• June 19, 2025
• Ken Roche

Ever feel like your body has its phone on silent? You’re trying to send the signal—“Hey muscles, let’s do this!”—but it’s like… crickets. No response.

Here’s the thing: Your muscles aren’t ignoring you. They’ve just gotten a little hard of hearing. But with the right moves, they perk right back up.

Blame it on a sneaky little thing called anabolic resistance. It’s what makes your muscles respond slower to strength-building cues—like your texts are stuck in the outbox. But the good news? You can hit resend—and they will answer.

Here’s how muscle signaling starts to fade but never fully dies:

As we age, anabolic resistance weakens muscle-building pathways—like a fuzzy TV signal needing a tune-up^[1][2]. The fix? A trifecta of strength training, intentional nutrition, and precision timing to reboot those pathways.

1. Strength Training Is the Signal Booster

   • 20–30 minutes, 2–3 times/week.
   • Big muscles = big results: Think legs, glutes, chest, and back.
   • Pro Tip: SuperSlow training at one of our Fitness Centers is like dialing into the perfect frequency—safely, efficiently, and powerfully.

2. Protein: Your Muscle’s Love Language

   • 1g of protein per ideal body weight, daily.
   • Post-workout snack idea: Greek yogurt + berries (leucine + antioxidants = muscle magic).
   • Dehydration zaps your muscle tone by up to 15%. Sip regularly—even when you’re not thirsty.

3. Sleep + Recovery: Don’t Skip the Reboot

   • Aim for 7–9 hours.
   • Growth hormone (aka muscle repair queen) peaks during deep sleep—don’t miss that window!

4. Daily Movement: Your Anti-Rust Routine

   • Even light movement every hour keeps your muscle machinery oiled and ready.
   • Sitting is like pressing pause on your progress—so stand, stretch, dance in your kitchen!

• Skipping resistance workouts: Less muscle = slower metabolism.
• Endless cardio: It’s like shouting over your muscles instead of speaking to them.
• Pushing through pain: Sharp pain = red flag. Gentle soreness = green light.

Real Wins

The Final Word:

Your body might need a louder nudge now, but your muscles? They still remember. They’re just waiting for you to call them back into the conversation.

📣 So go ahead. Speak their language. And turn that whisper into a roar.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8131552/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3424190/
3. https://academic.oup.com/nutritionreviews/article/81/4/441/6677259?login=false
4. https://pubmed.ncbi.nlm.nih.gov/10409135/
5. https://journals.physiology.org/doi/pdf/10.1152/ajpendo.1999.277.1.E118
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC2278776/
7. https://parmanandhospital.com/sleep-in-muscle-recovery/
8. https://www.sciencedirect.com/science/article/pii/S0022316622163431