As a 53-year-old woman weighing just 42kg, I’ve recently found myself caught between two seemingly conflicting pieces of advice.

My personal trainer keeps telling me to eat more if I want to build muscle. At the same time, health experts are encouraging intermittent fasting, avoiding snacks, and reducing food intake to improve metabolic health and prevent diabetes.

To make matters even more confusing, my HbA1c is 6.0, which places me in the pre-diabetic range. Naturally, I’m worried that eating more might lead to weight gain or higher blood sugar levels.

So, how do we build muscle without becoming fat or diabetic?

Why Muscle Matters More Than Ever After 50

As we age, we naturally lose muscle mass, a condition known as sarcopenia. This process can begin as early as our 30s and accelerates after age 50.

Muscle isn’t just about looking toned. It helps us:

• Stay strong and independent
• Protect our bones and joints
• Improve balance and reduce falls
• Maintain a healthy metabolism
• Improve insulin sensitivity and blood sugar control

In fact, having more muscle can actually help lower the risk of developing Type 2 Diabetes.

Building Muscle Requires More Than Exercise

Many people think that simply lifting weights will automatically build muscle. Unfortunately, it’s not quite that simple.

Muscle growth requires three key ingredients:

1. Progressive Strength Training

Our muscles grow when they are challenged.

This doesn’t mean we need to become bodybuilders. It simply means gradually increasing resistance over time through exercises such as:

• Squats
• Lunges
• Step-ups
• Resistance band exercises
• Weight training

If we continue using the same light weights forever, our muscles eventually stop adapting.

2. Sufficient Protein

Protein provides the building blocks needed to repair and grow muscle tissue.

For older adults, experts generally recommend around 1.2 to 1.6 grams of protein per kilogram of body weight daily.

For someone weighing 42kg, that works out to approximately 50 to 67 grams of protein per day.

Good protein sources include:

• Eggs
• Fish
• Sardines
• Chicken
• Greek yogurt
• Tofu
• Tempeh
• Chickpeas and other legumes

It’s also beneficial to spread protein intake throughout the day rather than consuming most of it in a single meal.

3. Enough Calories

This is the part many women struggle with.

Even if we’re eating enough protein, our bodies still need sufficient energy to build muscle. If we’re constantly eating too little, the body may use protein for energy rather than muscle growth.

However, “eating more” doesn’t mean loading up on cakes, cookies, sugary drinks, or highly processed foods.

Instead, it means adding nutrient-dense foods such as:

• An extra egg
• More fish or chicken
• Greek yogurt
• Nuts and seeds
• Avocados
• Legumes

A small increase in calories can often support muscle growth without causing unwanted fat gain.

Will Eating More Make Me Diabetic?

This was my biggest concern.

The truth is that not all calories affect blood sugar the same way.

Foods that tend to spike blood sugar include:

• Sugary beverages
• Cakes and pastries
• Refined carbohydrates
• Sweets and desserts

Protein, healthy fats, and fibre-rich foods have a much smaller impact on blood sugar levels.

Even more interesting is the fact that strength training and muscle gain can improve insulin sensitivity. Muscles act like storage tanks for glucose, helping to remove sugar from the bloodstream after meals.

In other words, building muscle may actually be one of the best things we can do for long-term blood sugar control.

What About Intermittent Fasting?

Intermittent fasting has become extremely popular in recent years, and it can be beneficial for some people.

However, it isn’t a magic solution and isn’t necessarily ideal for everyone.

If your goal is muscle gain, especially if you’re already very lean, eating too little or fasting excessively may make it harder to build muscle.

The best eating pattern is often the one that:

• Supports your health goals
• Fits your lifestyle
• Provides adequate protein and nutrients
• Allows you to recover well from exercise

My Takeaway

After reading extensively and speaking with my trainer, I’ve come to realise that building muscle does not require overeating.

It requires eating strategically.

For someone like me who is petite, active, and already quite lean, adding a little more protein and nutritious food may actually be beneficial rather than harmful.

Instead of worrying about eating less, perhaps I should focus on eating better.

Building muscle isn’t about getting bigger. It’s about getting stronger, healthier, and more resilient as we age.

And that sounds like a worthwhile goal to me.