Why Muscle Matters & How to Build It

In this episode, I discuss the essential role of skeletal muscle in
health and performance. I explain what skeletal muscle is made of,
how it works, and its role as an integral organ system for physical
and mental health. I explain how to focus on skeletal muscle
quantity (total muscle) and muscle quality (functionality, speed,
power, strength) to ensure you function and perform at the highest
levels. I explain the difference between slow- and fast-twitch
muscle fibers and why skeletal muscle is uniquely adaptable to
exercise, nutrition, and lifestyle factors. I also explain why
resistance training becomes increasingly critical for healthy aging
and disease prevention. I explain how to use the "Three Is" of
investigate, interpret, and intervene to determine if you have
enough muscle, if it's functioning well, and protocols to improve
muscle quality and quantity. Listeners of this episode will
understand why skeletal muscle is so essential to care for and how
to enhance muscle quantity and quality to optimize physiology,
performance, and longevity. Access the full show notes for this
episode, including referenced articles and additional resources, at
performpodcast.com. Thank you to our sponsors AG1:
https://drinkag1.com/perform  Absolute Rest:
https://www.absoluterest.com/perform Momentous:
https://livemomentous.com/perform David:
https://davidprotein.com/perform  Maui Nui Venison:
https://mauinuivenison.com/perform  Timestamps 00:00:00
Skeletal Muscle 00:04:06 Sponsors: Absolute Rest & Momentous
00:07:20 Quantity & Quality; Organ System; Health &
Performance 00:12:58 Plasticity, “Look Good, Feel Good, Play Good”;
Muscle Types 00:15:46 What is Muscle?, Muscle Fibers, Tendon
00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age
00:24:03 Myonuclei & Adaptability 00:26:27 Muscle Fiber Types,
Variable Muscle Functions 00:32:24 Fiber Type & Lifestyle
Factors 00:34:54 Sponsors: David Protein & AG1 00:37:37 Age
& Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units
00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality
00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)
00:56:21 FFMI, Elite Athletes, Muscle Mass 01:00:59 Muscle
Asymmetry; Too Much Muscle Possible? 01:03:49 Interpret: Muscle
Mass, FFMI Calculations & Percentiles 01:09:28 Tool: Intervene
- Increase Muscle Mass, 72-Hour Rule 01:15:27 Sponsors: Maui Nui
& Renaissance Periodization 01:17:51 Investigate: Muscle
Quality & 4 Movement Principles 01:23:34 Muscle Quality & 3
Performance Principles 01:26:42 Interpret: Muscle Speed, Age
01:32:45 Muscle Power, Vertical Jump, Broad Jump 01:36:17 Muscle
Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength
01:44:05 Increasing Strength, Improve Health & Longevity
01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training
Principles, 3-to-5 Rule 01:53:56 Zero-Cost Support, YouTube,
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