In this special episode of The Human Upgrade, you will gain insights from four fitness and health experts on understanding muscle, how to grow muscle, exercise effectively, and recover properly. 

Dr. Gabrielle Lyon, a functional medicine physician, emphasizes the critical role of skeletal muscle as an organ of longevity. She explains how muscle health impacts overall well-being and offers strategies to prevent age-related muscle loss. 

John Jaquish, the inventor of the X3 bar, discusses the benefits of variable resistance training. He shares his expertise on progressive overload and how data-driven training can enhance muscle growth and performance. 

Tony Horton, the creator of P90X, introduces the concept of muscle confusion. He explains how varying workout routines can prevent plateaus, reduce injuries, and keep your fitness journey exciting and effective. 

Magnus Lygdbäck, a celebrity trainer, provides tips on optimizing performance and recovery. He highlights the importance of structured habits, balanced nutrition, and recovery techniques like ice baths and isometric exercises to sustain high performance. 

Tune in to this episode to learn practical tips and expert advice on building muscle, improving exercise routines, and optimizing recovery for long-term health and fitness.  

CHECK OUT THE FULL EPISODES NOW! 

Dr. Gabrielle Lyon: https://youtu.be/X3hkW0afys0  

John Jaquish: https://youtu.be/6efQiP_rCLM  

Tony Horton: https://youtu.be/BRSvTx8Ank4  

Magnus Lygdbäck: https://youtu.be/9x3fvChVwyo  

Timestamps: 

00:00:00 — Opening 

00:00:10 — Dr. Gabrielle Lyon on Skeletal Muscle Health 

00:02:32 — Aging and Muscle 

00:06:03 — Measuring Muscle Quality 

00:09:15 — Genetic Potential 

00:20:41 — John Jaquish on Variable Resistance Training 

00:24:32 — Progressive Overload 

00:27:37 — Neurological Adaptation 

00:31:47 — Data-Driven Training 

00:34:39 — One Meal a Day and Protein 

00:44:15 — Tony Horton on Muscle Confusion 

00:47:45 — Using Bands for Resistance 

00:50:16 — Continuous Training 

00:52:03 — Balancing Rest and Work 

00:54:27 — Magnus Lygdbäck on Optimizing Performance 

00:57:15 — Nutrition vs. Training 

01:00:15 — Avoiding Perfectionism 

01:02:48 — Pre-Performance Training 

01:05:59 — Blood Flow Restriction 

 Sponsors: 

• Calroy | Head over to Calroy.com/Dave for an exclusive discount 
• LMNT | Get a free LMNT Sample Pack with any drink mix purchase by going to DrinkLMNT.com/Dave 

Resources: 

• Dr. Gabrielle Lyon's Website: https://drgabriellelyon.com/ 
• Dr. Gabrielle Lyon’s Instagram: @drgabriellelyon 
• Order Dr. Gabrielle Lyon’s Book: Forever Strong 
• John Jaquish's X3 Bar: https://www.jaquishbiomedical.com/ 
• Dr. John Jaquish’s Instagram: @drjaquish 
• Tony Horton's Programs: https://www.tonyhortonlife.com/ 
• Tony Horton’s Instagram: @TonySHorton 
• Magnus Lygdbäck’s Instagram: @magnuslygdback 
• Magnus Lygdbäck's Training: https://www.magnusmethod.com/ 
• Dave's Linktree: https://linktr.ee/daveasprey 
• Dave Asprey’s Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books  
• Follow Dave on Instagram: @Dave.Asprey  
• Want to join The Human Upgrade Podcast Live? Join Our Upgrade Collective: https://www.ourupgradecollective.com/  
• Danger Coffee by Dave Asprey: https://www.instagram.com/dangercoffeeofficial/ 
• Supplements by Dave Asprey: https://shopsuppgradelabs.com/ 
• Own an Upgrade Labs: https://ownanupgradelabs.com/

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