Sarcopenia

Older adults face specific nutritional vulnerabilities — reduced absorption, polypharmacy interactions, and physiological changes affecting metabolism. This article reviews the evidence on supplements with genuine indication in older populations.

Weight loss after 50 is complicated by sarcopenia, hormonal changes, and metabolic adaptation — but evidence-based approaches that prioritise protein and resistance training are highly effective at this age. This article reviews the physiology and evidence-based strategies.

Weight loss after 50 is complicated by sarcopenia, hormonal changes, and metabolic adaptation. The evidence supports specific adaptations: higher protein targets, resistance training emphasis, and realistic rate expectations. This article reviews the age-related changes and how to address them.

RMR declines approximately 1–2% per decade after 20, with sarcopenia accelerating after 40 (0.5–1% lean mass per year). Hormonal changes in the 40s (perimenopause in women, declining testosterone in men) shift fat distribution toward visceral fat. High protein, resistance training, and sleep optimisation address the specific physiology of this decade.

After 60, sarcopenia accelerates (1–2% lean mass loss per year), protein absorption efficiency declines, and bone density loss becomes clinically significant. Evidence-based priorities shift: protein needs increase to 1.6–2.0g/kg/day, resistance training becomes the highest-priority exercise, and calorie restriction must be more conservative than in younger adults.