The muscle-brain connection
During resistance training, contracting muscle releases signalling molecules known as myokines. These molecules travel through the bloodstream and communicate with organs throughout the body, including the brain.
Research suggests myokines may help:
Stimulate the growth of new neurons (neurogenesis)
Increase levels of Brain-Derived Neurotrophic Factor (BDNF), which supports learning and memory
Reduce chronic inflammation that can contribute to age-related disease
Skeletal muscle also plays a key role in regulating blood sugar. Dr Lyon describes muscle as the body’s primary “metabolic sink”, meaning it absorbs glucose from the bloodstream and helps maintain stable metabolic function.
When muscle mass declines, blood sugar regulation can worsen, increasing the risk of metabolic disease. Some researchers now even describe Alzheimer’s disease as “Type 3 diabetes,” highlighting the strong relationship between metabolic health and brain function.
Perhaps the most empowering takeaway is this:
While we cannot directly control our brain chemistry, we do have voluntary control over our muscles. This is empowering. By strengthening our muscles, we are actively supporting both physical and cognitive health.
Supporting strength through recovery
While strength training is essential, muscle development does not actually occur during exercise. It happens during recovery.
For long-term health, it’s important to support the body’s ability to repair, restore, and adapt.
Sleep and hydration
Quality sleep is one of the most powerful recovery tools available. During sleep, the body repairs muscle tissue, regulates hormones, and consolidates memory.
Hydration also plays a crucial role by supporting circulation, nutrient delivery, and cellular function.
Infrared sauna
Heat therapy has been used for centuries to support relaxation and recovery. Infrared sauna therapy has become increasingly popular in modern wellness clinics because it may help:
Improve circulation
Reduce inflammation
Support muscle recovery
Promote relaxation and stress reduction
The heat stimulates blood flow to muscles and joints, delivering oxygen and nutrients while helping the body remove metabolic waste.
Red light therapy (Photobiomodulation)
Another exciting development in recovery science is red light therapy, also known as photobiomodulation.
This technology uses specific wavelengths of light to support mitochondrial activity, the energy production system within our cells.
Red light therapy may help:
Accelerate muscle recovery
Support collagen production for joints and skin
Improve sleep quality
Reduce inflammation
By supporting cellular repair processes, it complements a well-designed strength training program.
Staying the course
Maintaining healthy habits over the long term is rarely straightforward. Stress, work demands, hormones, family responsibilities, and life transitions can all interrupt our routines.
But the goal of wellness is not perfection, it’s consistency over time.
Supporting our health with nourishing food, regular strength training, and thoughtful recovery practices can help us maintain energy and independence throughout every stage of life.
As a practitioner, my goal is always to empower people with practical tools for long-term wellbeing. The encouraging news is that one principle remains remarkably consistent across the science of healthy ageing: Strength matters.
Whether you are 15 or 75, maintaining muscle health is one of the most effective ways to support longevity, resilience, and vitality for years to come.
Written by Leah Sidhu