One of the most important things you can do for your health after age 40 is simple:
Protect your muscle.
Most people think about muscle as something you build to look stronger. I look at it differently.
Muscle is medicine.
Strong muscles help you walk, climb stairs, get out of a chair, play pickleball, travel, and stay independent. They also act like natural shock absorbers that help protect your knees and other joints.
That's why building and maintaining muscle is such an important part of both the MOVE Method and my Knee Preservation Program.
Why Do We Lose Muscle as We Get Older?
As we age, we gradually lose muscle mass and strength. This age-related muscle loss is called sarcopenia.
Think of your muscles like a retirement account.
If you keep making deposits, your account grows. If you continually make withdrawals without replacing anything, eventually your balance gets smaller.
Muscle works the same way.
As we get older, we need to keep making deposits through resistance training and good nutrition.
Otherwise, we slowly lose strength.
For someone with knee arthritis, that matters.
Your quadriceps, hamstrings, hips, and other muscles help absorb forces that would otherwise travel through your knee. When those muscles become weaker, the joint has to handle more of the workload.
Protein Provides the Building Blocks
Resistance exercise tells your body, "We need stronger muscles."
But exercise alone isn't enough.
Your body also needs the building materials to actually build that muscle.
That's where protein comes in.
Protein contains amino acids, which your body uses to repair and build muscle tissue.
Think about building a brick wall.
Resistance training is the construction crew showing up for work. Protein and amino acids are the bricks.
You need both.
That's why I encourage my patients to include a quality source of protein throughout the day. Foods such as eggs, fish, chicken, Greek yogurt, lean meats, dairy, beans, and other protein-rich foods can all contribute.
Where PerfectAminos Fits Into the MOVE Method
For patients who have difficulty meeting their protein needs through food alone, I also use PerfectAminos as part of the MOVE Method.
PerfectAminos provides essential amino acids, the building blocks your body needs to make proteins.
I view it as a supplement to your nutrition, not a replacement for eating protein-rich foods.
And remember, taking amino acids by themselves isn't the answer.
The combination that matters is:
Resistance training + adequate protein and essential amino acids + consistency.
That's how we give the body both the signal and the building materials needed to maintain muscle.
Your Practical Takeaway: Make a Daily Muscle Deposit
This week, make one simple change.
Put a quality protein source on your plate at every meal.
Then add resistance exercise at least a few times during your week, based on what is appropriate for your health and fitness level.
If you struggle to consume enough protein, talk with your physician about whether an essential amino acid supplement such as PerfectAminos is appropriate for you.
You don't need to become a bodybuilder.
The goal is to build enough muscle to keep doing the things you love.
Motion is lotion. Muscle is medicine.
And after 40, protecting your muscle may be one of the best investments you can make in protecting your joints, preserving your mobility, and staying active without surgery.
