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Exciting research developments: deliberate sauna use ramps up pathways crucial for muscle growth, more so when combined with resistance training. This suggests a potential synergistic effect for muscle hypertrophy. Though we need larger studies for confirmation, it's noteworthy that this isn't the first time heat has been shown to... show more

Dr. Rhonda Patrick

1,418,775 subscribers

468,374 views • 2 years ago •via X (Twitter)

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10 Comments

Dr. Rhonda Patrick2 years ago

"The Effect of Heat Stress on Heat Shock Protein Expression and Hypertrophy-Related Signaling in the Skeletal Muscle of Trained Individuals"

Zachary Fennel2 years ago

Thanks for sharing our work! Excited to see what others can do with this information in the future.

Dr. Rhonda Patrick2 years ago

Congratulations on the publication! This one registers high on the hierarchy of my niche personal interests, so it was a pleasure to be able to share. (And a hat tip to @BradSchoenfeld for putting it on my radar.) Thank you for your note.

TimZ - The Sauna Guy2 years ago

The more that is studied about the use of sauna, the more that we find out about its extensive benefits. I believe that the mental and psychological benefits of sauna are next to be discovered.

Dr. Rhonda Patrick2 years ago

Agreed! Worth keeping an eye out for the HEATBED study out of UCSF:

betaplux2 years ago

Me while reading this ☺️

Dana Carrabon2 years ago

Do hot baths any comparable effects?

Dr. Rhonda Patrick2 years ago

They do for other biomarkers like heat shock protein activation and BDNF activation. They also have similar blood pressure-lowering effects and glucose regulation improvements. It is my opinion they are comparable. Most of the hot tub studies are 104 F, 20-30 minutes, shoulders down.

Frank2 years ago

How long in the sauna ?

Dr. Rhonda Patrick2 years ago

This study had a pretty low temperature of 140 F, and participants stayed in for 1 hour. Other studies have found that 30 minutes at 163 F increases heat shock proteins 2-fold.

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My guest on the Huberman Lab podcast this week is Dr. Susanna Søberg, PhD, a world expert on the science of deliberate cold exposure, and deliberate heat exposure and how they impact metabolism, blood glucose, neurotransmitters such as dopamine and more. Here we discuss the commonly asked questions related to different types of deliberate cold exposure, and how they impact us. The episode covers the science and practical details for anyone interested in deliberate cold or heat protocols, and how to customize those to your specific health and performance goals.

Andrew D. Huberman, Ph.D.

375,602 views • 3 years ago

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 views • 1 year ago

Sweating in the sauna—or during exercise—accelerates the excretion of heavy metals While chemicals like BPA are mostly excreted through urine, heavy metals like aluminum and cadmium come out more effectively through sweat Aluminum exposure has long been linked to neurotoxicity, and emerging research suggests a potential connection to Alzheimer’s disease That means regular sauna sessions aren’t just good for boosting heat shock proteins, they’re a science-backed way to help purge dangerous toxins

Sweating in the sauna—or during exercise—accelerates the excretion of heavy metals While chemicals like BPA are mostly excreted through urine, heavy metals like aluminum and cadmium come out more effectively through sweat Aluminum exposure has long been linked to neurotoxicity, and emerging research suggests a potential connection to Alzheimer’s disease That means regular sauna sessions aren’t just good for boosting heat shock proteins, they’re a science-backed way to help purge dangerous toxins

FoundMyFitness Clips

49,956 views • 1 year ago

Deliberate heat exposure using sauna and hot tubs is a potent tool for mood and depression symptoms. In people with major depressive disorder, a single session of raising core body temperature by 2.6–3.7℉ (a mild "fever-range" heat stimulus) produced an antidepressant effect that lasted 6–8 weeks. Follow-up work with infrared heat bed protocols has shown similar mood benefits with multiple sessions, and results appear even stronger when heat exposure is paired with cognitive behavioral therapy (CBT). To put the magnitude in context, on a common depression rating scale, a 3-point shift is often considered clinically meaningful—this combined approach was associated with about a 16-point improvement! Heat isn’t a replacement for mental health care, but it is a compelling, physiology-based adjunct worth paying attention to. Clip from my recent appearance on PBD Podcast.

Deliberate heat exposure using sauna and hot tubs is a potent tool for mood and depression symptoms. In people with major depressive disorder, a single session of raising core body temperature by 2.6–3.7℉ (a mild "fever-range" heat stimulus) produced an antidepressant effect that lasted 6–8 weeks. Follow-up work with infrared heat bed protocols has shown similar mood benefits with multiple sessions, and results appear even stronger when heat exposure is paired with cognitive behavioral therapy (CBT). To put the magnitude in context, on a common depression rating scale, a 3-point shift is often considered clinically meaningful—this combined approach was associated with about a 16-point improvement! Heat isn’t a replacement for mental health care, but it is a compelling, physiology-based adjunct worth paying attention to. Clip from my recent appearance on PBD Podcast.

Dr. Rhonda Patrick

252,845 views • 4 months ago

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

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Dr. Rhonda Patrick

92,392 views • 9 months ago

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Dr. Rhonda Patrick

1,037,064 views • 4 months ago

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

Louisa Nicola

42,064 views • 1 month ago

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Dr. Rhonda Patrick

120,402 views • 1 year ago

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Dr. Rhonda Patrick

261,519 views • 2 months ago

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

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Dr. Rhonda Patrick

331,839 views • 1 year ago

It was one year ago today that the The White House Initiative on Women’s Health Research was signed and established by President Donald J. Trump. This initiative galvanized the federal government, the private sector, and philanthropy to improve women’s health. It has been an honor to work alongside First Lady Melania Trump this past year and see the amazing work that has been accomplished in such a short period of time. This research that has the power to save lives, and these answers have the potential to help get a better understanding for so many conditions such as Alzheimer’s, heart disease, menopause, depression, osteoporosis, lung cancer, and more. Women have long been overlooked in research, and I hope our work continues. #womenshealthmatters

It was one year ago today that the The White House Initiative on Women’s Health Research was signed and established by President Donald J. Trump. This initiative galvanized the federal government, the private sector, and philanthropy to improve women’s health. It has been an honor to work alongside First Lady Melania Trump this past year and see the amazing work that has been accomplished in such a short period of time. This research that has the power to save lives, and these answers have the potential to help get a better understanding for so many conditions such as Alzheimer’s, heart disease, menopause, depression, osteoporosis, lung cancer, and more. Women have long been overlooked in research, and I hope our work continues. #womenshealthmatters

Maria Shriver

20,170 views • 1 year ago

Training for an Ultra in 100 Degrees I think there’s an argument that this year’s Javelina 100 was the hottest super-competitive ultra ever run. Nearly 100 degrees record heat, absolutely no shade or creeks, with a 5-day desert pre-bake. Also, I always thought that I sucked in hot weather. We were going to have to science the crap out of this problem. My heat training protocol involved 3 interventions: 1. Passive heat exposure via hot tub. Studies on hot water immersion show an increase in blood volume and heat tolerance, plus enhanced capillary function 2. Active heat exposure via heat suit training. Since 2021, 10+ studies have shown that as little as 3 weeks of heat suit training sessions can increase hemoglobin mass. My heat suit involved a base layer of normal running clothes, a sweatshirt under a down jacket, and polyester sweatpants under winter rain pants. Plus a fuzzy hat 3. Strenuous heat exposure via treadmill workouts in a warm room Here is the protocol Megan and I settled on to balance stress with training adaptations: 1. Hot tub at 104 degrees F 2-3 times per week. I stayed in until my heart rate reached 100-110 (100 on rest days, 110 when immediately after training) 2. At 4 weeks out, I started using the heat suit for 15 minutes on the uphill treadmill after runs 3 times per week, starting at moderate intensity to get my core temperature up rapidly, then dialing it back. 3 weeks out, I added 1 x 90 minute heat suit run. 2 weeks out, 1 x 90 min heat suit bike plus a 1 hour heat suit run 3. Two massive treadmill workouts in a room that was around 80 degrees 2.5 and 3.5 weeks out 4. On race week, I did hot tub every day including the day before the race, since studies show the hemoglobin mass adaptations can reverse rapidly In the race day furnace, my main goal was to gaslight myself into thinking I enjoyed the heat (which is also backed up by studies finding that emotional perception of temperature influences physiological response). In reality, I still don’t love the heat. But I love science. And I think we scienced this problem so hard that I had one of the better heat performances ever 🔥🧡 Race video from the amazing Emily Cameron 🙌

Training for an Ultra in 100 Degrees I think there’s an argument that this year’s Javelina 100 was the hottest super-competitive ultra ever run. Nearly 100 degrees record heat, absolutely no shade or creeks, with a 5-day desert pre-bake. Also, I always thought that I sucked in hot weather. We were going to have to science the crap out of this problem. My heat training protocol involved 3 interventions: 1. Passive heat exposure via hot tub. Studies on hot water immersion show an increase in blood volume and heat tolerance, plus enhanced capillary function 2. Active heat exposure via heat suit training. Since 2021, 10+ studies have shown that as little as 3 weeks of heat suit training sessions can increase hemoglobin mass. My heat suit involved a base layer of normal running clothes, a sweatshirt under a down jacket, and polyester sweatpants under winter rain pants. Plus a fuzzy hat 3. Strenuous heat exposure via treadmill workouts in a warm room Here is the protocol Megan and I settled on to balance stress with training adaptations: 1. Hot tub at 104 degrees F 2-3 times per week. I stayed in until my heart rate reached 100-110 (100 on rest days, 110 when immediately after training) 2. At 4 weeks out, I started using the heat suit for 15 minutes on the uphill treadmill after runs 3 times per week, starting at moderate intensity to get my core temperature up rapidly, then dialing it back. 3 weeks out, I added 1 x 90 minute heat suit run. 2 weeks out, 1 x 90 min heat suit bike plus a 1 hour heat suit run 3. Two massive treadmill workouts in a room that was around 80 degrees 2.5 and 3.5 weeks out 4. On race week, I did hot tub every day including the day before the race, since studies show the hemoglobin mass adaptations can reverse rapidly In the race day furnace, my main goal was to gaslight myself into thinking I enjoyed the heat (which is also backed up by studies finding that emotional perception of temperature influences physiological response). In reality, I still don’t love the heat. But I love science. And I think we scienced this problem so hard that I had one of the better heat performances ever 🔥🧡 Race video from the amazing Emily Cameron 🙌

David Roche

19,018 views • 1 year ago

Studies have shown that certain electromagnetic frequencies, particularly in the low-range (100 to 300 Hz), may have the potential to disrupt cancer cell function and induce cell death, or apoptosis. Research suggests that these frequencies can interfere with cellular mechanisms by affecting ion channels and membrane potentials, disrupting cancer cells' ability to replicate and survive. One notable frequency, 100 Hz, has been explored in preclinical studies, where it was found to selectively impair cancer cells without significantly damaging healthy tissues. However, more clinical studies are required to validate the therapeutic potential of frequency-based treatments for cancer.

Studies have shown that certain electromagnetic frequencies, particularly in the low-range (100 to 300 Hz), may have the potential to disrupt cancer cell function and induce cell death, or apoptosis. Research suggests that these frequencies can interfere with cellular mechanisms by affecting ion channels and membrane potentials, disrupting cancer cells' ability to replicate and survive. One notable frequency, 100 Hz, has been explored in preclinical studies, where it was found to selectively impair cancer cells without significantly damaging healthy tissues. However, more clinical studies are required to validate the therapeutic potential of frequency-based treatments for cancer.

Barbara Oneill

114,837 views • 1 year ago

Saunas Can Reduce Food Intake?! – New Insights from Nature 🔥🧠 (2 min science breakdown clip) It’s been observed that heat exposure reduces food intake both in humans and animals, leading some to suggest heat stress may be a weight management tool. And new science is beginning to unpack how heat may suppress appetite. Get ready for a steam burst of jargon, then I’ll simplify: A 2024 paper published in nature (PMID: 38538787) found that heat 🔥activates specialized cells that line the fluid-filled spaces in the brain called, “tanycytes.” 🎯These tanycytes are optimally placed to communicate external signals to regions of the brain, in particular the hypothalamus, that control things like metabolism and food intake. 🔥This study found that heat stress in a mouse model at 40°C for 1 hour increased activity in a temperature sensing brain region, the “pontine parabrachial nucleus (PBN)” 👉which signals to tanycytes and causes them to 👉produce a brain chemical VEGFA, which in turn 👉 signals to the hypothalamus to change the activity of dopamine and AGRP neurons and leads to reduce food intake. (Please see clip for a visual explanation) 🚨High-Level Takeaway: The researchers discovered a causal mechanism for the effects of heat on reducing food intake, and aligns with data in humans that heat can reduce food intake. More details about sauna in today’s #StayCurious Newsletter (linked in first reply), including discussion of heart health, brain health, longevity, and with a healthy shoutout to Dr. Rhonda Patrick (who I suspect might be interested in this Tanycytes Mechanism, if it's not already on her radar) Some folks interesting in Sauna and/or Neuroscience Mechanisms: Dan Go Gary Brecka Andrew D. Huberman, Ph.D. (Wonder what will be in #Protocols: An Operating Manual for the Human Body on Saunas?📖🐰🕳️?) Rob Mohr Robb Wolf Nicholas Fabiano, MD Amy Berger Meat Head Chris Palmer, MD #sauna #neuroscience #longevity #healthspan #appetite #metabolichealth

Saunas Can Reduce Food Intake?! – New Insights from Nature 🔥🧠 (2 min science breakdown clip) It’s been observed that heat exposure reduces food intake both in humans and animals, leading some to suggest heat stress may be a weight management tool. And new science is beginning to unpack how heat may suppress appetite. Get ready for a steam burst of jargon, then I’ll simplify: A 2024 paper published in nature (PMID: 38538787) found that heat 🔥activates specialized cells that line the fluid-filled spaces in the brain called, “tanycytes.” 🎯These tanycytes are optimally placed to communicate external signals to regions of the brain, in particular the hypothalamus, that control things like metabolism and food intake. 🔥This study found that heat stress in a mouse model at 40°C for 1 hour increased activity in a temperature sensing brain region, the “pontine parabrachial nucleus (PBN)” 👉which signals to tanycytes and causes them to 👉produce a brain chemical VEGFA, which in turn 👉 signals to the hypothalamus to change the activity of dopamine and AGRP neurons and leads to reduce food intake. (Please see clip for a visual explanation) 🚨High-Level Takeaway: The researchers discovered a causal mechanism for the effects of heat on reducing food intake, and aligns with data in humans that heat can reduce food intake. More details about sauna in today’s #StayCurious Newsletter (linked in first reply), including discussion of heart health, brain health, longevity, and with a healthy shoutout to Dr. Rhonda Patrick (who I suspect might be interested in this Tanycytes Mechanism, if it's not already on her radar) Some folks interesting in Sauna and/or Neuroscience Mechanisms: Dan Go Gary Brecka Andrew D. Huberman, Ph.D. (Wonder what will be in #Protocols: An Operating Manual for the Human Body on Saunas?📖🐰🕳️?) Rob Mohr Robb Wolf Nicholas Fabiano, MD Amy Berger Meat Head Chris Palmer, MD #sauna #neuroscience #longevity #healthspan #appetite #metabolichealth

Nick Norwitz MD PhD

10,902 views • 1 year ago

What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

FoundMyFitness Clips

462,748 views • 1 year ago

SAAB has revealed its new round for Carl Gustaf, the HEAT 758, a Heat-Tandem round with up to 700mm of penetration behind ERA. According to Michael Höglund, head of Saab’s business unit Ground Combat: “This round is our response of developments of the battlefield where reactive explosive armour has become a major problem for regular munitions trying to defeat armoured vehicles. HEAT 758 is an example of how Saab continues to generate ever more capable products while decreasing the armoured vehicle threat to the operator,” The new round has already been ordered by an anonymous client and is in production.

SAAB has revealed its new round for Carl Gustaf, the HEAT 758, a Heat-Tandem round with up to 700mm of penetration behind ERA. According to Michael Höglund, head of Saab’s business unit Ground Combat: “This round is our response of developments of the battlefield where reactive explosive armour has become a major problem for regular munitions trying to defeat armoured vehicles. HEAT 758 is an example of how Saab continues to generate ever more capable products while decreasing the armoured vehicle threat to the operator,” The new round has already been ordered by an anonymous client and is in production.

2S7 Pion

106,779 views • 2 months ago

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 views • 1 year ago

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

92,595 views • 1 year ago

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!

Dr. Rhonda Patrick

222,861 views • 1 year ago