Burn Fat, Build Muscle, Live a LOT Longer

In this episode, I’m breaking down the four pillars of recomposition to help you shrink your body fat, build lean muscle, and reclaim the energy you had in your 20s. For 30 years, the fitness world has preached the same rule: you have to "bulk" to gain muscle, or "cut" to lose fat. But modern science shows us a different path. It is entirely possible to do both at the same time through a process called Body Recomposition.

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Links:

Insulin drop during fasting: Molecular Metabolism — https://pmc.ncbi.nlm.nih.gov/articles/PMC7471620/

Glycogen storage: Cleveland Clinic — https://my.clevelandclinic.org/health/articles/23509-glycogen

Ghrelin and meal timing: Diabetes Journal — https://diabetesjournals.org/diabetes/article-abstract/50/8/1714/

Growth hormone 14x study: Frontiers in Endocrinology — https://pmc.ncbi.nlm.nih.gov/articles/PMC11842881/

Ketones and brain energy: Annals of Medicine — https://pmc.ncbi.nlm.nih.gov/articles/PMC7877980/

Nobel Prize — Autophagy (Ohsumi): https://www.nobelprize.org/prizes/medicine/2016/press-release/

Insulin resistance prevalence: StatPearls / NCBI — https://www.ncbi.nlm.nih.gov/books/NBK507839/