Why Muscle is Beneficial to your Longevity

Research shows that for both men and women, strength and muscle mass gradually increase from birth and typically peak around age 30. After that, things start to shift—muscle power and performance begin to decline, slowly at first, then more rapidly after age 65 for women and age 70 for men.

But why does this matter? Should we really care if we’re losing muscle as we age? And if it’s happening anyway, is there anything we can actually do about it?

The short answer: YES—you should care, and YES—there’s a lot you can do.

In this post, I'm talking all about muscles: why they matter more than you think, what happens as we age, and most importantly, how to stay strong and resilient no matter your age.

Let's start with the benefits of having muscle.

When it comes to health and longevity, muscle isn't just for looks—it's one of your best defenses against aging. As you get older, maintaining muscle mass becomes essential for protecting your bones, preventing injury, and staying mobile.

Muscles act like a natural brace for your skeleton, helping to reduce the risk of fractures. And since we’re on the topic of bones, let’s not forget about bone density. It plays a key role in preventing breaks and injuries as we age. A simple bone density scan can tell you where you stand, but here's the good news: strength training is one of the most effective ways to improve it.

When you lift weights or engage in resistance training, you place healthy stress on your bones, which encourages them to grow stronger. Combine that with the right nutrients—hello, vitamin D3, K2, and calcium—and you’ve got a powerful recipe for lifelong mobility and resilience.

But muscles do more than just support your frame. They also help regulate blood sugar. The more muscle mass you have, the better your body can manage glucose. Here’s how it works: when you eat carbs, your body breaks them down into glucose (aka blood sugar). If you don’t need that glucose immediately for energy, your muscles and liver store it in the form of glycogen. Later, your body can tap into those reserves for energy when needed. So, more muscle = more storage for glycogen = better energy and faster recovery. Less muscle? That increases your risk for insulin resistance and blood sugar issues.

Oh, and one more thing—muscle boosts your metabolism. Yes, really. Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the more calories you burn just living your life. That means you can eat more without gaining weight, and your body becomes more efficient overall.

And if all that wasn’t enough, studies also show that maintaining muscle mass supports brain health in older adults. Strong body, sharp mind.

What can hinder our muscle growth?

Building and maintaining muscle is about living a healthy lifestyle overall. That means fueling your body with whole, nutrient-dense foods, avoiding ultra-processed foods and excess sugar, and managing stress effectively. These habits form the foundation of long-term health and strength.

Let’s talk stress. Chronic stress isn’t just a mental burden; it takes a serious toll on your body. High levels of cortisol, the stress hormone, can trigger muscle protein breakdown over time. This process, called muscle wasting, gradually eats away at your lean muscle mass, especially if cortisol remains elevated for long periods. In short, less stress = more muscle preservation. If you start to feel stressed during the day, practice some breathing exercises. Working out is also a great way to relieve stress.

Hormones also play a key role. Human Growth Hormone (HGH) is critical for maintaining lean body mass, supporting muscle and bone growth, and helping with recovery. Unfortunately, HGH levels decline with age, but there are ways to support their natural production. For example, HGH is released during deep sleep, and alcohol can disrupt that by impairing your ability to reach the deeper stages of rest. So that drink at night to "help you sleep" may be costing you more than you think.

Medications can have an impact, too. Certain anti-inflammatory drugs and steroids, like prednisone, have been linked to both muscle wasting and reduced bone density. While they may be necessary in some cases, it’s important to know the potential side effects and work with your healthcare provider to manage them.

And finally, hormones like estrogen, progesterone, and testosterone naturally decline as we age. These sex hormones play a major role in maintaining muscle mass and strength. As levels drop, especially during menopause or andropause, so does the body’s ability to preserve muscle. That’s why staying proactive with your health as you get older is crucial—strength training, sleep, nutrition, and stress management all help offset these hormonal changes.

How can you build muscle?

Now that you understand why muscle matters and what can interfere with it, let’s get into the fun part: how to build it.

The most effective way to build muscle is through strength training—any type of exercise that puts tension on your muscles and bones. This includes lifting weights, using resistance bands, bodyweight exercises, and even functional movements like carrying heavy groceries or climbing stairs.

The key to making progress is something called progressive overload—gradually increasing the weight you lift or the number of reps you do over time. This is how you challenge your muscles to grow stronger and adapt. If you’re always lifting the same weight for the same reps, your body won’t have a reason to build more muscle.

But lifting alone isn’t enough. To actually build muscle, you need to fuel the process, and that’s where protein comes in. Protein is made up of amino acids, the building blocks of muscle tissue. When you strength train, you create tiny tears in your muscle fibers. Your body repairs and rebuilds those fibers through a process called muscle protein synthesis, making them bigger and stronger than before. But this process can’t happen effectively without enough protein in your diet.

A good rule of thumb? Aim for 1 gram of protein per pound of your ideal body weight. So if your goal weight is 150 lbs, try getting around 150 grams of protein daily. Spread it throughout the day to keep your body in muscle-building mode.

This post wouldn't be complete without me mentioning some nutrition facts about muscle growth and how food plays a HUGE role in growth and support.

We’ve already covered how essential protein is for building muscle, but it’s not the only nutrient that plays a key role. Your body also needs a variety of vitamins and minerals to support muscle development, performance, and recovery.

Here are a few important ones to keep on your radar:

• Vitamin C: Crucial for the construction and maintenance of healthy muscles. It also supports collagen production, which helps keep tendons and ligaments strong.

• Vitamin D: Known for helping with calcium absorption, but it also plays a major role in muscle function, strength, and growth. Low vitamin D levels have been linked to muscle weakness.

• Iron: Works hand-in-hand with vitamin D when it comes to supporting skeletal muscle. Iron helps transport oxygen to your muscles and plays a key role in energy production, both critical for performance and endurance.

• Antioxidants (Vitamins A, C, E, and CoQ10): These support muscle recovery by reducing inflammation and oxidative stress after workouts.

• Amino Acids: As the building blocks of protein, amino acids are vital for both muscle growth and recovery. They help repair damaged muscle tissue and stimulate new muscle formation.

To wrap it up...

Muscle is more than a fitness goal; it’s essential for healthy aging. It keeps you mobile, protects your bones, supports a healthy metabolism, and helps maintain a healthy body weight.

The formula is simple (but powerful):

• Eat whole, nutrient-rich, protein-packed foods.

• Strength train consistently.

• Prioritize recovery and essential nutrients.

If you’re looking for support, head over to my YouTube channel for recipes and workouts, or explore the Nutrition section for nutrition resources and printable vitamin guides. Don’t forget to check out the Health & Fitness section for some of our workout plans for building muscle.

Eat well, lift heavy, and live long!