Have you noticed that everyday tasks—like carrying groceries or climbing stairs—feel a little harder than they used to? Maybe you’re not struggling yet, but you’re starting to feel subtle changes in strength and endurance. If you’re between 35 and 45, now is the time to take action before muscle loss becomes a bigger issue.
Muscle loss as we age is real, and it happens faster than many people realize. Research shows that muscle mass begins to decline in our 30s, but with the right approach, you can maintain and even regain strength, mobility, and confidence in your body. Let’s break it down.
What Causes Muscle Loss as We Age?
Muscle loss, known as sarcopenia, begins as early as our 30s, with most people losing 3–8% per decade of their muscle mass if no action is taken. The result? Weaker muscles, more fatigue, increased risk of injury, and a gradual loss of independence. But aging itself isn’t the main culprit—other factors play a major role:
- Inadequate Protein Intake – Your muscles need high-quality protein to repair and rebuild, but many people don’t get enough. Animal-based is going to be the best option here.
- Low Activity Levels – The less you use your muscles, the faster they shrink. Strength training and movement are key. I suggest walking every day, and when you’re body is able to, add in that strength training!
- Hormonal Shifts – As we age, the hormones responsible for muscle maintenance decrease, accelerating muscle loss if not addressed. Movement, sunlight, and intentional eating habits can all help with this.
Signs You May Be Losing Muscle Mass
- Struggling to lift or carry objects that were once easy
- Fatigue or weakness after minimal exertion
- Difficulty standing up from a seated position
- Feeling less stable or balanced
- Loss of overall muscle tone and strength
How to Prevent Muscle Loss Naturally
If you want to keep your muscles strong and functional for decades to come, it’s time to take action. Here’s how:
1. Prioritize Strength Training
Lifting weights, resistance training, and bodyweight exercises like squats and push-ups are essential for maintaining and building muscle. Even just 20-30 minutes a few times a week can make a big difference. You can build muscles even if you’ve seen muscle loss already.
2. Eat Enough High-Quality Protein
Muscles thrive on protein, and most people don’t eat enough of it. Prioritize animal-based protein sources like grass-fed beef, pasture-raised eggs, and wild-caught fish. Aim for at least 0.8 to 1 gram of protein per pound of body weight per day. If you need help with this, you can download my high-protein recipe bundle here!
3. Stay Active Throughout the Day
Strength training is great, but so is simply moving more. Take walks, play with your kids, go for a hike, or engage in activities that keep you on your feet. A sedentary lifestyle speeds up muscle decline.
4. Support Your Hormones Naturally
Optimizing your hormones through quality sleep, stress management, and real food nutrition helps slow muscle loss. Prioritize sleep, reduce processed foods, and manage stress through prayer, relaxation, or outdoor time.
5. Get Sunlight and Essential Nutrients
Vitamin D, magnesium, and omega-3 fatty acids all play a role in muscle health. Get daily sun exposure, eat a nutrient-dense diet, and consider natural sources of these key nutrients. Eat real salt!
Muscle Loss Isn’t Inevitable—You’re in Control
The best way to prevent muscle loss naturally is to stay active, eat well, and challenge your body in ways that keep it strong. You don’t have to accept weakness, fatigue, or frailty as your future. The right choices today can set you up for strength, independence, and energy for years to come.
Have you noticed any signs of muscle loss? What’s your favorite way to stay strong? Let me know in the comments!