On this week's episode of the Escape Your Limits podcast, we are joined by Dr. Jim Stoppani, a renowned expert in exercise science, sports nutrition, and supplementation, with over 15 years of experience helping millions transform their lives through science-backed training and nutrition plans.

He earned his PhD in exercise physiology and a minor in biochemistry from the University of Connecticut and completed postdoctoral research at Yale University, focusing on exercise and gene regulation in muscle tissue. He was presented with the Gatorade Beginning Investigator Award by the American Physiological Society for his research.

After serving as Senior Science Editor for Weider Publications, he launched JYM Supplement Science in 2013, a pioneering sports nutrition company and has authored influential books, including The Encyclopedia of Muscle & Strength and LL Cool J's Platinum 360 Diet and Lifestyle.

In this podcast, Dr. Jim Stoppani discusses:

• New research into muscle growth.
• Mathematical models for maximizing muscle.
• Strategies for the fit vs. more unfit exerciser.
• Weight loss, muscle gain and lifestyle change.
• Optimal workouts for fat loss vs. muscle gain.
• Testosterone, supplements and the anabolic window.
• Full body vs Split body workouts.
• Time under tension and its role in muscle building.
• Muscle protein synthesis.
• The benefits of intermittent fasting.
• Creatine and protein intake guidelines.
• How alcohol impacts sleep, muscle gain and recovery.

To learn more about Dr. Jim Stoppanni, click here:

https://www.jimstoppani.com/

https://jymsupplementscience.com/

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0:00 Intro

0:20 New research into muscle growth

3:09 Range of motion and muscle growth

5:57 Stretching and muscle growth

6:58 Applying new research to workouts

12:49 Importance of time under tension

14:44 Scientific models and muscle growth

21:23 The ideal amount of muscle for health

26:57 Protein intake and essential amino acids

46:23 The benefits of creatine for performance

54:15 Balancing lifestyle changes

15:18 Full body vs. split body workouts

1:04:01 Exercises that trigger testosterone