Podcasts about resistance exercise

In 2016 the American Heart Association called for Cardiorespiratory Fitness (CRF), generally measured using VO2max, to be included as a vital sign. They said:“The underlying premise of this statement is that the addition of CRF for risk classification presents health professionals with unique opportunities to improve patient management and to encourage lifestyle-based strategies designed to reduce cardiovascular risk.”In this episode we discuss the arguments made and evidence cited in that statement, as well the update published in 2024.If you're the type to want follow up citations/further readings, here are a few that we found interesting (but you can find many more cited in the two statements linked above):People over 60 can still improve their VO2 by just as much as young people, relative to their baseline.Here's where you'll find the normative values from the Fitness Registry and the Importance of Exercise National Database (FRIEND) that we discussed.And before you ask, we also briefly address the classic "strength vs cardio" debate. Here are some studies we used to support it:Association of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality (yes, we understand that CVD is probably not the right place to look for strength training benefits)Optimum dosing of resistance training for health and longevity

Les hommes et les femmes ne sont pas égaux, mais ce n'est pas une question de société mais bel est bien de nature humaine. Comment gérer ces différences pour en faire une force ?

In this episode, Luke Carlson dives into groundbreaking new research on the effects of strength training for women across different stages of menopause. Published in Medicine & Science in Sports & Exercise, this study examines how hormonal changes impact strength gains, balance, and muscle adaptation.Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

Morning chat: 3 reasons why you should do resistance exercisewww.FruciFit.com Helping Wiltshire ladies 40+ get fit and ditch the yo-yo dieting

Have you ever heard of adaptive resistance exercise? It uses technology to provide people with more personalized and effective workouts. Host Maria Shilaos speaks with Rob Darnbrough, co-founder of The Smart Fit Method, to learn more about how this particular type of exercise works and can benefit us. Instagram: @movingmaria Facebook: Let's Get Moving with Maria Website: https://linktr.ee/letsgetmovingwithmaria

In this episode of the Discover Strength Podcast, CEO and exercise physiologist Luke Carlson dives deep into the concept of progressive overload—a foundational principle of strength training. Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

We're all getting older and living longer lives than ever before. But as we age, we are faced with a higher risk of nutritional frailty. This is marked by unintentional weight loss, loss of muscle mass and strength which increases the likelihood of disability. In this podcast episode, I highlight how our nutrition needs change as we age and why a firm focus is needed in preserving muscle mass through a combination of resistance exercise and additional protein.Links referred to in the podcastReview of protein supplementation combined with resistance training in older adults https://pubmed.ncbi.nlm.nih.gov/38753309Episode transcriptTo access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript' tab https://thinkingnutrition.buzzsprout.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

A leader for conducting rigorous randomized trials of humans along with animal models for understanding nutrition and metabolism, Dr. Kevin Hall is a Senior Investigator at the National Institutes of Health, and Section Chief of the Integrative Physiology Section, NIDDK. In this podcast, we reviewed his prolific body of research a recent publications. The timing of optimizing our diet and nutrition seems apropos, now that we're in in the midst of the holiday season!Below is a video snippet of our conversation on his ultra-processed food randomized trial.Full videos of all Ground Truths podcasts can be seen on YouTube here. The current one is here. If you like the YouTube format, please subscribe! The audios are also available on Apple and Spotify.Note: I'll be doing a Ground Truths Live Chat on December 11th at 12 N EST, 9 AM PST, so please mark your calendar and join!Transcript with links to publications and audioEric Topol (00:05):Well, hello. This is Eric Topol with Ground Truths, and I'm really delighted to have with me today, Dr. Kevin Hall from the NIH. I think everybody knows that nutrition is so important and Kevin is a leader in doing rigorous randomized trials, which is not like what we usually see with large epidemiologic studies of nutrition that rely on food diaries and the memory of participants. So Kevin, it's really terrific to have you here.Kevin Hall (00:34):Thanks so much for the invitation.Ultra-Processed FoodsEric Topol (00:36):Yeah. Well, you've been prolific and certainly one of the leaders in nutrition science who I look to. And what I thought we could do is go through some of your seminal papers. There are many, but I picked a few and I thought we'd first go back to the one that you published in Cell Metabolism. This is ultra-processed diets cause excessive caloric intake and weight gain. (Main results in graph below.) So maybe you can take us through the principle findings from that trial.Kevin Hall (01:10):Yeah, sure. So that was a really interesting study because it's the first randomized control trial that's investigated the role of ultra-processed foods in potentially causing obesity. So we've got, as you mentioned, lots and lots of epidemiological data that have made these associations between people who consume diets that are very high in ultra-processed foods as having greater risk for obesity. But those trials are not demonstrating causation. I mean, they suggest a strong link. And in fact, the idea of ultra-processed foods is kind of a new idea. It's really sort of appeared on the nutrition science stage probably most prominently in the past 10 years or so. And I first learned about this idea of ultra-processed foods, which is really kind of antithetical to the way most nutrition scientists think about foods. We often think about foods as nutrient delivery vehicles, and we kind of view foods as being the fraction of carbohydrates versus fats in them or how much sodium or fiber is in the foods.Kevin Hall (02:17):And along came this group in Brazil who introduced this new way of classifying foods that completely ignores the nutrient composition and says what we should be doing is classifying foods based on the extent and purpose of processing of foods. And so, they categorize these four different categories. And in the fourth category of this so-called NOVA classification scheme (see graphic below) , they identified something called ultra-processed foods. There's a long formal definition and it's evolved a little bit over the years and continues to evolve. But the basic ideas that these are foods that are manufactured by industries that contain a lot of purified ingredients made from relatively cheap agricultural commodity products that basically undergo a variety of processes and include additives and ingredients that are not typically found in home kitchens, but are typically exclusively in manufactured products to create the wide variety of mostly packaged goods that we see in our supermarkets.Kevin Hall (03:22):And so, I was really skeptical that there was much more about the effects of these foods. Other than that they typically have high amounts of sugar and saturated fat and salt, and they're pretty low in fiber. And so, the purpose of this study was to say, okay, well if there's something more about the foods themselves that is causing people to overconsume calories and gain weight and eventually get obesity, then we should do a study that's trying to test for two diets that are matched for these various nutrients of concern. So they should be matched for the macronutrients, they should be matched for the sugar content, the fat, the sodium, the fiber, and people should just be allowed to eat whatever they want and they shouldn't be trying to change their weight in any way. And so, the way that we did this was, as you mentioned, we can't just ask people to report what they're eating.Kevin Hall (04:19):So what we did was we admitted these folks to the NIH Clinical Center and to our metabolic ward, and it's a very artificial environment, but it's an environment that we can control very carefully. And so, what we basically did is take control over their food environment and we gave them three meals a day and snacks, and basically for a two-week period, they had access to meals that were more than 80% of calories coming from ultra-processed foods. And then in random order, they either received that diet first and give them simple instructions, eat as much as little as you want. We're going to measure lots of stuff. You shouldn't be trying to change your weight or weight that gave them a diet that had no calories from ultra-processed foods. In fact, 80% from minimally processed foods. But again, both of these two sort of food environments were matched for these nutrients that we typically think of as playing a major role in how many calories people choose to eat.Kevin Hall (05:13):And so, the basic idea was, okay, well let's measure what these folks eat. We gave them more than double the calories that they would require to maintain their weight, and what they didn't know was that in the basement of the clinical center where the metabolic kitchen is, we had all of our really talented nutrition staff measuring the leftovers to see what it was that they didn't eat. So we knew exactly what we provided to them and all the foods had to be in our nutrition database and when we compute what they actually ate by difference, so we have a very precise estimate about not only what foods they chose to ate, but also how many calories they chose to eat, as well as the nutrient composition.And the main upshot of all that was that when these folks were exposed to this highly ultra-processed food environment, they spontaneously chose to eat about 500 calories per day more over the two-week period they were in that environment then when the same folks were in the environment that had no ultra-processed foods, but just minimally processed foods. They not surprisingly gained weight during the ultra-processed food environment and lost weight and lost body fat during the minimally processed food environment. And because those diets were overall matched for these different nutrients, it didn't seem to be that those were the things that were driving this big effect. So I think there's a couple of big take homes here. One is that the food environment really does have a profound effect on just the biology of how our food intake is controlled at least over relatively short periods of time, like the two-week periods that we were looking at. And secondly, that there's something about ultra-processed foods that seem to be driving this excess calorie intake that we now know has been linked with increased risk of obesity, and now we're starting to put some of the causal pieces together that really there might be something in this ultra-processed food environment that's driving the increased rates of obesity that we've seen over the past many decades.Eric Topol (07:18):Yeah, I mean I think the epidemiologic studies that make the link between ultra-processed foods and higher risk of cancer, cardiovascular disease, type 2 diabetes, neurodegenerative disease. They're pretty darn strong and they're backed up by this very rigorous study. Now you mentioned it short term, do you have any reason to think that adding 500 calories a day by eating these bad foods, which by the way in the American diet is about 60% or more of the average American diet, do you have any inkling that it would change after a few weeks?Kevin Hall (07:54):Well, I don't know about after a few weeks, but I think that one of the things that we do know about body weight regulation and how it changes in body weight impact both metabolism, how many calories were burning as well as our appetite. We would expect some degree of moderation of that effect eventually settling in at a new steady state, that's probably going to take months and years to achieve. And so the question is, I certainly don't believe that it would be a 500 calorie a day difference indefinitely. The question is when would that difference converge and how much weight would've been gained or lost when people eventually reached that new plateau? And so, that's I think a really interesting question. Some folks have suggested that maybe if you extrapolated the lines a little bit, you could predict when those two curves might eventually converge. That's an interesting thought experiment, but I think we do need some longer studies to investigate how persistent are these effects. Can that fully explain the rise in average body weight and obesity rates that have occurred over the past several decades? Those are open questions.Eric Topol (09:03):Yeah. Well, I mean, I had the chance to interview Chris van Tulleken who wrote the book, Ultra-Processed People and I think you might remember in the book he talked about how he went on an ultra-processed diet and gained some 20, 30 pounds in a short time in a month. And his brother, his identical twin brother gained 50, 60 pounds, and so it doesn't look good. Do you look at all the labels and avoid all this junk and ultra-processed food now or are you still thinking that maybe it's not as bad as it looks?Kevin Hall (09:38):Well, I mean I think that I certainly learned a lot from our studies, and we are continuing to follow this up to try to figure out what are the mechanisms by which this happen. But at the same time, I don't think we can throw out everything else we know about nutrition science. So just because we match these various nutrients in this particular study, I think one of the dangers here is that as you mentioned, there's 60% of the food environment in the US and Great Britain and other places consist of these foods, and so they're unavoidable to some extent, right? Unless you're one of these privileged folks who have your backyard garden and your personal chef who can make all of your foods, I'm certainly not one of those people, but for the vast majority of us, we're going to have to incorporate some degree of ultra-processed foods in our day-to-day diet.Kevin Hall (10:24):The way I sort of view it is, we really need to understand the mechanisms and before we understand the mechanisms, we have to make good choices based on what we already know about nutrition science, that we should avoid the foods that have a lot of sugar in them. We should avoid foods that have a lot of saturated fat and sodium. We should try to choose products that contain lots of whole grains and legumes and fruits and vegetables and things like that. And there's some of those, even in the ultra-processed food category. I pretty regularly consume a microwavable ready meal for lunch. It tends to be pretty high in whole grains and legumes and low in saturated fat and sugar and things like that. But to engineer a food that can heat up properly in a microwave in four minutes has some ultra-processing technology involved there. I would be pretty skeptical that that's going to cause me to have really poor health consequences as compared to if I had the means to eat homemade French fries every day in tallow. But that's the kind of comparison that we have to think about.Eric Topol (11:36):But I think what you're touching on and maybe inadvertently is in that NOVA class four, the bad ultra-processed foods, there's a long, long list of course, and some of those may be worse than others, and we haven't seen an individual ranking of these constituents. So as you're alluding to what's in that microwave lunch probably could be much less concerning than what's in these packaged snacks that are eaten widely. But I would certainly agree that we don't know everything about this, but your study is one of the most quoted studies ever in the ultra-processed food world. Now, let me move on to another trial that was really important. This was published in Nature Medicine and it's about a plant-based diet, which is of course a very interesting diet, low-fat versus an animal-based ketogenic diet. Also looking at energy intake. Can you take us through that trial?Plant-Based, Low Fat Diet vs Animal-Based, Low Carbohydrate Ketogenic DietKevin Hall (12:33):Sure. So it's actually interesting to consider that trial in the context of the trial we just talked about because both of these diets that we tested in this trial were relatively low in ultra-processed foods, and so both of them contained more than a kilogram of non-starchy vegetables as a base for designing these, again, two different food environments. Very similar overall study design where people again were exposed to either diets that were vegan plant-based diet that was really high in starches and was designed to kind of cause big insulin increases in the blood after eating the meals. And the other diet had very, very few carbohydrates of less than 10% in total, and we built on that kind of non-starchy vegetable base, a lot of animal-based products to kind of get a pretty high amount of fat and having very low carbohydrates. Both diets in this case, like I mentioned, were pretty low in ultra-processed foods, but what we were really interested in here was testing this idea that has come to prominence recently, that high carbohydrate diets that lead to really large glucose excursions after meals that cause very high insulin levels after meals are particularly obesogenic and should cause you to be hungrier than compared to a diet that doesn't lead to those large swings in glucose and insulin and the prototypical case being one that's very low in carbohydrate and might increase the level of ketones that are floating around in your blood, which are hypothesized to be an appetite suppressant. Same sort of design, these minimally processed diets that one was very high in carbs and causes large swings in insulin and the other that's very low in carbs and causes increases in ketones.Kevin Hall (14:22):We ask people, again, while you're in one food environment or the other, don't be trying to gain weight or lose weight, eat as much or as little as you'd like, and we're going to basically measure a lot of things. They again, don't know what the primary outcome of the study is. We're measuring their leftovers afterwards. And so, the surprise in this particular case was that the diet that caused the big swings in glucose and insulin did not lead to more calorie consumption. In fact, it led to about 700 calories per day less than when the same people were exposed to the ketogenic diet. Interestingly, both food environments caused people to lose weight, so it wasn't that we didn't see the effect of people over consuming calories on either diet, so they were reading fewer calories in general than they were when they came in, right. They're probably eating a pretty ultra-processed food diet when they came in. We put them on these two diets that varied very much in terms of the macronutrients that they were eating, but both were pretty minimally processed. They lost weight. They ended up losing more body fat on the very low-fat high carb diet than the ketogenic diet, but actually more weight on the ketogenic diet than the low-fat diet. So there's a little bit of a dissociation between body fat loss and weight loss in this study, which was kind of interesting.Eric Topol (15:49):Interesting. Yeah, I thought that was a fascinating trial because plant-based diet, they both have their kind of camps, you know.Kevin Hall (15:57):Right. No, exactly.Immune System Signatures for Vegan vs Ketogenic DietsEric Topol (15:58):There are people who aren't giving up on ketogenic diet. Of course, there's some risks and some benefits and there's a lot of interest of course with the plant-based diet. So it was really interesting and potentially the additive effects of plant-based with avoidance or lowering of ultra-processed food. Now, the more recent trial that you did also was very interesting, and of course I'm only selecting ones that I think are particularly, there are a lot of trials you've done, but this one is more recent in this year where you looked at vegan versus ketogenic diets for the immune signature, immune response, which is really important. It's underplayed as its effect, and so maybe you can take us through that one.[Link to a recent Nature feature on this topic, citing Dr. Hall's work]Kevin Hall (16:43):Yeah, so just to be clear, it's actually the same study, the one that we just talked about. This is a secondary sort of analysis from a collaboration we had with some folks at NIAID here at the NIH to try to evaluate immune systems signatures in these same folks who wonder what these two changes in their food environment. One is vegan, high carbohydrate low-fat diet and the other, the animal-based ketogenic diet. And again, it was pretty interesting to me that we were able to see really substantial changes in how the immune system was responding. First of all, both diets again seem to have improved immune function, both adaptive and innate immune function as compared to their baseline measurements when they came into the study. So when they're reading their habitual diet, whatever that is typically high in ultra-processed foods, they switched to both of these diets.Kevin Hall (17:39):We saw market changes in their immune system even compared to baseline. But when we then went and compared the two diets, they were actually divergent also, in other words, the vegan diet seemed to stimulate the innate immune system and the ketogenic diet seemed to stimulate the adaptive immune system. So these are the innate immune system can be thought of. Again, I'm not an immunologist. My understanding is that this is the first line defense against pathogens. It happens very quickly and then obviously the adaptive immune system then adapts to a specific pathogen over time. And so, this ability of our diet to change the immune system is intriguing and how much of that has to do with influencing the gut microbiota, which obviously the gut plays a huge role in steering our immune system in one direction versus another. I think those are some really intriguing mechanistic questions that are really good fodder for future research.Eric Topol (18:42):Yeah, I think it may have implications for treatment of autoimmune diseases. You may want to comment about that.Kevin Hall (18:51):Yeah, it's fascinating to think about that the idea that you could change your diet and manipulate your microbiota and manipulate your gut function in a way to influence your immune system to steer you away from a response that may actually be causing your body damage in your typical diet. It's a fascinating area of science and we're really interested to follow that up. I mean, it kind of supports these more anecdotal reports of people with lupus, for example, who've reported that when they try to clean up their diet for a period of time and eliminate certain foods and eliminate perhaps even ultra-processed food products, that they feel so much better that their symptoms alleviate at least for some period of time. Obviously, it doesn't take the place of the therapeutics that they need to take, but yeah, we're really interested in following this up to see what this interaction might be.Eric Topol (19:46):Yeah, it's fascinating. It also gets to the fact that certain people have interesting responses. For example, those with epilepsy can respond very well to a ketogenic diet. There's also been diet proposed for cancer. In fact, I think there's some even ongoing trials for cancer of specific diets. Any comments about that?Kevin Hall (20:10):Yeah, again, it's a really fascinating area. I mean, I think we kind of underappreciate and view diet in this lens of weight loss, which is not surprising because that's kind of where it's been popularized. But I think the role of nutrition and how you can manipulate your diet and still you can have a very healthy version of a ketogenic diet. You can have a very healthy version of a low-fat, high carb diet and how they can be used in individual cases to kind of manipulate factors that might be of concern. So for example, if you're concerned about blood glucose levels, clearly a ketogenic diet is moderating those glucose levels over time, reducing insulin levels, and that might have some positive downstream consequences and there's some potential downsides. Your apoB levels might go up. So, you have to kind of tune these things to the problems and the situations that individuals may face. And similarly, if you have issues with blood glucose control, maybe a high carbohydrate diet might not be for you, but if that's not an issue and you want to reduce apoB levels, it seems like that is a relatively effective way to do that, although it does tend to increase fasting triglyceride levels.Kevin Hall (21:27):So again, there's all of these things to consider, and then when you open the door beyond traditional metabolic health markers to things like inflammation and autoimmune disease as well as some of these other things like moderating how cancer therapeutics might work inside the body. I think it's a really fascinating and interesting area to pursue.Eric Topol (21:55):No question about it. And that also brings in the dimension of the gut microbiome, which obviously your diet has a big influence, and it has an influence on your brain, brain-gut axis, and the immune system. It's all very intricate, a lot of feedback loops and interactions that are not so easy to dissect, right?Kevin Hall (22:16):Absolutely. Yeah, especially in humans. That's why we rely on our basic science colleagues to kind of figure out these individual steps in these chains. And of course, we do need human experiments and carefully controlled experiments to see how much of that really translates to humans, so we need this close sort of translational partnership.On the Pathogenesis of Obesity, Calories In and Calories OutEric Topol (22:35):Yeah. Now, you've also written with colleagues, other experts in the field about understanding the mechanisms of pathogenesis of obesity and papers that we'll link to. We're going to link to everything for what we've been discussing about calories in, calories out, and that's been the longstanding adage about this. Can you enlighten us, what is really driving obesity and calories story?Kevin Hall (23:05):Well, I co-organized a meeting for the Royal Society, I guess about a year and a half ago, and we got together all these experts from around the world, and the basic message is that we have lots of competing theories about what is driving obesity. There's a few things that we all agree on. One is that there is a genetic component. That adiposity in a given environment is somewhere between 40% to 70% heritable, so our genes play a huge role. It seems like there's certain genes that can play a major role. Like if you have a mutation in leptin, for example, or the leptin receptor, then this can have a monogenic cause of obesity, but that's very, very rare. What seems to be the case is that it's a highly polygenic disease with individual gene variants contributing a very, very small amount to increased adiposity. But our genes have not changed that much as obesity prevalence has increased over the past 50 years. And so, something in the environment has been driving that, and that's where the real debates sort of starts, right?Kevin Hall (24:14):I happen to be in the camp that thinks that the food environment is probably one of the major drivers and our food have changed substantially, and we're trying to better understand, for example, how ultra-processed foods which have risen kind of in parallel with the increased prevalence of obesity. What is it about ultra-processed foods that tend to drive us to overconsume calories? Other folks focus maybe more on what signals from the body have been altered by the foods that we're eating. They might say that the adipose tissue because of excess insulin secretion for example, is basically driven into a storage mode and that sends downstream signals that are eventually sensed by the brain to change our appetite and things like that. There's a lot of debate about that, but again, I think that these are complementary hypotheses that are important to sort out for sure and important to design experiments to try to figure out what is more likely. But there is a lot of agreement on the idea that there's something in our environment has changed.Kevin Hall (25:17):I think there's even maybe a little bit less agreement of exactly what that is. I think that there's probably a little bit more emphasis on the food environment as opposed to there are other folks who think increased pollution might be driving some of this, especially endocrine disrupting chemicals that have increased in prevalence. I think that's a viable hypothesis. I think we have to try to rank order what we think are the most likely and largest contributors. They could all be contributing to some extent and maybe more so in some people rather than others, but our goal is to try to, maybe that's a little simple minded, but let's take the what I think is the most important thing and let's figure out the mechanisms of that most important thing and we'll, number one, determine if it is the most important thing. In my case, I think something about ultra-processed foods that are driving much of what we're seeing. If we could better understand that, then we could both advise consumers to avoid certain kinds of foods because of certain mechanisms and still be able to consume some degree of ultra-processed foods. They are convenient and tasty and relatively inexpensive and don't require a lot of skill and equipment to prepare. But then if we focus on the true bad guys in that category because we really understand the mechanisms, then I think that would be a major step forward. But that's just my hypothesis.Eric Topol (26:43):Well, I'm with you actually. Everything I've read, everything I've reviewed on ultra-processed food is highly incriminating, and I also get frustrated that nothing is getting done about it, at least in this country. But on the other hand, it doesn't have to be either or, right? It could be both these, the glycemic index story also playing a role. Now, when you think about this and you're trying to sort out calories in and calories out, and let's say it's one of your classic experiments where you have isocaloric proteins and fat and carbohydrate exactly nailed in the different diets you're examining. Is it really about calories or is it really about what is comprising the calorie?Kevin Hall (27:29):Yeah, so I think this is the amazing thing, even in our ultra-processed food study, if we asked the question across those people, did the people who ate more calories even in the ultra-processed diet, did they gain more weight? The answer is yes.Kevin Hall (27:44):There's a very strong linear correlation between calorie intake and weight change. I tend to think that I started my career in this space focusing more on the metabolism side of the equation, how the body's using the calories and how much does energy expenditure change when you vary the proportion of carbs versus fat, for example. The effect size is there, they might be there, but they're really tiny of the order of a hundred calories per day. What really struck me is that when we just kind of changed people's food environments, the magnitude of the effects are like we mentioned, 500 to 700 calories per day differences. So I think that the real trick is to figure out how is it that the brain is regulating our body weight in some way that we are beginning to understand from a molecular perspective? What I think is less well understood is, how is that food intake control system altered by the food environment that we find ourselves in?The Brain and GLP-1 DrugsKevin Hall (28:42):There are a few studies now in mice that are beginning to look at how pathways in the brain that have been believed to be related to reward and not necessarily homeostatic control of food intake. They talk to the regions of the brain that are related to homeostatic control of food intake, and it's a reciprocal sort of feedback loop there, and we're beginning to understand that. And I think if we get more details about what it is in our foods that are modulating that system, then we'll have a better understanding of what's really driving obesity and is it different in different people? Are there subcategories of obesity where certain aspects of the food environment are more important than others, and that might be completely flipped in another person. I don't know the answer to that question yet, but it seems like there are certain common factors that might be driving overall changes in obesity prevalence and how they impact this reward versus homeostatic control systems in the brain, I think are really fascinating questions.Eric Topol (29:43):And I think we're getting much more insight about this circuit of the reward in the brain with the food intake, things like optogenetics, many ways that we're getting at this. And so, it's fascinating. Now, that gets me to the miracle drug class GLP-1, which obviously has a big interaction with obesity, but of course much more than that. And you've written about this as well regarding this topic of sarcopenic obesity whereby you lose a lot of weight, but do you lose muscle mass or as you referred to earlier, you lose body fat and maybe not so much muscle mass. Can you comment about your views about the GLP-1 family of drugs and also about this concern of muscle mass loss?Kevin Hall (30:34):Yeah, so I think it's a really fascinating question, and we've been trying to develop mathematical models about how our body composition changes with weight gain and weight loss for decades now. And this has been a long topic, one of the things that many people may not realize is that people with obesity don't just have elevated adiposity, they also have elevated muscle mass and lean tissue mass overall. So when folks with obesity lose weight, and this was initially a pretty big concern with bariatric surgery, which has been the grandfather of ways that people have lost a lot of weight. The question has been is there a real concern about people losing too much weight and thereby becoming what you call sarcopenic? They have too little muscle mass and then they have difficulties moving around. And of course, there are probably some people like that, but I think what people need to realize is that folks with obesity tend to start with much higher amounts of lean tissue mass as well as adiposity, and they start off with about 50% of your fat-free mass, and the non-fat component of your body is skeletal muscle.Kevin Hall (31:45):So you're already starting off with quite a lot. And so, the question then is when you lose a lot of weight with the GLP-1 receptor agonist or with bariatric surgery, how much of that weight loss is coming from fat-free mass and skeletal muscle versus fat mass? And so, we've been trying to simulate that using what we've known about bariatric surgery and what we've known about just intentional weight loss or weight gain over the years. And one of the things that we found was that our sort of expectations for what's expected for the loss of fat-free mass with these different drugs as well as bariatric surgery, for the most part, they match our expectations. In other words, the expected amount of fat loss and fat free mass loss. The one outlier interestingly, was the semaglutide study, and in that case, they lost more fat-free mass than would be expected.Kevin Hall (32:44):Now, again, that's just raising a little bit of a flag that for whatever reason, from a body composition perspective, it's about a hundred people underwent these repeated DEXA scans in that study sponsored by Novo Nordisk. So it's not a huge number of people, but it's enough to really get a good estimate about the proportion of weight loss. Whether or not that has functional consequences, I think is the open question. There's not a lot of reports of people losing weight with semaglutide saying, you know what? I'm really having trouble actually physically moving around. I feel like I've lost a lot of strength. In fact, it seems to be the opposite, right, that the quality of the muscle there seems to be improved. They seem to have more physical mobility because they've lost so much more weight, that weight had been inhibiting their physical movement in the past.Kevin Hall (33:38):So it's something to keep an eye on. It's an open question whether or not we need additional therapies in certain categories of patients, whether that be pharmacological, there are drugs that are interesting that tend to increase muscle mass. There's also other things that we know increase muscle mass, right? Resistance exercise training, increase this muscle mass. And so, if you're really concerned about this, I certainly, I'm not a physician, but I think it's something to consider that if you go on one of these drugs, you might want to think about increasing your resistance exercise training, maybe increasing the protein content of your diet, which then can support that muscle building. But I think it's a really interesting open question about what the consequences of this might be in certain patient populations, especially over longer periods of time.Dietary Protein, Resistance Exercise, DEXA ScansEric Topol (34:30):Yeah, you've just emphasized some really key points here. Firstly, that resistance exercise is good for you anyway. And get on one of these drugs, why don't you amp it up or get it going? The second is about the protein diet, which it'd be interesting to get your thoughts on that, but we generally have too low of a protein diet, but then there are some who are advocating very high protein diets like one gram per pound, not just one gram per kilogram. And there have been studies to suggest that that very high protein diet could be harmful, but amping up the protein diet, that would be a countering thing. But the other thing you mentioned is a DEXA scan, which can be obtained very inexpensively, and because there's a variability in this muscle mass loss if it's occurring, I wonder if that's a prudent thing or if you just empirically would just do the things that you mentioned. Do you have any thoughts about that?Kevin Hall (35:32):Yeah, that's really a clinical question that I don't deal with on a day-to-day basis. And yeah, I think there's probably better people suited to that. DEXA scans, they're relatively inexpensive, but they're not readily accessible to everyone. I certainly wouldn't want to scare people away from using drugs that are now known to be very effective for weight loss and pretty darn safe as far as we can tell, just because they don't have access to a DEXA scanner or something like that.Eric Topol (36:00):Sure. No, that makes a lot of sense. I mean, the only reason I thought it might be useful is if you're concerned about this and you want to track, for example, how much is that resistant training doing?Kevin Hall (36:13):But I think for people who have the means to do that, sure. I can't see any harm in it for sure.Continuous Glucose Sensors?Eric Topol (36:19):Yeah. That gets me to another metric that you've written about, which is continuous glucose tracking. As you know, this is getting used, I think much more routinely in type one insulin diabetics and people with type 2 that are taking insulin or difficult to manage. And now in recent months there have been consumer approved that is no prescription needed, just go to the drugstore and pick up your continuous glucose sensor. And you've written about that as well. Can you summarize your thoughts on it?Kevin Hall (36:57):Yeah, sure. I mean, yeah, first of all, these tools have been amazing for people with diabetes and who obviously are diagnosed as having a relative inability to regulate their glucose levels. And so, these are critical tools for people in that population. I think the question is are they useful for people who don't have diabetes and is having this one metric and where you target all this energy into this one thing that you can now measure, is that really a viable way to kind of modulate your lifestyle and your diet? And how reliable are these CGM measurements anyway? In other words, do they give the same response to the same meal on repeated occasions? Does one monitor give the same response as another monitor? And those are the kinds of experiments that we've done. Again, secondary analysis, these trials that we talked about before, we have people wearing continuous glucose monitors all the time and we know exactly what they ate.Kevin Hall (37:59):And so, in a previous publication several years ago, we basically had two different monitors. One basically is on the arm, which is the manufacturer's recommendation, the other is on the abdomen, which is the manufacturer's recommendation. They're wearing them simultaneously. And we decided just to compare what were the responses to the same meals in simultaneous measurements. And they were correlated with each other thankfully, but they weren't as well predictive as you might expect. In other words, one device might give a very high glucose reading to consuming one meal and the other might barely budge, whereas the reverse might happen for a different meal. And so, we asked the question, if we were to rank the glucose spikes by one meal, so we have all these meals, let's rank them according to the glucose spikes of one device. Let's do the simultaneous measurements with the other device.Kevin Hall (38:53):Do we get a different set of rankings? And again, they're related to each other, but they're not overlapping. They're somewhat discordant. And so, then the question becomes, okay, well if I was basically using this one metric to kind of make my food decisions by one device, I actually start making different decisions compared to if I happen to have been wearing a different device. So what does this really mean? And I think this sort of foundational research on how much of a difference you would need to make a meaningful assessment about, yeah, this is actionable from a lifestyle perspective, even if that is the one metric that you're interested in. That sort of foundational research I don't think has really been done yet. More recently, we asked the question, okay, let's ignore the two different devices. Let's stick to the one where we put it on our arm, and let's ask the question.Kevin Hall (39:43):We've got repeated meals and we've got them in this very highly regimented and controlled environment, so we know exactly what people ate previously. We know the timing of the meals, we know when they did their exercise, we know how much they were moving around, how well they slept the night before. All of these factors we could kind of control. And the question that we asked in that study was, do people respond similarly to the same meal on repeated occasions? Is that better than when you actually give them very different meals? But they match overall for macronutrient content, for example. And the answer to that was surprisingly no. We had as much variability in the glucose response to the same person consuming the same meal on two occasions as a whole bunch of different meals. Which suggests again, that there's enough variability that it makes it difficult to then recommend on for just two repeats of a meal that this is going to be a meal that's going to cause your blood glucose to be moderate or blood glucose to be very high. You're going to have to potentially do this on many, many different occasions to kind of figure out what's the reliable response of these measurements. And again, that foundational research is typically not done. And I think if we're really going to use this metric as something that is going to change our lifestyles and make us choose some meals other than others, then I think we need that foundational research. And all we know now is that two repeats of the same meal is not going to do it.Eric Topol (41:21):Well, were you using the current biosensors of 2024 or were you using ones from years ago on that?Kevin Hall (41:27):No, we were using ones from several years ago when these studies were completed. But interestingly, the variability in the venous measurements to meal tests is also very, very different. So it's probably not the devices per se that are highly variable. It's that we don't really know on average how to predict these glucose responses unless there's huge differences in the glycemic load. So glycemic load is a very old concept that when you have very big differences in glycemic load, yeah, you can on average predict that one kind of meal is going to give rise to a much larger glucose excursion than another. But typically these kind of comparisons are now being made within a particular person. And we're comparing meals that might have quite similar glycemic loads with the claim that there's something specific about that person that causes them to have a much bigger glucose spike than another person. And that we can assess that with a couple different meals.Eric Topol (42:31):But also, we know that the spikes or the glucose regulation, it's very much affected by so many things like stress, like sleep, like exercise. And so, it wouldn't be at all surprising that if you had the exact same food, but all these other factors were modulated that it might not have the same response. But the other thing, just to get your comment on. Multiple groups, particularly starting in Israel, the Weizmann Institute, Eran Segal and his colleagues, and many subsequent have shown that if you give the exact same amount of that food, the exact same time to a person, they eat the exact same amount. Their glucose response is highly heterogeneous and variable between people. Do you think that that's true? That in fact that our metabolism varies considerably and that the glucose in some will spike with certain food and some won't.Kevin Hall (43:29):Well, of course that's been known for a long time that there's varying degrees of glucose tolerance. Just oral glucose tolerance tests that we've been doing for decades and decades we know is actually diagnostic, that we use variability in that response as diagnostic of type 2 diabetes.Eric Topol (43:49):I'm talking about within healthy people.Kevin Hall (43:53):But again, it's not too surprising that varying people. I mean, first of all, we have a huge increase in pre-diabetes, right? So there's various degrees of glucose tolerance that are being observed. But yeah, that is important physiology. I think the question then is within a given person, what kind of advice do we give to somebody about their lifestyle that is going to modulate those glucose responses? And if that's the only thing that you look at, then it seems like what ends up happening, even in the trials that use continuous glucose monitors, well big surprise, they end up recommending low carbohydrate diets, right? So that's the precision sort of nutrition advice because if that's the main metric that's being used, then of course we've all known for a very long time that lower carbohydrate diets lead to a moderated glucose response compared to higher carbohydrate diets. I think the real question is when you kind of ask the issue of if you normalize for glycemic load of these different diets, and there are some people that respond very differently to the same glycemic load meal compared to another person, is that consistent number one within that person?Kevin Hall (45:05):And our data suggests that you're going to have to repeat that same test multiple times to kind of get a consistent response and be able to make a sensible recommendation about that person should eat that meal in the future or not eat that meal in the future. And then second, what are you missing when that becomes your only metric, right? If you're very narrowly focused on that, then you're going to drive everybody to consume a very low carbohydrate diet. And as we know, that might be great for a huge number of people, but there are those that actually have some deleterious effects of that kind of diet. And if you're not measuring those other things or not considering those other things and put so much emphasis on the glucose side of the equation, I worry that there could be people that are being negatively impacted. Not to mention what if that one occasion, they ate their favorite food and they happen to get this huge glucose spike and they never eat it again, their life is worse. It might've been a complete aberration.Eric Topol (46:05):I think your practical impact point, it's excellent. And I think one of the, I don't know if you agree, Kevin, but one of the missing links here is we see these glucose spikes in healthy people, not just pre-diabetic, but people with no evidence of glucose dysregulation. And we don't know, they could be up to 180, 200, they could be prolonged. We don't know if the health significance of that, and I guess someday we'll learn about it. Right?Kevin Hall (46:36):Well, I mean that's the one nice thing is that now that we have these devices to measure these things, we can start to make these correlations. We can start to do real science to say, what a lot of people now presume is the case that these spikes can't be good for you. They must lead to increased risk of diabetes. It's certainly a plausible hypothesis, but that's what it is. We actually need good data to actually analyze that. And at least that's now on the table.Eric Topol (47:04):I think you're absolutely right on that. Well, Kevin, this has been a fun discussion. You've been just a great leader in nutrition science. I hope you'll keep up your momentum because it's pretty profound and I think we touched on a lot of the uncertainties. Is there anything that I didn't ask you that you wish I did?Kevin Hall (47:23):I mean, we could go on for hours, I'm sure, Eric, but this has been a fascinating conversation. I really appreciate your interest. Thank you.Eric Topol (47:30):Alright, well keep up the great stuff. We'll be following all your work in the years ahead, and thanks for joining us on Ground Truths today.**************************************Footnote, Stay Tuned: Julia Belluz and Kevin Hall have a book coming out next September titled “WHY WE EAT? Thank you for reading, listening and subscribing to Ground Truths.If you found this fun and informative please share it!All content on Ground Truths—its newsletters, analyses, and podcasts, are free, open-access.Paid subscriptions are voluntary. All proceeds from them go to support Scripps Research. Many thanks to those who have contributed—they have greatly helped fund our summer internship programs for the past two years. I welcome all comments from paid subscribers and will do my best to respond to them and any questions.Thanks to my producer Jessica Nguyen and to Sinjun Balabanoff for audio and video support at Scripps Research.Note on Mass Exodus from X/twitter:Many of you have abandoned the X platform for reasons that I fully understand. While I intend to continue to post there because of its reach to the biomedical community, I will post anything material here in the Notes section of Ground Truths on a daily basis and cover important topics in the newsletter/analyses. You can also find my posts at Bluesky: @erictopol.bsky.social, which is emerging as an outstanding platform for sharing life science. Get full access to Ground Truths at erictopol.substack.com/subscribe

In this episode of the Discover Strength Podcast, host Luke Carlson, CEO of Discover Strength and an exercise physiologist, dives into the fourth Workout Focus in this mini-series: momentary muscle failure. This concept shifts the emphasis from the number of reps or the weight lifted to the importance of training until you can no longer perform another repetition with perfect form.Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

Protein — how much do we need? What's the healthiest way to consume it? Can we get enough from plant-based diets? Until recent decades, protein hasn't been quite as prominent in public health discussions as sugar and fats.  However, with longer lifespans emphasizing the importance of protein for long-term health, and growing confusion around the quality and quantity of protein needed, it has become a highly debated macronutrient. In ‘Your Brain On… Protein', we explore: • The brain health benefits (and general health benefits) of protein • Plant-based protein vs. meat protein, and supplements like protein powders • How much protein we really need to eat every day • Ways we can all introduce more protein into our diets • Why ‘health' influencers are suddenly recommending unusually  high levels of protein consumption • How we measure the quality of proteins, including digestibility and absorption In this episode, we're joined by two fantastic nutrition experts: DR. MATTHEW NAGRA, nutritionist and science communicator. DR. ALAN FLANAGAN, esteemed nutrition scientist (previously featured in ‘Your Brain On… Sugar' and ‘Your Brain On… Fats' ‘Your Brain On' is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai. Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/ ‘Your Brain On... Protein' • SEASON 3 • EPISODE 10 (SEASON 3 FINALE!) ——— LINKS: Dr. Matt Nagra Instagram: https://www.instagram.com/dr.matthewnagra Website: https://drmatthewnagra.com/  Dr. Alan Flanagan Alan on Instagram: https://www.instagram.com/thenutritionaladvocate Alinea Nutrition: https://www.alineanutrition.com/ ——— REFERENCES: Dietary Patterns and Risk of Dementia: a Systematic Review and Meta-Analysis of Cohort Studies. https://doi.org/10.1007/s12035-015-9516-4 Dietary fat composition and dementia risk. https://doi.org/10.1016/j.neurobiolaging.2014.03.038 Dietary Protein and Amino Acids in Vegetarian Diets—A Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC6893534/ Animal vs Plant-Based Meat: A Hearty Debate. https://pubmed.ncbi.nlm.nih.gov/38934982/ High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. https://pubmed.ncbi.nlm.nih.gov/33599941/ Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. https://pubmed.ncbi.nlm.nih.gov/36822394/ Digestibility issues of vegetable versus animal proteins: protein and amino acid requirements--functional aspects. https://pubmed.ncbi.nlm.nih.gov/23964409/ Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in Humans. https://doi.org/10.1002/mnfr.201900751 No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. https://pubmed.ncbi.nlm.nih.gov/29722584/ Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. https://pubmed.ncbi.nlm.nih.gov/33383165/ The health effects of soy: A reference guide for health professionals. https://pmc.ncbi.nlm.nih.gov/articles/PMC9410752/ The Effect of Plant-Based Protein Ingestion on Athletic Ability in Healthy People—A Bayesian Meta-Analysis with Systematic Review of Randomized Controlled Trials. https://www.mdpi.com/2072-6643/16/16/2748 Effects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials. https://doi.org/10.1016/j.clnu.2024.06.013 Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. https://pubmed.ncbi.nlm.nih.gov/36822394/

Was ist seelische Überlastung und welche Strategien können uns helfen? Sinja und Boris sprechen über verschiedene Strategien, wie wir durch Schreiben, Spaziergänge, Sport und Meditation wieder zu emotionaler Balance finden können. Die beiden bieten praxisnahe Tipps und wertvolle Einsichten, um Gedanken zu sortieren und das emotionale Wohlbefinden zu steigern. Wie gefällt dir Verstehen, fühlen, glücklich sein? Erzähle es uns hier.Hintergründe und Studien:Strategien bei seelischer Überlastung Link zur Übersicht Unterstützung bei der Suche nach professioneller Hilfe findest du hier: Medizinischer Notdienst: 116 117 (auch im Online-Angebot) Akuthilfe bietet z.B. die Telefonseelsorge 0800 1110111 sowie 0800 1110222 Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological science, 8(3), 162-166. Link zur Studie Van Emmerik, A. A., Reijntjes, A., & Kamphuis, J. H. (2013). Writing therapy for posttraumatic stress: a meta-analysis. Psychotherapy and psychosomatics, 82(2), 82-88. Link zur Studie Ming-li, C., Hui-hui, Y., Yuan, L., Qian, L., & Fang, P. (2014). Effect of Short Term Expressive Writing on Stress Reactio. Chinese journal of clinical psychology, 1128-1132. Link zur Studie Schaefer, S., Lövdén, M., Wieckhorst, B., & Lindenberger, U. (2010). Cognitive performance is improved while walking: Differences in cognitive–sensorimotor couplings between children and young adults. European Journal of Developmental Psychology, 7, 371 - 389. https://doi.org/10.1080/17405620802535666. Link zur Studie Song, C., Ikei, H., & Miyazaki, Y. (2016). Physiological effects of nature therapy: A review of the research in Japan. International journal of environmental research and public health, 13(8), 781. Link zur Studie Rudolph, D., & McAuley, E. (1998). Cortisol and affective responses to exercise.. Journal of sports sciences, 16 2, 121-8 . https://doi.org/10.1080/026404198366830. Link zur Studie Wang, C., Tian, Z., & Luo, Q. (2023). The impact of exercise on mental health during the COVID-19 pandemic: a systematic review and meta-analysis. Frontiers in Public Health, 11. https://doi.org/10.3389/fpubh.2023.1279599. Link zur StudieWilke, J., Giesche, F., Klier, K., Vogt, L., Herrmann, E., & Banzer, W. (2019). Acute Effects of Resistance Exercise on Cognitive Function in Healthy Adults: A Systematic Review with Multilevel Meta-Analysis. Sports Medicine, 49, 905-916. https://doi.org/10.1007/s40279-019-01085-x. Link zur Studie Dutheil, F., Danini, B., Bagheri, R., Fantini, M. L., Pereira, B., Moustafa, F., ... & Navel, V. (2021). Effects of a short daytime nap on the cognitive performance: a systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(19), 10212 Link zur Studie Unsere allgemeinen Datenschutzrichtlinien finden Sie unter https://art19.com/privacy. Die Datenschutzrichtlinien für Kalifornien sind unter https://art19.com/privacy#do-not-sell-my-info abrufbar.

Dr. Ben Bikman, a biomedical scientist and professor of cell biology, discusses the phenomenon of anabolic resistance.Anabolic resistance, primarily a problem associated with aging, refers to the reduced ability of muscles to synthesize protein in response to anabolic stimuli, such as protein intake and resistance exercise. This condition leads to a decline in muscle mass and function over time, contributing to a loss of physical capacity, increased risk of falls, and a greater dependency on others for daily living.Dr. Bikman emphasizes the importance of muscle mass for overall health. Beyond physical function, muscle plays a crucial role in metabolic regulation, particularly glucose metabolism and insulin sensitivity. Muscle acts as a “glucose sink,” helping to regulate blood glucose levels and maintain insulin sensitivity. Therefore, maintaining muscle mass is vital for preventing metabolic disorders and enhancing longevity and health span.Anabolic resistance is influenced by various age-related factors, including hormonal changes, reduced physical activity, insufficient protein intake, and chronic illnesses such as insulin resistance. The key intracellular signal involved in muscle protein synthesis is the mTOR1 pathway, which becomes less responsive with age and insulin resistance. Dr. Bikman also discusses the controversial use of rapamycin, a drug promoted by some longevity enthusiasts, which can inhibit mTOR1 and potentially exacerbate anabolic resistance and insulin resistance.To combat anabolic resistance, Dr. Bikman highlights the importance of dietary and exercise interventions. Older adults require higher protein intake, particularly high-quality protein sources rich in leucine, to stimulate muscle protein synthesis effectively. Additionally, resistance exercise is crucial, with a focus on going to muscle fatigue to promote maximal muscle protein synthesis. Dr. Bikman stresses the need for older adults to prioritize resistance exercise over aerobic exercise to maintain muscle mass and function.Dr. Bikman concludes by emphasizing the societal benefits of maintaining muscle mass and combating anabolic resistance. Strong, healthy, and independent individuals contribute to stronger communities and reduced economic burdens. By adopting proper dietary and exercise habits, individuals can improve their muscle health, enhance their quality of life, and increase their longevity.https://www.insuliniq.com 01:08 - Defining Anabolic Resistance02:15 - Impact of Aging on Muscle Protein Synthesis03:15 - Role of Anabolic Stimuli in Muscle Growth05:15 - Risks Associated with Loss of Muscle Mass06:17 - Muscle's Role in Metabolic Health07:19 - Muscle Mass and Longevity10:24 - Age-Related Factors: Hormones and Physical Activity11:10 - Biochemical Signaling and mTOR1 Pathway13:28 - Controversy Around Rapamycin and Longevity15:43 - Rapamycin's Impact on Muscle and Testosterone17:42 - Nutrient Sensing and mTOR1 Activation18:40 - Importance of Leucine in Protein Synthesis19:54 - Hormonal Regulation of mTOR120:55 - Consequences of Anabolic Resistance21:52 - Combating Anabolic Resistance: Dietary Strategies24:05 - Importance of High-Quality Protein Sources26:05 - Role of Resistance Exercise in Combating Anabolic Resistance28:55 - Exercise Protocols for Older Adults30:55 - Importance of Resistance Exercise Over Aerobic Exercise32:55 - Conclusion and Societal Benefits of Muscle HealthReferences:Due to character length constraints, references are not posted here. For a complete list, please email: support@insuliniq.com with your request. Hosted on Acast. See acast.com/privacy for more information.

Send us a Text Message.In this episode, Dr. Armstrong and Corbin Bruton examine the sensational claim that "Weightlifting is Dead," as reported by Muscle Journal. The hosts debunk the article's exaggerated criticisms of traditional weightlifting and introduce listeners to the concept of compensatory acceleration training (CAT). They discuss the integration of bands and chains to optimize resistance and muscle engagement, highlighting the contributions of pioneers like Dr. Fred Hatfield and Louie Simmons. Whether you're a seasoned lifter or just starting your fitness journey, this episode provides valuable insights into effective resistance training techniques for… aging well.Links:https://www.xbarfit.com/powerReferences:Anderson, C. E., Sforzo, G. A., & Sigg, J. A. (2008). The effects of combining elastic and free weight resistance on strength and power in athletes. Journal of Strength and Conditioning Research, 22(2), 567-574. doi: 10.1519/JSC.0b013e3181634d1e. PMID: 18550975  Bergquist, R., Iversen, V. M., Mork, P. J., & Fimland, M. S. (2018). Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics, 61, 5-13. doi: 10.1515/hukin-2017-0137. PMCID: PMC5873332, PMID: 29599855.  Colado, J. C., & Triplett, N. T. (2008). Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. Journal of Strength and Conditioning Research, 22(5), 1441-1448. doi: 10.1519/JSC.0b013e31817ae67a. PMID: 18714245.  Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 49(2), 159-169.  Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal Responses and Adaptations to Resistance Exercise and Training. Sports Medicine, 35(4), 339-361.  TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace of aging well.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the Show.Have questions you want answered and topics you want discussed on the Aging Well Podcast? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast

Primary Points of the Podcast:* Execute with Laser Precision: Dr. Mishra emphasizes the importance of being coherent, directional, and intense in one's efforts. He draws a parallel to how lasers work—maintaining focus, aiming precisely, and concentrating energy in a small area—to illustrate how to enhance productivity and achieve life goals. He suggests reflecting on past successes, setting specific goals, creating a "to-done" list, surrounding oneself with disciplined individuals, executing tasks with enthusiasm, and serving others.* Biohacking Power of Exercise: The podcast highlights the critical role of exercise in preventing disease and promoting health. Dr. Mishra discusses how exercise releases molecules called exerkines that help prevent various diseases and improve overall health. He encourages regular and relentless exercise as a proven method to enhance longevity and vitality, comparing its effects to expensive and unproven biohacking methods.* Resistance Exercise to Reduce Inflammation: Dr. Mishra delves into the benefits of resistance exercise, particularly its ability to reduce inflammation. He explains that resistance exercise increases the levels of specific molecules like IL-6 and IL-1RA, which have anti-inflammatory effects. This type of exercise is essential for reducing chronic inflammation, which is linked to numerous diseases, thereby promoting overall health and longevity.* Vitality Action Suggestions: Throughout the podcast, actionable suggestions are provided to listeners, including the importance of consistent exercise, focusing efforts on specific goals, and reflecting on past achievements to build upon them. Dr. Mishra also emphasizes the significance of a supportive environment and maintaining enthusiasm in daily tasks.* Community and Resources: Dr. Mishra encourages listeners to engage with the Vitality Explorer community by subscribing to the Substack site for detailed scientific posts and references. He announces the first-ever Vyverse Vitality Meetup for paid subscribers, aimed at fostering discussions, questions, and vital connections. The podcast aims to be a comprehensive resource for optimizing vitality through science-based insights and community support.VyVerse is a reader-supported publication. Consider becoming a paid subscriber to gain access to over 500 posts & podcasts. Paid subscribers will also be invited to the first ever VyVerse Vitality Meet Up on July 31st at 5 pm PT / 8 pm ET. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit vitalityexplorers.substack.com/subscribe

This episode originally aired as #251 on 8/6/2022. This is part of a series of shows helping you discover, or rediscover, free or cheap things that you can do today to improve your health and the health of your family! Learn some super impactful things that when stacked together become incredibly beneficial. Plus most of them don't cost you a penny!!Products:Jared's favorite lip balmsVitality Nutrition Nano-Silver Skin GelEndure Performance Electrolyte DropsAdditional Information:#416: VR Vintage: 10 Free or Cheap Things You Can Do Today to Improve Your Health!Visit the podcast website here: VitalityRadio.comYou can follow @vitalityradio and @vitalitynutritionbountiful on Instagram, or Vitality Radio and Vitality Nutrition on Facebook. Join us also in the Vitality Radio Podcast Listener Community on Facebook. Shop the products that Jared mentions at vitalitynutrition.com. Let us know your thoughts about this episode using the hashtag #vitalityradio and please rate and review us on Apple Podcasts. Thank you!Please also join us on the Dearly Discarded Podcast with Jared St. Clair.Just a reminder that this podcast is for educational purposes only. The FDA has not evaluated the podcast. The information is not intended to diagnose, treat, cure, or prevent any disease. The advice given is not intended to replace the advice of your medical professional.

In this episode of The Shoulder Physio podcast, I am joined by Kim Bennell, a professor and research physiotherapist from the University of Melbourne. Kim has been involved in designing and implementing dozens of clinical trials over her many years of research and is a true giant of the physiotherapy profession. In this episode we discuss something novel. We venture into the world of physiotherapists providing dietary advice for people with knee osteoarthritis, which might be controversial. Kim has just published a landmark clinical trial on this very topic. We also delve into exercise for knee and hip osteoarthritis and whether there is an ideal dose or adherence level that leads to superior clinical outcomes. This is based on a recent review and there is some surprising results. Don't miss this enlightening episode with professor Kim Bennell. Key Papers: 1. Allison K et al. Alternative models to support weight loss in chronic musculoskeletal conditions: effectiveness of a physiotherapist-delivered intensive diet programme for knee osteoarthritis, the POWER randomised controlled trial. Br J Sports Med. 2024 May 2;58(10):538-547. doi: 10.1136/bjsports-2023-107793. PMID: 38637135.2. 2. Lawford BJ et al. How Does Exercise, With and Without Diet, Improve Pain and Function in Knee Osteoarthritis? A Secondary Analysis of a Randomized Controlled Trial Exploring Potential Mediators of Effects. Arthritis Care Res (Hoboken). 2023 Nov;75(11):2316-2327. doi: 10.1002/acr.25140. Epub 2023 Jun 15. PMID: 37128836; PMCID: PMC10952828. 3. Marriott KA et al. Are the Effects of Resistance Exercise on Pain and Function in Knee and Hip Osteoarthritis Dependent on Exercise Volume, Duration, and Adherence? A Systematic Review and Meta-Analysis. Arthritis Care Res (Hoboken). 2024 Jun;76(6):821-830. doi: 10.1002/acr.25313. Epub 2024 Apr 15. PMID: 38317328. 4. Bailey DL, Holden MA, Foster NE, et al. Defining adherence to therapeutic exercise for musculoskeletal pain: a systematic review. British Journal of Sports Medicine 2020;54:326-331. 5. Nicolson PJA, Hinman RS, Wrigley TV, Stratford PW, Bennell KL. Self-reported Home Exercise Adherence: A Validity and Reliability Study Using Concealed Accelerometers. J Orthop Sports Phys Ther. 2018 Dec;48(12):943-950. doi: 10.2519/jospt.2018.8275. Epub 2018 Jul 27. PMID: 30053792. The Shoulder Physio Online Course is on sale for a limited time! Connect with Jared and guests: Jared on Instagram: @‌shoulder_physio Jared on Twitter: @‌jaredpowell12 Kim on Twitter: @kimbennell The Centre for Health, Exercise and Sports Medicine (CHESM): @CHESM_unimelb See our Disclaimer here: The Shoulder Physio - Disclaimer

Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.Episode Overview:0:00 Intro/Teaser3:36 Welcome Dr. Donald Layman4:13 Exploring the Function of Muscle in the Body11:43 Delving into Protein, Amino Acids, and Synthesis15:07 Protein Needs and Aging Process26:58 Protein Quality: Animal vs. Plant Proteins34:01 Supporting Vegetarians and Vegans with Protein Intake36:16 Child Neglect and Malnutrition41:00 Regulation of mTOR and Carbohydrate Consumption44:22 Muscle Potential and DNA Limits54:07 Leucine, mTOR, and MPS57:44 Protein Timing for Exercise1:00:30 Carbohydrates and Protein Choices1:03:58 Protein Target for Weight Loss1:07:54 Protein Dosing Throughout the DayResources Mentioned:Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-fluxExercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/Website: MetabolicTransformation.comForever Strong book - https://drgabriellelyon.com/forever-strong/Bio:Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children's Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.  We are grateful to our sponsors:BODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTERTIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BIOPTIMIZERSIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

In this episode, we will break down how to fit exercise into your daily life, focusing on both activities that get your heart pumping and ones that build muscle. Our special guest, Dr. David Cruz talks about how exercising regularly can really boost your health, lowering your chances of getting long-term illnesses and helping you handle things like metabolic syndrome and inflammation better.  Additionally, our discussion offers practical tips for forming exercise habits, including different forms of strength training like using dumbbells, resistance bands, or bodyweight exercises.   Key Takeaways: Regular exercise, both cardiovascular and weight resistance, provides significant health benefits, including reduced risk of severe COVID-19 outcomes and lower mortality rates Weight resistance training is as important as cardiovascular workouts, offering benefits like enhanced muscle mass, improved insulin sensitivity, and better bone health To establish a consistent exercise habit, find an activity you enjoy, start with smaller goals, and potentially get someone to hold you accountable Resistance training can start with lighter weights and higher repetitions, focusing on stability before increasing intensity   About our Guest: Dr. David Cruz practiced as a sports chiropractor for 18 years treating athletic injuries, from weekend warriors to professional athletes. He received his bachelor's of science degree in sports medicine and was team chiropractor for Dominican University managing all spine related injuries. He is a Certified Strength and Conditioning Specialist (CSCS) and a Corrective Exercise Specialist (CES). Dr. Cruz believes that both patient and provider education are the key to improved outcomes. It was this idea that lead to the foundation of his company WebExercises in 2005. WebExercises provides both an online exercise platform to compliment in office patient care in addition to live and on-demand continuing education for healthcare providers.   Connect with me!  Website Instagram Facebook YouTube

Bienvenue dans le 21 ème épisode du podcast Corps & Esprit !

Joe is joined by Professor Matthew Herring to discuss a groundbreaking study conducted by researchers at the University of Limerick, looking into the transformative impact of resistance exercise training on symptoms of anxiety and depression. Hosted on Acast. See acast.com/privacy for more information.

Dr Brendon Stubbs is one of the most cited scientists in the world. He's a leading scientific authority on the link between exercise and our mental health. In this clip, he explains whether you should focus on aerobic or resistance training for good mental health - or perhaps a healthy combination of both.Listen to the full episode with Dr Brendon Stubbs hereWatch the full episode on YouTube hereWatch this episode on YouTubeFollow me, Sarah Ann Macklin on InstagramTo give your wellbeing journey that extra boost, try my 30 day ‘Reset My Health' courseAnd sign up to my newsletter here*****Want to create your own podcast? Contact Fascinate Productions to bring it to life

ไลฟ์ #67 การออกกำลังกายแบบแอโรบิค vs การออกกำลังกายแบบมีแรงต้าน ควรออกกำลังกายแบบไหนถึงลดความเสี่ยงการเสียชีวิตจากโรคต่างๆได้ดีที่สุด องค์การอนามัยโลกได้ออกคำแนะนำเรื่องการมีกิจกรรมทางกายกับประชาชน เพื่อนำไปสู่ความมีสุขภาพดีและลดความเสี่ยงของการเสียชีวิตด้วยโรคต่างๆโดยแนะนำให้ออกกำลังกายแบบแอโรบิคที่มีความหนักปานกลาง 150-300 นาที หรือออกกำลังกายแบบแอโรบิคแบบเข้มข้น 75 นาทีต่อสัปดาห์ และเพื่อประโยชน์เพิ่มเติมต่อสุขภาพ ควรออกกำลังกายแบบมีแรงต้านต่อมัดกล้ามเนื้อหลักทั่วร่างกายในระดับหนักปานกลางถึงเข้มข้นสัปดาห์ละ 2 ครั้งขึ้นไป ไลฟ์#67 นี้ พี่ปุ๋มจะนำบทความที่ดีมากของ Prof.Stuart M. Phillips ศาสตราจารย์ทางด้าน Muscle Kinesiology อยู่ที่ McMaster University ผู้มีความเชี่ยวชาญเกี่ยวกับการใช้โภชนาการและการออกกำลังกายแบบมีแรงต้านในการเปลี่ยนแปลง body composition รวมถึง Muscle protein turnover เขาบอกว่าถึงยุคที่การออกกำลังกายแบบมีแรงต้านจะต้องเป็นรูปแบบ การออกกำลังกายหลักสำหรับประโยชน์ต่อสุขภาพแล้ว หน่วยงานสาธารณสุขทั่วโลกควรจะยอมรับและนำเอาการออกกำลังกายแบบมีแรงต้านเข้ามาเป็นกิจกรรมที่ประชาชนต้องทำร่วมกับการออกกำลังกายแบบแอโรบิก ไม่ใช่มีลักษณะเป็น add on สำหรับผู้ที่สนใจ #หาคำตอบสุขภาพจากงานวิจัยไม่ใช่จากเรื่องเล่า#FatOutHealthspans แหล่งข้อมูล: The Coming of Age of Resistance Exercise as a Primary Form of Exercise for Health https://journals.lww.com/acsm-healthf... Aerobic or Muscle-Strengthening Physical Activity: Which Is Better for Health? https://www.ncbi.nlm.nih.gov/pmc/arti... Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association https://journals.lww.com/nsca-jscr/fu... WHO GUIDELINES ON PHYSICAL ACTIVITY AND SEDENTARY BEHAVIOUR https://iris.who.int/bitstream/handle...

Dr. Bikman is an expert in the intricate topic of fat metabolism, specifically exploring how fat cells transform from reproductive to menopausal years and the metabolic implications of this transition. This conversation also covers insulin resistance and sensitivity throughout the menstrual cycle, addressing female-specific disorders, optimal protein sources, and the nuanced mechanisms of different types of fat.With a deliberate focus on empowering women to embrace a positive perspective on fat, the episode provides valuable insights for those in both reproductive and menopausal stages, offering a deep dive into the metabolic consequences faced by women in these phases of life. This lively and informative chat with Dr. Bikman with leave you with a brand-new perspective on fat.Resources Mentioned:The previous episode with Ben: https://podcasts.apple.com/ca/podcast/ben-bikman-on-why-we-get-sick-insulin-resistance-and/id1479074542?i=1000507284064Ben Bikman glucagon talk: https://www.youtube.com/watch?v=z3fO5aTD6JU&ab_channel=LowCarbDownUnderSurvival of the Fattest book: https://amzn.to/3uAIuugHLTH CODE meal replacement shake: https://gethlth.com/More on Dr. Bikman:Twitter - https://twitter.com/benbikmanphdIG - https://www.instagram.com/benbikmanphd/Facebook - https://www.facebook.com/BenjaminBikmanPhD/Website - https://cell.byu.edu/bikman-labBook - https://www.goodreads.com/en/book/show/49207255Episode Overview:0:00 - Intro0:05:11 The Importance of Fat Cells and Their Role in Metabolism0:11:11 Mitochondria in Brown Fat Cells and Cellular Work0:14:32 The Beiging Effect on White Fat Cells0:20:05 Society's Issue: Offense in Scientific Discussions0:24:12 Sex Hormones and Fat Storage in Females0:28:31 The Metabolic Burden of Pregnancy and Lactation0:37:13 Women's Metabolic Changes with Age and Fertility0:46:50 The Effects of Hypertrophic Fat Cells0:50:40 Glucagon: The Opposite of Insulin0:56:06 Protein and Glucose Interaction and Insulin Spiking Effect1:05:36 The Challenges of Plant Proteins and Heavy Metals1:09:00 The Controversial Role of Protein in the Blue Zones1:18:42 Resistance Training for Muscle Growth1:28:08 Convenient Nutrition for Busy Lifestyles1:29:41 The Importance of Ending a Fast ProperlyTBDWe are grateful to our sponsors:DIVIIf you want to start a healthy scalp routine that leads to healthier hair, I have a special offer for you! Go to https://diviofficial.com/BETTER or enter BETTER at checkout to get 20% off your first order.Timeline NutritionOne of the cornerstones of my health regimen is Timeline Nutrition's Mitopure which re-energizes your mitochondria. So, if you want to have more energy, go to https://www.timelinenutrition.com/better and use the code BETTER for 10% off your order.

Weight lifting and heavy resistance exercise  are good for are good for your general health and muscle function. But what effect do they have on life after cancer?  And how does it do anything at all? Dr Jessica Gorzelitz leads a team at the University of Iowa that aims to uncover muscle strengthening epidemiology, and what can be done to improve cancer patients strength throughout the balance of their life. Read the original article: https://doi.org/10.1093/jncimonographs/lgad002

we're joined by Dr. Hermes to explore the nuances of his recent meta-analysis on intentionally slow concentric velocity resistance exercise. Delve deep into the purpose, methodology, and surprising outcomes of his research. Whether you're a fitness professional or an enthusiast aiming for optimal strength adaptations, Dr. Hermes sheds light on the practical implications of slow resistance training.   Study: https://pubmed.ncbi.nlm.nih.gov/37494124/

we're joined by Dr. Hermes to explore the nuances of his recent meta-analysis on intentionally slow concentric velocity resistance exercise. Delve deep into the purpose, methodology, and surprising outcomes of his research. Whether you're a fitness professional or an enthusiast aiming for optimal strength adaptations, Dr. Hermes sheds light on the practical implications of slow resistance training.   Study: https://pubmed.ncbi.nlm.nih.gov/37494124/

Dr. Joan Vernikos was very active as Head of NASA's Life Science Division in the 60'S! She was present for the first moon landing with the Apollo program! This amazing lady is a Pioneer in her field! She researched into the effects of micro-gravity on the astronauts, and now, she is applying these findings into modern-day health related benefits of gravity for those of us living on earth! Dr. Joan's extensive studies include findings in outer space, on earth and in the water... She concludes that consciously using gravity for a healthier life can also help to reverse aging. Check out her book: The G- Connection: Harness Gravity and Reverse Aging **Now available through Amazon in your area. ~HOST: Kathryn Wilking; Author, Decorator, Feng Shui Expert, Podcast HostCompany: Kathryn Wilking Feng Shui DesignsWebsite:https://www.kathrynwilking.com  Linked IN: Kathryn WilkingFacebook: https://www.facebook.com/katwilking AND https://www.facebook.com/kathrynwilkingdesigns/FREE GIFT: '10 Ways to Raise Chi-Energy' in any space, on website: https://www.fengshuiyourday.ca   Email Kathryn: Kathryn@kathrynwilking.com 

Why Resistance Exercise Is Very Important Julieanna Hever, M.S., RD, C.P.T. • https://plantbaseddietitian.com/ • Book – The Choose Yu Now Diet #JulieannaHever  #Diet #Nutritionist #WholeFoodRecipe There is nothing Julieanna Hever loves more than diving into a colossal bowl of salad. Known as The Plant-Based Dietitian,  Julieanna has a Bachelor of Arts degree in Theatre from UCLA in and a Master of Science degree in Nutrition from Cal State Northridge, bridging her three biggest passions for food, performing, and helping people. As a Registered Dietitian, Julieanna has authored seven books including her brand new book - Choose You Now Diet This book is about getting off the diet roller coaster, and empowering yourself to change your relationship with food. Julieanna condenses the experience she has accumulated over 15 years into 10 easy-to-follow tenets for lasting weight loss and health gains. Instead of counting calories, her joyful approach to eating embraces the health benefits of a whole-food, plant-based diet: one that's focused on vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices. Her low-sugar, plant-based method combined with strategic time-restricted eating and mindfulness techniques has a proven record of success. As Julieanna likes to say, "Results are typical." Supported by 75 delicious, plant-based recipes, The Choose You Now Diet provides the information and motivation you need to drop your extra pounds—and change your relationship with food for good. Julieanna is the host of The Choose You Now Podcast. Past projects have included  being the host of What Would Julieanna Do?; giving a TEDx talk; writing as the nutrition columnist for VegNews Magazine; and teaching the eCornell Plant-Based Nutrition Certification Program.  She recently co-hosted Science and Saucery and Facebook Watch's Home Sweat Home, and has appeared on Harry, The Dr. Oz Show, The Steve Harvey Show, Reluctantly Healthy, The Marie Osmond Show, and E! News. New adventures include speaking, presenting, traveling, helping a wide variety of clients achieve their goals, and sharing her passion for healing and happiness eating a whole food, plant-based diet. To Contact Julieanna Hevergo to plantbaseddietitian.com Disclaimer:Medical and Health information changes constantly. Therefore, the information provided in this podcast should not be considered current, complete, or exhaustive. Reliance on any information provided in this podcast is solely at your own risk. The Real Truth About Health does not recommend or endorse any specific tests, products, procedures, or opinions referenced in the following podcasts, nor does it exercise any authority or editorial control over that material. The Real Truth About Health provides a forum for discussion of public health issues. The views and opinions of our panelists do not necessarily reflect those of The Real Truth About Health and are provided by those panelists in their individual capacities. The Real Truth About Health has not reviewed or evaluated those statements or claims. 

There's a strong connection between scoliosis and osteoporosis.And it's crucial to understand that connection if you want to mitigate some of the risks and challenges of osteoporosis.In this episode, I'm covering:Osteoporosis and how it's diagnosedOsteoporosis risk factors and statisticsThe link between osteoporosis and scoliosisHow to improve bone density in ways that are safe for your spineTune in to get critical information on keeping your bones strong and minimizing the progression of your curve.Resources mentioned:Study: Does Scoliosis Cause Low Bone Mass? A Comparative Study Between Siblings: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2443267/Study: Effects of Resistance Exercise on Bone Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/Buff Bones: https://buff-bones.com/The Bone Health & Osteoporosis Foundation: https://www.bonehealthandosteoporosis.org/The Scoliosis Movement Bootcamp: https://thescoliotherapist.com/scoliosis-movement-bootcampSchedule a Discovery Call: https://thescoliotherapist.com/schedule

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2023.04.03.535439v1?rss=1 Authors: Riganello, F., Pearce, A., Lyons, K., Owen, A. M., Soddu, A. M., Stojanoski, B. Abstract: Objectives: Our aim is to better understand the relationship between prolonged aerobic and resistance exercise and cognitive abilities in sedentary young adults, and how this relationship is mediated by changes in cardiovascular fitness. Methods: Twenty-three volunteers were recruited and assigned to two groups to complete one hour of continuous daily workout sessions of aerobic (SPIN) and anaerobic (SCSW) exercises over a 30 day period. Each subject was provided with a Polar-10 wearable to record the heart rate (HR) activity during the workout sessions. The workout sessions were completed during five consecutive days over four consecutive weeks. Each week, HR data were collected from the last workout session. Volunteers also completed a neurocognitive test battery (Cambridge Brain Sciences, CBS) each exercise session, including an additional baseline measure before exercise regime began. Results: We found that memory, reasoning and verbal abilities improved throughout the aerobic, but not the resistance exercise program. We found a positive correlation between heart rate index (HRI) and memory and reasoning test scores. We also found a negative correlation between reasoning ability and HRM (heart rate mean), and heart rate skewness (SKW). The results of a regression model to predict memory and reasoning abiltiies revealed that memory was best predicted by HRI and HRM, while the reasoning ability was best predicted by only HRI. Conclusion: Regular aerobic exercises improved specific cognitive performance and it was possible to predict the performance by employing the HR parameters HRI and HRM. Copy rights belong to original authors. Visit the link for more info Podcast created by Paper Player, LLC

Discuss supporting friends, customers, and distributors in their Wellness/Fitness.

Discuss supporting friends, customers, and distributors in their Wellness/Fitness.

Want to discover the fastest and safest way to increase your aerobic capacity? Quantify Fitness (+1-615-697-3481) has an ARX workout machine that uses adaptive resistance technology. Learn more by visiting https://quantifyfitness.com/why-pound-the-pavement-when-you-get-the-cardio-for-free Quantify Fitness 224 S 11th St, Nashville, TN 37206, United States Website https://quantifyfitness.com Phone +1-615-697-3481 Email info@quantifyfitness.com

In this episode, I sat down with Professor Stuart Phillips to discuss the importance of  exercise - resistance training, nutrition, and recovery in building muscle and improving strength. This is all in the pursuit of better brain health and as we know, brain health and longevity has a greater impact when we have more strength and increased muscle mass. Professor Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health in Aging. He is a Professor in Kinesiology, and Graduate Faculty in the School of Medicine at McMaster University. He is a fellow of the Canadian Academy of Health Sciences (FCAHS) and the American College of Sports Medicine (ACSM). His research is focused on the impact of nutrition and exercise on the mechanisms of human skeletal muscle protein turnover. He is also keenly interested in diet- and exercise-induced changes in body composition particularly in older persons.Sponsors:KETONE-IQ- 20% DISCOUNT - NEURO20https://hvmn.me/NeuroMOMENTOUS SUPPLEMENTS - 15% DISCOUNT - NEUROhttps://www.livemomentous.com/neuroYou can follow me or contact me here ---Newsletter: https://bit.ly/3ewI5P0Instagram: louisanicola_Twitter : louisanicola_YouTube: Louisa NicolaFind Stuart here: https://twitter.com/mackinprofhttps://www.instagram.com/mackinprof/?hl=enList of Stuarts publications: https://scholar.google.ca/citations?user=VLu9hqgAAAAJ&hl=en

Doug Brignole is the author of "The Physics of Resistance Exercise", which explains the biomechanical, anatomical, and neurological principles involved in resistance exercise.  IG: @dougbrignole Timestamps: 00:00 Introduction 02:04 Mr. California 02:29 The Physics of Resistance Exercise 03:08 Getting interested in bodybuilding 03:44 Working at Bill Pearl's gym 04:28 Golden age of bodybuilding 04:46 Strength training necessary for building muscle 05:02 Nutrition in 1970s bodybuilding; Albert Beckles; meat and water diets; low-carb diets; low-fat diet; Eat to Win. 05:56 Simple carbs 06:51 Herniated disc; American Heart Association food pyramid diet 07:19 High cholesterol and high LDL, low HDL on low fat diet; Jeff Feliciano 07:48 Increasing fat, cutting carbs and starches 08:21 Liver makes approximately 80% of our cholesterol 08:55 Insulin sensitivity 09:52 Are bodybuilders dropping dead? 14:33 Importance of resistance 17:32 Arthur Jones, Nautilus system, Doug McGuff, Mike Mentzer, Dorian Yates 18:04 Isolating muscle groups 19:57 Optimal frequency 25:04 Recovery time 28:05 Exercise-induced testosterone elevation, catabolic response 30:55 Having a garage gym 32:34 Multi-hip equipment 34:08 Cardio 35:58 Benefits of elevating heart rate 39:46 Losing muscle mass with age 40:50 Anabolic resistance, sarcopenia, diet 43:22 What Doug eats in a day 46:16 Training and joint health 48:39 Training by yourself at home 50:28 Animal fat, animal source foods anabolic 51:34 Vince Gironda 53:46 Where to find Doug See open positions at Revero: https://jobs.lever.co/Revero/ Join Carnivore Diet for a free 30 day trial: https://carnivore.diet/join/ Book a Carnivore Coach: https://carnivore.diet/book-a-coach/ Carnivore Shirts: https://merch.carnivore.diet Subscribe to our Newsletter: https://carnivore.diet/subscribe/ . ‪#revero #shawnbaker #Carnivorediet #MeatHeals #HealthCreation   #humanfood #AnimalBased #ZeroCarb #DietCoach  #FatAdapted #Carnivore #sugarfree  ‪

Doug Brignole is former Mr. Universe and the author of The Physics of Resistance Exercise. Today, we discuss the "lower abs" and myths around training the abdominals. We discuss spot-treating the abdominal area, exercise selection, training the lower abs, and more. 8 free Evlo classesFollow Dr. Shannon on IG14 day Evlo trial

Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age. In this episode, we discuss: 00:07:16 - Why muscle is important for longevity 00:14:34 - Is the importance of muscle mass (per se) overstated? 00:16:48 - Is the RDA on protein too low? 00:19:03 - Minimum vs. optimal protein intake (for athletes) 00:19:29 - Why older adults need more protein 00:24:52 - Caloric restriction vs. higher protein for aging 00:28:04 - What is a catabolic crisis? 00:29:40 - Effects of space flight on muscle 00:36:16 - Practical tips for protein intake 00:39:34 - Protein timing and the anabolic window 00:41:27 - Most important factors for hypertrophy 00:43:57 - Should we supplement leucine? 00:45:46 - Does plant protein support hypertrophy? 00:56:30 - Causes of anabolic resistance 00:58:22 - What types of exercise and how much? 01:06:56 - Protein and rest as tools for recovery 01:08:14 - Mechanisms of muscle protein synthesis and breakdown 01:08:31 - Does rapamycin inhibit hypertrophy? 01:13:07 - What is Dr. Phillips doing to age well? 01:15:25 - Hormonal responses to exercise 01:17:09 - Sex differences in hypertrophy 01:19:38 - Effect of menopause on muscle 01:20:03 - Do testosterone boosters work? 01:21:56 - Does growth hormone improve muscle? 01:26:30 - Androgen replacement therapy (benefits vs. drawbacks) 01:31:17 - Mental health benefits of exercise 01:31:54 - Anti-catabolic effects of heat 01:38:19 - Molecular causes of sarcopenia 01:42:35 - Anti-catabolic effects of omega-3 01:48:57 - Brain and muscle effects of creatine Watch this episode on YouTube Show notes and transcript Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

#060 – You already know exercise is a must for a healthy body & happier life you feel good in.  But not all exercise gets you a toned body or the results you want. In this episode of Happy Working Woman, we share how to adapt your exercise to get a toned body.  We talk about the secret sauce of exercise – Resistance Exercise! We discuss what Resistance Exercise is and is not, why it's so effective & how to do these exercises in your own exercise routine. REFERENCES: Resistance workout for Hourglass Curves Erica's Instagram @sisinshape Virginia's Instagram @virgbain

Overview of the REC Conference (Speakers are named in the audio)Long-term effects of strength training: research and findingsGood to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine AschwandenRecovery as a businessDoes more recovery work = the ability to train more?Top recovery methodsHow to use social mediaYour brand as a businessTime-efficient strategies for trainingMulti-joint vs. single-joint exercises of hypertrophyThe minimum effective dose for increases in strengthProtein around a workout and how beneficial is supplementing proteinTraining to failure and hypertrophy gainsHormone hypothesisThe role of effort with supervision in resistance training: failure vs. non-failureReview on variations of exerciseMentioned article: Does Lifting Boost Testosterone – at T-NationThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.Speaker InformationDr James FisherDr Brad Broenfeld (Schoenfeld)Dr Stu PhillipsDr James SteeleAndrew CoatesKristin Rowell Luke CarlsonDiscover Strength Dr PakChristie AschwandenSelected ReferencesAndroulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., . . . Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living, 3, 713655. doi:10.3389/fspor.2021.713655Angleri, V., Damas, F., Phillips, S. M., Selistre-de-Araujo, H. S., Cornachione, A. S., Stotzer, U. S., . . . Libardi, C. A. (2022). Resistance training variable manipulations are less relevant than intrinsic biology in affecting muscle fiber hypertrophy. Scand J Med Sci Sports, 32(5), 821-832. doi:10.1111/sms.14134Barbalho, M., Coswig, V. S., Steele, J., Fisher, J. P., Giessing, J., & Gentil, P. (2020). Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More? Int J Sports Physiol Perform, 15(2), 268-277. doi:10.1123/ijspp.2018-0914Behm, D. G., Alizadeh, S., Hadjizedah Anvar, S., Hanlon, C., Ramsay, E., Mahmoud, M. M. I., . . . Steele, J. (2021). Non-local Muscle Fatigue Effects on Muscle Strength, Power, and Endurance in Healthy Individuals: A Systematic Review with Meta-analysis. Sports Med, 51(9), 1893-1907. doi:10.1007/s40279-021-01456-3Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 37(3), 551-554. doi:10.1139/h2012-022Burd, N. A., Moore, D. R., Mitchell, C. J., & Phillips, S. M. (2013). Big claims for big weights but with little evidence. Eur J Appl Physiol, 113(1), 267-268. doi:10.1007/s00421-012-2527-1Burd, N. A., West, D. W., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., . . . Phillips, S. M. (2010). Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 5(8), e12033. doi:10.1371/journal.pone.0012033Carlson, L., Gschneidner, D., Steele, J., & Fisher, J. P. (2022). Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based, supervised strength training. Physiol Behav, 249, 113748. doi:10.1016/j.physbeh.2022.113748Farrow, J., Steele, J., Behm, D. G., Skivington, M., & Fisher, J. P. (2021). Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs. Res Q Exerc Sport, 92(3), 369-379. doi:10.1080/02701367.2020.1734521Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. J Strength Cond Res, 33 Suppl 1, S130-S139. doi:10.1519/JSC.0000000000002559Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8), 983-993. doi:10.1080/17461391.2017.1340524Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med, 48(5), 1207-1220. doi:10.1007/s40279-018-0872-xHenselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med, 44(12), 1635-1643. doi:10.1007/s40279-014-0228-0Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med, 51(10), 2079-2095. doi:10.1007/s40279-021-01490-1Lim, C., Nunes, E. A., Currier, B. S., McLeod, J. C., Thomas, A. C. Q., & Phillips, S. M. (2022). An Evidence-based Narrative Review of Mechanisms of Resistance Exercise-induced Human Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. doi:10.1249/MSS.0000000000002929McKendry, J., Stokes, T., McLeod, J. C., & Phillips, S. M. (2021). Resistance Exercise, Aging, Disuse, and Muscle Protein Metabolism. Compr Physiol, 11(3), 2249-2278. doi:10.1002/cphy.c200029Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol (1985), 113(1), 71-77. doi:10.1152/japplphysiol.00307.2012Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., . . . Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985), 121(1), 129-138. doi:10.1152/japplphysiol.00154.2016Morton, R. W., Sonne, M. W., Farias Zuniga, A., Mohammad, I. Y. Z., Jones, A., McGlory, C., . . . Phillips, S. M. (2019). Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. J Physiol, 597(17), 4601-4613. doi:10.1113/JP278056Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., . . . Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle, 13(2), 795-810. doi:10.1002/jcsm.12922Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. doi:10.1111/cpf.12622Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med, 44 Suppl 1, S71-77. doi:10.1007/s40279-014-0152-3Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29 Suppl 1, S29-38. doi:10.1080/02640414.2011.619204Santos, W., Vieira, C. A., Bottaro, M., Nunes, V. A., Ramirez-Campillo, R., Steele, J., . . . Gentil, P. (2021). Resistance Training Performed to Failure or Not to Failure Results in Similar Total Volume, but With Different Fatigue and Discomfort Levels. J Strength Cond Res, 35(5), 1372-1379. doi:10.1519/JSC.0000000000002915Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S., & Schoenfeld, B. J. (2019). Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res, 33 Suppl 1, S122-S129. doi:10.1519/JSC.0000000000002909Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857-2872. doi:10.1519/JSC.0b013e3181e840f3Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc, 51(1), 94-103. doi:10.1249/MSS.0000000000001764Schoenfeld, B. J., Grgic, J., Contreras, B., Delcastillo, K., Alto, A., Haun, C., . . . Vigotsky, A. D. (2019). To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Front Physiol, 10, 1571. doi:10.3389/fphys.2019.01571Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci, 37(11), 1286-1295. doi:10.1080/02640414.2018.1555906Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017a). The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts? J Sports Sci, 35(20), 1985-1987. doi:10.1080/02640414.2016.1243800Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017b). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082. doi:10.1080/02640414.2016.1210197Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 45(4), 577-585. doi:10.1007/s40279-015-0304-0Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., . . . Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7), 1805-1812. doi:10.1519/JSC.0000000000001272Steele, J., Androulakis-Korakakis, P., Carlson, L., Williams, D., Phillips, S., Smith, D., . . . Fisher, J. P. (2021). The Impact of Coronavirus (COVID-19) Related Public-Health Measures on Training Behaviours of Individuals Previously Participating in Resistance Training: A Cross-Sectional Survey Study. Sports Med, 51(7), 1561-1580. doi:10.1007/s40279-021-01438-5West, D. W., Burd, N. A., Staples, A. W., & Phillips, S. M. (2010). Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. Int J Biochem Cell Biol, 42(9), 1371-1375. doi:10.1016/j.biocel.2010.05.012West, D. W., Burd, N. A., Tang, J. E., Moore, D. R., Staples, A. W., Holwerda, A. M., . . . Phillips, S. M. (2010). Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (1985), 108(1), 60-67. doi:10.1152/japplphysiol.01147.2009West, D. W., Cotie, L. M., Mitchell, C. J., Churchward-Venne, T. A., MacDonald, M. J., & Phillips, S. M. (2013). Resistance exercise order does not determine postexercise delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle. Appl Physiol Nutr Metab, 38(2), 220-226. doi:10.1139/apnm-2012-0397 

Welcome to Season 3!  Three new residents will be co-hosting this season alongside Dr. Ali Rendely.PGY1: Dr. Chris WavellPGY4: Dr. Melissa WeidmanPGY4: Dr. Natalie Daly Episode one focuses on nutrition and physical activity through the decades.How do patients optimize nutrition and physical activity as they age? It's hard to “out nutrition” inactivity, but exercise is the forgiver of many sins!  The recommended dietary allowance (RDA) is 0.8 g protein per kg of body weight per day. For older adults, that may not be enough and 1-1.2g/kg/day may be more optimal, to a max of 1.6g/kg/day. This max dose may be less for those that are less active and those with kidney disease.All movement is good and more is better, in addition to dietary protein. A dietary history should include what they eat, how much, and when they are eating. This should include screening for Vitamin D intake, calcium intake and protein intake. Protein assists as a bone builder and can be helpful in minimizing morbidity and mortality associated with fractures. High energy density proteins help build and maintain muscle mass i.e. yogurt, eggs.Anabolic resistance is analogous to insulin resistance, but relating to protein and muscle mass. The key active amino acid is leucine. This can be obtained from whey protein supplements and whole foods.Prevention (re: bone loss, muscle loss) is key. Patients should build up a reserve and prevent decline instead of trying to reverse it once it's started. Recovery: 3 R's: rehydration, refuel, repair!Additional Resources: https://blogs.bmj.com/bjsm/2021/09/26/physical-activity-in-young-adulthood-pays-dividends-decades-later/Nutritional Supplements in Support of Resistance Exercise to Counter Age-Related SarcopeniaSkeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageingEvidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study GroupDoes nutrition play a role in the prevention and management of sarcopenia?Additional research from Dr. Stuart Phillip @mackinprofFeedback, thoughts, questions? Tweet us @MSKMatters @alirendely

Caffeine is a popular go-to supplement for many athletes. And for good reason. Not only is it the key component of one of the world's most widely used legal drugs – I'm talking about coffee here people – it is also a sports supplement that is well supported by scientific evidence. Caffeine can offer a performance-enhancing benefit by providing a small, but worthwhile, enhancement of performance over a range of exercise situations from short-duration events right through to endurance events. In this podcast, I look at the role of caffeine specifically in resistance exercise and outline what could be the minimum amount needed for a benefit.Links referred to in the podcastIOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439Caffeine and resistance exercise meta-analysis https://pubmed.ncbi.nlm.nih.gov/35203046Sports Dietitians Australia  www.sportsdietitians.com.auEpisode transcriptTo access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript' tab https://thinkingnutrition.buzzsprout.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

On today's episode, Dr. Jaime interviews Bodybuilding Champion, Author, Trainer and Speaker, Doug Brignole. Throughout his competitive career—which spans over 40 years—he has won numerous bodybuilding titles, including 1982 AAU Mr. America (medium tall division) and 1986 AAU Mr. Universe (light heavy weight division). He has authored numerous magazine articles and co-authored a university sociology book (“Million Dollar Muscle”). His most recent book—“The Physics of Resistance Exercise”—is endorsed by ten PhD professors (i.e., exercise science, physics, neurobiology, biomedical engineering and paleoanthropology), plus three orthopedic surgeons. He has conducted seminars throughout the US, as well as abroad, including Japan, Mexico, Chile, Brazil and Norway. Learn more at https://dougbrignole.com/

Have you tried our Naturally Nourished Grassfed Whey? Curious about what sets a non-denatured grassfed whey apart from a whey isolate you might find at the grocery store or sports nutrition shop? Want to learn about the unique benefits of a minimally processed grassfed whey? Tune in to hear us cover an unsung hero of food-as-medicine, non-denatured grassfed whey!    In this episode, we talk about the health benefits of grassfed whey, from weight loss and body composition change, to improving bone health, immune health, detoxification and more! Learn how the minimal processing method of our whey preserves unique compounds like lactoferrin, immunoglobulins and antioxidants. Plus we share some of our favorite recipes using our Naturally Nourished Grassfed Whey and troubleshoot some frequently asked questions.    Use code NNWHEY15 for 15% off up to 4 containers of Naturally Nourished Grassfed Whey!    Also in this episode:  Beat the Bloat Program What is Whey Protein? Benefits of Grassfed WheyEpisode 277 Aging Gracefully Part 1 What is the Difference Between a Concentrate and an Isolate? Why is Grassfed Important? Unique Benefits of Non-Denatured Grassfed Whey Muscle SynthesisWhey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial Effect of whey protein supplementation after resistance exercise on the muscle mass and physical function of healthy older women: A randomized controlled trial - Mori - 2018 - Geriatrics Effects of Whey Protein and Resistance Exercise on Body Composition: A Meta-Analysis of Randomized Controlled Trials Workout RecoveryWhey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study - PMC The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis Satiety and Health Body WeightInulin-type fructans and whey protein both modulate appetite but only fructans alter gut microbiota in adults with overweight/obesity: A randomized controlled trial Cocoa and Whey Protein Differentially Affect Markers of Lipid and Glucose Metabolism and Satiety Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials Digestibility and Absorption Gut HealthEmerging therapeutic potential of whey proteins and peptides Whey protein. Monograph Therapeutic applications of whey protein Bone HealthMilk basic protein: a novel protective function of milk against osteoporosis Immune HealthLactoferrin as Antiviral Treatment in COVID-19 Management: Preliminary Evidence Use of bovine lactoferrin for Helicobacter pylori eradication Kids Wellness Bundle AntioxidantsThe influence of dietary whey protein on tissue glutathione and the diseases of aging Favorite Recipes Using Grassfed WheyBanana Bolt Smoothie Matcha Green Smoothie Cinnamon Almond Keto Shake Cherry Vanilla Nirvana Smoothie Banana Ice Cream How to Build a Keto Protein Shake and The Importance of Protein Easy Keto Green Smoothie (with super foods!) 12 Week Keto Meal Plan Frequently Asked Questions About Grassfed WheyDigestaid   Sponsors for this episode:  This episode is sponsored by Santa Cruz Medicinals, makers of potent and affordable CBD with effective dosing. For more information check out www.scmedicinals.com and use code ALIMILLERRD for 15% off your order. 

This week we have a roundtable discussion between Doug Brignole and Mike Israetel about the physics of resistance exercise. These guys are both trying to maximise the stimulus to fatigue trade-off in our training to get the best muscle gains possible. They do however have some slight differences in opinion in regards to exercise selection, range of motion and what's safe or not in this regard. A fantastic discussion in which be sure to stick around so that you don't miss this fruitful discussion throughout, particularly toward the end! Timestamps: (00:00) Intro (03:44) First statement of agreements and disagreements (10:15) Pec range of motion, exercise selection and intensity (29:15) Spinal compression: Deadlifts and pulls off the floor (34:36) No pec fibre involvement on incline presses? (47:04) SLDL don't cause sufficient stimulus for muscle growth (52:47) The importance of range of motion (59:31) Risks of top end of range of motion (01:05:35) Repetition ranges when consider mechanical advantageous positions and injury risk (01:18:45) Variations and training hard (01:35:15) Summary Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=sWBD2H5LZYA __________________________________________________________________ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

No matter what it looks like—from walking to yoga to completing a triathlon—movement's many physiologic benefits are well-rooted in evidence. ONS member Rachel Hirschey, PhD, RN, assistant professor in the School of Nursing at the University of North Carolina at Chapel Hill, associate member at Lineberger Comprehensive Cancer Center, and member of the North Carolina Triangle ONS Chapter, joins Stephanie Jardine, BSN, RN, oncology clinical specialist at ONS, to discuss the physical and mental benefits of exercise, how it can help patients during and after cancer treatment, and strategies for clinicians to build their own sustainable exercise routines.  Music Credit: "Fireflies and Stardust" by Kevin MacLeod  Licensed under Creative Commons by Attribution 3.0  Earn 0.5 contact hours of nursing continuing professional development (NCPD) by listening to the full recording and completing an evaluation at myoutcomes.ons.org by February 18, 2024. The planners and faculty for this episode have no relevant financial relationships with ineligible companies to disclose. ONS is accredited as a provider of NCPD by the American Nurses Credentialing Center's Commission on Accreditation.  Episode Notes  Check out these resources from today's episode:  Complete this evaluation for free NCPD.  ONS Voice article: Exercise the Evidence: How I Moved From an Idea to Program Development  ONS Voice article: Pilot Study Shows Positive Impact of ONS Get Up, Get Moving Campaign  ONS Voice article: The Case of the Weight Loss Wishes  Clinical Journal of Oncology Nursing article: Energy Through Motion©: An Evidence-Based Exercise Program to Reduce Cancer-Related Fatigue and Improve Quality of Life  ONS Get Up, Get Moving  ONS Nurse Well-Being Learning Library  American College of Sports Medicine's Moving Through Cancer program  American College of Sports Medicine roundtable on exercise guidelines for cancer survivors (2010)  American College of Sports Medicine roundtable on exercise (2019)  Exercise Is Medicine Credential  Healthy Nurse, Healthy Nation initiative  PeerJ article: Reducing Workplace Burnout: The Relative Benefits of Cardiovascular and Resistance Exercise  To discuss the information in this episode with other oncology nurses, visit the ONS Communities.   To provide feedback or otherwise reach ONS about the podcast, email pubONSVoice@ons.org. 

SHR # 2829:: Adaptive Resistance Training is Superior to Traditional Resistance Exercise - Dr. Lance Dalleck, Ph.D. - Traditional resistance training does not adapt to the strength of the trainee. breakthrough in resistance training now provides adaptation to the strength demands of the user. Maximizing both neuromuscular adaptation, hypertrophy and a big surprise. Vo2 max improved, leading to the question: Does resistance training improve Vo2 max better than endless cardio? http://shrnetwork.biz/arx to learn more.

Hi everyone and welcome back to BFR Radio. Thanks for joining in and hope that your training is going well.   Before I head into today's article review, a quick reminder that if you're looking for practical ideas on how to implement BFR into your own training check out my Instagram (@chrisgaviglio) or my Youtube channel which is SportsRehabAus. If you follow me on social media, I've also been trialling a few different things. The first one is 60second snippets of the best bits of the podcast as well as Instagram text image posts – which do you prefer? Also if you're enjoying the podcast, please give it a rating on iTunes.   Its also been a while since my last episode and I thank you for your patience. I've had a few presentations recently and one was for the ASCA. This year was an online style conference and my presentation I spoke about how I periodise strength training utilising a myriad of different concepts. In particular it was a case study of one of the decathletes that I coached for the Tokyo Olympics. I've also had a work change as well so navigating that has taken some of my time. One of the positives is that I am spending more time putting together some other S&C and BFR concepts that I've been wanting to do for a while. In particular I am providing an online S&C service which means that if you've been thinking about improving your training, I can help provide this for you. Just contact me through my socials or the contact us on my website. I also have some big plans for BFR specifically so stay tuned for that.   The last few episodes was a short series of papers which reviewed different sports specific training with BFR and highlighted potential direct benefits to sports performance. For me it shows that BFR can be used for more than just strength training and stationary cardiovascular-based training.   To change it up, it's time for a “Your questions answered” segment. Interestingly I got 3 independent emails on a very similar subject within the last month. In particular it is on the subject of using BFR with youth athletes. Hopefully not too controversial, but I thought I'd tackle this subject. To give some context behind the questions the first question was from a physiotherapist who is  involved in the training of elite Artistic gymnasts aged between 10-26. Common injuries include growth-related injuries such as osgoods and, tendinopathy injuries especially the Achilles Tendon as well as boney stress injuries (foot, shin, and back). And in previous podcasts I'd alluded to BFR being a great tool for tendon pain as well as recovering from bone stress injuries and such could BFR be used in this specific population.   The second question was from another physiotherapist who works with dancers and in particular young dancers and pretty much similar. They want to know the youngest age I'd use BFR training with? And are there any contraindications for use in those under 18years? So how to best answer this question? Unfortunately there isn't any position statement with respect to BFR and Youth. There is very little out there but I will piece this together to give you a balanced answer and perhaps rather my opinion. No use sense sitting on the fence right??   To answer this question, I am going to break this into 3 parts. Firstly I want to briefly discuss the idea of strength training in youth in general (that is without BFR). Secondly, I will highlight a few studies in younger age groups and then finish up with my own view and personal experiences. I hope you enjoy this one. I feel I have given a balanced view with respect to this concept and before I go I want to emphasis a few points if you decide that BFR may be useful with the youth athletes that you train: Like all training interventions you need to be clear why you are using it. This type of training needs strict supervision, and at this age in particular. At a young age who are fit, healthy and performing general training, I would not prescribe it. I think there are so many other skills and physical activities that you need them to be exploring before worrying about BFR. However if they are have specific injuries or issues that need addressing it may be a useful intervention. The paper's that I briefly mention are: Effects of practical blood flow restriction training on adolescent lower-body strength.  (15-18year old girls) Luebbers, P. E., Witte, E. V., Oshel, J. Q., & Butler, M. S. (2019).  The Journal of Strength & Conditioning Research, 33(10), 2674-2683. Effect of eight-week aerobic training with blood flow restriction on lipid profiles and body composition in obese adolescent boys. (13-16year old boys) MOHAMMADI, S., Rajabi, H., Motamedi, P., Khaledi, N., & Abdollahi, M. (2019).  Response of Myostatin to Resistance Exercise with and without Blood Flow Restriction in Immature Male Athletes.  (10-14year old boy gymnasts) Shabkhiz, F., Choobineh, S., Ghafarioun Isfahani, A., & Yari, M. (2017).  Sport Physiology & Management Investigations, 9(3), 9-19.  A pediatric case with an unstabilized neck treated with skeletal muscle electrical stimulation and KAATSU training®.  (2yrs-4months boy ) Iwashita, H. (2015).  International Journal of KAATSU Training Research, 11(1), 7-12.   The Australian Strength & Conditioning Association (ASCA) position stand on youth strength training link: Resistance Training for Youth - Position Stand I'd love to hear from anyone who's used BFR in these age groups. I think it could be a good extension to this podcast. Contact me through my website (sportsrehab.com.au) or DM me through my Instagram or Twitter @chrisgaviglio. Before I go, A couple of favours from me to you. If you know of someone who would benefit from this episode, please share it. And if you're interested in purchasing your own set of BFR cuffs please visit my website which is www.sportsrehab.com.au I can also help you with your training so contact me via my website or DM me through my socials which is @chrisgaviglio. Thanks for listening and remember to keep the pump.

Sponsor: RePowerU — a free fitness practices assessment (a 10-minute questionnaire) http://rockymountainhpc.com/dr.-black.html Dr. Stephen Black is the CEO and Owner of Rocky Mountain Human Performance Center. He is an acknowledged leader in the field of sports medicine, rehabilitation, fitness, and sports performance. Dr. Black has worked extensively with professional and amateur athletes in many sports, leveraging his holistic and integrative approach to improve performance. Dr. Black is himself a long-time, high-level athlete, who knows personally as well as professionally the challenges and opportunities available to us all for slowing the effects of aging with individualized programming for higher fitness and superior performance. Dr. Black's philosophy is to proactively addressing imbalances, deficiencies, and poor movement patterns to help older athletes become healthier and stronger while having fun. Show Notes: not a transcript but a summary of the key points discussed with links to other material mentioned. Key Points Summary: Age: Chronological vs. physiological age: create a gap in your favorStart Early: the earlier you start in athletic, the better your health as you get older (don't wait!)Be Proactive: avoiding health problems has a much bigger payoff than solving health problems after they arrive.Consistency & Moderation: for the older athlete, consistency is key to derive the benefits of healthy behaviors, and moderation is important as we shift to prioritizing health over performance.Patience: progress toward health and fitness is a journey, not a destination.47 foods: stay within your food selections to find consistencyProtein: 1.5-2.2 grams of protein per kilo of body weight for an active person working out 1-3+ hours per day. And, err on the side of too much to compensate for worsening digestion and signaling in our bodies as we get older. Eat protein with carbs (1-to-3 ratio of protein to carbs)Weight-bearing Resistance Exercise: older athletes must get some weight-bearing resistance exercise to retain muscle mass and maintain bone health.Recovery: Use a 1-to-3 ratio. For every 1 dose of high intensity, 3 does of recovery. Dose = time exercising. “I'm as good once as I ever was”. But get the recovery to avoid injury and/or catastrophe. Q: Connection between Health and fitness today as well as between health and fitness into the distant future. Consider two sides of that questions: chronologic age vs. physiological age. One thing is the younger a person started participating in athletic activity, the greater their health as chronological age progresses. Exceptions can occur due to lifestyle changes and accidents. But putting deposits into the fitness bank helps delay aging. Q: One of the key questions is, for each person, what are the interventions that will make the most impact for the least investment, least effort? I assume it will be a unique conclusion for each person, as everyone is different genetically, and has had a unique life to date, but also each person has attempted in his or her own way to compensate for the impact of aging on health and fitness. So, how do you find t

Fonte: Amirthalingam, T., Mavros, Y., Wilson, G. C., Clarke, J. L., Mitchell, L., & Hackett, D. A. (2017). Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength. Journal of Strength and Conditioning Research, 31(11), 3109–3119. doi:10.1519/jsc.0000000000001747. Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Dose-Response of 1, 3, and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance, and Hypertrophy. Journal of Strength and Conditioning Research, 29(5), 1349–1358. doi:10.1519/jsc.0000000000000758 KRIEGER, James et al. Set Volume for Muscle Size: The Ultimate Evidence Based Bible. @fabiodominski @simaorudolf --- Support this podcast: https://anchor.fm/fabio-dominski/support

Doug Brignole is BACK on Mark Bell's Power Project live and in person!! Last time he was on, he opened our eyes to the physics of resistance exercise and were were so impressed, we had to invite him in studio. Doug Brignole is a veteran competitive bodybuilder, biomechanics expert, author and public speaker. Throughout his 40+ year competitive career he has won numerous bodybuilding titles, including 1982 Mr. America and 1986 Mr. Universe. Buy Doug's book, "The Physics of Resistance Exercise" here: https://amzn.to/2QAYUiK Special Offer on Doug's True Bodybuilding Program that covers all the in's and out's of Bodybuilding including the entire Brig20 for Power Project listeners here: https://smarttraining-365.teachable.com/p/true-bodybuilding Use the ONE TIME PURCHASE option and use code: MARKBELL&ST365 for 30% off!!!! Subscribe to Doug's YouTube Channel: https://www.youtube.com/channel/UCh_8DNqrT_rJ2NbNHUNrTxA More info on Doug: https://dougbrignole.com/ His Online Training Certification Program: https://smarttraining365.com/ Subscribe to the NEW Power Project Newsletter! ➢ https://bit.ly/2JvmXMb Subscribe to the Podcast on on Platforms! ➢ https://lnk.to/PowerProjectPodcast Special perks for our listeners below! ➢Marek Health: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off the Power Project Panel! ➢Eat Rite Foods: http://eatritefoods.com/ Use ode "POWERPROJECT25" for 25% off your first order, then code "POWERPROJECT" for 10% off every order after! ➢LMNT Electrolytes: http://drinklmnt.com/powerproject ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $99 ➢Sling Shot: https://markbellslingshot.com/ Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots Follow Mark Bell's Power Project Podcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell ➢Mark Bell's Daily Workouts, Nutrition and More: https://www.markbell.com/ Follow Nsima Inyang ➢ Instagram: https://www.instagram.com/nsimainyang/ Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz #PowerProject #Podcast #MarkBell

Here u will get to know more in detail about (RM) Repetition Maximum.

Doug Brignole is a former winner of Mr. America and Mr. Universe bodybuilding competition, with a 43-year trajectory in the sport. He is also an expert in BIOMECHANICS, and the author of a ground-breaking new book called "The Physics of Resistance Exercise", which is turning the traditional weight training paradigm upside. Doug is the first person in the history of the fitness industry to outline the 16 biomechanical factors which determine the value of an exercise -- allowing us to evaluate the productivity, efficiency, and safety of each exercise. This allows us to select only the best exercises, and skip the exercises that have low value. Episode Links: Doug's website: https://dougbrignole.com/ Doug's book: https://dougbrignolebook.com/product/the-physics-of-resistance-exercise-print-book-non-autographed/ Doug's Instagram: https://www.instagram.com/dougbrignole/?hl=en Doug's Facebook: https://www.facebook.com/DougBrignole/ Podcast Info: Nick Holderbaum's Weekly Newsletter: Sunday Goods (T): @primalosophy (IG): @primalosophy YouTube: https://www.youtube.com/channel/UCBn7jiHxx2jzXydzDqrJT2A The Unfucked Firefighter Challenge

Former Mr. America and Mr. Universe, Doug Brignole explains how many resistance exercises are limited in their benefits because they violate specific neurological “rules”. Various anatomical motions and joint angles trigger muscle inhibition—for one of several neurological reasons—precisely as you are trying to optimize stimulation of that muscle. Most people are entirely unaware of these neurological triggers, so they are getting much less benefit than they could get if they knew what to avoid. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole reveals his vision of the fitness industry in the future. He discusses how the industry must get its act together if it hopes to be taken seriously, and how he's committed to doing his part in transforming the industry into a much more credible, honest and scientific field. Doug also encourages everyone to be more thoughtful in their approach to exercise, and less influenced by marketing hype, ego and trends. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole discusses the physiological factors involved in muscular development, aside from the biomechanical factors. He explains the ideal strategy for structuring the workout, how much intensity is enough and too much, volume training versus  fatigue training, workout frequency and recovery. And he reveals why so many of the traditional exercise methods are compromised. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole talks about how the body is a mechanical device, similar to a crane. Therefore, all the standard principles of physics that apply to pulleys and levers also apply to the body. Understanding and utilizing these principles allows us to maximize muscle loads without straining the skeleton, spine and joints. Doug explains why it's foolish to not know these principles, if a person is serious about optimizing muscular development—especially for trainers who are charged with the task of keeping their clients safe and of optimizing their benefits. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole explains why the BRIG-20 are the 20 best biomechanical movements / exercises for muscular development benefits. He talks about how the industry has mislead everyone into believing that people need multiple exercises for each muscle group, at each workout—and why these exercises are good for everyone, despite gender, age and individual goals To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole explains why being familiar with our musculoskeletal design is so important, for the purpose of exercise selection. All skeletal muscles produce a specific anatomical motion, which is defined by its “origin” and its “insertion”. Muscles all pull their corresponding limb toward that muscle's origin, and this determines its natural pathway. Therefore, the ideal pathway for an exercise intended for that particular muscle should mimic that muscles natural pathway. Any movement that differs from that specific anatomical motion will produce diminished muscular development benefit, commensurate with the degree to which that motion differs from the muscle's actual natural pathway. This is one of the 16 Brignolean Principles of Biomechanics, for optimal resistance exercise. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole explains how he identified The 16 Brignolean Principles, and why they are so unique and valuable. For the first time in the history of the fitness industry, Doug Brignole was able to create a method of exercise analysis by which the degree of productivity, safety and “efficiency” of all resistance exercises can be identified. These principles involve basic physics, an understanding of musculoskeletal design, and some basic neurology. In addition to being able to pull together these three areas of science, Doug was also able to articulate the information in simple language, using and crystal clear images and graphics. Doug explains how he was able to achieve this remarkable feat. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole talks about how he conceived the idea for the writing of this landmark book, what inspired him to write it, how long it took him, and whether or not he was aware that he was writing a revolutionary masterpiece. He also talks about when he started learning the concepts that would later end up being the cornerstones of his book. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444  

Former Mr. America and Mr. Universe, Doug Brignole talks about how and why he opened his gym in 1984, at the age of 24. He explains the difference between a “boutique” gym versus “chain” (corporate) gyms. Doug was forced to close his gym after 11 years. Here he reveals why that happened, and how he felt about it. Doug also talks about his experiences in the fitness industry and about writing for the fitness publications. Doug also talks about his two year adventure in Nicaragua—working as a lumber exporter; how he returned to the fitness business when the lumber business failed; and how all of that set him on track for the writing of “The Physics of Fitness” (later renamed “The Physics of Resistance Exercise”). To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole talks about how, when and why he started lifting weights. Doug also discusses how he started competing in bodybuilding competition at the age of 16, which titles he's won from that point forward, and how he's learned so much about biomechanics throughout his 40+ years in the sport. Other topics include what's on the horizon for Doug, other awards he's won, and how he feels about his achievements so far. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole describes how it is that legendary bodybuilders achieved apparently great results using conventional weight lifting exercise, despite those exercises being compromised. He also explains how compound exercises became so revered among bodybuilders, and isolation exercises remained so under-appreciated, despite the fact that basic physics could be used to disprove those beliefs. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Former Mr. America and Mr. Universe, Doug Brignole talks about how the over-commercialization of the fitness industry has leads millions of consumers, including most trainers, down a path of compromised results and elevated injury risk. Rather than catering to people's biomechanical requirements, the industry has catered to what is most marketable, with little regard for scientific truth. The result is an industry is complete disarray, confusion and false beliefs. To purchase Doug Brignole's latest book, "The Physics of Resistance Exercise” click here: https://dougbrignolebook.com THE TRUE BODY BUILDING PROGRAM & THE PHYSICS OF FITNESS ONLINE PROGRAM are available at https://smarttraining365.com   Need Website and Marketing Videos or a Podcast Just Like This One?  Contact Tim Cicciarelli with InBound Digital Media  bit.ly/InBoundDigitalMedia www.instagram.com/inbounddigitalmedia/ tim@inboundfilms.com 310-935-5444

Prediabetes, which affects over 86 million adults in the United States, is established by achieving a fasting blood sugar in the range of 100-125 mg/dl and / or an impaired glucose tolerance test.The good news is that prediabetes can be, in many cases, returned to a normal blood sugar status, with appropriate, positive lifestyle changes, that involve a combination of dietary restriction and exercise.There is also evidence that type 2 diabetes may be reversed with more invasive strategies – such as bariatric surgery - in a select, overweight/viscerally fat population.According to research – a “Single Bout of Premeal Resistance Exercise Improves Postprandial Glucose Metabolism in Obese Men with Prediabetes” – which appeared in the April 2021 issue of Medicine & Science in Sports & Exercise, the (2002) Diabetes Prevention Program Research Study demonstrated that lifestyle interventions, which targeted a 7% weight loss with 150 minutes per week of moderate-intensity endurance exercise, “reduced the incidence of T2D by 58% and was significantly more effective than treatment with metformin alone in individuals with prediabetes.”Yet there is insufficient research to establish the effects of resistance exercise (RE) on glucose metabolism in prediabetics. Some evidence has demonstrated that, in older, overweight subjects with prediabetes, twelve weeks of RE improved glucose tolerance, but not insulin sensitivity, during an oral glucose tolerance test.The Medicine & Science researchers, from Washington University School of Medicine in St. Louis and the Department of Orthopedics, Duke University in North Carolina, chose to establish the effects of a single bout of RE on post-meal (postprandial) glucose metabolism, after a mixed meal in obese, sedentary men with prediabetes.Ten sedentary, prediabetic, obese men enrolled in the randomized, cross-over study. After an overnight fast, the participants were guided to complete a single session of RE – seven exercises, 3 sets of 10-12 repetitions at eighty percent of their predetermined maximum strength (1-rep max), or an equivalent rest period.After the RE, the subjects consumed a mixed test meal, while simultaneously having an intravenous glucose infusion, to establish their basal and post-meal rate of glucose appearance and disappearance from their plasma, insulin insensitivity, and an insulinogenic index to measure beta cell function in the pancreas. “Skeletal muscle biopsies were obtained 90 min post-meal to evaluate pyruvate-supported and maximal mitochondrial respiration. Whole-body carbohydrate oxidation was assessed using indirect calorimetry,” according to the researchers. The researchers concluded that, “a single bout of RE moderately reduced the glycemic response to a mixed meal, significantly improved insulin sensitivity, and reduced the glucose-normalized insulin response in obese, middle-age men with prediabetes.”It was also noted that, “there were limited effects on postprandial glucose clearance, insulinogenic index, whole-body carbohydrate oxidation, or skeletal muscle pyruvate-supported respiration.”As with any such research, with a small group of subjects, additional research is needed to determine how RE brings about positive changes after a meal, which typically in the US, is high in fat and sugar.Before you embark on changes to your exercise or diet, especially if you are a male, who is sedentary and obese, with known or undiagnosed prediabetes or type 1 or 2 diabetes, check with your primary care physician.For more information, go to maxwellnutrition.com.

Mark David Basco, PT, DPT is a Board-certified Clinical Specialist in Geriatric Physical Therapy and an Advanced Certified Exercise Expert on Aging Adults. He has published an interesting piece in the Journal of Frailty and Aging entitled, Use of a High-Intensity Resistance Exercise Program to Improve Lower Extremity Strength and Mobility in a 105-Year Older Woman: A Case Report. He discussed how came up with the idea and how he convinced his patient to participate in the research. He explained exercise prescription and considerations in starting a high-intensity resistance exercise program with the older population. Lastly, he shared why we should look into other ways to challenge our older adult patients. --- Support this podcast: https://anchor.fm/ptmealpodcast/support

Episode 158 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "BCAA Supplementation for Enhancing Muscular Strength and Hypertrophy" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of Branched Chain Amino Acids (BCAA) as a popular supplement in sport and exercise nutritionBCAA s integral importance for skeletal muscle protein metabolismPhysiological roles and characteristics of BCAAs, EAAs, and Leucine in enhancing muscular strength and hypertrophyThe data and evidence on BCAAs: the early rodent data vs human studiesThe many important factors that may influence findings on this topicFrom science to practice: summaries and conclusionsPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative ReviewBranched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in HumansRelated Podcast Episodes:#153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton#150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton#103 - 'Hypertrophy & Individual Differences in Response to Training' with Brandon Roberts PhD#101 - 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD#42 - 'Mechanisms of Muscle Hypertrophy' with Brad Schoenfeld PhDCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

SHR # 2686:: The Ultimate Home Gym - Doug Brignole - One thing this recent pandemic did is make a lot of people build their own home gym. The first an foremost consideration is space. Being selective and choosing equipment that you really need is a must. And saving space and money by not buying equipment you would like, but don't really need, is challenging. Enter Doug Brignole. His book The Physics of Resistance Exercise focuses on exercises and movements that produce the greatest growth stimulation with the least amount of risk of injury. By understanding the way the body intended the muscle to work, load efficiency is maximized. Using his approach to maximum-gains training, lets assemble the ultimate home gym together. Visit http://shrnetwork.biz/physicsofresistance to buy the book. Go to http://shrnetwork.biz/HOMEGYM for some of the equipment discussed.

SHR # 2686:: The Ultimate Home Gym - Doug Brignole - One thing this recent pandemic did is make a lot of people build their own home gym. The first an foremost consideration is space. Being selective and choosing equipment that you really need is a must. And saving space and money by not buying equipment you would like, but don't really need, is challenging. Enter Doug Brignole. His book The Physics of Resistance Exercise focuses on exercises and movements that produce the greatest growth stimulation with the least amount of risk of injury. By understanding the way the body intended the muscle to work, load efficiency is maximized. Using his approach to maximum-gains training, lets assemble the ultimate home gym together. Visit http://shrnetwork.biz/physicsofresistance to buy the book. Go to http://shrnetwork.biz/HOMEGYM for some of the equipment discussed.

In this episode Sal, Adam & Justin discuss Sal's upcoming book, The Resistance Training Revolution and the superiority of resistance training as a form of exercise to battle the health challenges of modern civilization. (Available for pre-order at theresistancetrainingrevolution.com) Sal is officially an author! (1:45) Why this title and why this book? (3:17) Fighting the stereotype that surrounds resistance training. (9:37) Why resistance training is the best form of exercise for EVERYONE! (14:50) Crazy statistics surrounding the benefits of resistance training. (17:48) What makes Sal's book stand out above his colleagues? (19:49) Creating a movement to open doors to the general population on the impact of resistance training. (25:37) The process and behind-the-scenes details of a book deal. (27:47) What was the most difficult part of the process? (36:47) How you can support. (39:51) Sal's ‘dream' for this book. (43:00) Related Links/Products Mentioned March Specials: Get in Shape for Summer! MAPS HIIT, MAPS Spilt, and the Bikini Bundle all half off! – Promo code “SPRINGBREAK” at checkout Available for Pre-Order TODAY! - The Resistance Training Revolution – Book by Sal Di Stefano Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump # Mind Pump: Raw Fitness Truth: 1260: 7 Male Fitness Myths That Slow Your Gains How Resistance Training Works – Mind Pump Blog Why Resistance Training is the Best Form of Exercise – Mind Pump Blog The Complete Book of Running Mind Pump #1510: Four Things Women In Their 40'S Need To Know About Fitness Resistance Training From Home – Mind Pump Blog Effect of Aerobic and Resistance Exercise on Cardiac Adipose Tissues Resistance Training vs. Static Stretching: Effects on Flexibility and Strength The Most Important Skill For Personal Trainers – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Matthews (@muscleforlifefitness)  Instagram

Before we begin, we would like to clarify something - Branched chain amino acids are ESSENTIAL AMINO ACIDS (EAAs). In fact, the BCAAs are just 3 of the 9 EAAs. But please note, an EAA supplement should contain an abundance of BCAAs, otherwise it is not a full spectrum EAA supplement.  If you are interested in how to get the most out of EAA and BCAA supplements, listen on as we explain the science behind essential amino acids as performance enhancing agents.  We will talk about the follow:What are the EAAs?  So why have a standalone BCAA supplement?  What makes BCAAs so “special”? BCAAs and Brain Function Immune Function Muscle Recovery and Muscle WastingIf you want to maximize buildingWhen is the best time to take BCAAs and EAAs? References: Curzon G, Friedel J, & Knott PJ (1973). The effect of fatty acids on the binding of tryptophan to plasma protein. Nature242, 198-200. Blomstrand E (2006). A role for branched-chain amino acids in reducing central fatigue. J Nutr136, 544S-547S. Blomstrand E, Hassmen P, Ek S, Ekblom B, & Newsholme EA (1997). Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiol Scand159, 41-49. Calder PC. Branched-chain amino acids and immunity. J Nutr. 2006 Jan;136(1 Suppl):288S-93S  Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, & Mawatari K (2006). Nutraceutical effects of branched-chain amino acids on skeletal muscle. J Nutr136, 529S-532S. Blomstrand E, Eliasson J, Karlsson HK, & Kohnke R (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr136, 269S-273 Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology. 2017;8:390;  Tipton K. D., Rasmussen B. B., Miller S. L., Wolf S. E., Owens-Stovall S. K., Petrini B. E., et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am. J. Physiol. Endocrinol. Metab. 281, E197–E206; 2001; 

Welcome back to Chat Sh*t Get Fit. This week we explore coffee and caffeine. Looking at the potential health benefits of both and taking a real good look at the science. There's A LOT! Scroll to the bottom for a ton of studies! We are joined by a special guest in Duncan of Cannonball Coffee a UK based coffee company that holds the title of selling the UK's strongest coffee. This is in terms of caffeine not taste! Here's a little more on them. Cannonball roasts the most caffeinated coffee in the UK. Hand-roasted from speciality beans - it tastes great and helps you get sh*t done.   Their coffee is really popular with people who are into fitness and optimising performance. As well as coffee, they sell natural nootropics and powdered greens - more stuff to help you have an awesome morning.   Duncan launched the brand in March 2018 after leaving the Artillery. They recently shipped their 10,000th website order.   We were super excited when Duncan approached us as this is a topic that deserves exploring especially when we look at the potential benefits. It was also great to hear the process of making super-strong coffee like where it's from, the various brewing methods that you can use and how Duncan got into all this!   If you want to grab some coffee or any products they sell and want to support the podcast at the same time then please head to https://cannonballcoffee.co.uk/ and in checkout use code PRIMAL10 for 10% off your order! For more detail on caffeine and dehydration please see our myths episode on the topic! Click here!   Bill promised to throw some stats down in the show notes in regards to the whopping umbrella study we explored in regards to coffee specifically. CVD: Example of effect - Risk reduced CVD mortality 19%, 16% for mortality coronary heart disease, 30% for mortality of stroke. More than 3 cups were not associated with harm but the further benefit was less pronounced.  Cancer: "High versus low coffee consumption was associated with a lower risk of prostate cancer,39 endometrial cancer,40 melanoma,41 oral cancer,39 leukaemia,38 non-melanoma skin cancer,42 and liver cancer.43 For prostate,44 endometrial,39 melanoma,45 and liver cancer43 there were also significant linear dose-response relations indicating a benefit." Liver and Gastro outcomes: all categories of coffee exposure were associated with a lower risk for a range of liver outcomes "Any versus no coffee consumption was associated with a 29% lower risk of non-alcoholic fatty liver disease (relative risk 0.71, 0.60 to 0.85),62 a 27% lower risk for liver fibrosis (odds ratio 0.73, 0.56 to 0.94),63 and a 39% lower risk for liver cirrhosis (0.61, 0.45 to 0.84).63"     New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic   If you need some help with your fitness journey in 2021 head to trainprimal.co/signup where we offer a variety of fitness packages to suit your goal. You'll also have access to our Facebook community where you can talk to all of us daily whether that's for more advice or just a chat. So, to enjoy a 7-day free trial head to trainprimal.co/signup   Find us on Instagram @bill_primal @coachtomreardon @andy_primal @cannonballcoffeecompany   Website: www.chatshitgetfit.com Emai: csgfpodcast@gmail.com   Studies Mentioned Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses Performance of muscle strength and fatigue tolerance in young trained women supplemented with caffeine Effect of Coffee and Caffeine Ingestion on Resistance Exercise Performance Dose response effects of a caffeine-containing energy drink on muscle performance CYP1A2 genotype and acute effects of caffeine on resistance exercise, jumping and sprinting performance A low caffeine dose improves maximal strength, but not relative muscular endurance in either heavier-or lighter-loads or perceptions of effort or discomfort at task failure in females Exercise and Sports Performance with Low Doses of Caffeine What Dose of Caffeine to Use: Acute Effects of 3 Doses of Caffeine on Muscle Endurance and Strength Effect of two doses of caffeine on muscular function during isokinetic exercise Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis Effects of acute caffeine ingestion on resistance training performance and perceptual responses during repeated sets to failure Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementation Caffeine withdrawal, acute effects, tolerance, and absence of net beneficial effects of chronic administration Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise The Acute Effect of a Caffeine-Containing Energy Drink on Mood State, Readiness to Invest Effort, and Resistance Exercise to Failure Effect of caffeine on quadriceps muscle pain during acute cycling exercise in low versus high caffeine consumers Exercise endurance 1, 3, and 6 h after caffeine ingestion in caffeine users and nonusers Coffee consumption and risk of fractures: a meta-analysis The Impact of Caffeine and Coffee on Human Health Caffeine Transiently Affects Food Intake at Breakfast Effects of caffeine and sex on muscle performance and delayed-onset muscle soreness after exercise-induced muscle damage: a double-blind randomized trial

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel talks about resistance training and yoga as you age, tips to ensure proper technique, progressive overload, body recomposition, gaining vs. cutting cycles and more! ”If you fall outside of the body recomp scenarios mentioned, the biggest benefit of going through strategic gaining and cutting cycles is that they’re faster. You’re choosing one goal at a time and optimizing for that specific goal.” Rachel Gregory Todays Questions: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia?  I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast. Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking? Top Takeaways: Three areas that resistance training helps preserve as aging occurs Training benefits of using Barbells vs. Dumbbells  Scenarios where choosing body recomp as your goal makes sense Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A but first… announcements! [0:00] Keto For Women DIY program is now open!  [1:30] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize!  [2:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!  [4:00] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!  [5:00] www.metflexlife.com/newsletter  [5:00] Question: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia? Thank you for all you do, love your podcasts and the information you provide. [7:00] Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality [7:30] Muscle Mass Index As a Predictor of Longevity in Older Adults [11:30] Question: I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast. [13:00] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks [17:30] Question: Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking? [24:30] If you’re interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply  [26:30] What are gaining and cutting cycles? [30:00] What are lean gains? [34:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [34:30] Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [35:00]  If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE! [35:00] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize! [35:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [36:00] Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com  THINGS MENTIONED IN THIS EPISODE: Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! KETO FOR WOMEN DIY Program is LIVE! Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks Rachel’s Nutrition and Exercise Programs  Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

SHR # 2616 :: The Physics of Resistance Exercise - Doug Brignole - Ron Penna - Every year, countless individuals engage in a resistance training program in an attempt to either enlarge their muscle size for enhanced physical appearance, increase their muscle strength for improved athletic performance, or maintain the ability to perform the activities of daily living that are important to them. Most of these fitness enthusiasts perform standard resistance exercises, as recommended by fitness professionals, personal trainers, and friends, or as presented in books, magazines, and websites. These standard resistance exercises are generally effective for the first few months of training, during which time most new participants experience gains in both muscle size and strength. Sooner or later, however, they encounter either an exercise-related injury or a muscle-development plateau. Get Doug's book The Physics of Resistance Exercise here https://shrnetwork.biz/buildmoremuscle .

SHR # 2616 :: The Physics of Resistance Exercise - Doug Brignole - Ron Penna - Every year, countless individuals engage in a resistance training program in an attempt to either enlarge their muscle size for enhanced physical appearance, increase their muscle strength for improved athletic performance, or maintain the ability to perform the activities of daily living that are important to them. Most of these fitness enthusiasts perform standard resistance exercises, as recommended by fitness professionals, personal trainers, and friends, or as presented in books, magazines, and websites. These standard resistance exercises are generally effective for the first few months of training, during which time most new participants experience gains in both muscle size and strength. Sooner or later, however, they encounter either an exercise-related injury or a muscle-development plateau. Get Doug's book The Physics of Resistance Exercise here https://shrnetwork.biz/buildmoremuscle .

O que os estudos científicos apresentam sobre treinamento com eletroestimulação? @fabiodominski Fonte: Filipovic, A., Kleinöder, H., Dörmann, U., & Mester, J. (2011). Electromyostimulation—a systematic review of the influence of training regimens and stimulation parameters on effectiveness in electromyostimulation training of selected strength parameters. The Journal of Strength & Conditioning Research, 25(11), 3218-3238. Jandova, T., Narici, M. V., Steffl, M., Bondi, D., D’Amico, M., Pavlu, D., ... & Pietrangelo, T. (2020). Muscle Hypertrophy and Architectural Changes in Response to Eight-Week Neuromuscular Electrical Stimulation Training in Healthy Older People. Life, 10(9), 184. Malone, J. K., Blake, C., & Caulfield, B. M. (2014). Neuromuscular electrical stimulation during recovery from exercise: a systematic review. The Journal of Strength & Conditioning Research, 28(9), 2478-2506. Pano-Rodriguez, A., Beltran-Garrido, J. V., Hernández-González, V., & Reverter-Masia, J. (2019). Effects of whole-body ELECTROMYOSTIMULATION on health and performance: a systematic review. BMC complementary and alternative medicine, 19(1), 87. Šarabon, N., Kozinc, Ž., Löfler, S., & Hofer, C. (2020). Resistance Exercise, Electrical Muscle Stimulation, and Whole-Body Vibration in Older Adults: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine, 9(9), 2902. Wirtz, N. (2019). Effects of Whole-Body Electromyostimulation on Strength-, Sprint-, and Jump Performance in moderately trained young adults: A mini-meta-analysis of five homogenous RCTs of our work group. Frontiers in physiology, 10, 1336.

This is such a brilliant episode. I spoke with Richie Kirwan, a Nutritionist and PhD researcher at Liverpool John Moores University. He has an undergrad degree in biological sciences from University College Cork and a masters degree in nutrition and metabolism from the University of Barcelona. His research focuses on the effect of muscle and body fat on heart disease and how we can use high protein Mediterranean diets and Resistance Exercise to improve body composition and health. In this episode we speak about what happens when we stop moving as much, how quickly muscle can be lost, and how fast exercise can impact insulin resistance. We also discuss some simple, actionable advice on what you can do to protect yourself and your loved ones from excessive muscle loss. One of my fave episodes to-date. Find Richie on instagram @be_more_nutrition Find me on intagram, twitter and facebook @superpennie

Prior research has inferred that performing aerobic exercise (AE) concurrently with resistance training (RE) – specifically, if the RE was preceded by the AE – was contraindicated. The assumption was that the AE might limit the muscle building (myogenic) and protein break down (proteolytic) processes.From the standpoint of developing strength, size, and speed enhancement – the mainstays of explosive sports like football – resistance exercise is a prerequisite to attaining these goals. Regular AE enhances the metabolic and morphologic processes that permit muscles to have greater resistance to fatigue, while increasing endurance and mitochondrial capacity.It would make sense that RE and AE would be a match made in Heaven. However, research has reported that when AE was performed before RE – even with a time separation during the same day of concurrent training – there was a molecular interference in the mTOR (mammalian target of rapamycin) signaling pathway, which correlates with protein synthesis (muscle building).Researchers in Sweden writing – "Aerobic Exercise Alters Skeletal Muscle Molecular Responses to Resistance Exercise" – which appears in the December 2019 issue of Medicine & Science in Sports & Exercise, chose to, “explore the effects of aerobic exercise on the acute molecular response supposed to control exercise-specific muscle adaptations to resistance exercise.”The Swedes subjected one leg to aerobic and resistance exercise, which allowed for restored muscle function between bouts, while the other leg was exposed to resistance exercise only. It was hypothesized, “that aerobic exercise would interfere with the molecular response induced by subsequent resistance exercise.”Nine healthy, physically active college student volunteered to perform a 45-min one-legged aerobic exercise (session) in the morning and four sets of RE for each leg 6 hours later. Hence, legs randomly chosen in a counter-balanced manner were subjected to either AE + RE or RE only.Muscle biopsies were obtained pre and post RE sessions, which assessed muscle glycogen content, mTOR, and myostatin, which inhibits muscle hypertrophy (enlargement) - along with knee extensor (quadriceps) power.The study concluded that, “in contrast to the posted hypothesis, it seems that concurrent AE + RE may enhance skeletal muscle anabolic environment,” which means that, “aerobic exercise can precede RE on the same day without compromising in vivo muscle power.”The researchers point out that scheduling RE 6 hours after AE did not compromise the mTOR-related proteins. They do qualify their conclusion by commenting that, “it remains to be shown if cumulative exercise training, using the current paradigm, modifies chronic skeletal muscle adaptations, (i.e., muscle size and strength and power-related performance), compared with resistance training.”

The clean, jerk and snatch. Visions of power (Force x distance over time) and a effective way to improve your strength and physique. This week the team breaks down these lifts and dives into the evidence behind hem for improving performance and healthcare metrics. Fundamentals lead to success! Doc Mok an advanced GI doctor specializing in nutrition, guthealth and cancer and RN Graham an ICU nurse and Physique Competitor smash the broscience by determining if you can trust your doctor’s nutrition advice?Their guests are Sherif Ultrafit and GI Jeff. Sherif is a certified, Master personal trainer practicing in Florida who has experience in training clients in everything from golf to MMA. GI Jeff is a board certified Gastroenterologist and Level 1 certified CrossFit instructor. Our listener mailBecky asks what equipment can you use around the home for workouts?Sunny asks what do you think about the carnivore diet for inflammatory bowel disease? If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference Reach Out to use team@maximalbeing.comOr Speak pipe https://www.maximalbeing.com/contact/ Support the Show athttps://www.patreon.com/maximalbeingThis podcast sponsored byhttps://www.fastic.com Resourceshttps://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspxhttps://pubmed.ncbi.nlm.nih.gov/28363035/ SocialFacebook: https://www.facebook.com/maximalbeing/Twitter: https://twitter.com/maximalbeingInstagram: https://www.instagram.com/maximal_being/Pinterest https://www.pinterest.com/maximalbeing/Linked’in https://www.linkedin.com/in/maximal-being-13a5051a1/YouTube: https://www.youtube.com/channel/UCi7KVUF8U-gfhOE1KSNAqIg@Sherifultrafit in Instagram https://www.instagram.com/sherifultrafit/ Top of FormJOIN OVER 3,418 MAXIMAL BEINGS AND GET OUR FREE 9 STEP GUIDE TO REMODELING YOUR GUT, FREE MACRO CALCULATOR, & 10% OFF COUPONhttps://maximalbeing.us4.list-manage.com/subscribe?u=ce1e2f527d19296e66d8a99be&id=2d68acf4e0Bottom of FormSign-up for our Kombucha Coursehttps://www.maximalbeing.com/product-category/courses/Need a Custom Nutrition, Fitness or Guthealth planhttps://www.maximalbeing.com/product-category/personalized-plans/Support the show (https://www.patreon.com/maximalbeing)

In this episode Dr. Jacob Mey leads our discussion of a paper that was recently published in the American Journal of Clinical Nutrition titled, “Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial.” In this paper, the authors aimed to determine the effects of ingesting either whey protein or collagen protein on acute and longer-term muscle protein synthesis with or without resistance exercise. You can follow along with us by accessing the article link bellow.   https://doi.org/10.1093/ajcn/nqz332

Jeff Nichols http://www.performancefirstus.com and Stew Smith http://www.stewsmithfitness.com discuss each of their favorite training books they have used in their past to grow and learn as both athletes and trainers / coaches. Complete List: Dietary Protein and Resistance Exercise 1st Edition - Lonnie Michael Lowery The Oxygen Advantage – Patrick McKeown Anabolics – William Llewellyn Human Performance for the Tactical Athlete – http://www.o2x.com Secrets of Russian Sports and Training – Dr. Mike Yessis Kettlebell RX – The Complete Guide for Athletes and Coaches – Jeff Martone Triphasic Training – Cal Deitz and Ben Peterson High Powered Plyometrics – Radcliffe / Farentinos High Performance Training for Sports – David Joyce NSCA – Essentials of Strength and Conditioning – CSCS Text Book NSCA – Essentials of Tactical Strength and Conditioning – TSAC Book Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

It's time to wake up and smell the CoffeeCaffeine is one of the most heavily researched and beneficial ergogenic aids available. Discover more...The ScienceThe American Alliance for Health stated that there are three ways that caffeine may provide ergogenic effects. How much caffeine should we drink?What is the suggest ammount of caffeine per kilo of body mass for  better performance? we tell you.Speed and Power in Long Term ExerciseThere have been few studies conducted to evaluate the effects caffeine has on speed or endurance event.Muscle energy If you have 66% more fuel for the next day's training or competition wouldn't that interest you.Discover all this and more, listen nowMore podcasts at www.apachebrave.co.ukReferencesANTONIO, J. (2004) Caffeine: The Forgotten Ergogenic Aid. Strength and Conditioning Journal, 26 (6), p. 50-51APPLEGATE, E. & GRIVETTI, L. (1997) Search for the competitive edge: A History of dietary fads and supplements. The Journal of Nutrition: 1996 ASNS Symposium Proceedings , 127 (5), p. 869-873BEAVEN, C. et al. (2008) Dose Effect of Caffeine on Testosterone and Cortisol Responses to Resistance Exercise. International Journal of Sport Nutrition & Exercise Metabolism, 18 (2), p. 131-141Caffeine Aids Athlete Recovery (2008) Australasian Science 1 Sep. 2008: ProQuest Education Journals. ProQuest. Karl E. Mundt Library, Madison, SD. 29 Jan. 2009 http://www.proquest.com/CLARK, N. (2005) Caffeine and Performance. Palaestra 1 Oct. 2005: 46. Research Library. ProQuest. Karl E. Mundt Library, MadisonGRAHAM, T. (2001) Caffeine and Exercise: Metabolism, Endurance and Performance. Sports Medicine 31 (11), p. 785-807.JENKINSON, D. & HARBERT, A. (2008). Supplements and Sports. American Family Physician , 78 (9), p. 1039-1046.McNAUGHTON, L. et al. (2008). The effects of caffeine ingestion on time trial cycling performance. Journal of Sports Medicine and Physical Fitness , 48 (3), p. 320-325.POWERS, M. (2004) "Safety, Efficacy, and Legal Issues Related to DIETARY SUPPLEMENTS", Strategies , 18 (1), p. 30-34.SINCLAIR, C. & GEIGER, J. (2000) Caffeine use in sports: A pharmacological review. Journal of Sports Medicine and Physical Fitness , 40 (1), p. 71-79.WALLACE, S. (2006) A Comparison of Caffeinated Drinks [Photograph] [WWW] Available from: http://biolife.files.wordpress.com/2008/04/caffeinated-drink-comparison.jpg [Accessed December 4,2009]

Greg and Eric’s plans to morph the show into a political podcast have met an untimely end, but the show must go on. In today’s episode, they discuss some totally unsubstantiated claims about the coronavirus, also known as COVID-19, followed by some impressive Feats of Strength. After that, Eric shares a research review about how the timing of your meals may alter the metabolic response to feeding, then Greg shares a research roundup about energy expenditure during times of vigorous mental effort, antagonist stretching for strength and power, and using heart rate variability to gauge your recovery from lifting. Then, Greg and Eric answer a few listener questions, share a very tentative recommendation for the “On the Rise” segment, and share a very confident recommendation for the “On the Rise” segment. To close the episode, Greg discusses some of his favorite sources of fun, informative educational content that is not fitness related, and Eric one-ups him by sharing the only source of information a person would ever need.If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqaIf you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators – TIME STAMPS –New program for sale: Average to Savage 2.0: https://www.strongerbyscience.com/average-to-savage/ (0:00:59). Lamenting the untimely terminations of the Klobuchar and Bloomberg campaigns (0:05:30). Coronavirus (COVID-19) impacts the fitness world (0:07:29). Article from Beth Skwarecki: https://vitals.lifehacker.com/no-the-keto-diet-wont-give-you-special-protection-from-1842057362.  Feats of Strength (0:13:20). Research Review: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals (0:21:03). Study: https://academic.oup.com/jcem/article-abstract/105/3/dgz311/5740411?redirectedFrom=fulltext. SBS Guest Article by Danny Lennon: https://www.strongerbyscience.com/chrononutrition/. Research Roundup (0:35:31). The stress of chess players as a model to study the effects of psychological stimuli on physiological responses: an example of substrate oxidation and heart rate variability in man: https://www.ncbi.nlm.nih.gov/pubmed/18987876. Effect of acute antagonist static stretching on upper-body agonist power: https://journals.sagepub.com/doi/full/10.1177/1747954119884441. Profiles of Heart Rate Variability and Bar Velocity following Resistance Exercise: https://journals.lww.com/acsm-msse/Abstract/publishahead/Profiles_of_Heart_Rate_Variability_and_Bar.96369.aspx. Q&A (0:59:44).  Advice for reducing the interference effect for recreational lifters? (0:59:49). Do you need to worry about your muscle fiber type when it comes to power and rate of force development? From a training perspective, what can be done to improve power and rate of force development? (1:10:31). Given its osmolytic properties, could taking trimethylglycine (betaine) during “peak week” be a good idea for natural bodybuilders? Has it been tried before? (1:27:59). Are programs limited by our natural tendency to think in weeks? Could it be beneficial to have microcycles that last, for example, 5 days or 9 days? (1:45:15). On the Rise? Marco Sterpa (1:52:21). https://www.science2muscle.it/. https://www.instagram.com/marco.sterpa/. Science to Muscle on YT:  https://www.youtube.com/channel/UCyJ5Mu0exw8ol89Y3Vu8FfA. On the Rise: Travis Pollen (1:57:10). http://www.fitnesspollenator.com/search. https://www.3m-ap.com/. https://www.instagram.com/fitness_pollenator/. To Play Us Out (2:01:00)Sources of fun, informative educational content that is not fitness-related. 

An Author Interview with Dr. Christina Dieli-Conwright

In this episode, Sal, Adam and Justin go over five benefits of weight training that are often overlooked. The unexpected value of resistance training. (2:07) #1 – Promotes a better functioning brain. (6:20) Proprioceptive learning. (10:06) Central Nervous System (CNS) adaption. (16:05) #2 – The positive effect on your libido and hormone levels. (18:04) #3 – The clear changes in your mood. (25:36) #4 – Improves your ability to fight off illness. (36:34) #5 – Empowers your independence and confidence. (43:46) Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** Weight training may boost brain power An investigation of the relationship between physical fitness, self-concept, and sexual functioning Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mind Pump 1215: Dr. Becky Campbell on Thyroid Disease, Autoimmune Disease & Histamine Intolerance Strengthen your mood with weight training Lifting Weights May Help With Depression How Exercise May Help Us Fight Off Colds Strength training: Get stronger, leaner, healthier Effects of Resistance Exercise on Bone Health Strength training builds more than muscles Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink)  Instagram Dr. Becky Campbell (@drbeckycampbell)  Instagram

Greg and Eric are back with the second episode of Season 2, and it’s a great one. First, the guys discuss a ton of remarkable Feats of Strength from the last few weeks. Next, Greg & Eric answer some listeners’ questions about topics such as fat-free mass index, pre-workout nutrition, building strength without adding muscle, and whether or not you should use touch-and-go reps while deadlifting. That’s followed by a Research Roundup segment, which discusses some fascinating new articles about the relationship between muscle fluid volume and force, the effects of protein intake on bone health, and high-load versus low-load training. After that, Eric gives an explosive update on the drama related to the red meat/processed meat research that has caused quite a stir in the nutrition world. Finally, Greg delivers on his promise and explains how to bake the perfect loaf of sourdough bread. TIME STAMPS: (0:01:14) Announcement: Stronger By Science Studies Archive: Link: https://www.strongerbyscience.com/studies-archive/ . (0:08:15) Feats of Strength. Q&A:(0:32:48) What percentage of guys do you think can achieve a fat-free mass index above 25? (0:51:35) What are your thoughts on touch-and-go deadlifts versus resetting every rep? (0:59:57) Do you think it would be beneficial to implement “diet breaks” while bulking? (1:07:16) Do you have any evidence based suggestions for a female who is looking to maintain muscle and gain strength without inducing further hypertrophy? (1:20:40) How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake? Research Roundup: (1:27:57) Effects of Dietary Protein Quantity on Bone Quantity following Weight Loss: A Systematic Review and Meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/31301138. (1:32:49) Passive muscle tension increases in proportion to intramuscular fluid volume. https://jeb.biologists.org/content/222/21/jeb209668. (1:50:48) Resistance Exercise-induced Changes in Muscle Phenotype Are Load Dependent. https://www.ncbi.nlm.nih.gov/pubmed/31306302. Drama (update): (2:01:10) MORE stuff on red meat/processed meat.https://jamanetwork.com/journals/jama/fullarticle/2759201?fbclid=IwAR0DN_lQzvP4xowrddgSKID_68szayGFCqAtlOzSQPs5-c0iAj1TW7exZjs. https://www.tamus.edu/texas-am-chancellor-calls-on-harvard-to-investigate-its-faculty-members/. To Play Us Out: (2:18:54) How to bake the perfect loaf of sourdough bread. 

Podcast Notes Key Takeaways Resistance training:Improves cognitive functionStrengthens your proprioceptive abilitiesRaises libido and improves your sex hormone profileImproves your moodImproves self-confidenceIs an insurance policy against chronic diseaseRead the full notes @ podcastnotes.orgIn this episode, Sal, Adam and Justin go over five benefits of weight training that are often overlooked. The unexpected value of resistance training. (2:07) #1 – Promotes a better functioning brain. (6:20) Proprioceptive learning. (10:06) Central Nervous System (CNS) adaption. (16:05) #2 – The positive effect on your libido and hormone levels. (18:04) #3 – The clear changes in your mood. (25:36) #4 – Improves your ability to fight off illness. (36:34) #5 – Empowers your independence and confidence. (43:46) Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** Weight training may boost brain power An investigation of the relationship between physical fitness, self-concept, and sexual functioning Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mind Pump 1215: Dr. Becky Campbell on Thyroid Disease, Autoimmune Disease & Histamine Intolerance Strengthen your mood with weight training Lifting Weights May Help With Depression How Exercise May Help Us Fight Off Colds Strength training: Get stronger, leaner, healthier Effects of Resistance Exercise on Bone Health Strength training builds more than muscles Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink)  Instagram Dr. Becky Campbell (@drbeckycampbell)  Instagram

Modes of aerobic exercise include cycling, aerobic classes, dancing, calisthenics, jumping rope, swimming, running, and walking. Resistance training comes in a variety of forms, such as using weights, elastic bands, and body weight exercises.With either mode of exercise, there is a commonality as to each form’s ability to regulate systemic glucose (blood sugar) balance, skeletal muscle transport, and glucose metabolism.Glucose is stored in the liver and muscles as glycogen. Glycolysis is the process in which one molecule of glucose is broken down to form two molecules of pyruvate, while glucose storage is referred to a glycogen synthesis.Regulation of glucose balance—homeostasis—is tightly controlled to provide fasted glucose levels at

Episode 125 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Protein Supplementation & Resistance Exercise Training" with Dr Rob Morton (McMaster University, Canada). Discussion Topics Include: The role of skeletal muscle mass and strength in human health & performance Increasing skeletal muscle mass The hormone hypothesis Introduction to muscle protein turnover Protein intake and muscle turnover Dietary protein supplementation and resistance exercise induced gains in muscle mass and strength Protein supplementation and muscle: the evidence explored Key Paper(s) Discussed / Referred to: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (Morton et al, BJSM, 2018) Related Podcast Episodes: Episode 121 - "Protein and Endurance Athletes" with Dan Moore PhD Episode 98 - 'Protein: An Update' with Professor Stu Phillips and Professor Kevin Tipton Episode 75 - 'Protein Overfeeding & Oversciencing' with Jose Antonio PhD Episode 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips Episode 67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon Episode 38 - 'Nutrition and the Molecular Response To Strength Training' with Keith Baar PhD Episode 36 - 'The Hormone Hypothesis' with Professor Stu Phillips Episode 34 - 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD Episode 28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhD Episode 24 - 'Muscle Anabolic Potential of Leucine' with Leigh Breen PhD Episode 18 - 'Protein Nutrition & Critical Appraisal' with Professor Kevin Tipton Episode 5 - 'Protein' with Prof Stu Phillips and Prof Kevin Tipton Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Movement Debrief Episode 102 is in the books. Here is a copy of the video for your viewing pleasure, and audio if you can't stand looking at me. Here is the set list: How does the infrasternal angle (ISA) relate to deadlift stance? Which ISA presentation are typically better deadlifters? How can I select the most effective deadlift stance What's the difference between measuring hip rotation in sitting, prone, and supine? What are hemorrhoids? What may be a mechanical cause for hemorrhoids? What movement limitations may be present? How can I go about improving hemorrhoids? If you want to watch these live, add me on Instagram. They air every Wednesday at 7:30pm CST. Enjoy!   t Below are the links mentioned in the show notes Check out Human Matrix promo video here Here are some testimonials for the class:  Want to sign up? Click on the following locations below: November 23rd-24th, New York City, NY January 25th-26th, Scotts Valley, CA (early bird ends December 24th) April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm) The Uprising with myself, Pat Davidson, and Seth Oberst, February 8th-9th (early bird ends January 3rd) May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!) August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!) September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!) October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!) Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! Here's a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: Squat stance   Improving the Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise   Femoral anteversion. A clinical assessment of idiopathic intoeing gait in children.   Hip rotation range of motion in sitting and prone positions in healthy Japanese adults.   Ben House   Bryan Walsh Bryan Walsh's Functional Medicine and Family Tour Course Review Healthy Gut, Healthy You Deadlift Stance What about the ISA in relation to deadlift stance. Is there a stance more optimal based on your ISA angle? Measuring Hip Rotation What's the difference between measuring hip rotation in sitting, prone, and supine? Hemorrhoids Dude!  Speaking of stress...Any suggestions for a stressed out butthole; ie: hemorrhoids? Have you treated any patients with this issue? Any specific things you have found to be helpful? Any common presentations in terms of ISA/IPA?

Recent clinical trials compared the effects of supervised high-intensity interval endurance training vs. resistance training in reducing two kinds of high-risk cardiac fat, epicardial and pericardial. Results showed that both types of exercise reduced the epicardial fat, while only the resistance training was effective in reducing the pericardial fat. My 40 years of experience back up just how effective that compound approach can be in reducing both total and visceral fat in both our male and female participants.

In this episode, I chat to Tormod about some of his groups work in resistance exercise and prostate cancer. We also chat about how we can do a better job of reporting our exercise trials, particularly in regards to modified sessions, where participants don't reach the desired dose or intensity of exercise. This is a really important area that will strength the impact of our research.    Check out Tormod on twitter @TSNils   Some of Tormods publications we talked about: https://www.ncbi.nlm.nih.gov/pubmed/25927504 https://www.ncbi.nlm.nih.gov/pubmed/29315168

Clinical Tuesdays www.ptonice.com 

Das sehr häufig verwendete Nahrungsergänzungsmittel BCAA hat nun wieder einen besonderen Hype in der Fitness und Bodybuildingszene erfahren, daher stellen wir uns die Frage ob dieser Hype gerechtfertigt ist oder ob BCAA-Produkte doch wieder nur unnötige Supplemente sind. Quellen: Churchward-Venne, T. A. et al., 2012. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. Journal of Physiology, June, 590(11), pp. 2751-2765. Jackman, S. R. et al., 2017. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology, 7 June.8(390). Karlsson, H. K. R. et al., 2004. Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise. American Journal of Physiology - Endocrinology and Metabolism, 10 Junge, 287(1), pp. E1-E7. Moberg, M. et al., 2014. Absence of leucine in an essential amino acid supplement reduces activation of mTORC1 signalling following resistance exercise in young females. Journal of Applied Physiology: Nutrition and Metabolism, 39(2), pp. 183-194. Sharp, C. P. M. & Pearson, D. R., 2010. Amino Acid Supplements and Recovery from High-Intensity Resistance Training. Journal of Strength & Conditioning Research, April, 24(4), pp. 1125-1130. Witard, O. C. et al., 2014. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, January, 99(1), pp. 86-95.

On this episode of Ask the Coaches with Lucho and Tawnee: Study: The Influence of a Personal Trainer on Self-Selected Loading during Resistance Exercise. Takeaway: people did “more” when a personal trainer was there and didn't cut corners so to speak. We can probably assume the same for those with a coach for endurance sport […] The post ATC 220: Tapering with MAF, What Else to Add to Your Training Log, More Recovery for Masters Athletes, and More first appeared on Endurance Planet.

Quincy College's Exercise Science professor, Dr. Wayne Westcott, one of my personal hero's, joins me to discuss a little exercise physiology, a few different ways to stretch and how to add cardio to your strength workout. Dr. Westcott is the author of hundreds of professional exercise articles with thousands of hours of research under his belt. Check out the show notes for links to some of his work and a video presentation.  Dr. Westcott articles:   http://www.healthy.net/Author_Biography/Wayne_L_Westcott_PhD/77 "The Role of Resistance Exercise in Weight Loss and Wellness":  https://www.youtube.com/watch?v=oP2-AQAe0o8 Please visit http://bit.ly/fitnesscandorpodcast, click View in iTunes, go to Ratings and Reviews at the top and leave a rating and/or review! That would be helpful for both of us and get our conversation to more people! 

Ziya Altug discusses the article “Resistance Exercise to Improve Cognitive Function” which appears in issue 36-6 of SCJ.  Mr. Altug discusses the importance of resistance exercise for improving cognitive function and how this knowledge can be used by strength and conditioning professionals.

MDS presents the latest research and findings from the field of Movement Disorders. Abstracts of articles from the Society Journal, Movement Disorders, are taken from the August 2013 (Vol. 28, Issue 9) issue.

Resistance exercise is not just for gym junkies. The Wellness Guys explain the benefits of resistance exercise for people of all ages and explain how it can be tailored in a safe, healthy way to make sure you get all of the health benefits whilst minimising the risks. Learn what resistance exercise is and how Listen In The post TWG 4: The importance of Resistance Exercise appeared first on The Wellness Couch.