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Stand on a step with heels hanging off the edge Rise up on toes using both legs Shift weight to affected leg only Slowly lower heel below step level over 3 to 5 seconds Return to starting position using both legs Perform 15 repetitions, 3 sets, twice daily Expect some discomfort during exercise

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And what's really clever just from an evolutionary perspective is that mTORC in muscle has a much higher affinity for leucine than mTORC1 in fat or in hepatocytes