MASS Office Hours

MASS Office Hours Episode 3 (Retraining, Step Counts, and Maintenance Phases)

Sep 30, 2023

Topics discussed in this podcast include regaining lost muscle, optimal caloric surplus, muscle growth for different body fat percentages, importance of hormone levels, step count targets for health, and the effectiveness of maintenance phases in fitness.

01:17:41

Creator website

Episode guests

Lauren Colenso-Semple

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Regular exercise and healthy lifestyle are crucial for overall health and longevity.

For time-sensitive goals like peak athletic performance, maintenance may not be the most efficient use of time.

Small hormone fluctuations usually do not lead to noticeable effects on body composition or performance.

Deep dives

The Importance of Maintaining Health and Wellness

Maintaining a regular exercise routine and healthy lifestyle is not a waste of time. It is crucial for overall health, longevity, and supporting healthy aging. Engaging in regular exercise and being mindful of diet can significantly contribute to well-being and function as we age.

Introduction

3min

Regaining Lost Muscle and Optimal Surplus

6min

Exploring Muscle Loss Due to Disuse and Training Patterns

5min

Protein Intake, Muscle Gain, and Body Fat Percentage

14min

Navigating Hormone Variability in Physical Performance

15min

Exploring Step Counts and Physical Activity Levels

30min

Importance of Maintaining Physical Activity for Well-being and Muscle Mass

4min

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

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