Most women who come to me for help are initially resistant to lifting heavy weights on a
structured progressive overload program for various reasons.
Some are hesitant simply because it’s new. They have solid habits built around their HITT
classes or running on the treadmill, so they know what to do and they’re comfortable there. New
can be intimidating.
Others worry about injury. They don’t trust themselves or the process yet. Again. It’s new.
Most of them also worry about getting “bulky.” They have this programmed belief that lifting
heavy will make them bigger and should be reserved for bodybuilders or elite athletes. I always
reassure them that I’ve been lifting HEAVY for many years TRYING to get bigger — at 5’8” my
weight ranges from 135-145 lbs, and I would not consider myself bulky.
The point that I always come back to is that your muscle is actually one of the most important
organs for your long-term metabolic health. And your metabolic health IS EVERYTHING!
I recently listened to a powerful conversation between two people I deeply respect, Dr. Gabrielle
Lyon and Dr. Mark Hyman on exactly this topic. The two doctors unpacked the science behind
muscle as a longevity organ — not just for strength or aesthetics, but as a critical tool for blood
sugar regulation, healthy aging, and reversing chronic disease. I found myself nodding my head
the entire time thinking THIS is what my people need to hear. So, I put key snippets on my
Instagram, and I’ll link the episode below but if you don’t have time to listen, here’s what you
need to know.
Muscle: The Overlooked Metabolic Organ
Muscle isn’t just for movement — it’s a highly active organ that plays a significant role in
metabolic health. Dr. Lyon calls muscle the “currency of aging” and emphasizes that poor muscle
mass is one of the earliest markers of metabolic dysfunction.
Skeletal muscle is metabolic gold. The organs that contain the highest numbers (by far) of
mitochondria (the powerhouse of your cell — the creator of energy currency in the body) are you
brain and your muscles. Muscle helps regulate blood sugar, improve insulin sensitivity, reduce
inflammation, and supports hormone balance and brain health. These are all KEY to metabolic
health. The more muscle you have, the more metabolically flexible and resilient you become and
the longer you will live.
Why Resistance Training Is Non-Negotiable
You can’t protect your metabolic health without at least maintaining (preferably increasing) your
muscle mass. And if you don’t intentionally engage in the behaviors to preserve and build it, you
will lose it as you age. Period.
According to Dr. Lyon, resistance training 2–3 times per week is the bare minimum for
preserving muscle as we age. Without it, we experience sarcopenia (age-related muscle loss),
which leads to frailty, insulin resistance, decreased energy, and a downward spiral in vitality.
Remember that maintaining insulin sensitivity, healthy blood sugar regulation, and hormonal
balance is essential to your metabolic health. And not only are your muscles the biggest source
of mitochondria for energy production, but they also have their own glucose disposal
mechanisms. So, you can think of them as an actual endocrine organ!
The good news? Even starting later in life still makes an enormous difference. Your muscle
tissue remains responsive — you just have to show up in a few key ways to support the process.
Protein: The Most Undervalued Nutrient
Protein is essential for muscle health — and most people aren’t getting enough. The RDA isn’t a
goal — it’s the minimum to avoid deficiency. And the RDA is actually for specific amino acids,
not grams of protein. So how much protein you need will depend on the sources you’re eating or
the “quality” of your protein.
Key amino acids like leucine, arginine, and tryptophan support everything from gut health to
mood to blood vessel dilation — and they’re not interchangeable. Prioritize quality sources of
protein with all amino acids.
If you’re using plant-based options, you may need to increase your intake by up to 30% to meet
your needs. Just watch that you’re not overloading on calories because most plant sources also
come with significant amounts of fat and carbs which drives the calories up.
Protein needs will vary person to person, but again most people I work with are not getting
enough so I find it’s generally better to aim for more, at least initially. I typically have people
aiming for at least 35 grams in 3 separate sittings per day. (Yes, timing matters). Another good
place to start is to aim for at MINIMUM of 0.7 to 1.0 grams of protein per pound of ideal body
weight. Establish some consistency there and then reassess based on how you feel and the
progress of your goals.
Keep in mind that older adults and those with chronic inflammation may need even more than
those guidelines above to overcome anabolic resistance and stimulate muscle repair.
Timing Matters: Why Your First Meal Sets the Tone
One of the most impactful strategies for improving metabolic health is to prioritize a high-protein
first meal. After an overnight fast, your body is in a catabolic state — breaking down tissue,
including muscle.
A breakfast with 30–50 grams of protein helps reverse that process, build lean mass, and
improve satiety for the entire day. Many people miss this opportunity by starting their day with
mostly carbs, which spikes blood sugar and sets up the classic blood sugar rollercoaster
symptoms and cravings.
What About Exercise Timing and Protein Distribution?
If you’re young and metabolically healthy, protein timing isn’t as critical — your total daily
intake matters most. But if you’re older or dealing with inflammation, spreading protein across 3
meals (each with 30–50g) may enhance your ability to build and repair muscle.
Dr. Lyon recommends consuming protein within 30–60 minutes after a workout, when your
muscles are primed for repair due to increased blood flow. While I do agree that some research
supports this, I don’t typically drive this requirement with my clients at least in the beginning —
in part because of integrity — I’m not able to consistently do it myself with my schedule, and I
don’t push habits that I’m not personally incorporating into my life. With a few rare exceptions,
I will never ask clients to do something that I’m not already doing.
The Bottom Line
Muscle is not optional — it’s foundational. Whether your goal is to age well, regulate blood
sugar, boost energy, or prevent disease, building and maintaining muscle needs to be part of your
strategy.
It’s never too late to start. Progressive overload resistance training, paired with consistent protein
intake, can have a profound effect on how you feel today — and how you thrive in decades to
come.
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