As we enter our mid-30s and beyond, our bodies begin to change in ways we may not have expected. Muscle mass gradually declines, metabolism slows down, and stubborn fat, especially around the waist, becomes harder to get rid of. Our ability to process and use energy efficiently, also known as metabolic flexibility, becomes compromised. This can lead to insulin resistance, increased blood glucose and lipid levels, and fluctuations in thyroid function, all of which contribute to weight gain, fatigue, and overall health concerns. The good news? Resistance training and proper protein intake can help counter these effects and reclaim control of our health, energy, and confidence.
The Midlife Shift: What’s Happening to Your Body?
After 35, hormonal changes (like declining estrogen and testosterone) and lifestyle factors slowly alter body composition and metabolism:
Muscle loss: We lose 3-8% of muscle mass per decade, which slows metabolism.
Metabolic inflexibility: The body struggles to switch between burning carbs and fat, leading to energy crashes and weight gain.
Insulin resistance: Cells become less responsive to insulin, raising blood sugar and increasing diabetes risk.
Thyroid fluctuations: Hormonal shifts can disrupt thyroid function, impacting energy and weight.
These changes aren’t inevitable; they’re manageable with the right amount of protein intake and resistance training.
Protein: The Midlife Multitasker
Protein is often associated with muscle building, but its benefits extend far beyond that. Protein intake becomes even more critical to support muscle maintenance, metabolic health, and overall well-being as we age. Consuming an adequate amount of protein (approximately 30-40 grams per meal) helps regulate appetite, keeping us fuller for longer and reducing unnecessary snacking. Unlike a high-carb diet that can lead to energy crashes, protein provides a stable and sustained energy source.
Beyond muscle maintenance, protein plays a vital role in collagen production, which supports skin elasticity, hair strength, and joint health. It also aids in bone health and tissue repair, which is critical for maintaining strength and recovering from workouts. Protein even has a role in mood regulation since it provides amino acids needed to produce serotonin and dopamine, which are also known as “feel-good” brain chemicals. Inadequate protein intake can lead to muscle loss, slower recovery from workouts, and increased risk of metabolic disorders.
How much protein?
According to Dr. Gabrielle Lyon, a functional medicine physician and expert in muscle-centric medicine and protein metabolism, it is important to aim for 1.6–2.2 grams of protein per kilogram of body weight daily (e.g., a 70kg person needs 112–154g). Spread it across meals; minimum 30–40g per serving depending on your body weight.
Easy sources:
Eggs, Greek yogurt, chicken, fish, lentils, tofu, or a protein shake.
Resistance Training: Your Metabolic Reset Button
What is resistance training?
Resistance training, often referred to as strength training or weightlifting, involves exercises that make your muscles work against an external force. This can include lifting weights, using resistance bands, or even bodyweight exercises like squats and push-ups. Engaging in resistance training at least 3-4 times per week helps combat muscle loss, increases metabolism, and improves insulin sensitivity. Over time, it also enhances bone density, reducing the risk of osteoporosis.
For midlife individuals, a well-rounded resistance training program should include compound movements such as squats, deadlifts, lunges, and overhead presses. These exercises target multiple muscle groups, promoting overall strength and functional movement. It’s essential to progressively challenge the muscles by increasing weight or resistance over time while maintaining proper form to maximize results.
Why resistance training works:
- Builds muscle, which burns more calories at rest, reviving a sluggish metabolism.
- Improves insulin sensitivity, helping regulate blood sugar.
- Strengthens bones, reducing osteoporosis risk.
- Boosts mood and energy by releasing endorphins.
How to start:
Frequency: Aim for 2-4 sessions weekly.
Strength: Use weights heavy enough that the last 2-3 reps of each set feel challenging.
Examples: Squats with dumbbells, resistance band rows, lunges, or yoga poses like chair pose.
Bonus: Don’t Forget Creatine!
This natural compound isn’t just for gym buffs. After 35, creatine helps preserve muscle mass and strength, boosts brain health and energy levels, and supports bone density.
How to use: Just 3–5 grams daily mixed into water, juice, or a protein shake.
Here Is Your Action Plan:
1.Lift something heavy 2–4 times a week (even 20-minute home workouts count!).
2.Prioritize protein at every meal—add eggs, fish, chicken or legumes to your plate.
3.Try creatine—it’s safe, affordable, and effective.
4.Stay consistent! Progress doesn’t happen overnight, but maintaining a routine will lead to noticeable improvements in your strength, energy levels, and overall well-being.
Midlife isn’t a decline; it’s a chance to rebuild stronger. Aging doesn’t mean losing vitality; it means adapting smarter habits to maintain strength, energy, and overall health. Resistance training and proper protein intake are two of the most effective strategies to support metabolic health, preserve muscle, and promote longevity. Whether you’re new to strength training or looking to refine your fitness and nutrition routine, now is the perfect time to invest in your future health.
Start today, and your body will thank you for years to come!
