Muscle Matters

I recently read an excellent book called Forever Strong by Dr. Gabrielle Lyon.  In her book she asserts that muscle is the central driver of metabolic health, disease prevention, and aging well. Here’s some of the key points:

• Muscle Regulates Blood Sugar: Skeletal muscle is the primary site for glucose disposal, the carbs that you eat will and should go to muscle. Most people have unhealthy muscle and the carbs then must be stored as fat. Impaired muscle insulin sensitivity is a key driver of type 2 diabetes. ​

• Muscle Prevents Metabolic Disease: Muscle regulates metabolism by efficiently utilizing glucose and fatty acids, preventing their accumulation in fat stores or circulation. Its ability to efficiently switch between fuel sources (metabolic flexibility) is essential for metabolic health. ​

• Muscle Powers Energy Production: Rich in mitochondria, muscle sustains energy production and metabolic health. Exercise improves mitochondrial function, countering age related decline.​

• Muscle Talks to The Body and Brain: As an endocrine organ, muscle releases myokines that reduce inflammation and support metabolic, cardiovascular, and neurological health. Each contraction acts as a natural medicine with many beneficial effects. ​

• Muscle Supports Longevity and Vitality: Muscle mass declines 3 to 8 % per decade after 30, accelerating after 60. Sarcopenia elevates mortality risk 2- to 5-fold and increases frailty, falls, and hospitalizations. Robust muscle is a predictor of healthy aging.

How can you become Forever Strong?

Here is a 5-Step Blueprint to build and protect your muscle, distilled from the research and clinical experience:

1. Strength Train 2–3x/Week​ Use weights, bands, or bodyweight exercises. Prioritize compound movements (squats, lunges, push-ups, rows, presses). Consistency matters more than intensity—start light and progress gradually.

2. Prioritize Protein ​Aim for 30–50g per meal, especially at breakfast and dinner. Protein supports muscle repair, recovery, and appetite control.

3. Move Daily​ Break up long sitting periods, walk 5–10 minutes after meals, and aim for 8,000–10,000 steps per day. Even light movement keeps metabolism engaged.

4. Optimize Sleep & Stress​ Muscle is built during recovery. Sleep 7–9 hours per night and manage stress.

5. Track Progress Beyond the Scale​ Focus on strength gains, energy levels, and body composition, not just weight.

By implementing this approach, you’ll notice better energy, strength, and metabolic health. ​Remember: Muscle is the organ of healthy longevity. Prioritizing it today sets you up for a stronger, healthier future.

Strength train 2 to 3 times per week