July 16, 2025 • 10 mins
Join host Miles Beccia as he delves into the fascinating world of protein synthesis and muscle building.
In this episode, discover the science behind how targeted exercises and proper nutrition can activate your body's protein genetics, leading to stronger muscles and improved physical capabilities. Learn about the role of mTOR in muscle adaptation and how to optimize your protein intake for maximum results.
Whether you're into strength training or just looking to enhance your overall fitness, this episode offers valuable insights to help you achieve your goals. Tune in to unlock the secrets of your body's potential!
In this episode, discover the science behind how targeted exercises and proper nutrition can activate your body's protein genetics, leading to stronger muscles and improved physical capabilities. Learn about the role of mTOR in muscle adaptation and how to optimize your protein intake for maximum results.
Whether you're into strength training or just looking to enhance your overall fitness, this episode offers valuable insights to help you achieve your goals. Tune in to unlock the secrets of your body's potential!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Hello, everyone, Welcome back to the show. I'm Miles Betcha
and in today's episode, we are going to dive into
what the science is of building muscle, of protein synthesis
and what I have termed protein genetics because it comes
from turning on the switch for epigenetics. That's everything everybody
(00:23):
has within themselves to when you put some stress on
your body, you have the adaptation within the body with
adequate rest and recuperation and nutrition, and then you end
up with a stronger physical capability, whether it's of course
we're gonna talk about strength training today, but whether it's
(00:44):
cardiovascular endurance, cardiovascular capacity, heart strength. As soon as you
apply some of the appropriate signals we're gonna get through
these signals today, then you will be able to have
your body turn on a switch for protein genetics and
divert the incoming nutrition to rebuilding that muscle. So with
(01:08):
our first part of this, what we want to start
with is the actual science behind the adaptation. So what
is this protein synthesis? How do we build muscle? And
that comes from when we do a targeted a targeted exercise,
(01:30):
a targeted movement pattern, and of course we're talking about
strength training today. So when you apply resistance onto the
targeted muscle area, and we want to say it in
that way because this specific movement targets certain areas. So
if we're doing something for our shoulders or our chest,
then that's going to be a specific target. If we're
(01:52):
doing something for legs and we're performing a squad or
doing some type of lake work, and we're targeting specifically
that that type of muscle fiber, and that type of
muscle fiber is the fast twitched muscle fiber, which is
very important, very important that we go through and target
that area because in the long run, it targets it
(02:16):
and it sucks in everything that we eat for anything
of bring up our blood sugars, anything that might bring
up our blood sugars, it sucks that into that muscle
for recuperation. So, as you may know, anybody who's tried
weightlifting and strength training or any type of cardivasket of
training without eating first and eating good plants, eating plenty
(02:36):
of plants and fruits, with vegetables and fruits, then you're
just gonna get so tired and you won't have any energy.
That's because it sucks that it sucks that right into
that recuperation for those muscles and to rebuild the energy.
So when we target a muscle, let's get back to it.
When we target a muscle, we target it and it
makes the muscle mechanically move, flexing and stretched, stretching. And
(03:00):
that's what I put together the milespetcha M three muscle
find a method, and that muscle find a method is
a three stage process. So when we feel that muscle
moving and flexing and stretching and we actually get it
to improve that mind muscle connection to it and and
in that stretching and flexing is what's called the M tour.
(03:22):
Okay that you're going to give you the long name
for that. That's a mechanic mechanical stick uh target of reprimiacon.
So the M tour turns on and then it's it
senses the stress and that stress again, don't be don't
be scared of the stress of the burn. The stress
(03:44):
of the burn is that we are our body is
analyzing how much we're targeting that muscle. So if we're
putting up a bulb above our head, we feel the
burn in the shoulder, or we're doing a repetitions of
our of our arms or our back of our arm
and we feel burn in the back of the arm,
that is an appropriate thing we want to sustain. We
(04:04):
want to have the muscle, feel the movement pattern, feel
the burn, feel the blood flow to that muscle. That
means that we're activating the m tour. And when we
activate the m tour, that is the signal for our
protein genetics or epigen ICs to begin to say, oh,
we need to rebuild this muscle. We need to make
(04:27):
sure we divert our energy and our proteins to this
muscle and make sure that it is now going to
be rebuilding. So that is what's called the trigger. The
effect of the protein synthesis occurs during the rest and
the recuperation and the nutrition. So we you know, lots
(04:50):
of people always wonder why, you know, they just will
be eating something and it seems that they eat something
and it seems like their body fat levels are and
growing rather than their muscle structure growing. Well, if you
don't stimulate the protein genetics that m tour to divert
(05:10):
what you're eating into the rebuilding and the replenishment of
that muscle cell and that muscle area of your body,
then you're going to have no reason for the calories
or the energy bringing brought in, which is calories is
basically just energy. So you can either use that energy
in a productive way to maintain rebuild your strength, or
(05:31):
you can use that that energy is going to go
to storage for a later date. So we like to
say every week that you're using that energy that you
bring in through your proper nutrition. You're obviously a good
sleep and things like that are going to rebuild the
muscle structure and create a more effective, stronger body that
you can use for all your daily activity. Improve it,
(05:55):
you know, set set personal best on what you want
to accomplish, whether that's you know, running a five k
or ten k, whether it's hitting hitting the baseball more
consistently because you've been a muscle structure, or farther farther
flight on that softball, more more distance because for your
(06:16):
basketball shot, it's all going to come from, you know,
having those muscles rebuild and divert the energy that you're
having away from storage, the energy that you're eating away
from storage and actually into rebuilding that muscle. So that's
the role of the recovery and the nutrition is to
(06:38):
after you stimulate, after you have a signal event or
in the muscle area that you're looking to improve. Of course,
we want to prove every area around the body, so
that's why we do muscle the muscle finder all throughout
the body. We pick specific movement areas and patterns that
we want to improve because we know that we may
(06:59):
have an imbalance of the front or the back of
the body like we talked about last show, or or
that you you just want to gain more strength in
that area, so you're targeting the strength of that area.
So that's UH the science of UH protein synthesis, and
let's think about that again. You have to stimulate that
(07:20):
that protein synthesis. You have to target with specific muscle
strengthening exercises to to mechanistic target of reprimition in the
m tour to kick on. That's the protein genetic target.
That's the protein genetic epigenetic signal to then go and
(07:40):
take the energy that we're taking in or that we
may have in storage and put it to muscle building
and build that muscle in that target area. So the
main points there again, train consistently, right, adequate nutrients, proper nutrition.
You have to have at least sixty grams per day,
(08:03):
and a lot of times you hear this thing about
grams per kilogram and those things. Those are very confusing
for a lot of people. Don't worry about grams per
kilogram or what your body weight is, don't it kind
of it's been negated by some studies just recently with
some science over at UMass low and in the health sciences,
(08:24):
we've shown that it's basically the lowest level you can
be at is twenty grams three times a day of
protein twenty grams. So it's very simple just analyze on
your foods. Are you having twenty grams three times a day?
Because it takes hours to digest twenty grams, and you
(08:46):
can go above that. You can go thirty grams by
thirty five, but about thirty five is about the max
we can actually digest per meal. So we need to
eat three meals a day starting in the morning and
go throughout the day. Three meals four good. Sometimes, as
you hear a lot of times, people are eating four
or five meals and they're trying to get that twenty
grams in three four times a day because it takes
(09:10):
that it takes that time to digest the twenty grams
to thirty thirty five grams of protein, So you shouldn't
eat for two and a half three hours after your meal,
you should feel full. And again we talk about that
plenty in the in the Excise Science Crash course and
(09:33):
in my work that I've been doing with sticky fiber
to make sure that your digestion is digesting slowly and
you're having the appropriate amount of digestion and recuperation. Those
are the parts to make sure that you're optimizing your
protein synthesis and your protein genetics. All right, well, thank
you so much. I hope you really like this this episode,
(09:55):
and I look forward to bringing more science to you
and having you understand what's going on in your body.
And the reason is is that you're getting the most
out of your protein genetics and getting the most to
optimize your body's potential. It's been given to you. You
go ahead and you move it through and be consistent
and take the rest of your life on the strength
(10:19):
that you want to have. All right, well, thank you
so much. You have a great day.
Hello, everyone, Welcome back to the show. I'm Miles Betcha
and in today's episode, we are going to dive into
what the science is of building muscle, of protein synthesis
and what I have termed protein genetics because it comes
from turning on the switch for epigenetics. That's everything everybody
(00:23):
has within themselves to when you put some stress on
your body, you have the adaptation within the body with
adequate rest and recuperation and nutrition, and then you end
up with a stronger physical capability, whether it's of course
we're gonna talk about strength training today, but whether it's
(00:44):
cardiovascular endurance, cardiovascular capacity, heart strength. As soon as you
apply some of the appropriate signals we're gonna get through
these signals today, then you will be able to have
your body turn on a switch for protein genetics and
divert the incoming nutrition to rebuilding that muscle. So with
(01:08):
our first part of this, what we want to start
with is the actual science behind the adaptation. So what
is this protein synthesis? How do we build muscle? And
that comes from when we do a targeted a targeted exercise,
(01:30):
a targeted movement pattern, and of course we're talking about
strength training today. So when you apply resistance onto the
targeted muscle area, and we want to say it in
that way because this specific movement targets certain areas. So
if we're doing something for our shoulders or our chest,
then that's going to be a specific target. If we're
(01:52):
doing something for legs and we're performing a squad or
doing some type of lake work, and we're targeting specifically
that that type of muscle fiber, and that type of
muscle fiber is the fast twitched muscle fiber, which is
very important, very important that we go through and target
that area because in the long run, it targets it
(02:16):
and it sucks in everything that we eat for anything
of bring up our blood sugars, anything that might bring
up our blood sugars, it sucks that into that muscle
for recuperation. So, as you may know, anybody who's tried
weightlifting and strength training or any type of cardivasket of
training without eating first and eating good plants, eating plenty
(02:36):
of plants and fruits, with vegetables and fruits, then you're
just gonna get so tired and you won't have any energy.
That's because it sucks that it sucks that right into
that recuperation for those muscles and to rebuild the energy.
So when we target a muscle, let's get back to it.
When we target a muscle, we target it and it
makes the muscle mechanically move, flexing and stretched, stretching. And
(03:00):
that's what I put together the milespetcha M three muscle
find a method, and that muscle find a method is
a three stage process. So when we feel that muscle
moving and flexing and stretching and we actually get it
to improve that mind muscle connection to it and and
in that stretching and flexing is what's called the M tour.
(03:22):
Okay that you're going to give you the long name
for that. That's a mechanic mechanical stick uh target of reprimiacon.
So the M tour turns on and then it's it
senses the stress and that stress again, don't be don't
be scared of the stress of the burn. The stress
(03:44):
of the burn is that we are our body is
analyzing how much we're targeting that muscle. So if we're
putting up a bulb above our head, we feel the
burn in the shoulder, or we're doing a repetitions of
our of our arms or our back of our arm
and we feel burn in the back of the arm,
that is an appropriate thing we want to sustain. We
(04:04):
want to have the muscle, feel the movement pattern, feel
the burn, feel the blood flow to that muscle. That
means that we're activating the m tour. And when we
activate the m tour, that is the signal for our
protein genetics or epigen ICs to begin to say, oh,
we need to rebuild this muscle. We need to make
(04:27):
sure we divert our energy and our proteins to this
muscle and make sure that it is now going to
be rebuilding. So that is what's called the trigger. The
effect of the protein synthesis occurs during the rest and
the recuperation and the nutrition. So we you know, lots
(04:50):
of people always wonder why, you know, they just will
be eating something and it seems that they eat something
and it seems like their body fat levels are and
growing rather than their muscle structure growing. Well, if you
don't stimulate the protein genetics that m tour to divert
(05:10):
what you're eating into the rebuilding and the replenishment of
that muscle cell and that muscle area of your body,
then you're going to have no reason for the calories
or the energy bringing brought in, which is calories is
basically just energy. So you can either use that energy
in a productive way to maintain rebuild your strength, or
(05:31):
you can use that that energy is going to go
to storage for a later date. So we like to
say every week that you're using that energy that you
bring in through your proper nutrition. You're obviously a good
sleep and things like that are going to rebuild the
muscle structure and create a more effective, stronger body that
you can use for all your daily activity. Improve it,
(05:55):
you know, set set personal best on what you want
to accomplish, whether that's you know, running a five k
or ten k, whether it's hitting hitting the baseball more
consistently because you've been a muscle structure, or farther farther
flight on that softball, more more distance because for your
(06:16):
basketball shot, it's all going to come from, you know,
having those muscles rebuild and divert the energy that you're
having away from storage, the energy that you're eating away
from storage and actually into rebuilding that muscle. So that's
the role of the recovery and the nutrition is to
(06:38):
after you stimulate, after you have a signal event or
in the muscle area that you're looking to improve. Of course,
we want to prove every area around the body, so
that's why we do muscle the muscle finder all throughout
the body. We pick specific movement areas and patterns that
we want to improve because we know that we may
(06:59):
have an imbalance of the front or the back of
the body like we talked about last show, or or
that you you just want to gain more strength in
that area, so you're targeting the strength of that area.
So that's UH the science of UH protein synthesis, and
let's think about that again. You have to stimulate that
(07:20):
that protein synthesis. You have to target with specific muscle
strengthening exercises to to mechanistic target of reprimition in the
m tour to kick on. That's the protein genetic target.
That's the protein genetic epigenetic signal to then go and
(07:40):
take the energy that we're taking in or that we
may have in storage and put it to muscle building
and build that muscle in that target area. So the
main points there again, train consistently, right, adequate nutrients, proper nutrition.
You have to have at least sixty grams per day,
(08:03):
and a lot of times you hear this thing about
grams per kilogram and those things. Those are very confusing
for a lot of people. Don't worry about grams per
kilogram or what your body weight is, don't it kind
of it's been negated by some studies just recently with
some science over at UMass low and in the health sciences,
(08:24):
we've shown that it's basically the lowest level you can
be at is twenty grams three times a day of
protein twenty grams. So it's very simple just analyze on
your foods. Are you having twenty grams three times a day?
Because it takes hours to digest twenty grams, and you
(08:46):
can go above that. You can go thirty grams by
thirty five, but about thirty five is about the max
we can actually digest per meal. So we need to
eat three meals a day starting in the morning and
go throughout the day. Three meals four good. Sometimes, as
you hear a lot of times, people are eating four
or five meals and they're trying to get that twenty
grams in three four times a day because it takes
(09:10):
that it takes that time to digest the twenty grams
to thirty thirty five grams of protein, So you shouldn't
eat for two and a half three hours after your meal,
you should feel full. And again we talk about that
plenty in the in the Excise Science Crash course and
(09:33):
in my work that I've been doing with sticky fiber
to make sure that your digestion is digesting slowly and
you're having the appropriate amount of digestion and recuperation. Those
are the parts to make sure that you're optimizing your
protein synthesis and your protein genetics. All right, well, thank
you so much. I hope you really like this this episode,
(09:55):
and I look forward to bringing more science to you
and having you understand what's going on in your body.
And the reason is is that you're getting the most
out of your protein genetics and getting the most to
optimize your body's potential. It's been given to you. You
go ahead and you move it through and be consistent
and take the rest of your life on the strength
(10:19):
that you want to have. All right, well, thank you
so much. You have a great day.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
My Favorite Murder with Karen Kilgariff and Georgia Hardstark
My Favorite Murder is a true crime comedy podcast hosted by Karen Kilgariff and Georgia Hardstark. Each week, Karen and Georgia share compelling true crimes and hometown stories from friends and listeners. Since MFM launched in January of 2016, Karen and Georgia have shared their lifelong interest in true crime and have covered stories of infamous serial killers like the Night Stalker, mysterious cold cases, captivating cults, incredible survivor stories and important events from history like the Tulsa race massacre of 1921. My Favorite Murder is part of the Exactly Right podcast network that provides a platform for bold, creative voices to bring to life provocative, entertaining and relatable stories for audiences everywhere. The Exactly Right roster of podcasts covers a variety of topics including historic true crime, comedic interviews and news, science, pop culture and more. Podcasts on the network include Buried Bones with Kate Winkler Dawson and Paul Holes, That's Messed Up: An SVU Podcast, This Podcast Will Kill You, Bananas and more.