In episode 19 of the "Do It Anyway" podcast, host Maria Redman discusses effective strategies for gaining muscle quickly for both men and women. She emphasizes the importance of compound movements like squats, deadlifts, and push-ups, which engage multiple muscle groups and promote growth. Maria advises beginners to take advantage of their body's adaptability, while more experienced individuals may notice slower progress due to adaptation. She highlights the significance of proper nutrition, recommending a protein intake of 1.6 to 2.2 grams per kilogram of body weight, and encourages listeners to focus on whole food sources over supplements. Additionally, she stresses the necessity of quality sleep for recovery and muscle growth. #nutrition #fitness #wellnesspodcast

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