SOLOCAST: Your Science-Backed Guide to Building Muscle

SOLOCAST: Your Science-Backed Guide to Building Muscle

Author: Tara Garrison November 15, 2024 Duration: 42:20
Inside Out Health
HealthHealth & FitnessAlternativeFitness

In this episode Tara breaks down the most important elements of muscle building, including training to failure, exercise order, protein and carbohydrate consumption, nutrient deficiencies and sleep.

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Studies referenced:

Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review
2022
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans
https://www.sciencedirect.com/science/article/pii/S2666379123005402

Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes Strength & Conditioning Journal, 2020
https://journals.lww.com/nsca-scj/fulltext/2020/10000/magnitude_and_composition_of_the_energy_surplus.9.aspx

The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals Journal of the International Society of Sports Nutrition, 2014
https://pubmed.ncbi.nlm.nih.gov/24834017/

CHAPTERS:

0:26 Peluva footwear
3:24 What's holding people back
5:20 Umbrella review of hypertrophy
14:35 Exercise order
17:58 Protein
25:16 Carbohydrate
30:16 Sleep
35:15 Yoga
37:28 Nutrient deficiencies

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Tara Garrison hosts Inside Out Health, a conversation that starts from the premise that lasting well-being isn't found in a quick fix, but through a more nuanced exploration of our own biology and mindset. This podcast moves beyond surface-level advice, weaving together perspectives from biohacking, intelligent nutrition, purposeful training, and genuine self-development. Each episode is a deep dive with specialists and practitioners, all aimed at untangling the complex connections between physical resilience and mental clarity. You'll hear practical, often unconventional strategies for tuning into your body's signals and building sustainable habits. The dialogue is grounded in the idea that the capacity for a healthier, more vibrant life is an internal discovery process. For anyone curious about moving past generic health trends to understand the personalized mechanics of their own potential, this series offers a thoughtful and investigative space. Tune in to Inside Out Health for a nuanced journey toward what the next level of human health can actually feel like, from the inside out.
Author: Language: English Episodes: 325

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