Maybe you have felt this way too. Maybe you have noticed that carrying grocery bags is harder than it used to be. You might find yourself holding the railing a bit tighter when you walk down the stairs.

Maybe you are, like the grandparent I read about on a parenting forum, who is really scared of being left alone with the baby because you do not trust your own body anymore.

Here is the truth that changed my life: this is not just getting older.

Sarcopenia is what it is called.

The best thing that has happened to me is finding out that Sarcopenia is not something that has to happen. You can actually stop muscle loss. You can even reverse it. I have been doing a lot of research for the few years. I read a lot of pages from studies. I looked at data from the breakthroughs in 2025. I also learned from the experts in the world. I found out that Muscle Loss After 40 is something that can be solved. I learned about things, like anabolic resistance and the leucine trigger. I figured out how to get my body working again. I learned how to turn the machinery of my body on. Muscle Loss After 40 is a problem that can be fixed.In this guide I want to tell you everything I learned about getting your strength. I will explain it in a simple way like I am talking to my 10-year-old grandson. This way you will know what is going on inside your body.

We will talk about the science of strength the food that helps the exercises that work and how you will feel when you are getting stronger.

I will show you how to get your strength naturally without using any special things.Get a cup of coffee or maybe a protein shake and let us start. This is the important thing you will do for your health.

Part 1: The "Why" - What is Actually Happening to Your Muscles?

The Silent Thief: What is Sarcopenia?

Think of your muscles like a bank account. For the thirty years of your life you are always putting money in. Your muscles are like that they are getting stronger and bigger.

You are building up your muscles for the thirty years of your life. After that things start to change. Your muscles are still like a bank account. Now you are taking money out. This is what happens when you have something called Sarcopenia. Sarcopenia is a word but it is really just a name for what happens to your muscles when they start to get weaker.

Your muscles and Sarcopenia they are important to think about. Sarcopenia is, like a thief it takes something from you without you knowing. It takes your muscle strength and your muscle size. You need to know about Sarcopenia and your muscles so you can do something about it. You are a kid you run around you play outside you grow up. Your muscle gets stronger and stronger. Your muscle is like a bank account it just keeps getting bigger.. Then something happens when you are in your 30s or 40s. The rules of the muscle bank change. You start to lose muscle. You cannot do anything about it. This is called sarcopenia. The word sarcopenia comes from Greek, where sarx means flesh and penia means loss. So sarcopenia really means loss of flesh. It sounds like something you do not want to happen. Knowing what sarcopenia is is the first step, to stopping sarcopenia.I found something that really surprised me. People who study this say that when we get older past the age of 40 we start to lose muscle mass. We lose 1 percent to 2 percent of our muscle mass every year. This might not seem like a lot. If we think about it it is a big deal. By the time we're 70 years old we could have lost almost 40 percent of the muscle we had when we were younger. But there is something to consider. It is not just that our muscles get smaller they also get weaker. The people who study this call it Dynapenia, which's, about our muscles getting weaker as we get older and Dynapenia is a big problem. It turns out that we lose our strength two to five times faster than we lose our muscle size. This is why your legs might look the size as they did ten years ago but climbing the stairs feels twice as hard.

The "Dimmer Switch" Problem is really about Anabolic Resistance.

Now you might be thinking, "I eat plenty of food why are my muscles shrinking?"

This is where things get really interesting. I learned about Anabolic Resistance and Anabolic Resistance is the key, to the mystery of muscle loss and strength loss and understanding Anabolic Resistance is important to know why our muscles are shrinking.Your muscles are like a bulb. When you are a kid or a young adult eating a meal with protein is like flipping a switch. The light turns on. It is very bright. Your body starts building muscle away. You eat something like a sandwich and your body uses that protein to fix and grow your muscles.

As you get older the switch does not work the same way. It is like a dimmer switch now.. The problem is that the wiring, inside you is not working very well. Your muscles they do not build easily as they used to. You still need to eat protein like when you were younger to help your muscles, the muscles grow and get stronger.When you get older like over 40 years old eating the sandwich you always ate does not give you the same energy. It is like a switch that is not turning all the way on. The light is half bright.

Your body is not listening to the protein you eat like it used to. You can eat the meal as your 20-year-old niece but her body will use that food to build strong muscles.

Your body will not do much with that food. This is called Anabolic Resistance. It means your muscles are not doing their job. They are, like sleeping muscles. People need a loud wake up call. A lot more protein or exercise. To get going. If we do not give them that boost they will just stay dormant and slowly their muscles will get weaker.

The Construction Crew Analogy

Let me explain this in a way because it really helped me understand what I had to do.

Imagine muscle is, like a house that is being built.The protein you eat is like the materials that are delivered to a building site. Think of mTOR as the person in charge of the construction crew.

When you are young this person in charge, mTOR has a lot of energy. If a small amount of protein arrives mTOR tells the crew to get to work away. So they start building.

When you get older like over 40 years old the person, in charge, mTOR does not have much energy as before. The Foreman is sitting in his trailer taking a nap. Some bricks show up. The Foreman does not even bother to look up. The Foreman thinks to himself "That is not bricks for me to get up for." So the crew just sits around. The house does not get built. The existing wood is actually starting to rot because of the weather. To get this lazy Foreman to do some work you need to do something drastic to get the Foreman to work. You have to bring a load of bricks all at once which means you need to eat more protein or you have to make a lot of noise which means you have to do some heavy exercise to wake your inner construction boss up. We will discuss how to do that but for now just keep in mind that your inner construction boss is sleeping and we need to wake him up.

The "Bad Phone Connection": Your Nerves are Fading.

It is not about the muscle it is also about the nerves that are in charge of your muscles. Your nerves are, like a phone connection. If the connection is bad your nerves are fading, which means they are not working properly. I found it really interesting to learn that sarcopenia is also a problem with the nerves. The brain sends messages to the muscles through the nerves like a telephone. The place where the nerve meets the muscle is called the Neuromuscular Junction.

When you want to move your body the brain sends a signal it travels down to the muscle. Then the muscle moves by tightening up.

As people get older these nerves start to get damaged. The connection between the brain and the muscle gets weak. Sometimes the signal does not get through all and the muscle does not move. Sarcopenia is a part of this problem and it affects the Neuromuscular Junction, which is a key part of how the brain talks to the muscles, through the nerves and how sarcopenia affects our bodies as we age. The motor neurons, which are the nerves that send signals actually start to die off. When a muscle fiber does not get any signals, from the brain it gets confused. It feels like it has been abandoned.. What happens to a muscle fiber that is abandoned? It will. Die. This is called denervation.

Here is the specific part: we mostly lose the nerves that connect to our Type II muscle fibers. The motor neurons that are connected to the Type II muscle fibers are the ones that die off. This means that the Type II muscle fibers do not get the signals they need so they shrink and die. The motor neurons and the Type II muscle fibers are really important. When they are not working properly it can cause big problems. Our bodies have these "twitch" fibers. These fibers are what help us with power and speed. They also help us catch ourselves when we trip.

The other kind of fibers are called "twitch" fibers. These are also known as Type I fibers. These fibers last longer, than the fast-twitch fibers.

This is why we can still walk a way even when we are older. We can do things that need endurance.. We might not be able to jump very high or get out of a chair quickly. This is because we lose power as we get older.

The Hormonal Havoc

We need to talk about hormones when we talk about our bodies changing. Our body has messengers that tell it what to do. After we are 40 years old these messages change.

Testosterone is a deal. It helps build muscle. It is not just for men women need testosterone too. As men get older their testosterone level goes down slowly. Women also lose testosterone as they age. It happens faster. When we have testosterone our body gets less of a signal to build muscle.

Estrogen is important, for women. When women go through menopause their estrogen level drops. We used to think that estrogen was for reproduction but it does a lot for our muscle health too. When the level of estrogen in our body goes down it is like taking the support that our muscles need to stay healthy.

Estrogen plays a part in keeping our muscles strong. The drop in estrogen is a problem for our muscles.

Growth Hormone and IGF-1 are very important for our body. These are the hormones that help our body grow. As we get older the level of Growth Hormone and IGF-1, in our body goes down this is called somatopause.

When we do not have Growth Hormone and IGF-1 our body finds it hard to repair the damage that happens every day.

Cortisol is the hormone that our body produces when we are stressed. Cortisol is known as the stress hormone. When we get older cortisol is different from the things our body has. It goes up especially when we are really stressed or do not sleep well. Cortisol is bad, for our muscles. It actually uses our muscles for energy. Cortisol tells our body to break down the muscle tissue. So we have hormones that help build our muscles and more hormones that break them down.

The "Marbled Steak" Effect: Myosteatosis

Have you ever seen a ribeye steak? You can see the lines of fat that go through the red part of the steak. That barbecue food is really delicious. It is not good for your own legs. As we get older and our muscle quality gets worse fat starts to take its place and fill the spaces where the muscle fibers used to be. This is what they call Myosteatosis.

This is why the scale can be so misleading. I remember stepping on the scale and seeing that the number had not changed much. I thought to myself "That is great I am maintaining my weight.". The truth is, I was losing the heavy and dense muscle and replacing it with lighter and fluffier fat, from the barbecue food. The barbecue food is tasty. Myosteatosis is what happens when we lose muscle and gain fat. My thigh looked the size from the outside but inside it was turning into a marbled steak. This fat infiltration makes the muscle weak and mushy which impairs the muscle ability to pull and push.

Part 2: The Signs - How Do You Know If You Have Sarcopenia?

I did not have a diagnosis when I felt that weakness, in the park. Looking back the signs of sarcopenia were all there. Since sarcopenia is a thief it does not hurt until it does.Here are the signs I learned to look for. If you see these signs, in yourself do not panic,. You should pay attention.

The simple way of looking at yourself in the mirror does not work.

Because of the way fat and muscle get mixed up like a " steak" you can have "Sarcopenic Obesity".

This is when you have a weight or even more weight than you should but you do not have a lot of muscle.

You might look like everything is fine. You might look a bit overweight but inside your muscles are getting smaller.

The "Eyeball Test" is not a way to check because you can look okay on the outside but your body is actually changing in a bad way.

You have "Sarcopenic Obesity". That means you have to pay attention to your muscle mass and your weight.Look at your life of looking in a mirror. There are signs that something's not quite right. These signs are like warning lights on your car.

The first sign is the jar test. You know, when you have trouble opening jars that you could easily open before. This is a sign that your body is not as strong as it used to be.

Another sign is the chair struggle. Do you have to use your hands to get up from a couch? The Real Life Check-Engine Lights are telling you something.

The jar test and the chair struggle are like two warning signs. They are telling you that your body is not as strong as it used to be. The Real Life Check-Engine Lights are trying to tell you something, about your life. If you have trouble standing up using your legs that is a clear sign that your thigh muscles are weak.

The Slow Walk: Have you seen your friends walking faster than you? Do you get out of breath when you try to keep up with them?

The way you walk can tell a lot about your health. Doctors think that walking speed is a good test.

If you walk slower than 0.8 meters, per second that is a slow pace and it is a sign that something is not right.

The Stair Dread: Do you feel scared when you see a flight of stairs? Do you have to pull yourself up using the railing? Your Type II power fibers are giving out.

The Emotional Toll: "Functional Anxiety"

This was the part that really got to me. I saw something that really upset me because I could totally understand how the person felt. A grandmother wrote about being scared to carry her grandchild. She was not afraid because she did not love him she was afraid because she felt unsafe.

Another grandfather with Parkinsons shared how he freezes up when his grandson moves around he is terrified that he cannot react enough to hold his grandson safely.

This is what researchers call Functional Anxiety.

It is the fear of moving because you do not trust your body.

And it creates a cycle:

You feel weak.

You get scared to do things like picking up kids or walking on ground because you are worried that your body will not be able to do what you need it to do.

Functional Anxiety is a problem for people with Parkinsons like the grandfather because it makes them even more scared to move around and do things and this makes them feel even weaker.

The fear of not being able to trust your body is a tough thing to deal with and it is something that people with Functional Anxiety like the grandfather, with Parkinsons have to face every day. You stop doing things because you are afraid of moving this is called kinesiophobia. When you do not move your muscles get even weaker. The more you are afraid the worse it gets. It is like being, in a trap.. There is good news. You can get out of this trap.

Part 3: The Natural Solution. How to Eat to Beat Muscle Loss

Okay we know what the problem is. The construction foreman, which is called mTOR is not working. The phone lines, which are your nerves are not working well. Your hormones are low. So how can you fix this naturally? It starts with the food you eat. It is not about eating healthy food. It is about eating food in a way.

The first thing to do is to change the way you eat protein.

I used to eat like people in the United States.

• For breakfast I would have coffee and a bagel or maybe some oatmeal, which does not have a lot of protein.
• For lunch I would have a salad or a sandwich, which has a bit of protein.
• For dinner I would have a piece of chicken or steak which has a lot of protein.

Eating protein in this way is not good for people over 40 who want to keep their muscles strong.

The way I used to eat protein is a problem for people who want to stay healthy when they get older.

This is because eating a lot of protein at dinner time and not much at breakfast and lunch is not a strategy, for eating protein.

Eating protein in this way can cause people to lose muscle when they get older which is something that happens to a lot of people after they turn 40. Do you remember the dimmer switch? Research says that our bodies have something called anabolic resistance. This means we need a lot of protein to really start building muscle. We are talking about 30 to 40 grams of protein in one sitting. This is what it takes to wake up the muscle builder and get to work.

At breakfast I was only getting 5 grams of protein. The muscle builder was still asleep.

At lunch I was getting 15 grams of protein. The muscle builder was still sleeping.

At dinner I was getting 60 grams of protein. This is when the muscle builder finally woke up.. Here is the thing: our bodies can only use so much protein at a time. Any extra protein, like the 20 grams I was getting at dinner just gets burned for energy instead of being used to build muscle. The muscle builder or what I call the foreman can only do much with the protein we give it. If we give the foreman much protein it will just get wasted. If we give the foreman little protein it will sleep. We need to give the foreman the right amount of protein to wake it up and get it to start building muscle.For most of the day my muscles were not getting what they needed.

The solution was to make some changes.

I started taking 30 grams of protein at breakfast 30 grams of protein at lunch and 30 grams of protein at dinner.

This way my muscles can build all day long.

What does 30 grams of protein look like?

• It can be 5 eggs, which is a lot of eggs.
• It can also be a scoop and a half of whey protein powder.
• It can be a chicken breast that is, about the size of a deck of cards.I like to eat a cup of Greek yogurt mixed with nuts and seeds.

Strategy number 2 is called The Leucine Trigger.

I found out about something that really helps and that is Leucine.

Leucine is a kind of amino acid which is a building block of protein.

If you think of mTOR as the boss then Leucine is like a loudspeaker that you use to tell the boss to get to work.

The boss is like the person, in charge. Leucine is what wakes him up so to speak and that is why it is called the Leucine Trigger and it is a big deal because it has to do with Greek yogurt and nuts and seeds and also Leucine. The thing that gets everything going is the "trigger". Studies have found that people who are older need to have about 3 to 4 grams of Leucine in each meal so they can overcome anabolic resistance.

So where do you find Leucine?

Not all proteins are the same. Proteins that come from animals usually have Leucine than proteins that come from plants.

For example:

* Whey Protein is really good at giving you Leucine. It gets into your body fast. Has a lot of Leucine in it. This is why it is an idea to have a shake after you work out.

* Dairy products like Milk and Cheese and Yogurt are very high, in Leucine.Meat and fish have levels of protein. Plant proteins have levels. If you do not eat meat you need to eat a lot protein to get the same amount of Leucine as the people who eat meat and fish. You might even need to take Leucine supplements.

Buy Dietary Supplement: Don't overcomplicate it. I recommend because it Protein Supplements and Plant-based products.

The Best Foods, for the "Leucine Trigger"

Food (approx. serving)	Protein	Leucine	Rating for Muscle
Whey Protein (1 scoop)	25g	~2.5-3g	Superstar
Greek Yogurt (1 cup)	20g	~2.0g	Excellent
Chicken Breast (3.5 oz)	31g	~2.5g	Excellent
Beef Steak (3.5 oz)	26g	~2.2g	Great
Eggs (3 large)	18g	~1.6g	Good (need more eggs!)
Lentils (1 cup cooked)	18g	~1.3g	Fair (need to combine)
Almonds (1 oz)	6g	~0.4g	Low (good snack, not a meal)

Now I want to talk about Strategy number 3 which's about Supplements Worth Your Money. I am usually skeptical of pills. I did some research and I found out that there are some supplements that can really help older muscles.

1. One of these supplements is Creatine Monohydrate. I used to think that Creatine Monohydrate was, for bodybuilders but I was wrong. This thing is really popular when it comes to getting older. It is like a helper that makes your muscle cells work better. Vitamin D and this supplement help you have energy be stronger and your brain works better too. People who study this stuff say that taking 3 to 5 grams of this supplement every day is an idea for older people. This supplement helps you work out harder which means your muscles get bigger.
2. Vitamin D: If you do not have Vitamin D and a lot of people do not the muscles, in your body can get smaller faster especially the Type II muscle fibers. It is like trying to run a powered machine in the dark. Doctors say you should get your levels checked and take about 800 to 1000 IU daily if you are deficient so your muscles can function properly.
3. 24 Omega-3 Fish Oil: Remember when we talked about Inflammaging? That is the inflammation that makes your body break down. Omega-3 Fish Oil is like a fire extinguisher. It helps inflammation and makes your muscles sensitive, to protein again.

Part 4: The Natural Solution - Exercise

If food is what gives you energy then exercise is what gets things started. You can eat all the protein you want. If you do not use your muscles your body will not keep them.

Why Walking Is Not Enough

I love walking I walk every day.

But I had to accept something that's hard to hear: walking is not enough to stop sarcopenia.

I think walking is great for your heart. It makes you feel good but it does not challenge your muscles enough to really get your muscles working.

Your muscles need to be challenged so that something called mTOR, which is like a boss, in your body starts to work and help your muscles get stronger.

Walking is good. It is just not enough to wake up this lazy boss, the mTOR and get your muscles really working. To build muscle you need to do Progressive Resistance Training (PTR). This means you have to lift things and these things have to be heavy.

The idea of lifting things can seem scary. I know I used to be really scared of lifting weights. I thought I was going to hurt my back if I did it.

Then I found out something interesting. The Centers for Disease Control and Tufts University did some research on this. What they found out is that lifting weights is actually safer than I thought.

In fact the research says that strength training is safe and effective for adults. This is true, for people who have arthritis or osteoporosis.

Lifting light weights times does not really help you build muscle. For example lifting pink dumbbells fifty times does not do much for you. You need to lift things to build muscle. Progressive Resistance Training is the way to do this. We have to lift a weight that feels really hard by the time we get to the 10th time we lift it. This kind of training is called high-intensity training, which's about 70-80% of what we are capable of doing. When we lift a weight that's really heavy our body gets a signal that says we need to be stronger to handle this weight. So our body starts to build bone and muscle to make us stronger.

Power Training is also very important. I said before that we lose power, which's the ability to move quickly faster than we lose strength. The way to stop this from happening is to do Power Training. This does not mean we have to jump up onto boxes. So when we talk about moving the weight what does that really mean.

• The Move: when you are standing up from a chair try to get up fast like as fast as you can and if you need to hold onto something so you do not fall.Then you should sit down slowly.

• Why we do this is that the fast movement helps to wake up the Type II nerves that are slowing down. It keeps the phone lines active.

My "Anti-Sarcopenia" Workout Routine is something I want to share with you.

I made this routine based on what the American College of Sports Medicine says and the studies I read.

Here is a simple plan that works for me.

I do this routine 2 to 3 times per week.

I think rest days are really important for growth.

I do 1 to 3 sets of 8 to 12 repetitions.

The Golden Rule of my Anti-Sarcopenia Workout Routine is that the last few reps should feel hard.

If I can easily do 12 repetitions then the weight is light for my Anti-Sarcopenia Workout Routine.

The Chair Squat is a exercise, for my legs.

To do The Chair Squat I sit in a chair. Do the following exercises to get some exercise.

First stand up fast. Then sit down slowly it should take you about three seconds to sit down.

Do this over and over again.

You can make it harder by holding a milk jug this will give you some weight to deal with.

For Wall Push-Ups, which work your chest and arms stand with your face towards a wall.

Push away from the wall fast.

Then lower yourself down slowly.

Try the Grocery Carry exercise to work on your grip and core.

Pick up two bags you can use dumbbells if you do not have heavy bags.

Walk around your living room, with these bags for thirty seconds.

Make sure you keep your back straight and your posture tall while you are walking. This helps build the grip strength that predicts how long you will live.

Step-Ups are good for balance and power: step up onto the stair and then step down do this quickly.

Overcoming the fear (Kinesiophobia.)

If you are like the grandparent I talked about earlier who's scared to move you should start with small steps.

You do not need to go to a gym to get started.

You can even start in your kitchen.

The research says that a little bit more activity can stop the catabolic drift.

The main thing you need to avoid is spending much time sitting down which is what I mean by sedentary time sedentary time is really bad, for you.In one frightening study the people doing the research discovered that older adults lose a lot of muscle in just 10 days of staying in bed which is more than a young person loses in 28 days. So the rule is: you should never stay in bed unless you really have to. Even when you are feeling sick you should try to sit up or walk to the bathroom. This helps keep your body active like keeping a car engine running.

Part 5: The Future of Muscle (Research You Should Know)

I want to tell you about the people who are working hard for us in the laboratory. They are doing a job fighting for us and I think you should know about them. Muscle research is really important. These people are making it happen. This is not a guess there are big organizations that are working to figure out the answer to this problem.

The "Muscle Clock": Back in 2025 some researchers came out with an important paper about something called the "Muscle Age Acceleration" clock.

This Muscle Age Acceleration clock is a way to measure if the muscles, in your body are getting older faster than you are which helps doctors find out if you have sarcopenia decades before you have any problems.

The Neuro-Drug: At the University of Missouri which people call Mizzou Dr. W. David Arnold and the people he works with are doing something that could be a deal. The scientists found a molecule that helps the nerves talk to the muscles better. This molecule is not a steroid it is a neurotherapeutic. The neurotherapeutic targets the wiring, not the muscle.

The Micro-Muscles: At the Centenary Institute and UTS the scientists are growing human muscles, in dishes these are called micro-muscles to test drugs faster than they ever have before. People are trying to find out why hospitals are not good for our muscles.

While we are waiting for these medicines we already have the best things to help us: The Gym and The Kitchen.

Part 6: Success Stories - It’s Never Too Late

I want to give you some hope. It is easy to think that it is too late to make a change. It is never too late.

I read a story about a woman who weighed over 170 pounds and was having a time with feeling confused and weak when she was, in her 40s. She felt like she was losing her mind and her body.. Then she changed the way she ate and started lifting weights and that made all the difference. She focused on eating protein at the time and it really helped her. She did not just lose weight she felt like she gained a life.

Then there are the people who're in their 90s. I mean people who're actually in their 90s. There was a study done on some people in their 90s. The study was on people who lived in nursing homes. It showed some amazing results. These people were 87 years old on average. When they started lifting weights they got a lot stronger. In 10 weeks they increased their muscle strength by, over 100 percent. They went from being unable to walk to being able to throw their canes.If a 90-year-old can do it so can I.. So can you.

Your Call, to Action

Sarcopenia is real. It is happening now quietly every time you sit on the couch for too long or skip the protein at breakfast. Sarcopenia is a thief that wants to steal your independence.. You have the power to lock the door to Sarcopenia.

I stopped being afraid of dropping my grandson. I started lifting weights to stop Sarcopenia. I started eating eggs for breakfast to stop Sarcopenia. Today I can just throw my kid in the air. Catch him without even thinking about it. The feeling I get from that is really amazing. It is the thing that has ever happened to me.

Here is what you should do this week:

* Buy a container of Whey Protein. You can also buy a lot of yogurt instead.

Make sure you eat 30 grams of protein, for breakfast every day for the 7 days.

* Pick Up Something Heavy. Try doing the Chair Squat exercise 10 times. Do it twice a day. Make sure you stand up fast.

*Break the Silence: Talk to your doctor about "Sarcopenia" and ask for a grip strength test next time you visit.Don't let the "dimmer switch" fade to black. Turn the lights back on. You are stronger than you think.