Your Muscles Make The Best Medicine
Written by: Lindsay Little, MS — Holistic Health Coach
Every time you work out—whether you’re lifting heavy, power walking the dog, or crushing a few lunges while dinner’s in the oven—your muscles are doing a LOT more than burning calories or building strength.
They’re actually making medicine. Yup, you read that right.
Your muscles are like a built-in pharmacy, and movement is what flips the “on” switch.
Every time your muscles contract, they release tiny healing proteins called myokines—these are chemical messengers that travel throughout your body with one job: to make everything work better.
We’re talking brain, heart, metabolism, immune system, mood, and more.
All from your muscles. No prescription required.
Wait… What Are Myokines?
Think of myokines as your body’s built-in, exercise-powered repair crew. These little messengers are released by your muscles when you move, and their job is to spark healing, regulate inflammation, boost brain health, and basically clean up the mess that modern life leaves behind.
This isn’t woo-woo—it’s real, cellular-level science. Researchers have discovered hundreds of different myokines since the early 2000s, and they’re now calling your muscles an endocrine organ. Translation? Muscles don’t just move you—they medicate you.
Here are just a few of your myokine MVPs:
Irisin – The Metabolism Booster
Known as the “exercise hormone,” irisin helps your body turn white fat (the kind we all want less of) into brown fat (the kind that actually burns calories). It also plays a major role in managing blood sugar and reducing the risk of metabolic conditions like obesity and type 2 diabetes.
IL-6 – The Multi-Tasker
While IL-6 has a bad rep as an “inflammation” marker, the version your muscles release during exercise is the total opposite—it actually reduces inflammation, improves fat metabolism, and helps your body use energy more efficiently.
BDNF – The Brain Booster
BDNF stands for brain-derived neurotrophic factor (a mouthful, I know), but think of it as brain fertilizer. It helps you grow new brain cells, improve memory, and keep your mind sharp. Every time you work out, you’re literally rewiring your brain to function better.
IL-15 – The Muscle Protector
This guy helps maintain lean muscle mass, which is huge as we age. It also supports fat burning and keeps your metabolism humming. IL-15 is basically your body saying, “Hey, let’s stay strong and not fall apart, cool?”
So… How Do You Get More Myokines?
It’s not about chasing PRs or training like a beast 7 days a week. You just need consistent, intentional movement—especially resistance training.
Resistance Training = Myokine Goldmine
Lifting weights, doing bodyweight exercises (squats, lunges, push-ups), or even using resistance bands are all excellent ways to trigger myokine release. Aim for 2–3 strength sessions a week, and gradually increase the challenge as your body adapts.
Cardio Counts Too
Walking, dancing, swimming, biking—anything that gets your heart pumping will also support myokine release. You don’t need to become a marathoner. Just 150 minutes of moderate movement per week can make a huge difference.
Timing Matters
The myokine spike happens right after you exercise and lasts for up to 24 hours. This is your body’s window of internal healing—so regular workouts = regular doses of medicine.
Want to Supercharge Your Body’s Pharmacy? Focus On These Too:
Fuel Wisely
Muscles can’t produce healing compounds without good building blocks. Prioritize:
Clean protein (eggs, fish, beans, grass-fed meats)
Anti-inflammatory foods (leafy greens, berries, healthy fats)
Water (because your cells need it for, well, everything)
Sleep Like You Mean It
Sleep is where your body does most of its repair work. If you’re not resting, you’re not recovering—and your internal pharmacy can’t do its job.
Manage Your Stress
Stress hormones interfere with the magic of myokines. Even simple things like deep breathing, stretching, or hanging out with your dog can help keep your body in a state that allows for healing.
Consistency > Intensity
The key isn’t to push harder—it’s to show up regularly. Your muscles respond best to consistent stimulation. One all-out bootcamp followed by a week on the couch isn’t doing your body any favors.
Try this instead:
Move your body daily
Lift something heavy a few times a week
Fuel with real food
Sleep like it’s your job
Repeat.
Final Thought: You Are the Medicine
The discovery of myokines flips the script on what exercise really is. It’s not punishment. It’s not just about how you look. It’s a powerful, proactive form of preventive healthcare.
Every time you move, your muscles are creating targeted, natural medicine that your body actually knows what to do with.
So the next time you lace up your sneakers, roll out your mat, or show up to a class, remember this:
You’re not just working out—you’re healing yourself.
That’s the kind of motivation that lasts.
Hey there! I’m Lindsay! I’m a Holistic Health Coach with a Master's Degree in Holistic Nutrition and a specialization in gut health. In my virtual health coaching practice, Full Bloom Acres Wellness, I help busy women over 40 eat the foods they love without embarrassing, painful, and annoying digestive issues. I would love to help you, too! Connect with me on social media at @fullbloomacres or on my website, www.fullbloomacres.com.
Ready to take control of your hormones and feel like YOU again? Join my FREE community, The Glow Lounge—A chill space for women ready to reclaim their energy, health, and favorite pair of jeans. The Glow Lounge is where your Glow-Up begins. Click here to join!
DISCLAIMER: This information is for educational and informational use only and is not meant to diagnose or treat disease or illness. Please work with a qualified healthcare practitioner before making dietary or lifestyle changes.