In this episode we discuss:

The ideal types and amount of exercise for building muscle and losing fat
Whether exercise is the primary determinant of body composition and muscle mass
The minimum effective dose of weightlifting to build muscle
Why stress and damage are not prerequisites for muscle building
Alternatives to weightlifting for muscle growth, fat loss, and hormonal health (including Functional Patterns)
Why having 6-pack abs doesn’t mean someone is healthy

Timestamps:

3:41 – the importance of factors beyond exercise for building muscle

13:41 – the importance of recovery and how to determine the right amount and intensity of exercise

22:57 – the different types of hypertrophy and why completing sets to failure or emphasizing eccentrics is not ideal

27:55 – the minimum effective dose for weightlifting for muscle growth

36:51 – alternatives to weightlifting for muscle growth, fat loss, and hormonal health (including Functional Patterns)

46:47 – the importance of regular movement outside of intense exercise

49:10 – physical fitness often does not equate to health

55:33 – how to optimize sleep for building muscle and improving hormonal health

1:04:54 – summarizing the most important points for optimal hormonal health and muscle building

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