The Unexpected Brain Benefit of Building Muscles

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Sixty-eight-year-old Margaret Millard had never touched a dumbbell in her life until one day she walked into a gym. That changed everything.

“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, Margaret began to notice changes she hadn’t expected.

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

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.

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

Protein is essential for maintaining and growing lean muscle mass.

To put this in context: A 100-kilogram (220-pound) man would need between 160 and 220 grams of protein daily. One cooked chicken breast (about 170 grams) contains roughly 50 grams of protein, so he’d need around three to four-and-a-half chicken breasts to meet his daily needs.

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 they’re easier to absorb and contain all nine essential amino acids in optimal ratios, said 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.

Muscles need to be regularly challenged through activities like weightlifting, resistance bands, or bodyweight exercises to stimulate adaptation, Stefanski noted.

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

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

3/4 cup plain 2 percent Greek yogurt

1/2 cup blueberries

2 tablespoons chopped walnuts

Sprinkle of cinnamon

1/2 cup shelled edamame

3 ounces canned or grilled salmon

1 cup spinach and arugula

1/2 cup cooked farro, barley, or quinoa

Cherry tomatoes

1/4 avocado

1 cup plain kefir

1/2 banana

1 tablespoon chia seeds

4 ounces grilled chicken thigh (or marinated tofu)

Roasted broccoli, bell peppers, and carrots

1 ounce 70 percent dark chocolate

1 cup sliced strawberries, blueberries, or cherries

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