<p dir="ltr">In this episode, we're diving deep into the science of building muscle and speeding up those gains! If you're tired of feeling like progress is at a snail's pace, I've got three proven strategies that will help you see results faster. </p> <p dir="ltr">First up, we're talking nutrition and the critical role of protein in muscle synthesis. Discover how optimal protein intake, especially the right amount of leucine, can trigger muscle growth. Plus, I've got a free 7-day protein challenge waiting for you at jjvirgin.com/7day to kickstart your journey.</p> <p dir="ltr">Next, we'll explore the power of pre-workout carbs and their surprising benefits. A 2016 study revealed that carbs before exercise can boost performance, reduce fatigue, and even enhance brain function during workouts. I'll share my personal experiments with fasted versus non-fasted workouts and why timing your carbs and protein around your exercise sessions is crucial for maximizing muscle gains.</p> <p dir="ltr">Supplements can make a significant difference, and I'll highlight the heavy hitters like creatine, vitamin D, and fish oil. Learn which supplemennt can supercharge your energy during high-intensity workouts, why vitamin D is essential for muscle function, and the muscle-building benefits of omega-3s from fish oil. Plus, I'll introduce you to a supplement that enhances mitochondrial health for better endurance and recovery.</p> <p dir="ltr">Finally, we'll touch on the importance of hormones like thyroid and estrogen in muscle building. Balancing these hormones can significantly impact your strength and muscle growth. I'll also share practical tips for incorporating recovery techniques such as sauna sessions, red light therapy, and massages into your routine to optimize muscle repair and growth.</p> <p dir="ltr">Don't miss out on these game-changing tips!</p> <p dir="ltr"> </p> <p dir="ltr">FULL show notes: <a href="https://www.jjvirgin.com/buildmuscle2024">https://www.jjvirgin.com/buildmuscle2024</a></p> <p dir="ltr">Use my Eat Protein First Calculator: <a href="http://jjvirgin.com/proteinfirst">http://jjvirgin.com/proteinfirst</a></p> <p dir="ltr">Epsom Salt: <a href="https://amzn.to/3IxgmMm">https://amzn.to/3IxgmMm</a></p> <p dir="ltr">Vital Choice wild-caught seafood: <a href="https://vitalchoice.sjv.io/daKYGy">https://vitalchoice.sjv.io/daKYGy</a></p> <p dir="ltr">Foam Roller: <a href="https://amzn.to/3PlAGE3">https://amzn.to/3PlAGE3</a></p> <p dir="ltr">Kooru Cold Plunge: <a href="https://www.koorucoldplunges.com/">https://www.koorucoldplunges.com/</a> and use code JJVIP500 for $500 off.</p> <p dir="ltr">Timeline Mitopure (Urolithin A): <a href="https://www.timelinenutrition.com/partners/jj-virgin">https://www.timelinenutrition.com/partners/jj-virgin</a></p> <p dir="ltr">Sunlighten Sauna: <a href="https://get.sunlighten.com/JJVirgin">https://get.sunlighten.com/JJVirgin</a> use promo code JJVIRGIN when requesting pricing information for $600 off.</p> <p dir="ltr">Download my FREE Best Rest Sleep Cheat Sheet: <a href="https://jjvirgin.com/sleep">https://jjvirgin.com/sleep</a></p> <p dir="ltr">Therasage saunas & red light therapy: <a href="https://therasage.com/discount/VIRGIN20?rfsn=7719794.ae138d&utm_source=refersion&utm_medium=affiliate&utm_campaign=7719794.ae138d"> https://therasage.com/discount/VIRGIN20?rfsn=7719794.ae138d&utm_source=refersion&utm_medium=affiliate&utm_campaign=7719794.ae138d</a> use code VIRGIN20 for 20% off</p> <p dir="ltr">Study: Effect of Carbohydrate Intake on Maximal Power Output and Cognitive Performances: <a href="https://consensus.app/papers/carbohydrate-intake-maximal-power-output-cognitive-pomportes/687ae139a6255636ab549f00de5ed80b/?utm_source=chatgpt"> https://consensus.app/papers/carbohydrate-intake-maximal-power-output-cognitive-pomportes/687ae139a6255636ab549f00de5ed80b/?utm_source=chatgpt</a></p> <p dir="ltr">Study: Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action: <a href="https://consensus.app/papers/creatine-supplementation-skeletal-muscle-metabolism-farshidfar/818dd4ef9aa85e1c98179306d1259491/?utm_source=chatgpt"> https://consensus.app/papers/creatine-supplementation-skeletal-muscle-metabolism-farshidfar/818dd4ef9aa85e1c98179306d1259491/?utm_source=chatgpt</a></p> <p dir="ltr">Study: Changes in pro-inflammatory markers and leucine concentrations in response to Nordic Walking training combined with vitamin D supplementation in elderly women: <a href="https://consensus.app/papers/changes-proinflammatory-markers-leucine-concentrations-gmiat/498e3f96124d5e3183e554e3042209df/?utm_source=chatgpt"> https://consensus.app/papers/changes-proinflammatory-markers-leucine-concentrations-gmiat/498e3f96124d5e3183e554e3042209df/?utm_source=chatgpt</a></p> <p dir="ltr">Study: Fish oil increases muscle protein mass and modulates Akt/FOXO, TLR4, and NOD signaling in weanling piglets after lipopoly