Brooke Davis, women’s functional nutritionist and fitness specialist, emphasizes the critical role of muscle building in women’s health, particularly as they age. She discusses how muscle impacts hormone balance, metabolism, and overall well-being. Brooke highlights the importance of strength training, the effects of sarcopenia, and practical steps for incorporating muscle-building strategies into daily life. The discussion also touches on the mental health benefits of exercise and the necessity of consistency over intensity in fitness routines.

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Welcome back to the podcast, friends! Today, we’re diving into a topic that every woman needs to hear for so many reasons, but especially as we age and that is the importance of building muscle for hormone health.

For so many of women, including myself for so many years – my goal for my body was always to be skinny.  Eventually I wanted to build muscle but then it was all about aesthetics which is what I think most women can relate to—how we look in the mirror or how our clothes fit. But here’s the truth: muscle is about so much more than that. It’s about energy, resilience, and yes, hormonal balance.

As women age, our bodies go through insane changes—we go through fluctuations in estrogen, progesterone, and even cortisol that can impact everything from our metabolism to our mood and energy levels. What most women don’t realize though is that building and maintaining muscle plays a huge role in how well our bodies manage these changes. Muscle doesn’t just make us strong; it supports so many aspects of our health and ultimately longevity. It helps regulate blood sugar, increases our metabolism, and even impacts the way we experience perimenopause and menopause.

So today, we’re going to break it all down – from why building muscle is essential for your hormones and long-term health, the science behind how muscle supports your metabolism and how you can start incorporating strength-building strategies into your life—even if you’re just getting started or feel like you’re behind.

This episode is all about empowering you with the knowledge and tools to take control of your health in a way that feels sustainable and effective. 

The Science Behind Muscle and Hormones 

Muscle as a Hormonal Organ

Let’s start with something that might actually surprise you – muscle isn’t just about strength or aesthetics—it’s actually a hormonal organ in and of itself. How cool is that? Muscle tissue is metabolically active which means that it’s constantly using energy or burning calories in order to maintain itself – even when you’re sleeping! 

When you contract your muscle, it actually secretes special signaling molecules called myokines which are essentially little messengers that send signals throughout your entire body that has an impact on hormone production, they can reduce inflammation, and improve overall health. Essentially, your muscle is like a control center that helps regulate so many systems in your body.

Now, let’s dive into the specific hormones that are impacted by muscle and why this connection matters so much for women as we get older.

1. First off Insulin
   One of the most powerful effects of muscle is its role in regulating insulin sensitivity and blood sugar levels. When you eat carbohydrates, insulin is the mechanism that moves glucose from the bloodstream into one of two places for storage or use – your liver, or the muscle.   The more muscle you have, the better your body is going to be at managing blood sugar, lowering blood sugar levels and reduces your risk of developing insulin resistance or Type 2 diabetes.— which is a common issue for women, especially during perimenopause and menopause when the hormonal shifts we go through make our bodies very prone to these imbalances. Long story short, building muscle makes your body better at handling carbs which in turn stabilizes your energy throughout the day.
2. Next up is a trending favorite – Cortisol
   Chronic stress can leads to elevated cortisol levels, which can break down muscle tissue over time and contribute to fat gain, especially around the belly. Strength training, building muscle helps reduce the impacts of this by not only preserving muscle but also lowering cortisol levels in the long run. It’s like giving your body a buffer against the harmful effects of stress.
3. Of course we’d be remiss to not talk about Estrogen
   As you might know, estrogen levels begin to fluctuate and decline during perimenopause and menopause, which usually leads to increased fat storage along with a hard time building muscle. However, the more muscle you have coming into this transition, along with taking the steps to continue to build and maintain muscle, you support fat loss and actually help stabilize estrogen levels. Strength training improves your body composition, which in turn impacts how estrogen is processed and utilized, making it easier to manage symptoms like hot flashes, mood swings, and even weight gain. 
4. Another one big one is Testosterone
   While testosterone is the dominant male sex hormone, it’s also super important for women, especially when it comes to maintaining muscle and bone health. Unfortunately, testosterone levels do naturally decline with age so this is something we have to combat. Luckily, having muscle and strength training stimulates testosterone production, which helps you preserve the muscle you have and supports overall vitality and strength as you age.
5. A less talked about one is Growth Hormone
   Building and engaging muscle through resistance exercise also triggers the release of growth hormone. This hormone plays a role in recovery, metabolism, and even supports maintaining lean body mass. Think of it as your body’s repair and rejuvenation signal—it helps you feel strong and energized after challenging your muscles.

So when we say that muscle is essential for hormonal health, we mean it. It’s not just about looking good; it’s about giving your body the tools it needs to function optimally as you age. By building and maintaining muscle, you’re actively supporting your hormones, improving your metabolism, and setting yourself up for long-term health and resilience.

Now, let’s about something that doesn’t get enough attention: what actually happens to our muscle as we age—and why this matters for our health, hormones, and overall quality of life. 

Starting around the age of 30, our bodies begin to experience a gradual decline in muscle mass. This is called sarcopenia, and while it’s completely natural – it’s actually disastrous for our hormonal health.  Worst part is that it accelerates significantly after the age of 40. Without intentional effort to build or maintain muscle, we lose about 3-5% of our muscle mass per decade so by the time women reach their 50s and 60s, the loss has a huge impact.

So, what does this mean for your body? It’s a big part of what at FDN we call Metabolic Chaos, a downward spiral that can significantly impact your health over time.

First, and most obvious it affects your strength and mobility. The basic day to day activities—like carrying groceries, climbing stairs, or playing with your kids or grandkids—become harder and harder when you lose muscle.

Second, it impacts your metabolic rate. Like I said before, muscle is metabolically active, meaning it burns calories even when you’re at rest so as muscle mass decreases, your metabolism slows down, making it easier to gain fat and harder to lose weight.

1. Loss of Muscle → Increased Fat Gain
   Fat tissue, particularly around the abdomen, causes inflammation that can further disrupt your hormones, creating a vicious cycle of weight gain and imbalance.
2. Increased Fat → Hormonal Imbalances
   When fat increases and muscle decreases, and hormones are disrupted. This imbalance leaves you feeling tired, less motivated, and even more prone to gaining & storing fat.
3. Hormonal Imbalances → Energy and Mood Struggles
   Higher cortisol levels and lower testosterone can lead to poor energy levels, irritability, and even mood swings. Combine that with the physical stress of losing strength, and it’s easy to see how muscle loss affects not just your body but your mind and emotions as well.
4. Long-Term Impacts on Health
   If left unchecked, this cycle can increase your risk for chronic conditions like Type 2 diabetes, osteoporosis, and cardiovascular disease. It also ultimately leads to frailty and loss of independence as you get older—a reality that many women don’t realize is directly linked to muscle health.

The good news? This downward spiral isn’t inevitable. By understanding what’s happening in your body and taking proactive steps to maintain and rebuild muscle, you can actually reverse these trends and regain control over your metabolism, energy, and hormonal health.

Some additional benefits to building & maintaining muscle as we age are things like bone health AND mental health – both of which often decline during midlife.

In addition to muscle loss as women age, our bone health is closely tied to hormones like estrogen and testosterone, both of which decline during perimenopause and menopause. Strength training helps offset this natural loss, reducing your risk of osteoporosis and fractures. Resistance training puts stress on your bones, which signals them to rebuild and become stronger, so remember that when you’re building muscle, you’re also building the foundation for lifelong mobility and independence – which personally is extremely important to me.  When you think about aging, how do you imagine yourself enjoying your “retirement years”?  Do you want to be able to take care of yourself, or need people to take care of you?  Your muscle may be the determining factor between those two options.

Finally but certainly not least important, let’s talk about your mind. Strength training and maintaining muscle can have amazing benefits for your mental health, which is often overlooked.  When you exercise, your body releases endorphins, which are natural mood boosters. But beyond that, studies have shown that building muscle can actually reduce symptoms of anxiety and depression that can come with the hormonal changes during perimenopause and menopause.

In addition to that, the sense of accomplishment from getting stronger and more capable in your body can also improve your self-confidence and emotional resilience. And let’s face it, when you feel strong physically, it’s easier to tackle life’s challenges—whether they’re hormonal, mental, or otherwise.

The benefits of maintaining and building muscle are undeniable. From regulating your hormones to boosting your metabolism, strengthening your bones, and lifting your mood, muscle truly is a cornerstone of health as we age.

Now you know why it’s so important – let’s talk about how you can actually get some of these benefits. Whether you’ve never exercised in your life, or maybe you’ve actually been in the gym there are some key things to make sure you’re implementing.

The first thing to remember is that consistency is more important than intensity. It’s easy to feel overwhelmed, but you don’t have to do everything perfectly to see results. Start where you are.

If you’ve never done strength training before, something as simple as bodyweight exercises or light resistance bands can be incredibly effective. The key is to show up consistently. Small steps build momentum, and over time, they lead to big changes.

I’d like to point you to my episode before last on exercise snacks to help you solidify the habit in a sustainable way. 

Strength Training Basics

Some basic movements to start with are squats, lunges, and pushups.  You can add weight with simple household items.  A gallon of water is 8lbs. 

I have a whole strength guide that I’ll link in the show notes, so I’m not going to get into specifics of workouts, but what I want to talk about are principles.  First off is progressive overload.  The amount of time you spend doing the exercises are less important than the fact that whatever you do, you need to give your body something to adapt to.  Each week, try to do more than the time before, whether that’s more time, more reps, more weight, more time under tension.  

For optimal muscle building we need to be working in the rep ranges of 4-12 and incorporating power work in similar ranges. Dr. Vonda Wright uses the 4×4 method which keeps it really simple and that is 4 main compound lifts for 4 sets, and 4 reps.  Simple but effective. 

Next is effort – I like to use RPE rate of perceived exertion or RIR reps in reserve to gauge how difficult an exercise is.  Each of these is a scale of 1-10, but they’re inverted.  An RPE of 10 means you’re completely exhausted, the hardest thing you’ve ever done – think child birth.  An RIR of 1 would mean that you only have one rep in reserve, or you couldn’t do anymore reps. Once you’re comfortable with the movements, we want to be working in the higher ends of these ranges. 

Lastly, of course we would be remissed to at least touch on nutrition.  Building muscle isn’t just about exercise—it’s also about fueling your body.  We not only have to get enough calories, but also protein has a huge role in muscle repair and growth. After a workout, your body uses protein to repair and rebuild muscle tissue, making it essential to get enough in your diet.

A good rule of thumb is to aim for 20-30 grams of protein per meal, depending on your activity level and goals. Some easy ways to incorporate protein include:

• Adding a scoop of protein powder to your morning smoothie.
• Including lean meats, eggs, tofu, or beans in your meals.
• Snacking on Greek yogurt or a handful of nuts.

Remember, the goal is balance. You should always be pairing protein with quality fats and carbs to keep your energy steady and your hormones happy of course.

At the end of the day, while muscle IS going to help you look better naked, building and maintaining muscle is an investment in your health, your hormones, and your future. Whether you’re a complete beginner or getting back into it after a long break, the most important thing is to take that first step and stay consistent.

From managing blood sugar and stress to supporting metabolism, bone health, and even mental well-being, building and maintaining muscle is one of the most impactful investments you can make in your long-term wellness.

It’s not about perfection or extreme effort—it’s about creating sustainable habits that work for your life. Whether you’re adding a few strength-training sessions a week, focusing on better recovery, or dialing in your nutrition, every step you take brings you closer to balance, energy, and vitality.If this sounds like something you need in your life but you’re not really sure where to start, download our Healthy Hormone Blueprint.  This guide is designed to help you get clear on the steps you need to balance your hormones, boost your metabolism, and reclaim your energy.

Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis – Owner – Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Strength 101 Guide: https://www.canva.com/design/DAFO58062h4/Zg_XEXD9ZO6r6Au9KW2sIw/view?utm_content=DAFO58062h4&utm_campaign=designshare&utm_medium=link&utm_source=editor 

Healthy Hormone Blueprint: https://www.canva.com/design/DAFt_zK0_tE/4f_12hrnlXr3g50zRyGjyg/view?utm_content=DAFt_zK0_tE&utm_campaign=designshare&utm_medium=link&utm_source=editor