For years, muscle was viewed primarily as the tissue responsible for strength, movement, and physical function. Today, we understand that skeletal muscle is so much more than that — it is a true metabolic organ that plays a critical role in blood sugar regulation, energy metabolism, healthy aging, and disease prevention. This understanding changes everything about how we should approach fitness and nutrition, especially as we age.
One of muscle’s most vital functions is glucose disposal. After eating, insulin moves glucose from the bloodstream into muscle cells to be used for energy or stored as glycogen. The more metabolically active muscle we maintain, the more efficiently our bodies handle glucose — burning it for fuel rather than storing it as fat. This makes muscle mass especially important for maintaining insulin sensitivity and preventing metabolic disease. Muscle also functions as an endocrine organ, releasing signaling molecules called myokines during exercise that communicate with other tissues and may help reduce inflammation, improve insulin sensitivity, support brain health, and promote healthy immune function.
The urgency increases with age. Beginning in midlife, adults can gradually lose muscle mass and strength — a condition known as sarcopenia — which can be accelerated by:
- Inactivity, inadequate protein intake, illness, and hormonal changes
- Reduced metabolic resilience, increased insulin resistance, greater frailty, and loss of independence — affecting men and women equally
The good news is that building and preserving muscle is achievable at any age. Resistance exercise three to four times per week, combined with adequate daily protein intake, quality sleep, and good nutrition are the cornerstones of muscle health. Aiming for approximately 30 grams of protein per meal is a practical target — think 4 oz. grilled chicken over greens, 4 oz. salmon with quinoa and vegetables, or 1 cup cottage cheese with berries. Small, consistent habits compound into powerful long-term results.