May 11, 2026

Burn Fat, Build Muscle, Live a LOT Longer

45 minutes

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/

Immune stem cell reset: USC Valter Longo Lab — https://stemcell.keck.usc.edu/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/

Muscle loss during fasting: Nutrients — https://pmc.ncbi.nlm.nih.gov/articles/PMC9503095/

Food addiction data: Michigan Medicine — https://www.michiganmedicine.org/health-lab/1-8-americans-over-50-show-signs-food-addiction

The Didache (c. 100 AD): Chapter 8

DISCLAIMER

This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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By Dr. Josh Axe

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