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The Best Way to Build Muscle for Anti-Aging & Longevity (Complete Guide!)

Dr. Jockers Functional Nutrition

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Episode notes

In this episode, Dr. Jockers explains why building muscle is key for anti-aging and longevity. Muscle protects against sarcopenia, stabilizes blood sugar, lowers inflammation, and supports brain health through compounds called myokines.

Resistance training is the foundation. Learn how to use compound movements, train in the right rep ranges, and recover properly to build strong muscle that lasts instead of chasing short-term gains.

Nutrition and fasting are just as important. Dr. Jockers covers protein targets, calorie balance, carb cycling, and intermittent fasting strategies that fuel muscle growth while keeping your body metabolically flexible.

In This Episode:

00:00 Introduction to Muscle Building Myths

00:23 Welcome and Overview of Muscle Building for Longevity

01:33 Menopause and Natural Solutions

03:21 How to Build Muscle for Longevity

08:34 Importance of Resistance Training

13:11 Diet and Protein Intake

16:06 Intermittent Fasting and Its Benefits

20:43 Carb Cycling and Caloric Intake

23:40 Sun Exposure and Sleep for Muscle Growth

28:18 Conclusion and Final Thoughts

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“Fasting isn’t just about skipping meals; it's a lifestyle that activates fat burning, boosts brain health, and reduces inflammation.”

~ Dr. Jockers

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