How to Maximise mTOR Naturally to Build Muscle on Command

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Timestamps:

0:00 Introduction
0:44 The 4 Upstream Regulators of mTOR
2:51 Increase mTOR: Resistance Training
6:44 Increase mTOR: Nutrition
8:48 Increase mTOR: Supplements
10:50 Increase mTOR: Avoid rapamycin and metformin
12:42 Increase mTOR: Recovery, sleep, stress
15:04 Decrease mTOR for longevity
18:28 Balance mTOR and autophagy
21:01 Outro

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Sources (PMID or URL):

Upstream regulators of mTOR: Insulin: 29077002
Upstream regulators of mTOR: Amino acids: 36929165, 32799865
Upstream regulators of mTOR: Mechanical tension: 21621634
Upstream regulators of mTOR: Cellular energy status: 22369257, 34575924
Resistance training activates mTOR: 21621634
Blood flow restriction training activates mTOR: 35185627, 40696603
Resistance training enhances mTOR's sensitivity to amino acids: 36252815
Protein consumption and resistance training are synergistic: 26388782
Too much endurance training can inhibit mTOR: 30355976
Strength and endurance training produce different adaptations: 28490537
Separate strength and endurance work: 39969307
Amino acids, especially leucine, activate mTOR: 18403916
Protein after exercise enhances mTOR activation: 22253983
Fasted resistance training increases mTOR/muscle protein synthesis but not to the extend of fed training: 31691510, 16051622, 16424140
Fasting downregulates mTOR signalling: 40429883
Protein restriction downregulates mTOR signalling: 21282364, 26378060
BCAA supplements increase mTOR signalling: 28638350
Creatine may enhance mTOR and muscle protein synthesis: 35417269, 31596311, 34444918, 26937223, 18048590
HMB stimulates mTOR and muscle protein synthesis: 28493406, 12433852
Rapamycin inhibits mTOR: 27048303
Rapamycin blocks muscle protein synthesis from resistance training: 19188252
Rapamycin prolongs lifespan: 25015322
Metformin inhibits mTOR: 30290005
Metformin has anti-aging benefits: 33815878
Berberine inhibits mTOR: 25884210
Sleep deprivation impairs mTOR signalling and creates a catabolic environment: 27117251, 33400856
Psychological stress inhibits mTOR: 28295473
mTOR plays a role in aging: 31174250
mTOR inhibits autophagy: 25654547
Autophagy is induced by nutritional stresses: 30032222
Inhibiting mTOR prolongs lifespan: 29190625
mTOR associated with cancer: 30754640
mTOR in tumour angiogenesis: 27748764
Chronic overnutrition can lead to mTOR overactivation: 40933955, 25253086
Chronic mTOR activation can lead to insulin resistance: 27826244
mTOR involved in neurodegeneration: 34215308
mTOR involved in Alzheimer’s disease: 37721413
Caloric restriction downregulates mTOR: 32344591
Fasting downregulates mTOR: 32519900

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Some of the visuals in this video may have been made using Generative AI.

Nothing in this video is medical advice.