Reply to I’m 53 and I’m losing muscle fast. Any suggestions on how to regain muscle?

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Reply to "I’m 53 and I’m losing muscle fast. Any suggestions on how to regain muscle?"

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[quote=Anonymous][quote=Anonymous][quote=Anonymous]How are you sleeping and how are your stress levels? Chronically elevated cortisol from insomnia and stress will prevent your body from building muscle no matter what you eat or how much you lift. If you are a female, other hormonal changes at this time of life could also be a factor/obstacle.

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My sleep is awful.  I’m trying everything I can.  I eat enough protein. 90g a day at 125 lbs.  [/quote]

To help with sleep if you can do a walk outside in the early morning, or if not then 30-60 minutes with a lightbox. I've been doing this for a year or more now and it has transformed my sleep. The early morning light stimulates natural melatonin production which causes a natural winding down in the evening and should help with getting and staying asleep.

I lost a ton of muscle mass over the last decade, and am working diligently now to build it back. It is normal to lose a little each year after around age 30, and you have to work to maintain. I suffered a vitamin deficiency (undetected) for several years which exacerbate the normal aging-related sarcopenia, because it caused neurological issues that messed with my balance and weakened my muscles and I became very sedentary after suffering several falls and a few fractures. The deficiency is now resolved and my body is healed enough that I can build muscle and I am working with a kettlebell and handweights and body weight exercises and building back my strength.

The important thing to bear in mind is that you CAN build muscle at ANY age, it just might take more effort and that is more about the self care necessary to make your body able to get strong. Sleep is huge.

This guy is 90: [img]https://www.guinnessworldrecords.com/Images/Jim-Arrington-flexing-his-muscles_tcm25-755633.jpg[/img]
https://www.guinnessworldrecords.com/news/2023/7/worlds-oldest-bodybuilder-still-going-strong-at-90-years-old-755638

And this woman is 86: [img]https://i2-prod.mirror.co.uk/incoming/article28693885.ece/ALTERNATES/s1200d/1_Mrs-Ernestine-Shepherd.jpg[/img]
https://www.mirror.co.uk/news/us-news/worlds-oldest-female-bodybuilder-86-28693920

Keep at it![/quote]

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