3412: Should You Gain Weight Before Building Muscle? The Set Point Theory and Losing Fat Cells on Building Muscle Effectively

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Nutrition, Health & Fitness

4.5 • 677 Ratings

🗓️ 29 May 2026

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3412: Dr. Neal Malik explores the risks of “bulking up” by overeating before building muscle, explaining why rapidly gaining fat may make long-term weight management harder. Drawing on research around fat cells, set point theory, and muscle growth, he offers a smarter approach focused on nutrient-dense foods, hydration, and sustainable strength gains without unnecessary fat accumulation. Quotes to ponder: "Imagine your body has its own internal thermostat instead of this thermostat controlling your body temperature it controls your body weight." "Fat cells can get smaller but we can never really reduce the actual number of fat cells in the body." "I typically do not recommend individuals gain weight prior to building muscle." Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	When was the last time you stopped and listened to your body?
0:03.0	Here's a Holland and Barrett ad break to do just that.
0:06.0	Go on, tune in.
0:08.0	Think about your body when you exercise.
0:11.0	Are those knees creaking?
0:13.0	Are your muscles ever so slightly aching?
0:16.0	Or are they trying to say,
0:18.0	You've got to show me love.
0:24.1	We know what your body's asking for.
0:26.7	In store online on the app.
0:29.2	Back Your Body, Holland and Barrett.
0:33.5	Attention all passengers.
0:37.3	The Uber ride for Mark and Jamal's romantic weekend will depart in four minutes from Platform 6.
0:40.6	Your ride comes with a rolling countryside sunset view and a table seat ideal for playing footsie beneath.
0:47.9	Thank you for booking your tickets on Uber.
0:51.8	Trains on Uber.
0:54.0	It's another Q&A edition of Optimal Health Daily, and I'm Dr. Neil Malik.
0:58.9	Hello there, happy Friday.
1:00.3	Welcome to another Q&A edition of Optimal Health Daily, where I answer your health questions
1:05.0	related to fitness, diet and nutrition, and lots more.
1:08.5	You send in the questions, and I answer them for you.
1:11.7	All right, let's hear today's question as I help you optimize your life.
	...

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