160: Muscle, Metabolism & Minimum Effective Dose
Last fall I turned 47 and all of a sudden I noticed that my arms were waving back at me - you know, that underarm skin seems flappier than it used to be. Then I realized that, actually, my whole body feels flappier than it used to be - kind of loose and collapsed. I thought, Here we go! Welcome to middle age, sisterI
What most people don’t realize is that we start losing muscle mass in our mid 30’s and unless we work to counteract that process, it’s a downhill spiral toward weight gain, bone loss, and overall diminished health. Muscle is our highest metabolic asset and the organ of longevity. When it starts to go, so does our metabolism and our overall health.
This set me on a journey of formulating a plan for myself which I’ve decided to turn into a new challenge and program for my clients. I figure I can’t be the only one who needs a gameplan!
In this week’s podcast we’re talking all about muscle, metabolism and minimum effective dose (which is the current approach to muscle building that I’m working on!). Come listen and learn more about the why, the how, and the what to do about it!
EPISODE 160: Muscle, Metabolism & Minimum Effective Dose
Show Notes
(0:00) Intro
10x Stronger Program starting in May 2022
(9:15) Moving into catabolic state as we age (breaking down)
Anabolism - building up
(11:15) Roles of muscle in the body:
Muscles are the organ of longevity
Muscle is our highest metabolic asset
Affects of hormonal changes
(13:45) Counteracting catabolism
Increase lean body mass
Carbohydrates and water retention
Body composition
(16:39) Dr. Lyon
Animal protein
(19:10) Minimum effective dose:
Tim Ferris
Challenging out muscles - letting them fail before they grow
Train to fail
Single set to failure
Simmer vs. boil
Momentum vs. muscle
(26:33) Approaches to strength training:
The creation 10x Stronger
Body by Science
(30:40) Scripture inspiration:
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”...For when I am weak, then I am strong.
When we are weak, He is strong
Make sure you are on my Sunday Sendout list so you can register when 10x Stronger opens!
(36:50) Outro & Disclaimer
Thanks for listening! Have a healthy and blessed week!