Build muscle for metabolic health

Any form of exercise is great for your metabolic health, but there are some special perks when it comes to building muscle.

Muscle is often referred to as the organ of longevity, so including resistance training in your routine is essential.

Let’s dive into why muscle is so crucial for your overall well-being.

Increases Metabolic Rate

Muscle tissue plays an active role in how our bodies burn calories, even when you are not working out, which is different from fat. The more muscle you have, the higher your resting metabolic rate (RMR) tends to be. This can really help with keeping your weight in check and making sure you feel good energy-wise.

Improves Insulin Sensitivity

Muscle tissue is a key player in storing glucose. When you have more muscle, your body gets better at using insulin to help move glucose into your cells, which can lower your chances of developing insulin resistance and type 2 diabetes.

Regulates Blood Sugar

When you work out, your muscles contract and help draw glucose from your blood without needing extra insulin. Strength training and resistance exercises teach your body to handle blood sugar more efficiently.

Supports Fat Loss

Putting on some muscle is a great way to help your body shed fat. While cardio is effective for burning calories in the moment, strength training takes it up a notch. By boosting your muscle mass, it enables your body to burn fat more efficiently over time.

Enhances Mitochondrial Function

Muscle cells have mitochondria, the little powerhouses that generate energy in the form of ATP by using glucose. More muscle means better mitochondrial function, leading to improved energy levels and metabolic efficiency.

Research has shown that people with more muscle mass who do more weights can produce ATP at a higher capacity compared to their usual levels. This is especially true when you compare them to people who are active but don’t lift weights. Scientists discovered that the strength trainers have better mitochondrial function.

Reduces Inflammation

Lifting weights can help lower chronic inflammation, which is often related to issues like obesity, diabetes, and heart disease. When you build muscle, it produces anti-inflammatory substances known as myokines that really help keep your metabolism running smoothly.

Protects Against Age-Related Metabolic Decline

As we get older, it’s pretty normal for muscle mass to drop (that’s called sarcopenia), and this can slow your metabolism and lead to more fat build-up. Strength training can help us keep our muscles intact and keep our metabolism running smoothly.

How to Build Muscle for Better Metabolic Health

Strength Train

Focus on resistance exercises like weightlifting, bodyweight exercises, or resistance bands at least 2–4 times per week.

Eat Enough Protein

Aim for about 1.2–2.0 grams of protein per kg of body weight to support muscle growth and repair.

Prioritise Recovery

Sleep, hydration, and proper nutrition are key to muscle repair and growth.

Stay Active Daily

Wear a weighted vest, lift heavy things, walk everywhere, take the stairs. 

Muscle-building Meal Ideas Tailored for Women

Breakfast

• Egg and avocado plate: 3 eggs scrambled in grass-fed butter, served with half an avocado and a handful of arugula.
• Chia protein pudding: Chia seeds soaked in unsweetened almond milk with Truvani protein powder, topped with a few berries and almonds.
• Fast some days and skip breakfast altogether. 

Lunch

• Salmon salad bowl: Grilled salmon on a bed of mixed greens, with olive oil dressing, avocado, pumpkin seeds, and goats cheese feta.
• Chicken and broccoli stir-Fry: Chicken breast sautéed in coconut oil with garlic, broccoli, and sesame seeds.
• Tuna and egg salad wraps: Tinned tuna /wild salmon mixed with boiled eggs, chili, and mustard, served in romaine lettuce wraps.

Dinner

• Grass fed ribeye and roasted brussels sprouts: Steak cooked in butter with a side of roasted Brussels sprouts and rocket
• Lemon herb baked hake/kabeljou and asparagus: baked with lemon, garlic, and olive oil, served with grilled asparagus.
• Ground beef and zucchini Noodles: Grass fed beef sautéed with olive oil, basil, and cherry tomatoes over zucchini noodles.

Snacks and post-workout options

• Hard boiled eggs with pink Salt
• Almond butter on celery Sticks
• Organic Greek yogurt (full-fat) with chia and hemp seeds
• Bone broth with collagen powder
• Handful of almonds and dark chocolate (85%+)

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