TMHS 883: Using Science to Build Muscle Faster + Truth About Sleep & Fat Loss - With Dr. Bill Campbell
The Model Health Show
Shawn Stevenson
4.8 • 7.2K Ratings
🗓️ 2 April 2025
⏱️ 86 minutes
🧾️ Download transcript
Summary
When most people set out to lose weight, they usually turn to restrictive diets. And while you might see the scale go down when you’re implementing a strict caloric deficit, it’s very possible that you’re overlooking an important factor in creating a healthy body composition: muscle mass. On today’s show, you’re going to learn about the science of body recomposition.
Our guest, Dr. Bill Campbell is one of the foremost experts in the world on the science of building muscle and burning fat. He is a professor and director of the Performance & Physique Enhancement Laboratory at the University of South Florida. His mission is to help people improve their physiques within a maintainable lifestyle. His work also focuses on helping women optimize their health during the menopause transition.
In this interview, you’re going to learn about the critical connection between sleep and fat loss, the importance of protecting your lean muscle mass, and why protein is an essential macronutrient for reaching any health goal. We’re also going to dive into why most dieters gain the weight back, the science of weight loss resistance, and how to enhance your strength training strategies at any experience level. Dr. Campbell has tons of research to back him up; I hope you enjoy this episode of The Model Health Show!
In this episode you’ll discover:
- How sleep deprivation can lead to increased appetite, body fat, & visceral fat.
- The truth about weight loss resistance.
- Why sleep is critical for reaching your fat loss goals.
- How Dr. Campbell became interested in researching muscle.
- Why most diets fail, and how they affect your lean body mass.
- What muscle is, and its important role in metabolic health.
- Why you must prioritize protecting your muscle in a caloric deficit.
- What body fat overshoot is.
- The difference between anabolic stimulus and catabolic stimulus.
- What the two most powerful anabolic stimuli are.
- How to calculate how much protein you should eat in a day.
- What the protein leverage hypothesis is.
- Why protein is supportive to metabolic health.
- The interesting science of how your body processes whole foods vs. processed foods.
- How Dr. Campbell pivoted his work to the science of menopause.
- The three big hormonal players in the menopause transition.
- What it means to embrace a fitness lifestyle.
- The best strategies and schedules for lifting weights.
- What you need to know about burning fat and building muscle.
Items mentioned in this episode include:
- PaleoValley.com/model - Use code MODEL for 15% off!
- DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
- Menopause Fitness, Nutrition, & HRT Education - Check out the menopause series!
- Connect with Dr. Bill Campbell Website / Instagram / YouTube
This episode of The Model Health Show is brought to you by Paleovalley and LMNT.
Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
Transcript
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| 0:00.0 | You are now listening to The Model Health Show with Sean Stevenson. |
| 0:04.7 | For more, visit themodelhealthshow.com. |
| 0:12.5 | Welcome to the model health show. |
| 0:14.2 | This is fitness and nutrition expert, Sean Stevenson, and I'm so grateful for you tuning in with me today. |
| 0:19.3 | This episode is truly a privilege to be able to be a part of. |
| 0:22.8 | Today I got to interview one of the foremost experts in the world in building muscle and burning |
| 0:29.3 | fat. He's a research scientist who's in the lab. He's also a professor and digging through the |
| 0:35.8 | research, conducting experiments, and really |
| 0:38.3 | identifying what are the most effective ways to shift our body composition. And to my pleasant |
| 0:46.3 | surprise, one of the things that he talked about, and he sent me a couple of papers on, is the |
| 0:51.3 | connection between our sleep quality and our body composition. |
| 0:55.5 | So we're going to cover that. |
| 0:57.0 | We're also going to talk about a way to build muscle that is not related to exercise, |
| 1:04.0 | that is not related to what we superficially think is required in order for us to build muscle. |
| 1:09.0 | And this one really tripped me out, like to hear it |
| 1:12.2 | from, as they say, the horse's mouth, that if you do this certain thing, it can actually stimulate |
| 1:19.5 | muscle growth without exercise. Incredibly powerful. And we all need to know this. Plus, we're going to be |
| 1:26.2 | talking about the emerging and important science around to know this. Plus, we're going to be talking about the emerging and important |
| 1:29.1 | science around menopause and weight gain and what he referred to as weight loss resistance. |
| 1:37.5 | What are some things that women need to know to help to circumvent and healthfully manage the process of menopause and maintain a healthy body |
| 1:48.7 | composition and maintain your valuable muscle tissue, which is going to talk about the science |
| 1:53.5 | around that and how menopause, if you're not educated about this, can negatively impact muscle |
... |
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