Wake Up Stronger! 2 Vitamins That Build Muscle While You Sleep | Dr. William Li

Most people think muscles grow in the gym, but the truth is, your body builds and repairs muscle while you sleep. In this 32 minute and 13 second masterclass, Dr. William Li breaks down the science of nighttime recovery, the hormones driving growth, and two essential vitamins that can help you wake up stronger, leaner, and more energized. You will learn how Vitamin D and Magnesium act as hidden regulators of muscle protein synthesis, recovery, and metabolic health, plus the best timing and food strategies to maximize their power. By the end of this video, you will have a step by step, evidence-based protocol to build muscle naturally while you rest.

Time Stamps with Emojis

00:00 – Introduction: Why muscles grow while you sleep 🌙
04:25 – Sleep as the true engine of muscle repair 💪
09:47 – Vitamin D: The hormone-like muscle regulator ☀️
15:18 – Magnesium: The mineral of relaxation and recovery 🌿
21:56 – Synergy of Vitamin D and Magnesium 🔗
26:33 – Food-first strategies and nighttime protocols 🥗
30:12 – Conclusion and action steps for longevity 🌟


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References

Holick MF. Vitamin D deficiency. New England Journal of Medicine. 2007.

Ceglia L. Vitamin D and skeletal muscle tissue and function. Molecular Aspects of Medicine. 2008.

Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015.

Zittermann A. Effects of Vitamin D on muscle function. European Journal of Endocrinology. 2003.

Barbagallo M, Dominguez LJ. Magnesium and aging. Current Pharmaceutical Design. 2010.

Disclaimer

This video is for educational purposes only and is not intended to replace medical advice. Always consult with a qualified healthcare provider before making changes to your diet, supplementation, or lifestyle. The information shared here is based on current research in functional medicine, nutrition, and metabolic health, but individual needs may vary.