2 NEW STUDIES: How Many Calories Does It Take to Build Muscle—and Can Lifting Change Fat Cells?

How many calories does it actually take to build muscle—and do you really need to eat in a surplus? In this Friday solocast, I recap my conversation with Dr. Milo Wolf, exploring a new paper modeling the energy cost of building muscle and what it means for the familiar advice to "eat more to grow." We discuss how muscle gain and fat loss can happen together, why protein matters, and how to make your workouts effective when time is limited! You'll learn: • Why building muscle doesn't automatically require bulking—and how stored body fat can help supply energy. • What an energy-cost model can tell us, and why it cannot prescribe your exact calorie needs. • Milo's protein recommendations for supporting muscle growth and preserving muscle during fat loss. • How brief, challenging workouts can deliver results. • Training close to failure, emphasizing the stretched position, and saving time with supersets and drop sets. • How to approach a calorie deficit while supporting muscle, performance, and recovery. Plus, I unpack a fascinating mouse study on changes in fat tissue following strength training—even before body weight changed—and explain why mobilizing fat is different from losing it. Listen to the full interview with Dr. Milo Wolf for our deeper dive into the research! Explore the PSMF Library, the Tone device and Tone LUX red light therapy at ketogenicgirl.com. Get 20% off with the code VANESSA This podcast is for informational and educational purposes only and does not constitute medical advice. Consult your qualified healthcare professional for advice specific to your health and circumstances.