How to Build Muscle for Longevity

In this video, I am going over how to build muscle for strength, health 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/