EPISODE 71: Sarcopenia and Aging: Understanding Muscle Loss and Bone Health
Stuart Phillips, PhD, FACSM, FCAHS, Distinguished Professor at McMaster University
On this episode of Bone Talk, we explore the critical connection between bone health and sarcopenia, a serious condition that leads to the loss of muscle mass and strength beyond what’s expected with normal aging. Our guest, Dr. Stuart Phillips, is one of the world’s leading experts on skeletal muscle health. He is a Professor in the Department of Kinesiology and a Tier 1 Canada Research Chair at McMaster University, where he also directs the Physical Activity Centre of Excellence and the McMaster Centre for Nutrition, Exercise, and Health Research.
Dr. Phillips shares insights from his decades of research on how exercise and nutrition influence muscle and body composition. While bone density is often the focus in aging conversations, this discussion highlights how muscle and bone work together to support mobility, independence, and quality of life. He emphasizes that even small amounts of regular physical activity can make a meaningful difference—especially as we age.
Key takeaways from the episode include:
Muscle loss begins earlier than most think. Sarcopenia typically starts in a person’s 30s, and without intervention, can lead to serious functional decline later in life.
There are no widely accepted medical treatments for sarcopenia. Unlike osteoporosis, there are no FDA-approved medications. Prevention through resistance training and protein-rich nutrition is currently the most effective approach.
Exercise doesn’t require a gym. Dr. Phillips emphasizes that home-based resistance training with bands, bodyweight exercises, or light weights, when done with sufficient effort, can help preserve muscle strength and power.
Protein is essential, especially with age. Adults, especially older adults, should aim for 1.2 grams of protein per kilogram of body weight to optimize muscle maintenance and function.
Power is just as important as strength. Movements like rising from a chair or catching oneself during a fall rely on power, our ability to generate strength quickly. Training for power can significantly reduce the risk of injury and improve daily function.
Dr. Phillips also discussed his work with the Physical Activity Centre of Excellence at McMaster University, where individuals in their 70s, 80s, and even 90s stay active through tailored resistance training programs. The center demonstrates that healthy aging and functional longevity are achievable goals.
This conversation reinforces the importance of approaching bone and muscle health as a combined effort with both tissues responding to mechanical loading and physical activity.
