Muscle loss, or sarcopenia, was once considered a condition affecting only the elderly — but new research shows it's now showing up in adults as young as their 30s and 40s. In this episode, host Kamini Mathai, coordinating editor with TOI, speaks with Dr Nitin Kapoor, Professor and Head of the Department of Endocrinology, Diabetes and Metabolism at Christian Medical College and Hospital Vellore, about why sarcopenia is on the rise in India and what can be done about it.

Dr Kapoor shares findings from a decade-long Kerala cohort study showing sarcopenia prevalence jumping from 4% to nearly 35% in younger adults, explains the surprising link between diabetes, insulin resistance and muscle breakdown, and discusses how weight-loss drugs like GLP-1s can accelerate muscle loss. The conversation covers practical, at-home ways to assess your muscle health (calf circumference, grip strength, walk speed), the three pillars of sarcopenia prevention (nutrition, exercise, and calcium/vitamin D), and why 10,000 steps a day isn't enough to protect your muscles as you age.

Whether you're managing diabetes, considering weight-loss medication, or simply want to age with strength and independence, this episode offers science-backed, actionable guidance from one of India's leading experts in metabolic health.

Before you tune out, do listen to the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters:

01:20 – What Is Sarcopenia? Defining Muscle Weakness, Mass & Function

02:23 – The Kerala Cohort Study: Sarcopenia Jumps from 4% to 35%

04:35 – Is Sarcopenia Rising Globally or Just in India?

05:02 – The Diabetes–Muscle Loss Connection Explained

07:57 – GLP-1 & Anti-Obesity Drugs: The Hidden Muscle Loss Risk

09:36 – Why Women Lose More Muscle Than Men on These Drugs

11:02 – The 3 Pillars of Sarcopenia Prevention

14:31 – Managing Lactose Intolerance & Calcium Supplementation

15:56 – Secondary Causes of Sarcopenia & Emerging Medications

16:23 – Dr. Kapoor's Personal Routine: Swimming for Muscle Health

17:47 – "But I Walk 10,000 Steps a Day!" — Why Aerobic Isn't Enough

20:34 – How Much Muscle Do We Lose Per Decade?

21:34 – Starting Strength Training Safely in Your 50s & 60s

23:19 – At-Home Tests: Grip Strength, Body Composition, Walk Speed

25:35 – Closing Thoughts: "A Stitch in Time Saves Nine"