Regaining Lost Muscle and Optimal Surplus

In Episode 3 of MASS Office Hours, Dr. Eric Trexler is joined by Lauren Colenso-Semple to discuss evidence-based fitness strategies and answer questions from listeners. In this episode, they discuss detraining, retraining, bulking calories, step count targets, maintenance phases, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Time stamps:

00:00:00 Introduction

00:03:19 What are your thoughts on regaining muscle due to detraining or illness? How large should your caloric surplus be during this process?

00:17:10 Would someone with very low body-fat be able to gain muscle as readily as someone with very high body-fat? Would they require different caloric surpluses to facilitate muscle growth?

00:28:57 How important are fluctuations in hormone levels? Are they worth monitoring, or is their impact overhyped?

00:45:15 How many steps (per day) do you need to support health and longevity?

00:56:27 Are “maintenance phases” a waste of time?

01:15:42 Concluding remarks