Related Episodes for How Close to Failure to Train for Muscle Growth

“A meta-analysis of 49 resistance-training studies found small additional gains from protein supplementation, with fat-free-mass gains leveling near 1.6 grams per kilogram per day in the studied populations.”

“In this clip from Q&A #70, Dr. Rhonda Patrick organizes cancer prevention around the largest modifiable foundations: avoid tobacco, maintain a healthy body composition, and stay physically active.”

“In a small crossover trial involving people with insulin resistance, six one-minute intense intervals performed before the three main meals improved daily glucose control compared with one continuous 30-minute session.”

“Practicing healthy light exposure habits — seeking bright light in the morning and avoiding it in the evening — is crucial. When we eat also plays a role, and eating too close to bedtime disrupts sleep and shifts circadian timing over the next few days.”

“Dr. Brooks's exact practice of waking 96 minutes before dawn comes from the Vedic concept of Brahma Muhurta rather than a tested clinical protocol. Creatine may provide modest cognitive benefits in some settings, although results in healthy adults are mixed.”

“A growing body of scientific evidence suggests that there's a correlation between nutrition, exercise, sleep, and stress management and having longer telomeres. Identifying the mechanisms that drive these correlations has proven challenging, but a few candidates stand out, including improvements in immune function and metabolic health.”

In this clip, Dr. Patrick explains how intense exercise beneficially alters tryptophan and kynurenine metabolism in a way that may benefit depression.

“Removing former drinkers from the non-drinker category reveals a different story: One study observed that the lowest risk for cardiovascular disease (i.e., ischemic heart disease) was right below one standard U.S. drink per week — men and women at this level of consumption had an ~18% lower risk compared to nondrinkers.”

“Dr. Rhonda Patrick spent many months researching and learning about the myriad factors that would influence her child's development, and she has continued to do so as her son has grown – and as new research has become available.”

“Rebuilding muscle relies on proper nutrition and exercise, but aging reduces the body's response to both. Extended periods of inactivity, such as post-surgery or during illness, can rapidly deplete muscle mass, especially in older people, potentially pushing them into a "catabolic crisis."”