hormones
Sarcopenia
Age-related loss of muscle mass and strength, accelerating after 60 and a primary driver of metabolic decline.
Sarcopenia affects ~30% of adults over 60 and is a leading cause of lost independence in aging. Prevention and reversal rests on two pillars: resistance training 2–3×/week and protein intake of 1.2–1.6 g/kg (higher than RDA). Adequate vitamin D and creatine also show meaningful benefits in older adults.