Forget chasing the scales. In this episode, Alison dives deep into why building muscle is the ultimate game-changer — for your shape, your health, your hormones, and your future. Learn how to train, eat, and recover for lean, strong muscle without “bulking up,” bust myths that hold people back, and discover why muscle is your body’s best investment.

🎯 Action Step: Add one strength training session to your week — and start tracking your progress beyond the scale.

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📚 References

ACSM (2021) ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Philadelphia: Wolters Kluwer.

Phillips, S.M. and Winett, R.A. (2010) ‘Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate’, Current Sports Medicine Reports, 9(4), pp.208–213.

Westcott, W.L. (2012) ‘Resistance training is medicine: effects of strength training on health’, Current Sports Medicine Reports, 11(4), pp.209–216.

Hunter, G.R. et al. (2010) ‘Resistance training and intra-abdominal adipose tissue in older men and women’, Medicine & Science in Sports & Exercise, 42(5), pp.934–941.

Srikanthan, P. and Karlamangla, A.S. (2014) ‘Muscle mass index as a predictor of longevity in older adults’, The American Journal of Medicine, 127(6), pp.547–553.