When most people hear the word muscle, they picture gym bros, flexing in mirrors or athletes crushing personal bests. Muscle has a PR problem—it’s been branded as something for bodybuilders or fitness fanatics.
But here’s the truth: muscle is one of the most important organs in your body. Yep, organ. Not just “tissue,” not just “strength”—an actual health-driving system that quietly does everything from balancing your blood sugar to supporting your immune system to keeping your brain sharp. It’s shocking how little we’re taught about this. You probably didn’t learn it in school. Most doctors don’t talk about it either.
But whether you're 25 or 75, here’s the deal: the more healthy muscle you have, the better you feel, move, heal, and live. It’s one of the most powerful things you can build for your future—and it’s never too late to start. Forget six-packs. Think: healthspan, strength, and thriving well into your later years. Because muscle doesn’t just help you lift—it helps you live.
So, What Is Muscle, Anyway?
Muscle isn’t just for flexing in the mirror or lifting heavy things at the gym. It’s actually one of the most important—and underrated—parts of your body. Think of muscle as your built-in engine: it helps you walk, breathe, carry groceries, hug your loved ones, and even crack a smile.
But here’s the wild part: muscle isn’t just about movement. It’s also a behind-the-scenes multitasker, acting like a hormone factory. Yep, your muscles talk to the rest of your body—sending out chemical messengers that influence your metabolism, your immune system, and even how sharp your brain feels.
There are three main kinds of muscle in your body:
- Skeletal muscle – the kind you can see and strengthen with exercise (hello, biceps).
- Cardiac muscle – your heart’s tireless workhorse.
- Smooth muscle – the quiet operator in your digestive tract and other organs.
In this article I’ll focus on skeletal muscle—the stuff that moves you, powers you, and, as it turns out, helps keep you alive longer and stronger.
Why Muscle Deserves Way More Credit Than It Gets
Here’s why your muscles are secretly doing the heavy lifting behind the scenes:
1. Your Metabolic MVP
Every time you eat, your blood sugar goes up. Muscle is the first responder that helps bring it back down. In fact, it’s the main place your body stores and burns sugar (glucose) after a meal. More muscle = better blood sugar control = lower risk of things like type 2 diabetes and insulin resistance. It’s like having a metabolic sponge built into your body.
2. Live Longer, Stronger
Want to age better? Build muscle. Study after study shows that people with more muscle and strength live longer—and not just a little. Muscle strength is actually a better predictor of how long you’ll live than cholesterol or blood pressure. On the flip side, losing too much muscle raises your risk for everything from falls and fractures to heart disease and cancer.
3. Your Immune System’s Secret Weapon
Muscle isn’t just for movement—it’s also your body’s emergency reserve. When you get sick, injured, or undergo surgery, your body pulls amino acids from muscle to repair tissue and fight infection. No muscle? No backup plan. The more muscle you have, the better your body bounces back from life’s curveballs.
4. Burn More at Rest (Yes, Really)
Muscle is a calorie-burning machine—even when you’re sitting on the couch. Unlike fat, muscle is metabolically active, meaning it burns energy just by existing. So building muscle isn’t just good for strength, it actually helps with weight maintenance and body composition. Bonus: it gets even more important as you age and naturally lose muscle (a process called sarcopenia that starts around 30).
5. Good for the Body, Great for the Brain
Here’s the added benefit—resistance training isn’t just a physical boost, it’s a mental one too. Building muscle can improve your mood, reduce anxiety and depression, and even enhance memory and brain function. Your brain loves when your body is strong.
The GLP-1 Dilemma: Are You Losing Muscle Along with the Weight?
Drugs like Ozempic, Wegovy, and Mounjaro have made headlines—and for good reason. These GLP-1 medications have helped people shed serious weight, curb cravings, and get blood sugar under control. It’s a game-changer for many battling obesity and type 2 diabetes.
But here’s the part that doesn’t make it into most TikToks or ad campaigns: a lot of that weight loss isn’t just fat—it’s muscle. Studies show that 30–40% of the weight lost on these meds can come from lean body mass, including muscle. And that’s a big deal.
Because while fitting into smaller jeans is great, losing too much muscle can leave you feeling weak, tired, and slower to recover from illness or surgery. For older adults or anyone with a chronic condition, that loss can mean the difference between independence and frailty.
Think of it this way: fat is the storage, but muscle is the engine. Losing fat can make you lighter—but losing muscle can make you fragile. So if you’re on a GLP-1 (or considering it), the goal isn’t just to lose weight—it’s to lose the right kind of weight while protecting your strength, your stamina, and your long-term health.
Taking a GLP-1? Here’s How to Keep Your Muscle While You Drop the Weight
If you're on a GLP-1 medication—or thinking about it—there's good news: you can absolutely protect your muscle while losing weight. But (and it’s a big but) it won’t happen by accident. Here’s how to keep your strength, energy, and metabolism firing while the pounds come off:
Protein = Priority #1
Muscle is made of protein, so if you don’t eat enough, your body will start breaking down muscle to get what it needs. Not ideal.
Shoot for about 1.2–1.6 grams of protein per kilogram of body weight (that’s roughly 80–110 grams per day for many people). Spread it throughout the day—think eggs at breakfast, chicken or tofu at lunch, salmon or lentils at dinner. And if that’s hard to hit? Add a high-quality protein shake or medical-grade nutrition formula to fill in the gaps.
Lift Something (Anything)
GLP-1s may suppress your appetite, but they won’t build your muscle. Resistance training is non-negotiable if you want to keep your strength. You don’t have to become a gym rat—even bodyweight exercises like squats, lunges, or wall pushups work. Aim for 2–3 sessions per week, and remember: consistency beats intensity.
Don’t Just Watch the Scale—Track What You’re Losing
The number on the scale doesn’t tell the full story. You want to lose fat, not muscle, so start paying attention to your body composition.
Smart scales or even measuring strength and energy levels can help you know if your plan is working—or if it needs tweaking.
Nutrients That Help You Hold the Line
Some nutrients are like armor for your muscle. Look for products or formulas with things like:
- HMB – slows muscle breakdown
- Creatine – supports strength and energy
- Vitamin D & Leucine – help build and preserve lean mass
Get a Team Behind You
You don’t have to figure this out alone. The good news is, support is just a click away. From muscle strength to mobility and energy, everything can be tracked digitally. Dietitians, health coaches, and trainers are all available online to help you stay strong while you slim down. Ask your doctor if they partner with Upgraid, and start getting the digital support you need to succeed.→
Bottom Line: Don’t Just Lose Weight, Keep What Matters
GLP-1s are a powerful tool. But without the right support, you could be trading fat for fatigue. Protect your muscle. Prioritize your strength. Because the goal isn’t just to be lighter—it’s to be healthier, more capable, and ready for whatever life throws at you. Your muscle is your engine. Keep it running strong.
This article was written by Eziah Syed, Co-Founder, Chief of Growth & Innovation at Mend.
