<description>&lt;p&gt;Ever feel like you’re “doing everything right”—eating plenty of protein—yet your strength and muscle just aren’t responding the way they used to? You’re not imagining it. In this episode, Dr. Laurie Marbas breaks down &lt;em&gt;anabolic resistance&lt;/em&gt;: the very real midlife shift where the same protein-rich meal that once sparked muscle-building barely moves the needle.&lt;/p&gt;&lt;p&gt;You’ll hear about the surprising “two-week trap” research—how cutting daily movement (without changing diet) can reduce lean tissue, strength, and your muscle’s response to protein in as little as 10–14 days. Then we simplify the science into an easy mental model: muscle is a construction site, and building requires &lt;strong&gt;materials&lt;/strong&gt; (amino acids), &lt;strong&gt;workers&lt;/strong&gt; (ribosomes), and &lt;strong&gt;permission to start&lt;/strong&gt; (signals like mTORC1).&lt;/p&gt;&lt;p&gt;Dr. Marbas walks through the three reasons protein can feel like it “stops working” in midlife:&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;The signal gets weaker&lt;/strong&gt; (stress, poor sleep, inflammation, inactivity, menopause shifts)&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Delivery slows down&lt;/strong&gt; (insulin resistance and aging reduce blood flow to muscle after meals)&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;The machinery shrinks&lt;/strong&gt; (fewer or less responsive ribosomes over time)&lt;/p&gt;&lt;p&gt;Most importantly, you’ll learn how to reverse the trend with practical, doable habits:&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Distribute protein across 3–4 meals&lt;/strong&gt; (not just a big dinner)&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Lift 2–4x/week&lt;/strong&gt; to make every meal more effective&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Use micro-movement&lt;/strong&gt; (2–5 minutes each half hour) to keep nutrient “roads” open&lt;/p&gt;&lt;p&gt;* Plus: plant-protein strategies to hit the per-meal leucine “switch” without obsessing over perfection&lt;/p&gt;&lt;p&gt;If you’ve felt frustrated by stalled progress, this is your roadmap to getting your muscle to &lt;em&gt;listen again&lt;/em&gt;—with physiology, not willpower.Dr. Marbas Substack: https://drlauriemarbas.substack.com/&lt;/p&gt;&lt;p&gt;A Big Thank You To Our Sponsors:&lt;/p&gt;&lt;p&gt;If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62&lt;/p&gt; &lt;br/&gt;&lt;br/&gt;Get full access to The Habit Healers at &lt;a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&amp;#38;utm_campaign=CTA_4"&gt;drlauriemarbas.substack.com/subscribe&lt;/a&gt;</description>

The Habit Healers

Laurie Marbas, MD, MBA

When Protein Stops Working, and How to Make Midlife Muscle Respond

DEC 26, 20258 MIN
The Habit Healers

When Protein Stops Working, and How to Make Midlife Muscle Respond

DEC 26, 20258 MIN

Description

<p>Ever feel like you’re “doing everything right”—eating plenty of protein—yet your strength and muscle just aren’t responding the way they used to? You’re not imagining it. In this episode, Dr. Laurie Marbas breaks down <em>anabolic resistance</em>: the very real midlife shift where the same protein-rich meal that once sparked muscle-building barely moves the needle.</p><p>You’ll hear about the surprising “two-week trap” research—how cutting daily movement (without changing diet) can reduce lean tissue, strength, and your muscle’s response to protein in as little as 10–14 days. Then we simplify the science into an easy mental model: muscle is a construction site, and building requires <strong>materials</strong> (amino acids), <strong>workers</strong> (ribosomes), and <strong>permission to start</strong> (signals like mTORC1).</p><p>Dr. Marbas walks through the three reasons protein can feel like it “stops working” in midlife:</p><p>* <strong>The signal gets weaker</strong> (stress, poor sleep, inflammation, inactivity, menopause shifts)</p><p>* <strong>Delivery slows down</strong> (insulin resistance and aging reduce blood flow to muscle after meals)</p><p>* <strong>The machinery shrinks</strong> (fewer or less responsive ribosomes over time)</p><p>Most importantly, you’ll learn how to reverse the trend with practical, doable habits:</p><p>* <strong>Distribute protein across 3–4 meals</strong> (not just a big dinner)</p><p>* <strong>Lift 2–4x/week</strong> to make every meal more effective</p><p>* <strong>Use micro-movement</strong> (2–5 minutes each half hour) to keep nutrient “roads” open</p><p>* Plus: plant-protein strategies to hit the per-meal leucine “switch” without obsessing over perfection</p><p>If you’ve felt frustrated by stalled progress, this is your roadmap to getting your muscle to <em>listen again</em>—with physiology, not willpower.Dr. Marbas Substack: https://drlauriemarbas.substack.com/</p><p>A Big Thank You To Our Sponsors:</p><p>If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62</p> <br/><br/>Get full access to The Habit Healers at <a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&#38;utm_campaign=CTA_4">drlauriemarbas.substack.com/subscribe</a>