By Dr. Bikram Ratti MBBS (London) MRCGP – Private GP and Medical Doctor at The Doctor’s Practice, Birmingham
Taking control of your muscle health is key to staying active, strong, and independent as you age. Many men don’t realise that muscle decline starts in their 30s, but with the right approach, this can be prevented.
At The Doctor’s Practice, I take an evidence-based, holistic approach to help my patients maintain strength, energy, and mobility throughout life.
Why Muscle Mass Matters for Longevity
Muscle isn’t just about strength—it plays a critical role in overall health. Studies show that stronger muscles are linked to:
✔ Lower risk of diabetes and heart disease
✔ Better joint and bone health
✔ Higher testosterone levels and energy
✔ Improved mobility and injury prevention
A 2023 study in The Lancet Healthy Longevity confirmed that muscle strength is directly linked to lower mortality rates.
How to Prevent Muscle Loss
- Strength Training: The Best Anti-Ageing Tool
🏋️ Compound movements like squats, push-ups, and deadlifts build muscle efficiently.
🚶 Daily activity prevents muscle atrophy—stay active throughout the day.
⚡ HIIT workouts boost metabolism and testosterone levels.
A 2023 meta-analysis in The British Journal of Sports Medicine found that regular resistance training reduced frailty risk by 45% in older adults.
- Nutrition for Muscle Health
✅ Protein – Aim for 20-30g per meal to support muscle recovery.
✅ Omega-3s – Found in fish, nuts, and avocados—reduce inflammation and aid recovery.
✅ Vitamin D & Magnesium – Crucial for muscle function.
A 2020 study in The American Journal of Clinical Nutrition found that higher protein intake improved muscle function in aging men.
- Testosterone & Hormonal Balance
Testosterone is essential for muscle growth and energy. Low levels can lead to muscle loss, fatigue, and brain fog.
At The Doctor’s Practice, I offer:
✔ Hormone testing to check levels.
✔ Testosterone replacement therapy (TRT) if necessary.
A 2023 study in The Journal of Clinical Endocrinology & Metabolism found that optimising testosterone significantly improves muscle retention and fat loss.
- Sleep & Recovery: The Overlooked Factor
🔹 7-9 hours of sleep per night is essential for muscle recovery and testosterone production.
🔹 Stress management lowers cortisol, which can break down muscle tissue.
A 2021 study in The British Journal of Sports Medicine found that men who slept less than 6 hours per night had 15% lower testosterone levels.
Book a Consultation
Want to stay strong, active, and healthy for years to come? Book an appointment at The Doctor’s Practice today.
🌐 Book Online Now
📞 Call: 0121 661 2366
📱 WhatsApp: 07388 623527
📷 Instagram: @thedoctorspractice
📍 Located in Edgbaston, Birmingham | 📅 Appointments available 7 days a week
🔗 Visit our website: www.thedoctorspractice.co.uk
References
- The Lancet Healthy Longevity (2023) – The link between muscle strength and longevity.
- The Journal of Gerontology (2022) – The impact of long-term muscle maintenance on cardiovascular health.
- The British Journal of Sports Medicine (2023) – Strength training and frailty risk reduction.