The Silent Muscle Killer
You’re working out. You’re eating better. But the results feel… slower. You’re not building muscle like you used to – or worse, you’re losing it. And no, it’s not just aging. There’s something sneaky sabotaging your progress. Most of us have never even heard of it.
The Problem: Anabolic Resistance
As we age, especially after 40, the body becomes less responsive to the muscle-building effects of protein and resistance training. This phenomenon is known as anabolic resistance, and it contributes to age-related muscle loss (sarcopenia) and changes in body composition, including increased fat accumulation.
It’s not your fault. It’s biology. But here’s the good news: it’s 100% beatable with the right strategy:
What You Can Do:
- Hit the protein threshold: Most women under-eat protein and spread it too thin across the day. To overcome anabolic resistance, you need to hit ~25–35g of protein per meal, ideally from high-quality sources. This stimulates muscle protein synthesis – the trigger for muscle growth and repair.
- Lift heavy (enough): Long walks and light weights are great, but to reverse muscle loss, you need progressive overload, resistance that challenges you, especially in big movement patterns like squats, rows, and presses.
- Prioritize recovery: Poor sleep, stress, and low energy availability blunt your ability to build lean mass. Recovery isn’t optional – it’s anabolic.
Why This Matters: Muscle isn’t just for aesthetics. It’s your metabolism, your strength, your joint protection, your aging insurance policy. The more muscle you preserve (or gain), the easier it is to stay lean, energetic, and strong, even decades from now.
Leverage these excellent resources, to help stop this in it’s tracks:
- Hit protein: Try this amazing recipes from Tracy and enjoy these Summer Strawberry Protein Balls.
- Let’s lift: Tracy has a new heavy strength focused playlist of workouts, free on the YouTube channel.
- Reduce stress: Listen to this excellent episode of Move Daily Talks, where Tracy speaks to Tracey Smith PhD, all about finding time to focus on self care and complimentary area’s like good nutrition.
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