At age 68, Margaret Millard had never touched a dumbbell in her life. Everything changed that day she walked into a gym.

“I had taken a bad fall,” she told The Epoch Times. “My doctor recommended some strength exercises to help with balance. I wasn’t excited about it.”

At first, it was just about getting through the sessions. However, over the next few months, Millard began to notice changes that she hadn’t expected.

“It wasn’t just my legs getting stronger,“ she said. ”I was remembering things more easily. I felt more alert. I could follow conversations better, and I wasn’t as tired in the afternoons.”

Her experience is not uncommon. Muscle and brain health are closely connected, with low muscle mass linked to faster cognitive decline. Muscle exercise is protective.

Muscle–Brain Crosstalk

Lower muscle strength has been linked to a higher risk of Alzheimer’s disease.

One possible reason is that muscle tissue isn’t just for movement—it also functions as an endocrine organ, releasing key molecules that support brain health.

“Skeletal muscle releases neuroprotective myokines, cytokines, and brain-derived neurotrophic factor, which can maintain cognitive health,” said Dr. Margarita Mikhaylova, a neurologist specializing in clinical neurophysiology.

Muscle also plays an important role in metabolism. It’s highly responsive to insulin, helping regulate blood sugar levels. The brain is both energy-hungry and insulin-sensitive, using about 25 percent of the body’s glucose. Muscle loss may contribute to insulin resistance and increase systemic inflammation—both known contributors to neurodegenerative disease, according to Mikhaylova.

The muscle–brain connection seems to be especially strong in women and is linked to a higher dementia risk.

Early detection and treatment of muscle loss—and targeting muscle health—could therefore help slow or prevent cognitive decline.

Protein for Stronger Muscles

If muscle helps protect the brain, then protecting muscle should be a top priority, especially as we age.

One of the most effective ways to preserve and build muscle is through consistent protein intake paired with regular resistance training, quality rest, and avoidance of long periods of inactivity, according to Debbie Petitpain, a registered dietitian nutritionist.

Protein is essential for maintaining and growing lean muscle mass.

A general guideline is about 1 gram of protein per pound of ideal body weight—or 1.6 grams to 2.2 grams per kilogram of body weight.

To put this in context: A man weighing 220 pounds (about 100 kilograms) would need between 160 grams and 220 grams of protein daily. One cooked chicken breast (about 170 grams) contains roughly 50 grams of protein.

The lower end of the range (1.6 grams per kilogram) is generally sufficient to preserve muscle, especially in people who aren’t in a calorie deficit or engaging in intense training. The higher end (2.2 grams per kilogram) is better suited for those actively trying to build muscle or recovering from injury or illness.

Animal-based proteins are considered more bioavailable, meaning that they’re easier to absorb and contain all nine essential amino acids in optimal ratios, according to Julie Stefanski, a registered dietitian nutritionist.

While plant-based proteins can still support muscle health, they may be lower in certain amino acids and contain “antinutrients” that interfere with absorption. To overcome this, plant proteins often need to be combined—such as rice and beans—to ensure a complete amino acid profile.

Among the amino acids, leucine plays the most important role in preserving and building muscle. Leucine-rich foods include whey, Greek yogurt, eggs, salmon, and soy products, Petitpain said.

Resistance Training

Alongside protein, resistance training is essential for maintaining muscle.

Muscles need to be regularly challenged through activities such as weightlifting, using resistance bands, or performing bodyweight exercises to stimulate adaptation, Stefanski said.

Aim to work all major muscle groups with progressive-resistance exercises two to three times per week, Petitpain advised.

Even small movements matter, especially for those with sedentary jobs or lifestyles. Petitpain recommended breaking up long sitting spells with two-minute walking or standing breaks. Marching in place, taking the stairs, or even stretching between meetings can help keep muscles engaged.

Prioritize Rest and Recovery

Recovery is equally critical in the process of preserving or building muscle.

“If someone is not getting adequate rest and sleep, the recovery and repair of muscle tissue may not happen,” Stefanski said.

During sleep, the body releases growth hormones and repairs damaged muscle fibers. Rest days between training sessions are also critical to prevent overtraining, which can lead to fatigue and hinder muscle recovery.

A High-Protein Day of Eating

To meet muscle-supportive protein needs, it helps to spread intake evenly throughout the day. Here’s a sample meal plan from Petitpain, designed for a 140-pound adult aiming for optimal muscle maintenance.

Breakfast—7 a.m.

Greek Yogurt Berry Parfait With Egg

Ingredients:

3/4 cup plain 2 percent Greek yogurt

1/2 cup blueberries

2 tablespoons chopped walnuts

Sprinkle of cinnamon

1 boiled egg

Snack—10 a.m.

Edamame and Mandarin Plate

Ingredients:

1/2 cup shelled edamame

1 small mandarin orange

Lunch—1 p.m.

Salmon and Farro Power Salad

Ingredients:

3 ounces canned or grilled salmon

1 cup spinach and arugula

1/2 cup cooked farro, barley, or quinoa

Cherry tomatoes

1/4 avocado

Drizzle of olive oil and lemon juice

Snack–3 p.m.

Kefir Banana Chia Smoothie

Ingredients:

1 cup plain kefir

1/2 banana

1 tablespoon chia seeds

Ice

Dinner–6:30 p.m.

Grilled Chicken With Roasted Vegetables

Ingredients:

4 ounces grilled chicken thigh (or marinated tofu)

Roasted broccoli, bell peppers, and carrots

Small baked sweet potato with 1 teaspoon olive oil

Evening Bite–8 p.m.

Dark Chocolate With Berries

Ingredients:

1 ounce 70 percent dark chocolate

1 cup sliced strawberries, blueberries, or cherries