Our walking challenge just ended and I want to reinforce why that was so important for us to do. First of all, walking is an exercise that, even in its simplicity, is so good for you. But doing it as a group has even more benefit. One strong theory as to why Homo sapiens evolved, when species thought to be more intelligent, like the Neanderthal didn’t, is because homo sapiens were more social creatures. We thrive when we are part of a community, and so I encourage you to please, keep moving and when possible, do it with other people around!
One of the best times to go for a walk is after you eat. if you go for a walk within 30 minutes of eating, even if it is as short as for 10 minutes your muscles can start to utilize the sugar in your blood, rather than having it go to storage, or even worse, sit around in your blood, which happens in the case of insulin resistance.
What is insulin resistance?
Insulin resistance is when your body secretes insulin, as a signal for your body to absorb the glucose in your blood, and your body is resistant to that signal. This prevents the blood sugar from getting absorbed, and this circulating blood sugar signals your body to secrete more insulin. The cycle then continues
Insulin resistance is one of the earliest signs of metabolic dysfunction and a known driver of numerous chronic conditions, including:
- Type 2 diabetes
- Cardiovascular disease
- Metabolic syndrome
- Cognitive decline and Alzheimer’s disease
When your body becomes resistant to insulin, glucose builds up in the bloodstream instead of entering your cells, leading to chronic inflammation, fatigue, and damage to organs over time.
Muscle acts like a glucose sponge. It pulls sugar out of the bloodstream and uses it for energy, reducing blood glucose levels and easing the workload on your pancreas. In short, more muscle means better blood sugar control, regardless of your weight.
How to Prevent Insulin Resistance
In the words of Peter Attia in his book Outlive, “Muscle is the organ of longevity. If you want to age well, stay metabolically healthy, and reduce your risk of disease, you need to preserve and build muscle.”
In other words, muscle isn’t just tissue, it’s a powerful metabolic organ. And if you want to stay healthy long-term, it might be the most underrated tool you have and you need to take care of it.
Modern research backs him up. This new study shows that it isn’t just the obese who are at risk of insulin resistance and diabetes. it is also the under muscled. This study showed that there is a direct correlation between insulin sensitivity and muscle mass. In other words, the more muscle you have, the more sensitive you are to insulin.
And this isn’t something to be taken lightly. Insulin resistance doesn’t come with obvious signs. it quietly builds over time, laying the foundation for fatigue, inflammation, stubborn weight gain, and eventually chronic disease.
But fear not, that is where muscle comes in.
Skeletal muscle is now recognized as a metabolically active and endocrine organ, one that not only moves your body but also sends signaling molecules that influence inflammation, immunity, brain function, and overall health.
Bottom Line: It’s Not Just About the Scale
But what if we told you that muscle goes far beyond performance or appearance? What if building lean mass could help you stabilize your blood sugar, lower your risk of diabetes, prevent heart disease, and even protect your brain as you age?
Muscle isn’t just for show, it’s metabolic medicine.
Whether your goal is to reverse insulin resistance, boost energy, or improve long-term health, building and maintaining lean muscle mass is one of the smartest investments you can make. Forget the outdated focus on weight alone. It’s not just about how much you weigh, it’s about what your body is made of.
Now if you’ll excuse me, I have to go lift some weights… 🙂
