Anabolic response

Explores how the body's anabolic pathways drive muscle growth, recovery, and adaptation in response to training, nutrition, and hormonal signals. Understanding your anabolic response is key to optimizing muscle-building potential and overall performance.

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The essentials for anabolic response — then explore the latest posts below.

Building muscle after 40: The smarter plan for strength, recovery, and hormones

Building muscle after 40: The smarter plan for strength, recovery, and hormones

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 26, 2026 · 11 min read

Yes, building muscle after 40 is absolutely possible for men, but you usually need a tighter plan for training, protein, recovery, and hormone health than you did at 25. The win is not “more grind.” It is better programming, better fuel, and better monitoring so you can keep progressing with fewer setbacks. “After 40, the ...

Chicken and rice calories: The simple meal that can build muscle or quietly blow your cut

Chicken and rice calories: The simple meal that can build muscle or quietly blow your cut

Dr. Susan Carter, MD avatar
Dr. Susan Carter, MD: Endocrinologist & Longevity Expert
Jan 14, 2026 · 12 min read

A chicken-and-rice bowl can be roughly 555 calories when it lands around 45 g protein, 60 g carbs, and 15 g fat (protein and carbs are ~4 calories per gram, fat is ~9), so small amounts of added oil or sweet sauces can swing the total fast. Treat it as a scalable template. Adjust portions ...

Does creatine increase testosterone? The science on muscle fuel and male hormones

Does creatine increase testosterone? The science on muscle fuel and male hormones

Dr. Alexander Grant, MD, PhD avatar
Dr. Alexander Grant, MD, PhD: Urologist & Men's Health Advocate
Jan 11, 2026 · 11 min read

Creatine monohydrate does not significantly increase total or free testosterone in healthy men in controlled studies, because it works by boosting cellular energy (ATP recycling) rather than directly stimulating the endocrine system. It may still help you train harder and see temporary workout-related hormone spikes. A single 2009 rugby study reporting higher DHT (a potent ...

Does lifting weights burn fat? The science-backed answer for men who want visible results

Does lifting weights burn fat? The science-backed answer for men who want visible results

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 05, 2026 · 10 min read

Lifting weights can support fat loss by building and preserving muscle, which helps maintain a higher resting metabolic rate and improves body composition over weeks and months. Here’s how to set up your training and tracking so the mirror changes even when your workout isn’t “burning fat” in the moment. “If you’re asking ‘does lifting ...

Body recomposition for men: How to lose fat and gain muscle at the same time

Body recomposition for men: How to lose fat and gain muscle at the same time

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 02, 2026 · 11 min read

Body recomposition is a training and nutrition approach that reduces fat mass while increasing muscle mass. If you do it right, your waist can shrink and your strength can climb even when the scale barely moves. “The men who succeed with body recomposition stop chasing a single number on the scale. They measure strength, waist, ...

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