This episode of "Office Hours Live" featuring Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple covers a wide range of topics in nutrition, exercise science, and physiology. The hosts begin with a discussion on bulking strategies, emphasizing the importance of calorie surplus for muscle growth and providing recommendations for different athletes. They then dive into an extensive Q&A session, addressing queries about dairy and inflammation, comparing various diets for longevity, and debating the merits of grass-fed versus grain-fed beef and wild-caught versus farm-raised fish. The conversation then shifts to training frequency and volume distribution, with a particular focus on consecutive versus alternate day training. Injury prevention is also a key topic, with the hosts stressing the importance of load management and exercise variety. They also discuss resistance training specifically for wrestling and grappling. The episode concludes with a conversation about gaining muscle with low testosterone levels, highlighting the significance of individual variability in hormone levels.

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Time stamps:

0:00: Intro.

3:17: Discussion on bulking starts. Hosts emphasize the importance of calorie surplus for muscle growth. An overview of calorie needs for different athletes is provided. Recommendations for calorie targets during bulking are discussed.

10:00: Q&A session begins. The hosts discuss dairy and inflammation. They compare vegan, Mediterranean, and DASH diets for longevity. A debate on grass-fed vs. grain-fed beef ensues. They also compare wild-caught vs. farm-raised fish.

23:33: More Q&A topics are addressed. Training frequency and volume distribution are discussed. The hosts debate consecutive vs. alternate day training.

33:45: The conversation shifts to injury prevention and exercise variation. They discuss repeating exercises and injury risk. The importance of load management and exercise variety is emphasized.

42:15: More Q&A and discussion follows. Resistance training for wrestling and grappling is addressed. The hosts acknowledge their international audience.

52:27: Final Q&A topics are covered. They discuss gaining muscle with low testosterone levels. The importance of individual variability in hormone levels is highlighted.

1:03:48: The hosts wrap up the show.