Longevity Bloomington Newsletter #30 - Preventing Muscle Loss as You Age
Plus high protein recipes to build muscle and a free balance ebook!
Research Roundup - Preventing Muscle Loss as You Age
As we age, maintaining muscle mass becomes essential for staying active, independent, and healthy. Muscle strength isn’t just for athletes—it’s the foundation for everyday activities like climbing stairs, carrying groceries, or even getting out of a chair. Starting around age 30, we naturally lose muscle mass at a rate of 3–5% per decade if we don’t take action, making it vital to prioritize strength-building and nutrition to counteract this decline. This decline in muscle mass is not inevitable. There are steps you can take to reduce the amount of muscle mass you lose as you age.
In this newsletter, we’ll explore the benefits of maintaining muscle, share simple strategies to stay strong, and provide protein-packed recipes to support your journey.
Sarcopenia
The progressive loss of skeletal muscle mass, strength, and function that occurs with aging is termed “sarcopenia”. It is considered a significant contributor to frailty, reduced physical performance, and increased risk of falls, disability, and loss of independence among adults. Sarcopenia is not just a normal part of aging but can also be influenced by factors like inactivity, poor nutrition, and chronic illnesses.
Depending on your age, sarcopenia may seem like a concern for the distant future, but the declines in muscle quality begin earlier than many realize, with metrics such as muscle strength and power starting to decline around age 40. The sooner you get started building strength, the easier it will be to prevent further loss.
Why is maintaining muscle mass/function so important?
Muscle is often called the "organ of longevity" because it plays a central role in maintaining overall health and independence as we age. Beyond providing strength and mobility, muscle helps regulate metabolism, supports immune function, and improves insulin sensitivity, reducing the risk of chronic conditions like diabetes and heart disease. It also acts as a reservoir of amino acids for the body during illness or recovery. By maintaining and building muscle through regular strength training and proper nutrition, you can enhance your quality of life, reduce the risk of falls and injuries, and stay active and vibrant well into your later years.
Here are the main functions of muscle:
Strength
The most obvious function of skeletal muscle is its ability to enable you to move and perform daily activities. Generally, the more muscle strength you possess, the easier it will be to perform tasks of daily living such as laundry, going to the grocery store, picking up your grandchildren, and going up and down steps.
Reduced muscle strength is associated with an increased risk of falling and suffering a fracture. Lower levels of muscle strength also increase the risk of losing your physical independence. A 2017 study found that individuals were 12 times more likely to lose their physical independence if they possessed both low muscle mass and low muscle function.
Furthermore, life is just easier with more strength. If the most you can lift is 20 pounds and the laundry basket weighs 18 pounds, you are working at 90% of your capacity. You are working very close to maximum effort just to accomplish daily tasks!
Why is this important?
Working at 90% of your capacity is exhausting!
If your overall physical capacity is low and your daily activities (going up and down steps, lifting and carrying groceries, mowing the lawn, etc.) are at a near maximum effort, life is going to be hard. You are going to be tired and without energy to do the things you want to do.
So what can we do about this? INCREASE YOUR CAPACITY through exercise!
If we can increase the amount you can lift from 20 pounds to 75 pounds, that 18 pound laundry basket is now only 25% of your maximum capacity. Now, laundry day is much less exhausting and you can have energy left in the tank to do the things you want to do.
"Muscle is not just for looks; it’s the currency of aging. The more muscle you have, the better you’ll handle life’s challenges." - Dr. Stuart Phillips
Skeletal Muscle as an Endocrine Organ
Recent research has discovered a fascinating new fact: skeletal muscle functions as an endocrine organ. Your endocrine system is a complex set of organs and glands that release chemical messages (hormones) into the blood to control functions such as metabolism, blood pressure, sleep and many others. Examples of other endocrine organs include your thyroid, pancreas and pituitary gland.
When you exercise, your muscles release chemicals into your blood called myokines. These chemicals then travel to other organs and exert widespread anti-inflammatory effects. One example of this effect is the ability of myokines to improve fat metabolism and reduce fat around your organs. This reduction in fat around your organs ultimately reduces the risk of cardiovascular disease, diabetes, dementia and some types of cancer.
From the paper above: “skeletal muscle, under the simple, physiological stimulus of exercise, may behave as an endocrine organ, producing a variety of agents with favorable metabolic actions. This has shed light to the mechanisms through which physical exercise protects against the development of disease and promotes longevity.”
Skeletal Muscle is the Primary Location for Blood Sugar (Glucose) Uptake After a Meal
After you eat a meal, blood sugar levels rise as your body begins to break down the food. If your blood sugar levels remain elevated for a long period of time over many years, you could eventually develop type 2 diabetes. The importance of adequate muscle mass in reducing your risk for type 2 diabetes cannot be overstated.
Skeletal muscle is essential for blood sugar clearance. It is the largest organ in the body by mass and is responsible for 80% of blood sugar uptake after a meal. Low levels of muscle mass have been shown to increase your risk for type 2 diabetes compared to individuals with more muscle mass.
Now that we have established muscle serves a wide array of important functions, how do you improve both muscle mass and muscle function? The two primary methods are exercise and adequate nutrition.
“Muscle function is the ultimate biomarker of aging. It predicts how we live, move, and thrive in the later decades.“ - Dr. Frank Booth
How to prevent muscle loss as you age
Resistance training
The cornerstone of improving strength and muscle mass as you age is resistance training. While walking, gardening, and biking are excellent forms of exercise that promote cardiovascular health, mobility, and mental well-being, they are not sufficient on their own to prevent the loss of muscle mass as we age. These activities primarily engage the endurance and aerobic systems, but they don’t provide the targeted, high-intensity stimulus needed to build and maintain muscle mass and strength. Resistance training, on the other hand, directly challenges the muscles to grow and adapt by applying external loads and allows you to strengthen all of the muscles of the body with specific exercises.
Resistance Training Guidelines for Improving Strength
To effectively build strength and combat sarcopenia, resistance training should be performed with specific parameters in mind. A 2022 research paper summarized the best ways to approach your resistance training program. The latest research suggests that two sessions per week are sufficient to significantly improve muscle strength, with some evidence supporting added benefits from a third session. Quality of training is more important than quantity, making consistency and effort key.
A well-rounded program should target all of the major muscle groups of the upper and lower body. At Longevity Bloomington, we emphasize compound movements because they mimic how we use our muscles in real life—engaging multiple muscle groups at once, improving strength, coordination, and balance. Exercises like squats, deadlifts, and rows not only build functional strength but also promote joint health. However, we understand that machines can be a great option too. If machine-based exercises are what you enjoy or feel comfortable with, they can still help you gain substantial strength and muscle mass. The most important thing is finding a resistance training routine you can stick to and perform consistently.
For optimal results, perform 2–3 sets of each exercise with 6–12 repetitions per set, aiming for a high degree of effort. If you are working ‘somewhat hard,’ you are at the correct weight or machine setting to be exercising at a level that most people can do safely and effectively to strengthen muscles. Aim for a 6-7/10 effort if “0” is very easy and “10” is the hardest you can work.
Progressive loading —gradually increasing weight, sets, or repetitions over time—is essential for continued strength improvements. This systematic progression ensures the body is consistently challenged, allowing muscles to adapt and grow stronger. If you are lifting 10 pounds in a particular lift today, you should not be lifting 10 pounds in that same movement in 6 months. Try 12.5 pounds or 15 pounds as the weight becomes easier. By following these guidelines, you can build functional strength and maintain your independence as you age.
If you think you are too old or out of shape to begin resistance training, think again.
This 2015 study published in the Journal of the American Medical Directors Association examined the effects of resistance exercise training in adults older than 65 years of age. The researchers found that all participants, both men and women, experienced improvements in muscle mass and strength, indicating that there are no nonresponders to such training in this age group.
From the conclusion: “We conclude that there are no nonresponders to the benefits of resistance-type exercise training on lean body mass, fiber size, strength, or function in adults older than 65. Consequently, resistance-type exercise should be promoted without restriction to support healthy aging in the older population.”
“Show me a 90-year-old who says “Gee, I wish I had less muscle mass” and I’ll show you a leprechaun at the end of a double rainbow riding a unicorn kissing a mermaid” - Peter Attia
How to Eat to Prevent Muscle Loss
If you’ve been reading our newsletters for a while, you probably think I’m on a mission to turn everyone into a protein evangelist. And you’re not entirely wrong! We’re going to keep banging the drum on the importance of protein because it’s that crucial—especially as we age. Protein isn’t just for bodybuilders or gym buffs; it’s the foundation for maintaining muscle, supporting bone health, and keeping your metabolism humming. So, yes, I’ll keep talking about protein—and maybe you’ll thank me when you notice how much better you feel (and move!) by prioritizing it in your diet.
Protein recommendations for older adults can vary based on their health and activity levels. Experts recommend approximately 0.5 grams of protein per pound of bodyweight to improve muscle mass.
For a 150-pound person:
Protein needs = 150 lbs × 0.54 g/lb/day = 81 grams per day.
To meet the recommended protein intake of 0.54 grams per pound of body weight per day, adults should aim to consume roughly half their body weight in grams of protein. For example, a 150-pound individual would need about 75 grams of protein daily, spread across meals to maximize muscle maintenance and overall health. Aim to consume 25-30 grams of high-quality protein per meal.
If you struggle to get enough protein through whole foods each day, protein powder can be a simple and convenient way to meet your daily requirements. It’s an excellent supplement to a balanced diet, especially for busy days or after workouts when your body needs a quick source of protein. With various options like whey, plant-based, or casein, protein powders can easily be mixed into smoothies, oatmeal, or even milk, making it easier to stay on track with your nutrition goals and support muscle health as you age.
How to Pick the Right Protein Powder
Not all protein powders are created equal. Here’s how to pick a high-quality option—and a few trusted brands to get you started.
1. Look for a Stamp of Quality
Choose protein powders that have been independently tested to ensure they’re free from contaminants and actually deliver what’s on the label.
Recommended Brands:
Levels Grass Fed Whey Protein Powder
Garden of Life Sport Organic Plant-Based Protein
2. Stick to Clean, Recognizable Ingredients
The fewer additives, the better. Skip powders loaded with artificial sweeteners, colors, and fillers. Look for short ingredient lists with words you recognize.
Recommended Brands:
Naked Whey (Only one ingredient: whey protein)
Truvani Plant-Based Protein (Minimal organic ingredients, no junk)
3. Make Protein the Star
Look for powders with at least 20–30 grams of protein per serving to ensure you’re getting a meaningful boost.
4. Choose a Protein Type That Matches Your Needs
Each type of protein powder has unique benefits:
Whey Protein: Great for muscle recovery and fast absorption.
-Try Levels Whey Protein or Naked Whey
Plant-Based Protein: Ideal for dairy-free diets or vegetarians.
-Try Vega Sport Premium Protein or Orgain Organic Plant Protein
Casein Protein: Best for sustained protein release, making it ideal for nighttime or prolonged periods without food.
-Try Naked Casein or Levels 100% Micellar Casein Protein
5. Prioritize Digestibility
Some protein powders are easier on the stomach than others. If you have lactose sensitivity, try whey protein isolate or a plant-based blend. Look for powders with added digestive enzymes for extra gut support.
Recommended Brands:
NOW Sports Whey Isolate (Lactose-free, easy to digest)
Sunwarrior Warrior Blend (Vegan, with enzymes for digestion)
Pro Tip: Test small sample sizes before committing to a big tub. Taste and texture can make a big difference in consistency with use.
Here are two easy ways to use your protein powder:
Protein-Packed Smoothie
Ingredients:
1 scoop whey protein powder (20–25 g protein)
1 cup milk (8 g protein)
½ banana
1 tbsp peanut butter (4 g protein)
Handful of spinach (1 g protein)
Ice cubes
Instructions:
Blend all ingredients until smooth.
Adjust sweetness with a dash of honey if needed.
Protein per serving: ~34–39 g (depending on the protein powder)
Easiest Protein Recipe Ever
Ingredients:
1 scoop whey protein powder (20–25 g protein)
2 cups milk (16 g protein)
Pour milk into a shaker bottle. Add protein powder. Shake. Drink.
Protein per serving: ~ 40 g
Depending on your weight, this could represent nearly half of your protein needs and takes approximately 30 seconds to make!
There’s no need to use protein powder if you can meet your protein requirements through whole foods. Whole foods not only provide high-quality protein but also come with additional nutrients like vitamins, minerals, and fiber that are essential for overall health. Incorporating lean meats, fish, eggs, dairy, beans, lentils, and tofu into your meals can help you easily reach your daily protein goals. Below, you’ll find five delicious recipes to inspire you and make it easier to prioritize whole food sources of protein in your diet.
1. Grilled Salmon with Quinoa and Steamed Veggies
Ingredients:
4 oz salmon filet (25 g protein)
½ cup cooked quinoa (4 g protein)
1 cup steamed broccoli (2.5 g protein)
1 tbsp olive oil
Lemon slices and herbs for seasoning
Instructions:
Preheat grill or oven to 375°F (190°C).
Brush salmon with olive oil, season with herbs, and grill or bake for 12-15 minutes.
Cook quinoa as per package instructions.
Steam broccoli and other favorite veggies.
Plate the salmon, quinoa, and broccoli, and garnish with a squeeze of lemon.
Protein per serving: ~32 g
2. Turkey and Spinach Egg Muffins
Ingredients:
6 large eggs (36 g protein)
1 cup chopped spinach (1 g protein)
½ cup diced cooked turkey or chicken breast (12 g protein)
¼ cup shredded cheddar cheese (7 g protein)
Salt and pepper to taste
Instructions:
Preheat oven to 350°F (175°C).
Whisk eggs in a bowl and stir in turkey, spinach, cheese, and seasoning.
Divide mixture into a greased muffin tin.
Bake for 18-20 minutes until set.
Protein per serving (2 muffins): ~15 g
3. Greek Yogurt Parfait with Nuts and Berries
Ingredients:
1 cup plain Greek yogurt (20 g protein)
¼ cup mixed berries (0.5 g protein)
1 tbsp chia seeds (3 g protein)
2 tbsp chopped almonds or walnuts (4 g protein)
Drizzle of honey (optional)
Instructions:
Layer yogurt, berries, and chia seeds in a glass or bowl.
Top with nuts and a drizzle of honey.
Protein per serving: ~27 g
4. Lentil and Chicken Salad
Ingredients:
½ cup cooked lentils (9 g protein)
3 oz grilled chicken breast, diced (25 g protein)
1 cup mixed greens (1 g protein)
¼ cup chopped cucumbers and tomatoes
2 tbsp olive oil and balsamic vinegar dressing
Instructions:
Mix cooked lentils, chicken, and veggies in a bowl.
Drizzle with olive oil and balsamic vinegar.
Protein per serving: ~35 g
5. Cottage Cheese and Avocado Toast
Ingredients:
1 slice whole-grain bread (4 g protein)
½ avocado, mashed (2 g protein)
½ cup low-fat cottage cheese (14 g protein)
Sprinkle of pepper and chili flakes
Instructions:
Toast the bread and spread the mashed avocado.
Top with cottage cheese and seasonings.
Protein per serving: ~20 g
Member Spotlight
This month’s member spotlight is on Susie Graham!
How long have you been a member of Longevity?
I’m a relative newcomer, having joined just this past summer.
What is your favorite exercise at Longevity? Least favorite?
I’m really ok with everything we do, even pushing boxes (though I’m glad we do that only once a month). I’ve surprised myself doing exercises like deadlifts and planks, which I would have never done before Ben promised me I could!
Where are you from originally? Where did you go to school?
I was born and raised in Indianapolis. Following in my siblings' footsteps, I came to Bloomington to attend IUB, where I earned a degree in the widely employable discipline of French. It actually served me well because I not only taught the language for 10 years but have also worked as an interpreter on many occasions. The most challenging was at an international gymnastics competition where I had to translate from English into French the scoring parameters for judges from China … whose interpreters would then translate from French into Mandarin. It got really interesting when they asked me for clarification.
What brought you to Bloomington if you are not from the area originally?
I became involved in public broadcasting and ITV in Indianapolis, which led me back to Bloomington in 1988 to run the information office at the Agency for Instructional Technology. For three years I traveled across the US training educators and ITV directors how to incorporate AIT instructional materials into their statewide curricula.
Tell us about your family. Any information about spouse, kids, grandkids that you would like to share!
My husband Andy, who is a retired sportswriter, and I met on a blind date. We didn’t know at the time that, through our fathers’ professional work, our parents had been friends for 30+ years. We’ve often wondered why they never thought to introduce us! We have two adult sons: Alex, 32, works for the Indiana Department of Transportation in Indianapolis, and Evan, 29, is a manager at Mother Bear’s.
What do you do for work? If retired, what did you do for work?
I was fortunate to repackage my skills to suit a number of different work experiences, including public relations, trade association management, and program management. I concluded my professional career at the Bloomington campus of Ivy Tech, where I worked for 17 years, the last 10 directing its development office.
If you had to eat one meal every day for the rest of your life, what would it be?
Mr. D’s grocery store in Bloomington used to make the best pasta frittata with fresh cracked pepper. I’m pretty sure I could be happy eating it at every meal for my remaining days.
What is your favorite hobby?
Puttering in my kitchen, but more so, puttering in Ivy Tech’s. After years of peering through the windows of its baking and savory labs, I’m now a student in its culinary program, having a blast and living my dream.
What’s the next place on your travel bucket list?
Someplace tropical. I love warm weather and have never been to Hawaii or the south Pacific.
Favorite restaurant in Bloomington?
Samira!
Favorite place you have ever been?
Andy and I were lucky to spend the latter half of 2023 living in England to kick-start our retirement. For four months we traveled around the UK and to the continent, with a pied-à-terre in West Surrey waiting for us after each outing. We loved the history and gorgeous landscapes of places we visited, but mostly the friends we made, including the young family next door who consider us their American grandparents. That’s Andy and me with Bella, Thomas and Kitty in the photo.
Balance E-Book
Staying Steady After 50
I often get asked about balance exercises that can be done at home—no equipment, no hassle. That’s exactly why I created this free balance ebook just for adults 50+!
Inside, you’ll find:
5 simple balance exercises you can do at home without any equipment.
The latest evidence on the most effective interventions for preventing falls, including the types of exercises proven to improve stability and reduce fall risk.
A step-by-step guide to help you feel steady, confident, and independent.
Get your free copy here: https://bit.ly/longevitybalancebook
Already working on your balance but not seeing much improvement? Try increasing the frequency of your practice—making it a daily routine can lead to significant results!
Know someone who could benefit? Share this newsletter/link with friends and family—let’s help everyone stay steady and strong!
Better balance is just a few small steps away. Start today and enjoy a more confident, active life!
“Your Health” Herald Times Column
I’m excited to share that I’ll be writing a monthly health and fitness column in the Herald Times. Each month, I’ll be offering practical tips and insights to help you live your healthiest life. Whether you're looking to stay active, improve your strength, or just take better care of your body, this column is for you.
In my first column, I dive into the importance of cardiorespiratory fitness. You can read it here: https://bit.ly/cardioHT
The second column was recently printed and was about your “physiological 401(k)”.
We spend years building our financial 401(k) to secure a comfortable retirement. But what about your physiological 401(k)?
Your physiological 401(k) represents the strength, mobility, and balance you build through exercise and healthy habits. Just like money compounds over time, so do the benefits of consistent physical activity.
Here’s how to invest in your future health:
Make daily deposits: Every workout builds strength, supports heart health, and reduces disease risk.
Diversify your portfolio: Combine strength, cardio, flexibility, and balance exercises for well-rounded fitness.
Stay consistent: It’s never too late—or too early—to start building a foundation for an active and independent future.
Your choices today shape the life you’ll enjoy tomorrow. Start making deposits into your physiological 401(k) now—your future self will thank you!
Full article here: https://bit.ly/longevityhtarticle
Stay tuned for more in-depth advice each month, designed to help you stay fit, strong, and healthy no matter your age.
New Members
Welcome to Longevity Bloomington! It has been great having you all in class.