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#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.
“It’s the exercise that makes you respond way more to the same or less amount of protein that you ingest.” —Luc van Loon
Resistance training partially reverses some of the hallmarks of aging type II muscle fibers
Age-related muscle declines are not as inevitable as you might think.
Optimizing protein quantity, distribution, and quality
Maximizing muscle protein synthesis is more than a matter of daily protein intake. How we distribute protein throughout the day matters, as does protein quality.
#291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplements, and more | Derek, More Plates More Dates Pt.2
“These things can all move the needle [on testosterone] like 100+ ng/dL potentially, depending on how deficient you are. So some of these are low hanging fruits with the sleep, micronutrients, minerals, actual macro intake.” —Derek, More Plates More Dates
New insights on maximizing protein utilization for muscle protein synthesis
A new study adds nuance – rather than contradictions – to conventional wisdom on protein intake patterns for maximal anabolic response
#262 – AMA #49: Heart rate recovery, strength training, rucking, kidney function, and brain health
“[Heart rate recovery] is one of the metrics that we should care about just as we care about VO2 max and just as we care about resting heart rate.” —Peter Attia
#254 – AMA #47: Cold therapy: pros, cons, and its impact on longevity
“If we’re talking about [activating brown adipose tissue] as a solution for overweight or obesity in adults, it’s not a needle mover.” —Peter Attia
#250 ‒ Training principles for longevity | Andy Galpin, Ph.D. (PART II)
“The best marathoners in the world would smash almost everyone you know in a 100-meter dash. They’re blazingly fast.” —Andy Galpin
Can a new drug mimic the effects of exercise on bone and muscle?
Researchers have recently discovered that a new drug called locamidazole may help to prevent loss of bone density and muscle mass during periods of inactivity, but it’s no substitute for all of the benefits of exercise.
#242 – AMA #44: Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols
“Trends matter. You’re treating what you see, but you’re mindful of the trends.” —Peter Attia