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A new study reveals a surprising truth: muscle mass and strength don’t always improve the same way. While protein intake plays a key role in muscle growth, micronutrient deficiencies—especially in Vitamin D, B12, Magnesium, and Iron—can significantly impact strength gains.

In this episode, I break down a new randomized clinical trial that studied older women at risk of sarcopenia and analyzed how different types of resistance training and dietary intake affected muscle function, body composition, and overall strength.

What You’ll Learn in This Episode:

• The difference between muscle mass gains and strength gains and why they require different approaches

• Which micronutrients are essential for building strength and muscle function

• Why protein intake alone isn’t enough and what you need to focus on instead

• How to assess your own micronutrient levels for better performance and recovery as well as the top micronutrient rich foods to prioritize with a foods-first approach

• Practical diet, supplement and training tips to maximize both muscle and strength

If you want to build strength and muscle efficiently, or if you are health-conscious and looking to optimize your diet and training, this episode is packed with actionable insights.

Mentioned in this episode:

Nutritional intake as a determinant of high-speed resistance and multicomponent training efficacy on strength in older women at risk of sarcopenia. A Randomized Clinical Trial. Luis Polo-Ferre

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.