Anabolic Resistance and Muscle Loss: Regain Strength and Vitality

Prefer to listen without the ads? Become a Ben Bikman Insider.

What Is Anabolic Resistance?

Anabolic resistance refers to the body’s reduced ability to stimulate muscle protein synthesis in response to typical signals like protein intake or resistance exercise. It’s a common hallmark of aging, but also occurs in people with obesity, insulin resistance, or sedentary lifestyles. This resistance means that even with a seemingly good diet and exercise routine, the body may struggle to maintain or build muscle—leading to a gradual loss of strength, function, and metabolic health. The loss of muscle over time, known as sarcopenia, increases the risk of frailty, insulin resistance, falls, and loss of independence. Because skeletal muscle plays a central role in glucose regulation and overall metabolism, preserving it isn’t just about aesthetics—it’s critical for healthy aging and long-term wellness.

What Causes Anabolic Resistance?

Multiple factors contribute to anabolic resistance, including:

Impaired blood flow and amino acid delivery to muscle
Low levels of anabolic hormones like testosterone and estradiol
Mitochondrial dysfunction and oxidative stress
Chronic low-grade inflammation
Intramuscular fat accumulation that blunts the muscle’s response to nutrients
Insulin resistance, which interferes with mTOR activation

At the cellular level, the mTOR pathway—which signals the muscle to start protein synthesis—is less responsive. This makes the body less sensitive to the usual growth signals, even when dietary protein and exercise are present.

How to Overcome Anabolic Resistance

Thankfully, anabolic resistance isn’t a one-way street. With consistent effort, it can be slowed or even reversed. The key is applying more “pressure” than the body is used to, through strategic training and nutrient interventions.

Here’s how:

Lift weights consistently – Resistance training remains the #1 tool. Frequency matters more with age.
Eat high-leucine protein – Animal proteins like whey, beef, eggs, and dairy are richest in leucine, the most potent mTOR activator.
Use supplements wisely – Creatine, omega-3s (EPA/DHA), vitamin D3, and HMB may all enhance muscle retention and growth.
Get enough rest and recovery – Older adults may need more time to repair muscle after workouts.
Watch fasting windows – Fasting may be helpful for some, but too much can accelerate muscle loss in lean individuals.
Consider hormonal support – For some, hormone replacement therapy can enhance muscle anabolism when combined with strength training.

Final Thoughts

Anabolic resistance may seem inevitable, but it doesn’t have to define your future. The key is to be proactive. Strength training, nutrient-dense meals, and targeted supplementation can help preserve and build muscle—at any age. And because muscle is so tightly linked to insulin sensitivity and overall health, this isn’t just about looking stronger—it’s about living longer, with better energy, independence, and resilience.

10-Day Free Trial!

Start your journey toward better health today by taking control of your metabolic future, with the support you need for success.

The information on this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.