8.2 – The role of muscle stem cells in loss of mass and strength – Sevens Nutrition

Starting at age 35-40, many people begin to lose muscle mass and strength , a process known as sarcopenia . This decline is not only a consequence of a sedentary lifestyle or poor diet, but also of the progressive depletion of muscle stem cells , also known as satellite cells .

These stem cells reside in muscle tissue and are responsible for repairing damaged fibers, regenerating muscle after exercise, and preserving muscle volume over time. With age, they lose their ability to activate, proliferate, and differentiate , which limits muscle recovery, accelerates atrophy, and compromises mobility, balance, and quality of life.

What depletes muscle stem cells?

Chronic low-grade inflammation .
Decrease in anabolic factors (such as IGF-1 or testosterone).
Accumulation of free radicals and mitochondrial dysfunction.
Loss of local regenerative signals after injury or prolonged inactivity.
Deficiency of essential nutrients for metabolism and protein synthesis.

All of this translates into a reduced ability to maintain and recover muscle mass in the face of exertion, injury, or the passage of time.

Sevens Strategy to Protect and Revitalize Muscle Stem Cells

Creatine Sevens

It improves ATP availability in muscle tissue, increases muscle strength and volume , and promotes satellite cell activation after exercise. Its ergogenic and regenerative effects are well documented.

Magnesium Sevens

A key cofactor in muscle contraction, post-exercise recovery, and mitochondrial function. It improves insulin sensitivity, reducing inflammation that damages the muscle niche.

Sevens Multivitamins

It provides vitamins B, C, and D, and key minerals such as zinc, iron, and selenium. These nutrients are essential for protein synthesis, tissue regeneration, and cellular metabolism.

Omega 3 Sevens (fish oil)

It reduces muscle inflammation, protects cell membranes from oxidative stress, and improves tissue anabolic sensitivity to exercise or protein intake.

Astaxanthin Sevens

Neutralizes free radicals generated during physical exertion. Protects the DNA and mitochondria of muscle stem cells , optimizing their functional longevity.

Habits that enhance this strategy

Perform strength training (2-3 times per week) to stimulate the activation of muscle stem cells .
Sleep well and manage stress to support nighttime recovery and regeneration.
Eat enough quality protein, accompanied by cofactor nutrients (magnesium, zinc, B12, creatine) to facilitate the synthesis of new fibers.

Conclusion

Muscle loss with age is not inevitable. It can be slowed—and even reversed—if we take care of our muscle stem cells. With a proper nutritional and functional approach, like the one Sevens offers, we can reactivate muscle regenerative processes, maintain strength, prevent sarcopenia, and protect our autonomy over time .