Muscle & Metabolism: Why Strength Matters (Now More Than Ever)

You don’t have to be a fitness fanatic to care about muscle. In fact, your muscle tissue might be one of the most underrated keys to better energy, metabolism, and long-term health—especially as we get older.

Muscle does far more than help us move. It acts like a metabolic engine that helps regulate blood sugar, inflammation, and even hormones. And when you start noticing that the things that used to work—eating a bit less, moving a bit more—aren’t quite doing the trick anymore, your muscles might be where you want to look first.

Why Muscle Matters for Metabolism (Even If You're Not Trying to Get Ripped)

Muscle is metabolically active tissue. That means it burns calories—even when you’re not moving. The more muscle you have, the more efficient your body becomes at using energy. But the benefits go far beyond calorie burn:

Improved insulin sensitivity:

Muscle is one of the main sites where your body clears glucose from the blood. Having more muscle means your body can use insulin more effectively, which helps keep blood sugar levels stable.

Less inflammation:

Muscle releases anti-inflammatory compounds when you move it. On the flip side, loss of muscle mass is linked with higher inflammation—something that tends to increase as we age.

Better body composition:

Strong muscles mean more tone and less fat accumulation, especially around the belly, which is associated with metabolic risk.

Protection against chronic disease:

Muscle mass is associated with lower risk of cardiovascular disease, type 2 diabetes, and even cognitive decline.

And here’s a fact you might not have heard: together, your skeletal muscles make up around 40% of your total body weight. That’s more than your liver, brain, skin, and bones combined. It’s not a small player—it’s one of the body’s largest and most influential organs.

So Why Is It Harder to Build Muscle with Age?

As we grow older, our ability to maintain and build muscle gradually declines—a process known as sarcopenia. Hormonal shifts (like declining estrogen or testosterone), reduced activity levels, and decreased protein synthesis all play a role.

And it’s not always - or only - about weight gain.

Some people maintain the same weight they’ve had for years but start noticing softness where there used to be tone. That’s what’s sometimes called being “skinny fat”—having a normal body weight, but a higher proportion of fat to muscle. This shift often goes unnoticed until symptoms like low energy, decreased strength, or metabolic issues start creeping in.

It’s a silent change, but an important one. Because muscle doesn’t just affect how we look—it influences how our whole body functions.

The good news? Muscle is adaptive. That means with the right inputs—like movement and nutrition—it can grow and strengthen at any age.

Let’s Talk Protein (But Not Just Protein)

If you’ve read anything about muscle lately, you’ve likely heard a lot about protein. And yes—protein is crucial for maintaining and building muscle. It provides the amino acids your body needs to repair and grow muscle tissue.

But here's a slightly different take. For most people who include some form of animal product in their diet, getting some protein isn’t the issue. What’s more often lacking—especially in people eating mostly processed or refined foods—is variety and balance.

And fiber.

Most people fall far short of their daily fiber needs (which is around 25g for women and 30–38g for men). This matters because fiber isn’t just about digestion. It feeds your gut bacteria, supports immune function, and helps regulate blood sugar—key players in overall metabolic health.

That’s why I encourage people to think less about "eating more protein" and more about choosing protein sources that come with other benefits—especially fiber.

Lentils, beans, tempeh, quinoa, nuts, and seeds are all great examples. Beans in particular have a remarkable effect on blood sugar regulation—not only do they help blunt the rise in blood sugar after a meal, but their effect can last for hours, even into the next day, improving your body’s glycemic response to subsequent meals.

And when you do include animal protein, prioritize quality over quantity: think organic eggs, wild-caught fish, or pasture-raised poultry.

How Much Protein Do You Actually Need?

Here’s a general guideline:

• For healthy adults: 0.8 grams of protein per kg of body weight (this is the minimum to prevent deficiency—not optimal for muscle health)

• For adults over 40 aiming to maintain or build muscle: closer to 1.2–1.6 grams per kg of body weight, spread out over the day

So if you weigh 70 kg (about 154 pounds), that’s around 85–110 grams of protein daily—ideally spread across meals. It’s not about chasing exact numbers, but being more intentional with including protein in each meal and snack.

Muscle-Building Beyond the Gym

You don’t need to live at the gym to build or maintain muscle. But you do need to use your muscles—consistently and with some resistance. Here are a few ways to do that:

Strength training:

This can mean bodyweight exercises (like squats, lunges, or push-ups), resistance bands, or weights. Aim for 2–3 times a week, targeting all major muscle groups.

Movement throughout the day:

Walk more, take the stairs, carry your groceries. The small stuff counts—and adds up.

Pilates or yoga:

Both can build functional strength, especially in the core, and improve balance and flexibility.

Rest and recovery:

Your muscles grow when you rest, not when you train. Get enough sleep and give yourself rest days.

Don’t Forget the Big Picture

Protein and strength training are essential, but they’re part of a bigger picture. Keeping your metabolism humming and your body resilient means paying attention to:

Gut health – A diverse, fiber-rich diet supports a healthy microbiome, which in turn helps regulate inflammation and support hormone balance.

Blood sugar balance – Eating balanced meals with fiber, fat, and protein can help avoid the crashes and cravings that zap energy and mood.

Stress management – Chronic stress elevates cortisol, which can break down muscle and promote fat storage. Movement, sleep, connection, and rest all help keep stress in check.

Final Thoughts

Your body changes with time—but those changes aren’t a one-way street. Muscle is one of the most powerful tools you have to stay energized, strong, and resilient.

So if you’ve been feeling like your metabolism isn’t what it used to be… instead of focusing on cutting calories or over-exercising, maybe it’s time to look at what you’re building.

Want a personalized plan that fits your body, lifestyle, and goals? I offer 1:1 coaching to help you reconnect with what your body needs—and create lasting habits that feel good. Because strength isn’t just about how much you lift. It’s about how you feel, and how you live.

Ready to feel stronger, inside and out? Book your free consultation here.