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Learn how to build muscle fast. Even if you're a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you're own bulking meal plan is below and by sticking to your macros you'll gain healthy weight while building muscle mass. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/gt-calculator27 Timestamps: #1 Not Eating Enough Calories 1:07 #2 Increase Your Carbs 4:02 #3 Progressive Overload 5:20 #4 Undulating Periodization 7:09 #5 Eat Enough Protein 7:55 #6 Don’t Overdo Cardio 9:17 #7 Get Enough Sleep 10:46 If you consider yourself a hardgainer and you find that no matter how hard you try, you just can't pack on any more muscle you're probably wondering, "what am I doing wrong here?" You've probably spent months, or maybe even years trying to bulk up but you're still skinny, you don't have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you're a persistant person that doesn't quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you're not a hardgainer. That's right....you heard me.. you're not. Sure everyone's biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that's keeping you skinny. In reality, if you just do the 7 things that I"m about to show you consistently, I don't care how much of a hardgainer you think you are, you're going to bulk up. The first and most common problem for... Research: 1. "consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway" Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514292/ 2. "long-term severe CR reduces serum total and free testosterone" https://www.ncbi.nlm.nih.gov/pubmed/20096034 "Restricting calories increased the total output of cortisol" https://www.ncbi.nlm.nih.gov/pubmed/20368473 3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study https://www.ncbi.nlm.nih.gov/pubmed/23679146 4. Bench press strength associated with chest size: See figure 1 https://www.ncbi.nlm.nih.gov/pubmed/24169471 5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass" https://www.ncbi.nlm.nih.gov/pubmed/25611080 "the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance." https://www.ncbi.nlm.nih.gov/pubmed/17786689 https://www.ncbi.nlm.nih.gov/pubmed/19826300 6. Ideal protein intake is 1.6g/kg or about 0.8g/lb See Figure 5 https://bjsm.bmj.com/content/52/6/376 7. "greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass" Link: https://www.ncbi.nlm.nih.gov/pubmed/27465379 "an even distribution of daily protein intake across meals is independently associated with greater muscle strength" Link: https://www.ncbi.nlm.nih.gov/pubmed/28515070 8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420900/ 9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass See Figure 1 https://www.ncbi.nlm.nih.gov/pubmed/22002517 10. "resulting in an increase in AMPK activity after endurance exercise" & "AMPK"... "leads to the inactivation of mTOR and a decrease in the rate of protein synthesis" https://www.ncbi.nlm.nih.gov/pubmed/17095927 (10.5) 2% Carbs vs 77% carbs effect on Muscles https://www.ncbi.nlm.nih.gov/pubmed/15879168 (11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs https://www.ncbi.nlm.nih.gov/pubmed/20091182 (12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed" https://espace.library.uq.edu.au/view/UQ:142963 (13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss" https://www.ncbi.nlm.nih.gov/pubmed/29438540 (14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers https://www.ncbi.nlm.nih.gov/pubmed/17284739

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Learn what the difference is between weight loss and fat loss by first understanding your body composition! This is a mistake a lot of people make and pay the consequence later down the line when they end up losing a lot more muscle than fat! Check out the main video linked to understand what your body composition is! Who are we? Join Abhinav Malhotra, awarded UAE’s Personal Trainer of the Year 2019, as he guides you through personalized fitness programs designed to transform your health and strength. Discover tailored workouts, nutrition plans, and biohacking tips to achieve your fitness goals. Subscribe to AbhiFit for weekly insights and start your journey to a healthier, stronger you today! Reach out to us: Website: Abhifit.com Instagram: @Teamabhifit, @officialabhifit #AbhiFit #PersonalTrainingDubai #FitnessTransformation #AbhinavMalhotra #DubaiFitness #CustomizedWorkouts #NutritionAdvice #BiohackingTips #StrengthTraining #HealthJourney

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GLP-1 drugs spiked in popularity and price over the past few years, leaving the door open for illegal pharmacies to try and sell cheaper counterfeit versions.

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FULL EPISODE: https://www.youtube.com/watch?v=Thq6XOJIlFw Subscribe to our channel: https://www.youtube.com/@optispan Recent articles from outlets such as the BBC and CNN reported that GLP-1 agonists such as Ozempic, a drug used for the treatment of type 2 diabetes and obesity, may help lower risk and death rates from several diseases including COVID-19 and heart failure. Matt and Nick discuss mechanisms by which GLP-1 agonists might slow the biological aging process, the connection between health and biological age, and the potential for future, more effective versions of these drugs. They also touch on the importance of diet quality, protein intake, resistance training, and regular bloodwork and hormone profiling to understand the effects of GLP-1 agonists on the body and to mitigate potential side effects such as muscle and bone loss. GLP-1 agonists are medications that mimic the action of a hormone called glucagon-like peptide-1 (GLP-1), which is naturally produced in the gut, to manage type 2 diabetes. They regulate blood sugar levels by stimulating insulin release when blood sugar levels are high, slowing down digestion, and reducing the liver’s production of glucose. In recent years, GLP-1 agonists have gained attention for their role in weight management. By affecting appetite control centers in the brain, they help people feel fuller for longer, leading to reduced food intake and weight loss. Producers: Tara Mei, Nicholas Arapis Video Editor: Jacob Keliikoa DISCLAIMER: The information provided on the Optispan podcast is intended solely for general educational purposes and is not meant to be, nor should it be construed as, personalized medical advice. No doctor-patient relationship is established by your use of this channel. The information and materials presented are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. We strongly advise that you consult with a licensed healthcare professional for all matters concerning your health, especially before undertaking any changes based on content provided by this channel. The hosts and guests on this channel are not liable for any direct, indirect, or other damages or adverse effects that may arise from the application of the information discussed. Medical knowledge is constantly evolving; therefore, the information provided should be verified against current medical standards and practices. More places to find us: Twitter: https://twitter.com/optispanpodcast Twitter: https://twitter.com/optispan Twitter: https://twitter.com/mkaeberlein Linkedin: https://www.linkedin.com/company/optispan Instagram: https://www.instagram.com/optispanpodcast/ TikTok: https://www.tiktok.com/@optispan https://www.optispan.life/ Hi, I'm Matt Kaeberlein. I spent the first few decades of my career doing scientific research into the biology of aging, trying to understand the finer details of how humans age in order to facilitate translational interventions that promote healthspan and improve quality of life. Now I want to take some of that knowledge out of the lab and into the hands of people who can really use it. On this podcast I talk about all things aging and healthspan, from supplements and nutrition to the latest discoveries in longevity research. My goal is to lift the veil on the geroscience and longevity world and help you apply what we know to your own personal health trajectory. I care about quality science and will always be honest about what I don't know. I hope you'll find these episodes helpful!

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Dr. Ramo talks about a new study that showed people who were "fit and fat" had the same mortality rate as people who were "lean and lazy."

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Professor Jayne Lawrence is from the Royal Pharmaceutical Society. She discusses the the 'drug' taken by Ella Parry, that lead to her death.

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