BROADCASTS.com

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.\nI 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.\nI 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.\nAccess the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/perform\xa0\nAbsolute Rest: https://www.absoluterest.com/perform\nMomentous: https://livemomentous.com/perform\nDavid: https://davidprotein.com/perform\xa0\nMaui Nui Venison: https://mauinuivenison.com/perform\xa0\nTimestamps\n00:00:00 Skeletal Muscle\n00:04:06 Sponsors: Absolute Rest & Momentous\n00:07:20 Quantity & Quality; Organ System; Health & Performance\n00:12:58 Plasticity, \u201cLook Good, Feel Good, Play Good\u201d; Muscle Types\n00:15:46 What is Muscle?, Muscle Fibers, Tendon\n00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age\n00:24:03 Myonuclei & Adaptability\n00:26:27 Muscle Fiber Types, Variable Muscle Functions\n00:32:24 Fiber Type & Lifestyle Factors\n00:34:54 Sponsors: David Protein & AG1\n00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units\n00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality\n00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)\n00:56:21 FFMI, Elite Athletes, Muscle Mass\n01:00:59 Muscle Asymmetry; Too Much Muscle Possible?\n01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles\n01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule\n01:15:27 Sponsors: Maui Nui & Renaissance Periodization\n01:17:51 Investigate: Muscle Quality & 4 Movement Principles\n01:23:34 Muscle Quality & 3 Performance Principles\n01:26:42 Interpret: Muscle Speed, Age\n01:32:45 Muscle Power, Vertical Jump, Broad Jump\n01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength\n01:44:05 Increasing Strength, Improve Health & Longevity\n01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule\n01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media\nDisclaimer & Disclosures