Every Decade Counts

The free guide to understanding your muscle mass — and why the number almost nobody measures may be the best predictor of how you'll age.

Most people track their weight. Almost nobody tracks the thing that actually determines whether they'll be climbing stairs unaided at 75.

Your Appendicular Lean Mass Index (ALMI) — the muscle in your arms and legs, scaled to your height — is the tissue that carries you through life. It peaks in your 20s. It declines every decade after. And here's the part that matters: two people can age at exactly the same normal rate and land in completely different places, purely because of where they started.

This guide shows you the curve you're on, where you sit on it, and what to do about it — whether you're 25 and building your peak or 65 and protecting your independence.

Inside the guide:

What ALMI actually is — and why your bathroom scale and BMI are blind to it
What sarcopenia is — the clinical thresholds, and why it's an old outcome of a long process
The decline curve — real DEXA reference data, decade by decade, for men and women
The comparison that matters — how someone aging perfectly normally still ends up in the sarcopenia range, simply because of their starting point
Your decade, your job — a specific plan for your 20s, 30s, 40s, 50s, and 60s
What actually moves the number — the unglamorous four things that work at any age
How DEXA measures it — and why a smart scale can't

Build the highest peak you can, defend it for the next fifty years — and measure it so you know which one you're doing.

5-page guide · Free download

Digital Assets

The Muscle You Keep A Guide to ALMI & Sarcopenia