With age, particularly after 40, a gradual loss of muscle mass occurs, known as 'sarcopenia'. This makes it difficult to maintain strength and activity, slows down metabolism, and makes weight control more challenging. As Oliver Wittard, a lecturer in sports metabolism and nutrition at King's College London, notes, 'once you reach your forties, the body's ability to turn protein into muscle starts to fade, meaning you need to rely on your diet more than you did at younger ages.' Nutritionist Kim Pearson agrees with this view, stating that 'those seeking to lose weight should always consume optimal amounts of protein.' Women around the age of 60, and sometimes even earlier, face increasing difficulties in losing weight and maintaining an ideal weight with each passing year. After the age of 30, they lose between 3% and 8% of their muscle mass every decade. Menopause can increase insulin resistance, which encourages fat accumulation around the waist—the most harmful type, as it increases the risk of heart disease, stroke, certain cancers, and type 2 diabetes. Waist measurement should be less than half of one's height. For instance, a man who is 1.83 meters tall should keep his waist under 91 cm, and a woman who is 162 cm tall should keep her waist under 81 cm. Protein helps fight obesity. Research shows that high-protein diets increase hormones like GLP-1 and PYY, which lead to a feeling of fullness, while lowering ghrelin, the hormone that stimulates hunger. It is a significant step for public health, as the more muscle mass you have, the higher your basal metabolic rate. However, for many, the weight gain process begins early. In other words, protein helps curb appetite in a way similar to GLP-1 weight-loss drugs like Mounjaro, keeping intense food cravings in check. A study published in the 'Journal of the Royal College of Obstetricians and Gynaecologists' found that women on a low-protein diet consume about 210 more calories daily compared to those who consume more protein. Additionally, consuming protein for breakfast can help. A study published in the 'Nutrients' journal revealed that people who eat a high-protein breakfast—such as eggs or Greek yogurt—consume about 111 fewer calories later in the day and feel full for longer. If muscle mass decreases, metabolism slows down as well. A large-scale study, published in the journal 'Science' in 2021, showed that metabolism begins to decline starting from the age of 60.
