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Sarcopenia: Preventing and Treating Age-Related Muscle Loss​

As we age, maintaining strength and mobility becomes more than a goal—it becomes a necessity for living well. One of the most significant challenges to staying active and independent in later years is sarcopenia, the progressive loss of muscle mass and strength associated with aging. While it might sound like an inevitable part of growing older, there’s good news: sarcopenia can be slowed, prevented, and even reversed with the right strategies.

What Is Sarcopenia?​

Sarcopenia is the medical term for age-related muscle loss. Starting as early as your 30s, the average person loses about 3–8% of muscle mass per decade, with the rate accelerating after age 60. This loss isn’t just about appearance—it impacts balance, metabolism, joint health, and overall function, increasing the risk of falls, fractures, and frailty.

What Causes Sarcopenia?​

Several factors contribute to sarcopenia, including:
  • Inactivity: “Use it or lose it” holds true. A sedentary lifestyle is a major driver of muscle decline.
  • Poor nutrition: Inadequate protein intake and insufficient calories impair muscle maintenance and repair.
  • Hormonal changes: Lower levels of testosterone, estrogen, and growth hormone affect muscle synthesis.
  • Chronic inflammation: Ongoing low-grade inflammation can speed up muscle breakdown.
  • Mitochondrial dysfunction: Aging muscle cells produce less energy, reducing strength and endurance.

Signs and Symptoms​

Sarcopenia can creep up gradually. Watch for signs such as:
  • Decreased muscle tone or strength
  • Difficulty lifting everyday objects
  • Slower walking speed
  • Increased fatigue or weakness
  • Poor balance or frequent falls
If you notice these changes, it’s worth discussing with your healthcare provider.

Prevention and Treatment Strategies​

The great news? Sarcopenia is not inevitable. You have the power to protect your muscles and stay strong at any age. Here's how:

1. Resistance Training​

The single most effective weapon against sarcopenia is resistance training. Lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups stimulates muscle growth and strength.
Aim for 2–3 sessions per week, focusing on major muscle groups. Programs like Cathe Friedrich’s STS 2.0 or Lift, Move & Restore are excellent choices, offering progressive resistance training designed to build lean muscle, enhance joint stability, and improve functional fitness.

2. Adequate Protein Intake​

Protein provides the building blocks for muscle repair and growth. Older adults typically need more protein than younger individuals—around 1.0 to 1.2 grams per kilogram of body weight per day, or more if you're active.
Include high-quality sources like:
  • Lean meats, poultry, and fish
  • Eggs and dairy
  • Legumes and soy
  • Protein supplements (if needed)
Combining protein intake with resistance training maximizes muscle protein synthesis.

3. Physical Activity​

Even outside the gym, staying active matters. Walking, swimming, biking, and functional movements throughout the day help preserve mobility and slow muscle loss. Movement-based recovery workouts, like those in Cathe’s Restore series, support circulation and keep you flexible and injury-resistant.

4. Address Inflammation​

Chronic inflammation accelerates muscle breakdown. Anti-inflammatory strategies include:
  • Eating a Mediterranean-style diet rich in vegetables, berries, omega-3s, and healthy fats
  • Managing stress through mindfulness, yoga, or relaxation techniques
  • Getting quality sleep

5. Hormonal Support and Medical Care​

In some cases, medical treatments such as hormone replacement therapy (HRT) or anabolic medications may be appropriate under a doctor’s supervision. It’s important to address any underlying conditions like diabetes, arthritis, or thyroid disorders that can affect muscle health.

The Bottom Line​

Sarcopenia may be common, but it doesn't have to define your later years. With consistent strength training, smart nutrition, and daily activity, you can maintain muscle, mobility, and confidence well into your 60s, 70s, and beyond.
It’s never too late—or too early—to start building a stronger future.
 
Hi Everyone,

I am retrieving this thread asking one question.

Have you received any newsletter recently?
I have not received any since March this year.

I have received nothing, not even the ads.
Obviously I have tried to resubscribe and received an error message.

What shall do?
 
Kellyro77 said:
I haven't, but that's because I unsubscribed. Sounds like you may want to contact customer service about not receiving emails since it sounds like you didn't unsubscribe.
Click to expand...
Thanks for the reply.
Do you still get update regarding pre orders? Since March I have not received any update in my inbox
This is unusual.

I will send a mail to customer service.
 
No, actually - I didn't get an update about my purchase. Good point. Feel like I should get those, if they're sending them out - but maybe they're not.

I remember them saying to keep your original pre-order receipt email as that's what contains the code to use for downloading the 4 free workouts. So maybe they've not sent any follow-up emails in relation to the pre-orders, yet.
 
Kellyro77 said:
No, actually - I didn't get an update about my purchase. Good point. Feel like I should get those, if they're sending them out - but maybe they're not.

I remember them saying to keep your original pre-order receipt email as that's what contains the code to use for downloading the 4 free workouts. So maybe they've not sent any follow-up emails in relation to the pre-orders, yet.
Click to expand...
International customers get a separate email providing the code to use for downloads. Not included on original receipt. I received mine the day before the downloads were available, the only email since the purchase that was necessary.
I have continued getting the newsletters that aren't newsletters out if the concern that if I'm removed from the customers list by my request, I will not get the information that I need. But I have certainly noticed that Cathe.com has changed in tone and marketing is a high priority. FACEBOOK is primarily a marketing tool. I don't know. I would like to stop the junk mail. After I receive the series completely I will likely unsubscribe. Take a break.
 
I think the e-newsletters go through a different funnel from the verified purchase emails. But then I don't work at SNM, so probably best to ask someone there for assistance if anyone feels like they're not getting important communications.

Another possibility is your ISP started blocking her emails (especially if they started seeming spammy - and those daily emails a while back were definitely spammy.) Or, check your own email app settings to make sure her stuff isn't dumping into your junk mail folder or you have a filter set that's moving it to junk mail.
 
I receive a LOT of e-mails from her. They aren't very informative though - just the same ads over and over. I wish there was a way to specify what type of e-mail (ex. educational or NEW product/series announcements ONE time, and updates. I'd like to unsubscribe from the redundant stuff - fills my box up so fast that I'm afraid I'll miss something from my insurance company or other business transaction. I used to keep one e-mail for junk and 1 for family, friends, business, but I'm really good about not giving my e-mail out, and I'd never gotten junk from Cathe, so I simplified my life and got rid of the "junk" e-mail. I think I have to unsubscribe altogether to get it to stop. I can't find another way to het my organized/efficient/usable again. You're absolutely sure that your e-mail didn't do something with them? Mine set up a separate folder for them, and I didn't realize it - I had to be one of the last ones to know about the new LMR. lol I found out about it on the forum, checked and saw my e-mail account had separated Cathe's stuff, and I put my e-mail account back the way it originally was. Wish I hadn't though. lol
 
Kellyro77 said:
No, actually - I didn't get an update about my purchase. Good point. Feel like I should get those, if they're sending them out - but maybe they're not.

I remember them saying to keep your original pre-order receipt email as that's what contains the code to use for downloading the 4 free workouts. So maybe they've not sent any follow-up emails in relation to the pre-orders, yet.
Click to expand...
I have my code printed on my home office-desk ready for each download.
The code will be used at least 5 times at this occasion.

You are probably right. May be they have not sent any update by mail.
 
Hazlady said:
I'm still receiving emails. I've received 16 since June 16 and yesterday, July 15 (Note, I'm in NZ so we are a day ahead of US). Mostly advertising with the odd update on the LMR bonus workouts.
Click to expand...
Thank you for letting me know. So .... Among those 16, there is no newsletter as such. That is what most of us are missing.
:oops:
 
It seems the format was changed awhile ago from newsletter to advertising the new series and reminders of what is coming up. I didn't read a lot in the newsletter anyway, just skimmed to see if I wanted to go to Cathe.com to read an article.
 
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