Muscle is the organ most of us forget to protect, and the one that best predicts how the next thirty years go.
Jul 8, 2026
5 min read
Dr. Rohan Desai
From about 40, adults who don’t do resistance training lose roughly 1% of their muscle a year. Later that shows up as weaker glucose control, frailty and slower recovery from everything.
How much protein, really
Most guidelines give a minimum, not a target. If you train or are over 50, about 1.2 to 1.6 g per kg of body weight a day is a better aim, spread across meals instead of piled into dinner.
What to watch in bloodwork
Fasting insulin and HbA1c show how well your muscle is handling glucose. Ferritin and vitamin D decide whether you recover well enough to keep training. All four belong in the same conversation.
Eat first, supplement second, and pick up something heavy twice a week.
Dr. Rohan Desai
Internal medicine, Tinsdale
