Muscle: Your Secret Metabolic Organ

In this episode Amanda Jones reframes muscle as a powerful metabolic and endocrine organ — not merely for movement or aesthetics. Muscle helps clear glucose from the bloodstream via GLUT4 transporters, supports hormone balance, and plays a key role in long-term health, insulin sensitivity, and weight management. Practical strategies include prioritizing protein (a starting target of about 100 grams per day), aiming for roughly 100 grams of carbohydrates, and adding consistent resistance to your routine. Resistance doesn’t require a gym: bodyweight exercises, resistance bands, ankle weights, stairs, or short bursts of added load while doing daily tasks all count. Be mindful with appetite-suppressing medications (GLP-1s) — they can reduce protein intake and accelerate muscle loss if you’re not intentional. Women should note hormonal fluctuations and age-related muscle decline (often starting after age 25), so intentional fueling and resistance are especially important. For better blood sugar control, especially if you have insulin resistance, try short activity after carbohydrate-containing meals — a brief walk, calf raises, or a few squats can help muscles use glucose more effectively. To start: increase protein, include regular resistance (even small, frequent efforts), and move a bit more throughout the day to improve metabolic flexibility and overall wellbeing.