I Ranked Every Way to Build Muscle & Lose Fat - Most Aren't Worth It. copertina

I Ranked Every Way to Build Muscle & Lose Fat - Most Aren't Worth It.

I Ranked Every Way to Build Muscle & Lose Fat - Most Aren't Worth It.

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Most people building muscle and losing fat are optimizing the wrong variable. The single fastest studied way to gain muscle adds 13 lbs of lean mass in 10 weeks — but effectiveness alone tells you nothing about whether something is worth doing. The interventions with the biggest body composition effects are very often the worst things you can do for your long-term health. In this video, Dr. Quinn Stillson (MD + strength coach) ranks EVERY body recomposition intervention on three axes: how much muscle and fat it actually moves in kilograms, what it costs you on the longevity axis, and how much human evidence actually exists. Everything gets plotted on one graph — from creatine to trenbolone — so you can see the trade-off for yourself instead of being told what to think. The result: five free, unglamorous interventions get you 80–90% of the best body composition you can reach without paying for it somewhere else. Everything else is competing for what's left. In this video, you'll learn: Why testosterone is the perfect case study for how dose and duration drive BOTH efficacy and longevity harm Tier 1: the exact resistance training volume, cardio prescription, step count, deficit size, protein target, and sleep parameters — with the kg effect size for each How much muscle and fat you can actually gain and lose naturally (the FFMI ceiling) Why GLP-1s are Tier 1b and not Tier 1 — and what most people get wrong about muscle loss on them Comprehensive lab optimization: the full panel and what fixing your deficiencies is actually worth Creatine's real effect size — and why it nearly matches TRT at 1% of the cost GH peptides: the honest efficacy number, who's a candidate, and why the gains are rented, not owned Myostatin/activin inhibitors (bimagrumab) — the best recomp data in existence, and why you can't get it MOTS-c, 5-Amino-1MQ, SLU-PP-332 — what the animal data shows and why it likely won't transfer Anabolic steroids: what they actually give you, what the cardiovascular data really says, and how much you keep after stopping Supraphysiologic GH: 27 RCTs, increased lean mass, zero strength improvement SARMs, insulin, clenbuterol, and DNP — ranked honestly, not dismissed Why HMB, collagen, omega-3, citrulline, and EAAs didn't make any tier Best for: – Anyone who wants to build muscle and lose fat without trading away healthspan – People currently using or considering peptides, TRT, or anabolic steroids – Lifters who've plateaued and are deciding what to add next – Clinicians and biohackers who want effect sizes and evidence grades, not opinions – Anyone tired of being sold supplements that do nothing Timestamps 00:00 Efficacy, Longevity, & Strength of Evidence - The Ranking Axes 01:59 Testosterone (Men & Women) - Doses for Efficacy + Longevity 07:41 Importance of Tier 1 & How We’re Ranking the Interventions 09:18 Optimizing Resistance Training for Muscle Growth 12:24 Optimizing Aerobic Training for Body Recomp 16:41 Tracking NEAT (Non-Exercise Activity Thermogenesis) 18:22 Calorie Deficit - How Large Should Your Deficit Be? 20:09 Protein - Daily Amount & Timing 22:45 Sleep Optimization for Body Recomp - Duration, Timing, Alcohol 26:14 How Much Muscle Can You Actually Gain Naturally with Tier 1? 28:29 How to Track Body Composition at Home 30:16 GLP-1s - Why They’re NOT Tier 1 35:00 Cagrilintide & Amylin Agonists - Add-Ons to GLP-1s? 36:24 Myostatin/Activin Inhibitors (Bimagrumab) - The Future of Body Recomp? 38:12 Tier 2 - Lab Optimization (+ Starting Lab Panel for Body Recomp) 42:56 Creatine - Why It’s Still UNDERrated 45:27 Tier 3 - GH Peptides - ACTUAL Effect Size (Overrated?) 51:33 Tier 4 - MOTS-c - Do You Need it to Optimize GLP-1 Use? 54:24 5-Amino-1MQ & SLU-PP-332 - Worth The Cost? 56:59 Tier 5 - Anabolic-Androgenic Steroid Use (Long-Term) 01:01:21 Short-Term Anabolic Use - Lower Risk? 01:05:08 Efficacy of Short-Term Anabolic Use - Do Gains Last After Stopping? 01:09:34 Growth Hormone (Supraphysiologic) & GH vs GH Peptides 01:13:17 SARMs, Insulin, Clenbuterol, & DNP 01:15:40 Why Most Interventions Aren’t Worth It Get the free peptide guide at my website: quinnstillsonmd.com Purchase the Hume Body Pod below (FSA/HSA eligible) — up to 50% off! Code: QUINN https://humehealth.com//discount/QUINN?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=QUINN Subscribe for weekly videos on peptides, longevity & performance! Medical Disclaimer This video is for educational purposes only and does not constitute medical advice. Several compounds discussed are not FDA-approved and are available for research purposes only. Long-term safety and efficacy in humans have not been established for many of the interventions covered. Always consult a qualified healthcare provider before starting any medication, peptide, or supplement. #BodyRecomposition #BuildMuscle #FatLoss #Longevity #Peptides #TRT #Creatine #GLP1
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