When we talk about insulin resistance and type 2 diabetes, the conversation almost always revolves around sugar, carbs, fat, or body weight. But there’s one factor that rarely gets enough attention: muscle mass.

Skeletal muscle isn’t just for strength or aesthetics. It’s the single largest site of glucose disposal in the body, responsible for up to 80% of how we use sugar after a meal.

Which means that having low muscle mass actually increases insulin resistance, even if your weight or BMI looks “normal.” On the flipside, building muscle is one of the most effective ways to counteract a genetic predisposition to diabetes.

The surprising problem is that most people are unaware of how to do it. We’ve been taught to obsess over cardio, calorie counting, or cutting carbs, but rarely taught how resistance training, protein intake, and lifestyle choices protect our metabolism through muscle.

Why is muscle mass a game-changer for insulin resistance? How do we make sure we’re optimizing our nutrition and exercise?

In this episode, I’m joined by Dr. Maguy Chiha, a triple board–certified endocrinologist in internal medicine, endocrinology & metabolism, and obesity medicine.

Together, we explore the hidden role of muscle mass in insulin resistance, why so many patients are overlooked until it’s too late, and practical steps to increase muscle and protect your metabolic health.

Things You’ll Learn In This Episode

-Muscle is your glucose engine

Skeletal muscle, not the liver, is the real powerhouse of glucose control. If 75–80% of sugar disposal happens here, what happens when muscle shrinks with age or fills with fat?

-The hidden risk of “skinny fat”

Why a normal BMI doesn’t protect you. How visceral fat and low lean mass in certain populations (like South Asians) make diabetes risk skyrocket—even at “healthy” weights.

-Protein timing & resistance training

When it comes to exercise, cardio alone won’t cut it. How does lifting weights and eating protein daily make your body burn fat without starving?

Guest Bio

Dr. Chiha is a triple board-certified physician in internal medicine, endocrinology and metabolism, and obesity medicine. She completed her undergrad and graduate medical education at the American University of Beirut before moving to the United States to complete her residency in Michigan. And later she did her endocrinology, diabetes, and metabolism fellowship at Loyola College University in Illinois. She worked for several years at Mount Sinai Hospital in Chicago, where she headed the division of endocrinology and was the physician champion of the Diabetes Center for Excellence, as well as the Diabetes Service Line Director. In her current practice, Dr. Chiha practices general endocrinology, but has a focus and interest in diabetes management, obesity management, as well as women's health and menopause. Find Dr. Chiha on LinkedIn.

About Your Host

Hosted by Dr. Deepa Grandon, MD, MBA, a triple board-certified physician with over 23 years of experience working as a Physician Consultant for influential organizations worldwide. Dr. Grandon is the founder of Transformational Life Consulting (TLC) and an outspoken faith-based leader in evidence-based lifestyle medicine.

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