The Best Way to Build Muscle for Anti-Aging and Longevity (Complete Guide!)

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00:00 💪 Build Muscle for Longevity
00:57 ♾️ Sarcopenia: The Silent Threat to Longevity
01:34 🔰 Muscle’s Hidden Roles
03:38 ⚠️ Problem with "Always Anabolic" Fitness Advice
05:09 🏋️ Resistance Training: To Build Health Muscle
09:53 🥗 Protein: To Build Health Muscle
11:28 🍽️ Intermittent Fasting: To Build Health Muscle
16:18 ⭕Carb Cycling: To Build Health Muscle
18:45 🥗 Eating Calories: To Build Health Muscle
19:07 ☀️ Sun Exposure: To Build Health Muscle
21:58 😴 Good Sleep: To Build Health Muscle

In this video, I am going over how to build muscle for strength, health, anti-aging and longevity. Read more here: https://drjockers.com/building-muscle/

Strategies to Follow:

1) Resistance Training - intense weight training at least 3 and up to 5-6 days a week. Be sure to rest each major muscle group you train for 48-72 hours to recover and grow.

2) Eat Enough Protein: Consume 0.6 - 1 gram of protein per pound of body weight or lean body mass (if you are over 20% body fat)

3) Practice Intermittent Fasting: Do a 16-18 hour fast at least 1-2 times per week. Read more here: https://drjockers.com/feast-famine-cycling-autophagy-cleansing-and-muscle-growth/

4) Carb Cycling: Eat a low carb diet on a regular basis but eat more carbs (100-200 grams) 2-3 times per week. Ideally get these carbs from healthy, nutrient dense food sources.

5) Eat Enough Calories - You need to eat plenty of calories - eat until you are fully satiated during your eating windows.

6) Regular Sun Exposure: Get out in the sunshine as often as possible - daily if possible, for at least 15 minutes. This helps balance your hormones, boosts nitric oxide for better blood flow and reduces muscle inflammation.

7) Prioritize Good Sleep: This is when you heal and grow muscle. Read this article for more information: https://drjockers.com/deep-sleep/