Phenibut for sleep
Dear Peter Thank you for a very very interesting podcast. In AMA#42 you did mention Phenibut as a sleep supplement, you did use years ago. I can not buy it anymore in Denmark, but I still have a few bags left from earlier. I think it has given me some very good nights of sleep. How did you dose it and how often did you take it.
x% Calorie deficit + adequate protein = muscle mass increase?
Assuming 1g protein / lb body weight consumed every day, is it possible for women in theory and in practice to build muscle mass with a 20% (or any) calorie deficit? My personal experience has been frustrating. 42yo Female, athletic, on a zero caloric deficit diet with min 140g protein/day + 4x/wk strength training I’ve managed to add one pound of lean muscle mass per month (dexa 2x/yr) AND one pound of fat mass per month. Why is my body deciding to use the excellent nutrition, protein, and strength building I give it to store fat and build muscle in equal amounts? Is this “genetics”? I previously tried to build muscle in a calorie deficit with adequate protein and it didn’t work I was stuck at skinnyfat. So, is it even possible to build muscle in a significant calorie deficit? What’s the strategy for middle aged women with less than optimal family genetics in this scenario? Thank you!