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“A study conducted in collaboration with Dr. Stuart Phillips revealed that older pre-diabetic individuals who took fewer than a thousand steps daily for two weeks experienced lasting decreases in protein synthesis and insulin sensitivity, which did not fully recover even after resuming regular activity.”

“Hormesis is a compensatory defense response to a stressor that conditions the body against future stressors. Cold exposure, a powerful hormetic stressor, activates the body's cold shock response, the goals of which are simple: to reduce heat loss and increase heat production.”

“Dr. Schoenfeld says the situation is likely more complex and nuanced. For example, a marathon runner will have difficulty with hypertrophy, probably due to overtraining rather than intracellular signaling negatively affecting muscle development.”

“Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy.”

“In this Aliquot, I'm joined by Drs. Martin Gibala, Luc van Loon, and Brad Schoenfeld to break down how to manage load, train in joint-friendly ways, reduce inflammation, and separate supplements supported by evidence from those that remain uncertain.”

“For many years, the prevailing wisdom has been that heavier loads are always better than lighter loads for building muscle. However, Dr. Schoenfeld's research indicates muscle adaptations can still occur with lighter loads.”

“In Aliquot #107, we heard from ten experts who shared how they put their knowledge into practice—applying insights from their own research and their colleagues to support their personal health and fitness.”

“Resistance training is one of the most effective ways to maintain bone health. Still, other lifestyle factors, like not smoking, limiting alcohol, and ensuring that you provide your body with the nutritional components it needs for bone-building, are important too.”

“Engaging in resistance exercise for bone health takes on greater significance as we age, as bone mass decreases markedly, especially in women, who comprise nearly 80 percent of all osteoporosis cases.”

“The current recommended dietary allowance, or RDA for protein intake is 0.8 grams per kilogram of bodyweight (about 0.36 grams per pound) per day, or about 68 grams for a 150-pound adult. Dr. Phillips asserts that this amount of protein is probably not enough to maintain muscle mass.”