08/08/2026
The Long Game | Episode 3: The Invisible Threat
Most people have never heard of sarcopenia. But after years of practicing orthopedic surgery I can tell you it’s one of the most underappreciated threats to how well you age.
Starting in your 40s your body begins losing muscle mass at a rate of 3 to 5 percent per decade. Without intervention that accelerates. And the downstream effects — weakened joints, loss of stability, reduced mobility — are exactly what I see playing out in my OR every week.
The primary weapon against it is protein. But protein doesn’t work in isolation. It works alongside the other macronutrients — carbohydrates that fuel your training and recovery, healthy fats that support joint lubrication and inflammation control. Getting the balance right matters as much as the protein itself.
I’ll be going deeper on all of this in upcoming episodes. But here’s where I start — roughly 200 grams of protein daily, spread throughout the day in real food and supplements, within a total calorie target of around 2000 to 2500 calories.
Consistency over perfection. Every single day.
Your muscle is an investment. Start funding it today.
