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.

Apply to work with Coach Tara here: https://www.taragarrison.com/work-with-me

Get 15% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara

Instagram: @coachtaragarrison @higher.coaching

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

🟧TRY COACH TARA APP FOR FREE:

http://taragarrison.com/app

 

🟧INDIVIDUAL ONLINE COACHING:

https://www.taragarrison.com/work-with-me

 

🟧CHECK OUT HIGHER RETREATS: 

https://www.taragarrison.com/retreats

 

🟧 SOCIAL MEDIA: 

Instagram @coachtaragarrison: https://bit.ly/3yxK6CP

TikTok @coachtaragarrison: https://bit.ly/3q2yZxS

Facebook @coachtaragarrison: https://bit.ly/3oU6xz0

 

🟧 INSIDE OUT HEALTH PODCAST SPECIAL OFFERS:

☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z

☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15

☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv

 

If you loved this episode, please leave a review!

Here's how to do it on Apple Podcasts:

  1. Go to Inside Out Health Podcast page: https://podcasts.apple.com/us/podcast/inside-out-health-with-coach-tara-garrison/id1468368093
  2. Scroll down to the 'Ratings & Reviews' section. Tap 'Write a Review' (you may be prompted to log in with your Apple ID). Thank you!

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: 100

Official website RSS
instagramyoutubetiktoklinkedinspotify
Inside Out Health
Podcast Episodes
MASATI Changing Your Core Frequency through Dimensional Consciousness [not-audio_url] [/not-audio_url]

Duration: 58:11
Masati is a visionary thought leader and the CEO and Founder of Xponential Intelligence Science, a groundbreaking field dedicated to the study and application of Dimensional Consciousness for the advancement of humanity.…
MIKE FELDSTEIN Why You Need to Purify the Air in Your Home [not-audio_url] [/not-audio_url]

Duration: 57:59
Mike Feldstein is the founder of Jaspr and an air quality expert. With a background in wildfire restoration, air quality consulting, and home remediation during some of the biggest natural disasters, Mike started Jaspr t…
MJ RENSHAW How Breathwork Heals in Ways Talking and Thinking Can't [not-audio_url] [/not-audio_url]

Duration: 1:01:49
MJ Renshaw is a breathwork facilitator, podcast host, author, and founder of The Being Method, a science-backed spiritual education platform that teaches students to heal and reconnect with their bodies through breathwor…
DR SUI WONG How to Have a Healthy, Resilient Brain [not-audio_url] [/not-audio_url]

Duration: 49:12
Dr. Sui Wong is an award-winning neurologist, neuro-ophthalmologist, and mindfulness expert renowned for her transformative approach to brain health and holistic wellbeing. With over 25 years of experience at esteemed in…
JERALYN GLASS Healing with Sound Frequencies [not-audio_url] [/not-audio_url]

Duration: 1:10:00
Jeralyn Glass is a singer, author and sound healer. "In 2006, I purchased a 7 bowl set of Crystal Tones Singing Bowls. I was immediately taken with their purity and clarity of sound and I used them for myself, my family…

«12345678...10»