How Hormones and Genetics Influence Muscle Loss as We Age—and What You Can Do

As we get older, gradual muscle loss—known as sarcopenia—can undermine strength and independence. Alan explains that both hormones and genetic makeup play crucial roles in why our muscles weaken with age, highlighting that this decline often begins in the late 40s. Understanding these biological processes can reveal powerful, practical ways to maintain muscle health for life.

Hormones, Genetics, and Protein Metabolism

Why Muscle Loss Happens

Alan emphasizes that “we all are going to suffer from a condition called sarcopenia as we get older.” Sarcopenia refers to the gradual loss of muscle mass and strength, and Alan explains that this shift isn’t reserved for the very old—it can start as early as our late 40s, especially in those who are less active.

“It’s a subtle thing that happens in our body to everybody where we lose the ability to assimilate protein that’s in our blood… into muscle tissue. It’s kind of like our muscles forget that those amino acids were really important to them and they let them bypass.”

According to Alan, as the body’s ability to use available protein (amino acids) for rebuilding muscle wanes, those nutrients can end up stored as body fat through a process he refers to as gluconeogenesis. This shift in how we handle protein is central to the progression of sarcopenia.

The Interaction of Protein Intake and Genetics

Alan points out that your genetics significantly influence how efficiently your body uses protein. People with variations in what Alan calls the “protein weight gene” might be predisposed to storing excess protein as body fat instead of building muscle. This isn’t just a matter of how much protein you eat, but whether your body recognizes and utilizes it properly.

He advocates for a “protein forward diet,” which means making protein intake the foundation of your eating plan. Alan suggests a target intake based on body weight—if you measure in kilograms, aim for 1.6 to 2 grams of protein per kilogram per day. For those using pounds, focus on lean body weight rather than total weight, adjusting for fat mass.

“As we get older we should be monitoring and trying to hit a protein goal every day. As a matter of fact… center your diet around your protein intake.”

Alan recommends checking your BMI (Body Mass Index) as a rough guide.
He notes that men should keep BMI under 27, and women under 30 for basic health, but lower targets are better if possible.
For more optimal health, Alan mentions 11-18% BMI for men and 19-24% for women.

How Activity and Age Amplify Muscle Loss

One of Alan’s core insights is that sarcopenia can start earlier than most people expect—around age 45 to 50—and progresses faster in people who are less physically active.

“So people that are less active are more likely to have sarcopenia at a younger age and it can be more exacerbated or more evident as they get older.”

This underscores the interplay between lifestyle, hormones, and genetics in protecting muscle health as we age.

Sex-Specific Considerations

How Hormones Shape Muscle Metabolism in Men and Women

Alan delves into the distinct hormone patterns in men and women that affect muscle loss. He explains that men continue to recycle testosterone throughout their lives, while women experience significant hormonal changes as they age—particularly around menopause, when levels of estrogen and progesterone fall.

“Men actually have testosterone all of their life where women lose their estrogen progesterone. Men recycle testosterone every 24 hours… and we can actually help with our lean body mask by monitoring our testosterone.”

Alan suggests regular monitoring of testosterone even for women past age 60, as lower levels correlate with more pronounced muscle loss and mobility decline.

Protein Timing: Different Approaches for Men and Women

Alan’s clinic has observed that women benefit most from protein loading earlier in the day:

“For women generally speaking, it’s better to protein load in the morning and taper off in the evening. For men it’s a little different; we can kind of have more protein throughout the day, just changes in our hormones are different.”

This personalized approach, tailored to hormonal cycles, may help maximize the body’s ability to rebuild and maintain muscle.

Genetic Testing for Personalized Diets

How Knowing Your Genes Guides Your Choices

Alan is a strong advocate for using genetic testing as a foundation for dietary and lifestyle choices. He explains that your DNA can reveal how your body processes proteins, fats, and carbohydrates, which can help you “take control” and personalize your approach to overcoming muscle loss.

“So having a genetic test really is something that gives you control, vast amounts of control over what you would do as an intervention at no matter what age you have your genetic test, you can still intervene and make changes to your long-term health outcomes.”

Besides guiding protein intake, results can inform whether a carnivore or keto diet might suit you—or whether another approach matches your unique metabolic profile. Alan also mentions the value of checking “fat genes” to see which eating patterns your body’s genetics are most compatible with.

Real-World Impacts: Exercise and Genetic Potential

Alan recalls a clinical trial on women over age 80, where modest exercise and targeted protein interventions improved both muscle mass and bone health. While Alan doesn’t disclose study specifics, he highlights that even at advanced age, interventions tailored to your genetics and protein need can make a clear difference in health and independence.

“There are, it doesn’t matter what age we are we can intervene and we can absolutely live a better lifestyle or lifespan if we are aware of our protein need and we focus through our diet making protein the center of our diet moving forward.”

The Importance of Essential Amino Acids

Alan points out a practical step to support muscle health: supplementing with essential amino acids. He describes this as a way to “reactivate the receptor sites for muscle protein, for protein uptake or amino acid uptake into our muscles” and recommends 5 grams per day as part of a comprehensive dietary approach.

Action Steps to Combat Muscle Loss

Pulling it all together, Alan’s advice for maintaining muscle health as you age centers on:

Eating a “protein forward” diet, targeting intake based on your body weight and lean mass.
Getting a genetic test to tailor your diet and interventions.
Maintaining or increasing physical activity to protect and build muscle—no matter your age.
Monitoring key hormones, especially testosterone in both men and women over 60.
Strategically timing protein intake, especially for women to load early in the day.
Supplementing with essential amino acids to support muscle receptor function, as Alan has seen clear benefits at 5 grams daily.

Conclusion: Your Next Step

Alan’s explanation shows that muscle loss isn’t inevitable or untreatable. By understanding how hormones and genetics influence muscle loss, you can make empowered choices about your diet, activity, and overall health. Whether you’re in your 40s or well past retirement age, it’s never too late to take concrete action.

If you’re curious about your own DNA and how you can leverage this knowledge to optimize your protein intake and longevity, Alan recommends the DNA Power Total Power Genetic Test. As he notes, “we can go through your results together” and create a plan that truly fits your biology.

Drop your questions and thoughts below—Alan reads and replies to every comment. Ready to take the next step? Check out the resources linked in the description for your genetic test and get started with a truly personalized approach to nutrition and health.