🧠Strong Not Skinny: Why Building Muscle Is Your Superpower After 40
Each morning, I look in the mirror and I notice the changes. The softness in places that used to be firm, the way my clothes fit differently, and the lingering exhaustion that doesn’t go away with sleep. For a while, I thought it was just me. That maybe I was falling behind while everyone else seemed to be thriving. But the truth is, this is what aging feels like when we’re not taught how to fight for ourselves.
No one told us how much muscle we lose as we age. Or that muscle is more than just definition and tight jeans. It’s protection. It’s power. It’s metabolism. It’s blood sugar control. And it is absolutely critical to our long-term health.
The Silent Decline: Muscle Loss After 30
Here’s the science no one taught us:
Women begin to lose 3–8% of muscle mass per decade after the age of 30.
By the time we hit menopause, that loss can speed up drastically.
Less muscle = slower metabolism, more joint pain, higher fall risk, and less independence.
If you've ever felt like your body is working against you even though you're trying, you are not imagining it.
And here's the kicker: the less muscle we have, the harder it becomes to control our blood sugar. That leads directly into the second silent issue many women are dealing with...
The Processed Food Trap & Insulin Resistance
In our fast-paced world, it’s easier to hit a drive-thru at McDonald’s, Chick-fil-A, or Wendy’s, grab a frozen Lean Cuisine, or snack on a bag of Doritos than it is to cook a real meal. The problem? Most of these foods are ultra-processed. They spike your blood sugar quickly, crash it just as fast, and leave your body constantly playing catch-up. Chains like Dunkin’, Taco Bell, Panera, and Burger King thrive off our exhaustion but our health pays the price. Ever notice that infamous 2pm crash? That foggy, sluggish feeling? It’s often the result of a blood sugar rollercoaster from what you ate earlier in the day. Your body is screaming for stability, not another iced coffee and muffin combo.
Over time, this can lead to insulin resistance where your body doesn’t respond well to insulin and struggles to regulate blood sugar levels. Symptoms often look like:
Cravings
Mood swings
Fatigue
Weight gain (especially around the belly), particularly with elevated cortisol levels from chronic stress, which can further disrupt insulin sensitivity and fat storage patterns
A persistent “tired but wired” feeling
And it gets worse...
Type 3 Diabetes: Dementia and the Muscle-Blood Sugar Connection
More and more research is showing a strong connection between insulin resistance and cognitive decline. So strong, in fact, that Alzheimer's is now being called "Type 3 Diabetes" in many studies.
Why? Because your brain needs glucose to function. But if your body can’t properly handle glucose, your brain suffers too. Chronically high blood sugar damages blood vessels in the brain, affecting memory, focus, and overall brain health.
This is why muscle is your superpower. Muscle helps absorb and use glucose more efficiently.
What You Can Do Today To Change Your Tomorrow
This isn’t about fear it’s about power. You have the ability to reverse the course at any age.
Here’s where you can start:
1. Lift Weights 3–4x a Week. You don’t need to be a bodybuilder. But you do need to strength train with intention. Focus on progressive overload, tempo, and full-body movement patterns.
2. Eat Whole, Real Food Lean proteins, colorful veggies, healthy fats, and slow carbs (like sweet potatoes or jasmine rice). Stay away from the "low-fat" and "healthy" processed snacks.
3. Say No to Quick Fixes Fad diets and juice cleanses aren’t the answer. Nourishing your body consistently is.
4. Plan Your Week. Stick to the 80/20 Rule. Be intentional. Use a to-do list. Set your workouts ahead of time. Eat well 80% of the time and allow space for 20% flexibility that’s how real consistency is built.
Also, don’t fall into the trap of starving yourself all day just to “earn” that cheat meal. When you restrict too much, your blood sugar crashes, cravings skyrocket, and you’re more likely to overeat or binge later. Consistent, balanced meals throughout the day help regulate your energy, support your hormones, and build long-term success not shame.
Final Thoughts: Fall In Love with the Process
I know what it's like to doubt yourself. To feel like you're not where you "should" be. But this journey isn’t about shrinking yourself or trying to look like someone else on the internet.
It’s about reclaiming your body. Rebuilding your strength. Protecting your brain, your bones, and your future.
Strong is the new sexy. Strong is the new safe. Strong is the new standard.
And it starts with the choices you make today.
🍽️ Download Your 7-Day Meal Plan
Choose the version that fits your lifestyle best each plan includes 6 meals per day, full macros:
🔹Standard Meal Plan – 1800 Calories
🥑 Keto Meal Plan – 1800 Calories
