Part 1 of the Hopium Health Series: “Flex Appeal”
POP QUIZ: What’s the largest organ in your body?
If you said “skin,” you’re in good company—and also a little bit wrong.
It’s muscle. Yes, all that glorious, often underappreciated meat-and-motion magic.
Muscle Isn’t Just About Lifting Things… It Lifts Your Life.
Dr. Ashley V. Austin put it perfectly: “We need a certain amount of muscle to do even the smallest tasks.”
Carrying groceries? Muscle. Reaching for your keys under the couch? Muscle. Gracefully hoisting your luggage into an overhead bin while pretending not to break a sweat? Yep—muscle.
But wait, there’s more. Every time a muscle contracts, it pulls on your bones. That pull strengthens them. Then, as your muscles develop tiny tears from use, they heal stronger. Stronger muscles = stronger bones = you aging like a fine antioxidant-rich tea.
And here’s the kicker: more muscle doesn’t just keep you moving—it helps you live longer. A 2019 study of folks over 90 found that women with below-average muscle mass had a 54% higher risk of dying during the study. Oof.
Muscle: The Sugar Slayer You Never Knew You Had
Muscle doesn’t just lift things—it eats sugar. Glucose, to be precise. The more muscle you have, the more sugar you can store safely, and the better your body responds to insulin. That means less chaos for your pancreas, more energy for you, and a little nod of approval from your future self.
Think of muscle as a fuel-hungry metabolic engine. Without it? Sugar just… hangs around.
Age May Shrink Your Biceps, But You Can Fight Back
Starting in your 30s (yes, that early), most people lose 3–5% of their muscle mass per decade. Let it go unchecked, and you’re looking at more falls, more injuries, and fewer joyful moments playing tag with your grandkids.
Enter: Strength training. Your new best friend.
Resistance training can slow, stop, and even reverse age-related muscle loss. And don’t worry—no one’s asking you to deadlift a minivan (unless you want to). A few squats, lunges, or overhead presses with soup cans will do just fine.
Protein, Please
To support your muscle mission, you need the right fuel. Lean proteins like chicken, tofu, fish, beans, and cheese are your building blocks.
Women over 65? Aim for 1.2–1.5 grams of protein per kilogram of body weight per day. Translation: A 140-pound woman needs about 76–95 grams per day. Spread it out over meals and snacks to keep those amino acids floating happily 24/7.
Hopium Hint: An ounce of cheddar = 7 grams. A half cup of edamame = 9 grams. You’re welcome.
Muscle Building’s Most Underrated Secret: Sleep
Muscles grow when you rest, not just when you rep. One night of sleep deprivation can reduce your body’s ability to build muscle by 18%. That’s a full-on metabolic betrayal.
So yes, keep doing your squats—but also go to bed. Seriously. Seven hours, minimum. And if your muscles could talk, they’d say: “Thanks. We needed that.”
Movement Is Medicine, But Start Where You Are
Two full-body strength sessions per week = the minimum. That’s it! Yoga counts. So do squats, wall push-ups, and planks in your pajamas.
New to this? Start with:
- Squats (pretend you’re lowering onto a throne)
- Lunges (stepping backward, knees soft)
- Planks (brace your core like you’re about to sneeze)
- Triceps dips (trust us—graceful is optional)
You don’t need a gym. You need gravity, a little guidance, and possibly a playlist with Beyoncé.
Muscle Myths You Can Forget Today
“Lifting will make women bulky.” Nope. You’d need years of intense training, surplus calories, and possibly a small lab’s worth of supplements.
“Muscle turns to fat if you stop working out.” Also nope. They’re different tissues. You just lose muscle and may gain fat. Big difference.
“Muscle weighs more than fat.” One pound = one pound. But muscle is denser, so it looks leaner.
Coming Soon: The Power of Legs (and the Holy Squat)
Spoiler alert: Your legs are your primary muscle group. They matter for balance, mobility, independence, and dignity.
And yes—there’s an entire Hopium Health article coming soon just about the perfect squat. The goal? To be able to stand up from a chair holding a dinner plate and glass of water—with grace, ease, and zero grunting.
Muscles may be silent, but they speak volumes about your health.
So stretch, press, lift, and lounge wisely. You’ve got over 650 of them cheering you on.
