(Starts at Age 30).
If you're older than 30, this page has the power to change your life forever.
Please, read it to the end. It's all here: the problem, the cause, all the science (with links to the studies at the bottom), everything for you.
Read it. And act today
Start by looking at the MRI scans below
The image above is an MRI cross-section of the thigh of two men, bothaged 74 years. (1)
In the first scan, the grey matter is the quadriceps muscle, with the femur in the center. Massive meat.
In the second scan, you see over HALF of the muscle withered away (dark-grey) and was replaced with fat (light-grey). The overall width of the thigh remained roughly the same, but the muscle was replaced with fat.
Both men are 74. How is this possible?!
What makes the difference between a healthy and strong man, even in his 70s, and a skinny-fat old man—weak, afraid of physical activity, falls, and fractures?
The answer is simple.
Sarcopenia. Muscle atrophy (withering).
EVERYONE is at risk of sarcopenia after the age of 30. Every YEAR, it destroys about 0.5 lb (0.23 kg) of your muscle and replaces it with 1lb (0.45 kg) of flabby fat. (2)
- Lack of physical activity
- Low protein intake
- High stress levels
- Bad habits (smoking, alcohol)
- Low testosterone (at age 40+)
Sarcopenia is no joke. It's not about having smaller biceps
and pecs than you used to. (Well, not just about that.)
Sarcopenia results in the stereotypical slouching old man slowly moving around with a walking cane.
- Weakness
- High risk of fractures
- Poor posture
- Unsteady gait
But this is NOT a sentence.
Because muscle withering CAN be stopped and reversed.
You can keep ALL your muscle well beyond age 70 if you follow 6 steps that fight off the main causes of sarcopenia.
T levels is one of our main muscle-building hormones. If you don't have enough T, you'll have trouble building new muscle—and keeping the muscle you already have.
Other symptoms of low T include ED, low libido, and lack of energy.
The conventional treatment to low T is called TRT. It works like a charm but comes with potential side effects including infertility and increased risk for heart attack and stroke.
The best natural alternative to TRT is Tongkat Ali, a herb native to Thailand and Myanmar.
So how does Tongkat Ali help?
Studies reported it can restore optimal T levels in 90.8% of men thanks to its active compound eurycomanone. (3) Eurycomanone has a 2-in-1-T-boosting action:
1. It directly increases male hormones production
2. It suppresses the aromatase enzyme, which transforms T into estrogen
But again, this is important ONLY if you are over 40.
If you are in your 30s, your T is most likely okay, and then the other causes of sarcopenia are more important to fix in your case.
The most dangerous one is lacking physical activity.
Physical inactivity is the #1 reason for muscle withering, confirmed by dozens of studies.
Remember that MRI scans from earlier?
The first scan shows the thigh of a 74-year old triathlete. Massive,powerful muscles. You grow what you use.
The second one is the thigh of a 74-year old sedentary man. Half of his quadriceps was replaced by fatty tissue due to inactivity. You lose what you don't use.
Physical activity makes a huge difference.
Regular exercise is a two-in-one fix for sarcopenia (and it's FREE):
- It boosts male hormones
- Reduces stress
Here are a few takeaways from the related studies we found:
- 90-year-old men achieved a 100% increase in strength and 48% increase in walking speed after 8 weeks of strength training. (4)
- 12 weeks of strength training (3x per week) led to muscle growth and increased muscle strength in older adults. (5)
- In older adults, training just once per week increased muscle as much as a 3x per week training program. (6)
As to what kind of training works best, we're talking about either resistance training (weightlifting) or high-intensity interval training (HIIT).
Aim for at least one workout session per week (if you're older than 70) or 2-3 workouts if you're 30-70 years.
Now, let's talk about protein intake.
Poor dietary choices play a huge role in sarcopenia.
To put it simply, older men just don't eat enough protein to maintain and grow muscle.
Hell, even young guys often don't eat enough protein, and older men need more protein per kg of body weight. That's because older adults have lower rates of protein synthesis (7), so the effective intake is also higher.
The current recommended daily allowance (RDA) for protein is 0.36 g/lb or 0.8 g/kg of body weight for adults in general. For older adults, it's 1.0 to 1.3 g/kg or 0.45 to 0.59 g/lb. (7, 8)
Use a mobile app like FatSecret or MyFitnessPal to track your protein intake—you may be seriously surprised at how low you are right now. (Both apps are free, by the way.)
These factors contribute to sarcopenia but have much less of an impact than low T, physical inactivity, and low protein intake.
Stress promotes the accumulation of fat and increases the breakdown of muscle via the hormone cortisol. (9)
Long-term alcoholism causes a condition called alcoholic myopathy, associated with liver damage and poor dietary choices.
The muscle damage is reversible over the course of 6–12 months after drinking cessation. (10)
Elderly smokers were shown to have faster rates of muscle loss than non-smokers. (11)
Sarcopenia can get the best of us all, unless we make our move and choose the body we want to have in the future.
- Prevent or beat low male hormones if you're over 40 with natural Tongkat Ali.
- Exercise at least once per week (if you're older than 70) or aim for 2-3 workouts if you're 30-70 years.
- Eat enough protein every day. Aim for a daily protein intake of 0.36 g/lb (0.8 g/kg) of body weight if you're younger than 70. For those over 70, aim for 0.45 to 0.59 g/lb (1.0 to 1.3 g/kg). (7, 8)
- Avoid intense or prolonged stress.
- Limit your alcohol intake.
- Quit smoking.
And remember, muscle mass isn't just about the size of your frame. It's about stability, fracture prevention, and the ability to enjoy an active life on your own terms.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person. Information provided on this site is solely for informational purposes only. It is not a substitute for professional medical advice. Do not use this information for diagnosing or treating a health problem or disease, or prescribing of any medications or supplements. Only your healthcare provider should diagnose your healthcare problems and prescribe treatment. None of our statements or information, including health claims, articles, advertising or product information have been evaluated or approved by the United States Food and Drug Administration (FDA). The products or ingredients referred to on this site are not intended to diagnose, treat, cure or prevent any disease. Please consult your healthcare provider before starting any supplement, diet or exercise program, before taking any medications or receiving treatment, particularly if you are currently under medical care. Make sure you carefully read all product labeling and packaging prior to use. If you have or suspect you may have a health problem, do not take any supplements without first consulting and obtaining the approval of your healthcare provider. Copyright © Anabolic Health LLC. All rights reserved.
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