Podcasts about resistance training

Chapter 1: Meet the Microbes (02:41) John opens the episode, introducing Dr Vanessa Schmidt and inviting her to share her background. Vanessa explains her role at the University of Liverpool, her PhD in antimicrobial resistance in staphylococci, and her leadership in infection control and antimicrobial stewardship. (03:38) John asks whether staph infections in pets are usually caught or part of their natural skin flora. Vanessa replies that most infections come from an animal's own commensal microbiota, which coexist harmlessly but can cause disease when the immune system or skin barrier is compromised. (05:07) Sue asks whether humans and animals share the same commensals. Vanessa explains that while many organisms are shared across species, each host also harbours unique flora. Cross-species transfer is possible but not common. (06:16) Sue asks whether different body sites have different staph species. Vanessa says this is well-mapped in humans, while in pets we know carriage is common in the nose, mouth, and perineum, but site-specific species need more study. (07:28) John asks about coagulase-positive vs coagulase-negative staph. Vanessa explains that coagulase-positive staph are generally more virulent, while coagulase-negative species can still be important, especially in immunocompromised hosts or in association with implants. (09:37) Sue asks how to interpret a coagulase-negative result on a lab report. Vanessa advises considering clinical context, immune status, culture growth level, and cytology to judge significance. (12:34) Sue emphasises the value of cytology. Vanessa agrees, explaining it's routine in dermatology and helps identify intracellular bacteria and neutrophilic inflammation.   Chapter 2: Resistance Training (14:30) John transitions to methicillin resistance. Vanessa explains MRSP carries the mecA gene, conferring resistance to beta-lactam antibiotics. It spreads clonally and is more stable than resistance in Gram-negatives. (17:40) Sue asks whether antibiotic use can switch the resistance gene on or off. Vanessa says it's about selection pressure - resistant strains survive when antibiotics are overused. (19:03) Sue shares her “rucksack” analogy. Vanessa agrees, adding that over time resistant strains adapt, carrying resistance genes more efficiently. (20:15) John asks about zoonotic risk. Vanessa confirms bacteria like MRSP can pass between pets and owners, though actual infections are rare.   Chapter 3: Less is More: Treating MRS the Smarter Way (22:33) Sue asks about managing MRSP pyoderma in practice. Vanessa outlines a tiered approach: treat the underlying disease, apply barrier nursing, and use topical therapy like chlorhexidine, aiming to avoid systemic antibiotics. (27:00) Sue raises chlorhexidine use and guideline updates. Vanessa recommends 2% or above concentrations of chlorhexidine and warns that dilution reduces effectiveness and may lead to treatment failure. (30:05) Sue mentions suspected resistance. Vanessa confirms resistance is reported and linked to bacterial efflux pumps. She uses hypochlorous acid or bleach as follow-up options in certain MRSP cases. (33:15) John asks what Vanessa avoids. She avoids systemic antibiotics in superficial MRSP unless absolutely needed, and tailors treatment to the underlying disease. Immunosuppressives are avoided if the infection arose due to immune compromise. (35:00) Sue asks about treating MRSP otitis. Vanessa explains that lower chlorhexidine concentrations are potentiated by TRIS-EDTA, so she still uses them as first-line ear cleaners. (36:40) John asks about long-term carriage. Vanessa explains MRSP can persist for months or even years. Decolonisation before high-risk surgery is common, but long-term clearance is difficult and evidence is limited. (39:42) Sue summarises the discussion: in MRSP, less is more - fewer antibiotics and more topicals. New guidelines offer hope for better resistance control.   ISCAID guidelines https://onlinelibrary.wiley.com/doi/10.1111/vde.13342?af=R&utm_campaign=Nextmune%20-%20Nextmune%20UK%20Updates&utm_source=hs_email&utm_medium=email&_hsenc=p2ANqtz--e1aa7hsXEupaiUzNH8tbxLSDEH8s4jALF4ScLWjefX83QJvKt5H20n5xE--r0sn9CVwFI   Protect Me guidance from BSAVA https://www.bsava.com/Resources/Veterinary-resources/PROTECT-ME/

What separates a good strength training session from a great one? In this episode of the Discover Strength Podcast, CEO Luke Carlson is joined by three of the brand's most experienced exercise physiologists—Rick Regnell, Kayla Ezuck, and Taylor Melvin—for a candid conversation rooted in over 100,000 training sessions.They break down the habits and mindset traits that expert trainers notice—and deeply respect—in high-performing clients. From mastering form under fatigue to communicating clearly and showing up with consistency, this episode is packed with insight for anyone serious about getting more from their strength training.Whether you're a Discover Strength client, a fitness professional, or simply someone committed to training smart, this conversation will elevate your understanding of what it means to truly be coachable.Discover Strength offers free Introductory Workouts at any location across the United States. You can schedule your free Introductory Workout HERE !

This episode is being re-released due to its high relevance for anyone looking to manage their emotions more effectively—which, let's face it, is most of us! Have you noticed that when your emotions run high, you tend to react in ways that don't serve you? This episode introduces a powerful, action-based technique from Dialectical Behavior Therapy (DBT) that puts you in control: doing the opposite of what your emotions tell you to do.Join Kelsea and Rachael as they explore how to understand and manage emotions, tolerate distress, and make positive changes. Learn to avoid harmful behaviors and improve relationships. The reality is, distress is an unavoidable part of life. Stop waiting for things to get easier; if you spend your life waiting to get past a difficult point, you'll miss it!Research:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/(00:00:00) Welcome and personal feelings about life changes.(00:05:50) Why we are talking about opposite action(00:10:35) Doing what you've always done and when it is time to adjust(00:16:33) Stepping out of your comfort zone and taking chances on a scale.(00:19:32) This is NOT an emotion suppressing technique(00:27:06) How to strengthen this area of your brain: the aMCC(00:39:00) How Kelsea and Rachael each put opposite action into practice(00:49:15) The importance of explaining what you are doing to your people (00:53:43) Fear of failure and small steps to making a plan of action(00:58:50) Sadness and its opposite action(01:05:10) The theme of the episodeWant to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness FB Group⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thick Thighs Save Lives Workout Programs⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

On this episode of the Flex Diet Podcast, I chat with Dr. Mike Roberts, a full professor at Auburn University and head of the Nutri Bolt Applied and Molecular Physiology Lab. Mike's one of the sharpest minds in muscle science, and we go deep into the nitty-gritty of hypertrophy, including everything from rodent studies to human trials to the molecular pathways that drive muscle growth.We get into some serious geekery: ribosome biogenesis, muscle stem cells, the extracellular matrix — yeah, all the stuff happening behind the scenes when you train. Mike also shares his take on how HIIT and consistent resistance training impact muscle adaptation, and we riff on where nutrition fits into the equation.If you're into the science of muscle or you're a coach looking to better understand the mechanisms behind hypertrophy, you'll dig this one. Tons of actionable nuggets and some fascinating research.Check it out!Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comBeyond Power Voltra 1: https://www.beyond-power.com/?sca_ref=9191675.802mkRdulvAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:05:53 Dr. Mike Roberts' Academic Journey07:21 Research Focus: Muscle Physiology and Aging21:04 Innovative Research Projects and Findings43:03 Exploring Pyro Sequencing and Methylation45:17 Genetic Potential and Resistance Training46:16 Extreme Responders and Genetic Research47:21 Conference on Response Heterogeneity50:16 Ribosome Biogenesis and Muscle Stem Cells54:47 Extracellular Matrix and Hypertrophy01:03:04 Eccentric Training and Muscle Growth01:07:17 Practical Tips for Muscle Hypertrophy01:16:58 Conclusion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy:Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith - https://youtu.be/Kg77mu1MAIkConnect with Mike:X: https://x.com/DrMikeRobertsGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

What is sarcopenia and why is this such an important topic for every woman over 40?  That is the topic of conversation today.  What is Sarcopoenia? Sarcopenia is to muscle what osteoporosis is to bone.  Significant loss of skeletal muscle mass and or muscle strength. Sarcopenia is tied to anabolic resistance in midlife women, making it harder to gain lean muscle growth or maintenance after 40. Older adults - both men and women - have to work harder to gain lean muscle mass.  Women have less overall body mass and muscle to begin with and more dramatic reductions in estrogen at menopause, than men experience loss of testosterone.  The key stimulus for muscle protein synthesis, will suffer more from loss of strength and mass if they aren't carefully offsetting it with planned and progressive resistance training.  For women, estrogen protects muscle and bone. We need and use testosterone which is the most abundant hormone in the female body - but it's the decline in estrogen that makes the difference in muscle preservation. What Contributes to Sarcopenia?  Malnutrition. Combined with sarcopenia, it's a predictor of all-cause mortality than sarcopenia alone.  The United States is one of the most overfed and undernourished countries in the world. We're not eating well enough to sustain health.  Sarcopenia is 100% avoidable.  How Do You Measure Sarcopenia? Strength Fat free mass and height Online calculators  There are physical tests or measures that include grip strength or calf circumference.  Women didn't measure or track their skeletal muscle mass decades ago to know where it was at peak. It's harder to say how much mass or strength you've lost.  The Surprising Statistics on What is Sarcopenia On average, muscle loss occurs 3-8% each decade starting at 30. That CAN accelerate during menopause transition. It isn't associated with loss of estrogen driving skeletal muscle protein synthesis down. It's the side effects of the decline of estrogen.  Not sleeping. Struggle exercising as hard or as long  Less support for your muscle from testosterone and growth hormone  Have cortisol, ghrelin and leptin hormone dysregulation that interferes with muscle and fat. We do have the ability to regain lean muscle.  It's proven (and shared in prior episodes) that 85+ individuals can gain both mass and strength.  Available Sarcopenia Assessments: SARC-F  A simple questionnaire that is a good point of reference but an easy assessment if you're active.  How it works: Includes 5 components with scale scores range from 0 to 10: Strength: How much difficulty do you have in lifting and carrying 10 pounds? Assistance in walking: How much difficulty do you have walking across a room, whether you use aids or need help to do this? Rise from a chair: How much difficulty do you have transferring from a chair or bed, whether you use aids or need help to do this? Climb stairs: How much difficulty do you have climbing a flight of 10 stairs? Falls: How many times have you fallen in the past year? Flipping 50 Fitness Scorecard  Helps not only measure strength and muscle mass but to see how you rank according to others in your age group.  Most important is progress, comparing you to you. Start where you are by benchmarking it and learn how to improve it. How is Sarcopenia Diagnosed? Fat-Free Mass Index: FFMI ≤ 15 kg/m2 Visit this URL to calculate (turn on metric to see result): https://ffmicalculator.org/ A strength test. What is Sarcopenia: The New Glossary Osteosarcopenia - low bone mass and low muscle mass Sarcobesity - low muscle mass and high fat mass Osteosarcobesity - low bone mass, low muscle mass and high fat mass  Osteobesity - low bone mass and high fat mass    The biggest risk of sarcopenia is falling due to instability and inability to “right” yourself when slips and falls occur. I promised we'd visit what's possible so here that is: A 1.9-3.3% increase in global muscle mass in humans is associated with a 4.1% to 5.8% lower fat mass and reduced A1c and fasting glucose in studies lasting 2 weeks to 3 years.   How to Avoid Sarcopenia? Resistance train 2x per week minimum, for some that's maximum. Know your recovery needs. Consume high protein foods and micronutrient dense foods at each meal.   Wouldn't it be wonderful if in 30 or 40 years, “What is sarcopenia?” is a question like “What is scurvy or rickets?” now which is never heard of. That starts with us.    References:  Nutrients. 2023, PMID: 38201856. Sports Medicine, 2025, PMID: 40576707. Advances in Nutrition 2025, PMID: 40222723. Scientific Reports, 2025, PMID: 39833326. Front Med (Lausanne), 2025, PMID: 40636391.   Other Episodes You Might Like: Previous Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All Anatomy Next Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies More Like This: 5 Reasons You're Not Losing Weight or Gaining Muscle After 50 Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From?   Resources:  Don't know where to start? Book your Discovery Call with Debra. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.  

Today we're tackling a crucial concept in sport performance - the double-edged sword of Muay Thai specific training.The thing is, you need enough supplemental training to build athletic qualities that show up in the ring, but not so much that you'd be better off just doing more Muay Thai instead.I'll break this down through three excellent questions from our YouTube community that approach this challenge from different angles.Because let's face it - if your supplemental training isn't making you better at Muay Thai, why bother?KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:23 The Transfer of Training Problem02:16 Advanced Techniques and Specificity04:33 Training Quality vs Conditioning06:54 Muay Thai Specific Training – The Bigger PictureFurther notes and resources at https://heatrick.com/2025/08/01/muay-thai-specific-training-resistance-training-qa/Search "muay thai specific" on our YouTube channel links page for this episode's show notes and further resources now!

Titrate, Train, Triumph

What if everything you've been told about aging, weight gain, and menopause is only half the truth?In this empowering episode of Make Peace with Food, Sherry Shaban unpacks one of the most misunderstood blocks to lasting change after 40: the belief systems that silently shape our health and habits.If you've ever been told that weight gain, fatigue, or declining health is just “part of getting older,” it's time to question where that story came from—and whether it's even true.Sherry dives deep into the real drivers behind stubborn weight and low energy—muscle loss, crash dieting, and unbalanced hormones like cortisol and insulin—not menopause itself.You'll walk away with clarity, hope, and a practical game plan that doesn't involve restriction, calorie counting, or giving up on your body.Topics Covered:The hidden power of belief systems—and how to rewire themWhy muscle mass is your metabolism's secret weapon (especially after 40)The real reason crash diets backfire in the long runThe two hormones that most affect fat storage (and how to manage them)Why resistance training is the true fountain of youthReframing menopause from limitation to opportunityWhy walking is underrated for fat loss and nervous system regulationHow to shift from survival mode to a state of healing and vitalityReady to finally break free from the cycle of emotional eating and relentless cravings?Get your FREE copy of The Hormone Reset: Rewire Your Cravings, Regulate Your Body, and Reclaim Peace With Food today.Inside, you'll discover the real reason your body's been holding onto weight, why cravings seem to control you—and how to naturally reset your hormones so your body can finally feel safe, regulated, and ready to let go.Get your guide here: www.sherryshaban.com/hormoneresetListen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, iTunes, and YouTube so you never miss an episode!Join my Facebook Community here: www.myfoodfreedomlifestyle.comWork with me: www.sherryshaban.com/transformWant to go deeper? Visit www.makepeacewithfood.com to learn more!Share your biggest takeaway and tag me on social media: Instagram, Facebook, TikTok, LinkedIn

This episode originally dropped on February 12, 2025.Bill Campbell, PhD, has spent his entire career as a fat loss researcher. So when his wife hit menopause and wanted help with body composition changes, he thought it would be easy. Spoiler alert: It was not. Which made him realize his field had a lot to learn, especially about active women whose bodies change even when their training and nutrition has not. Now he's on a mission, diving into the literature and conducting research of his own to further our understanding of body composition changes during this time of life. We talk all about it, what he's learned, and his work developing a Female Fitness Menopause Survey to learn more.Bill Campbell, PhD is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida. He is also a Certified Strength & Conditioning Specialist from the National Strength & Conditioning Association and former president of the International Society of Sports Nutrition (where he is also 1 of 35 individuals to be recognized as a ‘Fellow' of the organization—an honor reserved for those individuals who have outstanding contributions to the field of sports nutrition). He has published over 200 scientific papers and abstracts, three textbooks, and 20 book chapters in areas related to physique enhancement, sports nutrition, resistance training, and dietary supplementation. You can learn more about him and his work at www.billcampbellphd.comResourcesEstrogen modulates metabolic risk profile after resistance training in early postmenopausal women: a randomized controlled trial, hereTransdermal Estrogen Therapy Improves Gains in Skeletal Muscle Mass After 12 Weeks of Resistance Training in Early Postmenopausal Women, hereMetabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, herePowerpenia Should be Considered a Biomarker of Healthy Aging, herePurchase the Menopause Course Bundle and Save $111! https://learning.feisty.co/ Sign up for our FREE Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners:Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Overcoming “All-Or-Nothing” Mindset: Why Perfect Isn't the Goal | Fit Vegan Podcast Ep. #399 Interested in the Fit Vegan Workshop? Secure your spot now before we sell out ​https://fitvegancoaching.com/vancouver-2025Join our Free Fit Vegan weekly newsletter: https://fit-vegan-coaching.kit.com/newsletterInterested in working with our world class team, Book your application call here: http://book.fitvegancoaching.com/podcastWelcome to the Fit Vegan Podcast! In this episode of the Fit Vegan Podcast, I sit down with my wife Ivy to talk through the most common fears and concerns people face before starting their health transformation. We cover everything from mindset and motivation to physical limitations, fear of commitment, and the real cost of investing in your health. We also explore how to stay on track while traveling or during busy seasons, the power of whole food plant-based living, and what truly creates lasting, sustainable change. Along the way, we bust myths about carbs, protein, and strength training, and share how our coaching helps people—at any stage of life—build strength, confidence, and long-term results.In This Episode, We Cover: [00:00–12:53] Getting Honest About Transformation: Common Fears, Mindset Shifts, and Moving Past the “All or Nothing” Mentality.[12:54–29:10] Letting Go of Guilt and Shame: Accountability, Information Overload, and Adapting to Physical Limitations.[29:11–36:19] Smart Muscle Building: Why You Won't Get “Bulky,” Strength vs. Cardio, and the Long-Term Benefits of Resistance Training.[36:20–55:53] What the Science Says: Doctors on Strength Training, Debunking Carb and Protein Myths, and the Risks of Restrictive Diets.[55:54–01:25:14] Making Health a Priority: Forming Habits That Last, Handling Life's Curveballs, and the Realities of Time, Cost, and Commitment.[01:25:15–01:36:59] Choosing the Right Program: What Sets Coaching Apart, Body Recomposition Goals, and Final Thoughts on Sustainable Change.Key Quotes"What I see often in people is that there's a fear of failing again... So they're afraid of like, well, if I take this on and I invest in myself, well I might fail because potentially they know that they have a hard time being compliant." -Maxime."So when I do speak with leads or people that are worried about, I don't want to get a lot of muscles and, you know, look like a dude. Trust me, I tried like for three, four years you won't. There is no way. I mean, unless you're, you're like really dialed into your diet and you know, bodybuilders too. Like, it's not happening. So don't worry. That would be the last of my worries!"-Ivy.My name is Maxime Sigouin. I am the founder of Fit Vegan Coaching and Empire Builders Agency. I have a passion for serving and helping people live to their fullest potential.Book Your FREE Consultation Call Here: http://book.fitvegancoaching.com/podcast- Follow me on Instagram: https://www.instagram.com/maximesigouinofficial/- Join our FREE Fit Vegan Community: www.freefitvegancommunity.com- Youtube Channel : https://linktw.in/AyNrSW

Resistance Training for Midlife Wellness – Session 9 with Kelley Workman

Is Zone 2 cardio really the key to longevity and fat loss—or have we been misled? In this solo episode, Louisa challenges the fitness status quo and reveals why low-intensity steady-state cardio might be wasting your time—especially if you're a woman. Drawing on new 2025 research and her deep background in exercise physiology, Louisa explains how men and women respond differently to training, and why higher-intensity workouts may be far more effective for improving mitochondrial health, brain aging, VO2 max, and metabolic flexibility. If you're a woman in your 30s, 40s, 50s, or 60s trying to optimize your longevity, brain function, and body composition—this is a must-listen.  True optimization and longevity never come from comfort alone. You'll learn: Why Zone 2 may not improve mitochondrial health like you think The real training zones that boost VO2 max, fat oxidation & brain function How perimenopausal and menopausal women must train differently The exact weekly routine to optimize longevity, body comp & cognition *** Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. *** A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts: Troscriptions: Head to www.troscription.com/neuro | Code: NEURO for 10% your first order Boncharge: Head to www.boncharge.com | Code: NEURO15 for 15% off Ketone IQ: Head to www.ketone.com/NEURO for 30% OFF your subscription order + receive a free gift with your second shipment. Manukora: Head to www.manukora.com/neuro to save up to 31% plus $25 worth of free gifts with the Starter Kit. *** I'm Louisa Nicola — clinical neuroscientist — Alzheimer's prevention specialist — founder of Neuro Athletics. My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention. If you're committed to optimizing your brain — reducing Alzheimer's risk — and staying mentally sharp for life, you're in the right place. Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0 Instagram: https://www.instagram.com/louisanicola_/ Twitter : https://twitter.com/louisanicola_ *** Topics discussed: 00:00:00: Exercising in zone 2 is a waste of time 00:00:43: Research that shifted her views, especially for women 00:01:41: What Is Zone 2? – Definition and physiology explained 00:02:17: Zone 2 in Practice – How it's measured in real-world settings  00:03:23: Comfort Zone Training – Why Zone 2 is easy but not effective  00:04:16: Elite Athletes vs. The Rest of Us 00:05:10: Why intensity matters more 00:08:11: Time efficiency and real-life experience 00:09:23: Brain Health & Mitochondria – Higher intensity for cognition  00:10:15: Why Zone 2 doesn't have special signaling power  00:12:25: Why higher zones burn fat better  00:13:35: Zones 1 through 5 explained 00:14:00: Zone 5: The Death Zone 00:15:18: Menopause & Muscle Fibers  00:16:55: Lactate Fuels the Brain 00:18:11: How to Train for Longevity – Resistance, intensity, and logic 00:23:59: VO2 Max   00:26:40: Norwegian 4x4 and weekly training strategy  00:30:00: Resistance Training 101 – 5x5 sets, compound lifts, and strength focus  00:31:38: Zone 2 as Recovery – When and how to actually use it 00:33:07: Final Takeaway – Zone 2 isn't bad, but it shouldn't be your priority 

It's no secret in 2025 that stronger muscles lead to longer life. If you're a woman in perimenopause, postmenopause or anything in between, this is no surprise to you. I think we are very aware of it, but let's unpack how weight lifting treats and prevents chronic diseases. Women, at any age, need stronger muscles for a longer life. Not just for aesthetics, but for functionality and independence.   My Guest: A longtime Vanity Fair contributing editor, Michael Joseph Gross has published investigative reporting, essays, and books about culture, technology, politics, religion, and business. He was raised in rural Illinois and lives in New York City.   Questions We Answer in This Episode: [00:04:31] How did this become a topic of interest to you personally?  [00:07:54] Let's connect strength training to prevention and treatment of illnesses often associated - even accepted - with aging? [00:20:17] Weight training has been shown to decrease anxiety and to have positive effects on risk of Alzheimer's or type 3 diabetes, can you explain for the listeners?  [00:26:31] How has the work of Dr. Maria Fiatarone Singh showed that weight training may reduce the risk of Alzheimer's? [00:33:13] Why is lifting heavy important? Do you worry that leading with “lift heavy” intimidates women? What did you uncover as evidence that it is never too late to start progressive strength training?   Why Strength Training? Strength training changes more than just your body—it's internal too. It's not about looking stronger—it's about being stronger. Adolescence and menopause are both times when women feel their bodies are changing without their consent. Strength training gives back a sense of control, capability, and power.   Stronger Muscles Longer Life At Any Age   Strong Youth: Peak bone mass forms in youth—strength training in adolescence builds lifelong health. A 10% increase in bone mass reduces future fracture risk by more than 50%.   Strong in Midlife: Dr. Maria Fiatarone Singh, geriatrician and professor in Sydney, Australia, found that even 90+ year-olds can gain muscle mass with high-intensity training. Weight training can treat and prevent nearly all chronic diseases.   Stronger Muscles Through Weight Lifting Treats and Prevents These Diseases: Type 2 Diabetes Heart Disease Osteoporosis Depression and Anxiety Insomnia Osteoarthritis Frailty Dementia & Alzheimer's Blood Pressure and Cholesterol Fall Risk   Periodization & Smart Strength Training: Periodization: Cycles of high effort, deloading, and rest. Women (especially Type A) tend to push too hard—leading to burnout or injury. Strength training should energize you, not exhaust you. Part of lifting heavy is lifting light. The goal: Live better, not just lift more.   Ancient Greek Lesson: The Right Time to Train Greek word kairos = the “opportune moment” for action. Good training is about doing the right thing at the right time. Don't blindly follow a plan. Train for your body today.   Connect with Michael: Michael's Website Twitter - DuttonBooks   Other Episodes You Might Like: Previous Episode - 5 Things I Would Do If I Were Tired All the Time  More Like This - What's Best Total Body or Split Routine in Menopause   Resources: Tune in to the upcoming Flipping 50 Masterclass. Don't know where to start? Book your Discovery Call with Debra.  

Over 40 Muscle Building & Fat Loss Shortcuts with Stan Efferding The impact of ‘island time' on his overall health. (3:16) Shakes are for fakes, eat steaks! (11:55) Supplementation vs whole foods. (16:22) Busting cholesterol myths. (18:18) Energy intake versus energy expenditure with weight loss. (19:48) The components of lifting responsibly as you age. (25:14) Doing the least amount as possible to elicit the most amount of change. (39:08) The benefits of isometrics. (44:21) Eliminating junk volume. (53:19) The value trigger sessions. (58:03) His attitude toward sodium. (1:00:30) Peptide intervention: The good, the bad, and the ugly. (1:12:54) Related Links/Products Mentioned Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month's supply of Seed's DS-01® Daily Synbiotic** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Vertical Diet | By Stan Efferding Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial Comparison of once‐weekly and twice‐weekly strength training in older adults Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor, or share it with a friend. Try LMNT totally risk-free. If you don't like it, give it away to a salty friend and we'll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump Stan Efferding - YouTube LEVELEN™ | The Leader in Athlete Sweat Testing | Sweat Test Mind Pump #2597: Before You Take Ozempic, Wegovy, or Mounjaro Listen to This! Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Stan “Rhino” Efferding (@stanefferding) Instagram Website Mark Bell (@marksmellybell) Instagram Jay Cutler (@jaycutler) Instagram  Ronnie Coleman (@ronniecoleman8) Instagram Parrillo Performance (@parrilloperformance) Instagram Robb Wolf (@dasrobbwolf) Instagram Ben Carpenter (@bdccarpenter) Instagram Michael Israetel (@drmikeisraetel) Instagram Dr. William Seeds (@williamseedsmd) Instagram  

Dr. Novitsky's message is clear:“It's never too late to start strength training."Whether you're in your 30s or 70s, building muscle and improving strength is one of the best things you can do for your body and mind."In this inspiring episode, obesity medicine expert, Ali Novitsky MD, MD dives deep into the transformative power of strength training, especially its profound benefits for anti-aging, longevity, and overall health. With a special focus on individuals aged 70 and older, Dr. Novitsky shares why now is the perfect time to begin — or restart — your strength journey, no matter your age or fitness level.

On this episode of the Flex Diet Podcast, I'm joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols.We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are such a big deal. Plus, she gives us a sneak peek at her upcoming researchIf you're a coach, trainer, or just a curious nerd like me, you'll get a ton out of this one. Enjoy!Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:04:25 Discussion on Myo Reps Study06:10 Defining Myo Reps and Its Origins08:41 Mechanisms and Benefits of Myo Reps12:34 Strength vs. Hypertrophy Training15:52 Challenges in Hypertrophy Research28:10 Study Design and Findings39:16 Future Research and Personal Training Insights40:36 Respect for Bodybuilding and Hypertrophy Training41:41 Current Training and Goals43:02 Balancing Aerobic and Strength Training45:03 Debunking Fitness Myths50:47 Journey into Sports Science and Academia53:27 Challenges in Sports Medicine Practices01:04:18 Importance of Performance Goals01:10:32 Upcoming Projects and Research01:13:24 Podcast Conclusion and Announcements Episode Flex Diet Podcast Episodes You May Enjoy:Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQEpisode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8Connect with Dr Schwarz:Instagram: https://www.instagram.com/dr.antonella.schwarz/The Rehabilitation Lab: https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Amanda Thebe is one of the most trusted voices in menopause advocacy and education. Amanda guests to take a blowtorch to the exploding volume of menopause misinformation online. Amanda shares:-How her strength training maybe have prevented broken bones after being hit by a car-Why we are seeing this explosion in menopause and women's hormonal health misinformation-Debunking myths around cortisol and weighted vests as these relate to menopause-Red flag claims to be wary of with menopause influencers-Her most trusted resources (some popular figures are NOT on her list)-The problem with supplements marketed to women for menopause -The importance of exercise for improvement in menopause symptoms-The value of zone 2 cardio and who you shouldn't listen to people who create fear around it-What men can do to support women in menopause-Facts and myths about menopause hormone therapy-And much more01:04 Amanda's Recent Accident and Strength Training Benefits03:37 Sponsored Segment: Macros First App05:42 The Importance of Resistance Training for Women10:23 Mental Health and Fitness: Amanda's Personal Journey14:24 The Menopause Information Explosion19:12 Identifying Good and Bad Players in Menopause Advocacy33:38 Introduction to Rucking and Media Influence34:33 Misrepresentation in Studies and Integrity Issues35:58 Menopause Supplements: A Billion Dollar Business37:07 The Menopause Gold Rush and Supplement Skepticism42:26 Empowerment Through Strength Training46:59 Supporting Women Through Menopause55:41 Hormone Replacement Therapy: Facts and MythsI've been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I'll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women's online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10%Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members. Join today to secure your spot, they're limited to 125 total. Starts Monday June 30th

In this episode of the RWS Clinician's Corner, Margaret Floyd Barry talks with Margie Bissinger – a powerhouse physical therapist, integrative health coach, author, and happiness trainer, with more than 25 years of experience helping people with osteoporosis and osteopenia reclaim their bone strength. Margie shares not only the common missteps she sees in osteoporosis management, but also the most effective, science-backed strategies to build bone density safely. Margie is known for her truly holistic approach, blending the latest research on exercise and nutrition with mindset and happiness training to empower clients and prevent fractures.    In this interview, we discuss:       Common misconceptions and risks in exercise for osteoporosis      Safe and effective resistance training for osteoporosis       The role of medication in osteoporosis management      Underlying contributors and root causes of bone loss (like gut health)      Addressing mindset, happiness, and emotional health in clinical practice      Margie's four-step process for prevention and treatment The Clinician's Corner is brought to you by Restorative Wellness Solutions.  Follow us: https://www.instagram.com/restorativewellnesssolutions/    Join us for a FREE 3-Part Fertility Masterclass Series: Precision Nutrition for Fertility Grab your spot now!    Connect with Margie Bissinger: Website: https://margiebissinger.com Facebook: https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/ Instagram: https://www.instagram.com/margiebissinger/ LinkedIn: https://www.linkedin.com/in/margiebissinger YouTube: https://www.youtube.com/channel/UC3-1i9q8ls5FbjOOVeJRW2g   Here is your unique link for Margie's Osteoporosis Exercises, designed to strengthen bones and prevent fractures. *Note, once you sign up for these exercises, you'll be on her mailing list and will receive future correspondence about her one-of-a-kind practitioner program!   Other Bone Health Resources: The Onero Bone Clinic in Australia List of physical therapists who've been trained in the Bone Fit program/methodology  Tribecular Bone Scan - click this link to find places that do DEXA scans with the TBS Dr. Deva Boone's Parathyroid Disease Analysis Tool (enter PTH and blood calcium levels to assess risk for parathyroid disease).   Timestamps: 00:00 "Happiness Habits for Healing" 08:56 Lack of Exercise Guidance Harms 10:54 "Effective Resistance for Bone Density" 20:01 "Expert Training Beyond Gym Workouts" 22:09 Bone Health: Medication and Movement 28:40 Medication Guidance for Bone Health 34:43 Integrative Approaches to Arthritis 40:07 Focus on Solutions, Not Problems 46:47 Bone Health: Causes and Evaluations 49:36 Calcium, Diet, and Bone Health 55:39 Certification Program for Health Testing 01:02:52 Clinician's Corner: Listener Engagement Message 01:03:38 The Clinician's Corner Preview Speaker bio: Margie Bissinger is a physical therapist, integrative health coach, author, and happiness trainer. Margie has over 25 years of experience helping people with osteoporosis and osteopenia improve their bone health through a comprehensive integrative approach. She hosts the Happy Bones, Happy Life Podcast and has hosted four summits on Natural Approaches to Osteoporosis and Bone Health. Margie oversees all the osteoporosis initiatives for the state of New Jersey as a physical therapy representative to the NJ Interagency Council on Osteoporosis.   Margie has lectured to Fortune 500 companies, government agencies, hospitals, and women's groups throughout the country. She has been featured in the New York Times, Menopause Management, OB GYN News and contributed to numerous health and fitness books. Keywords: osteoporosis, bone health, osteopenia, resistance training, bone density, physical therapy, integrative health, functional health, happiness training, stress reduction, spine fractures, exercise for osteoporosis, forward bending spine, weight bearing exercises, DEXA scan, trabecular bone score (TBS), parathyroid hormone, hyperparathyroidism, gut health, inflammation, menopause, nutrition for bones, supplements for bone health, calcium intake, vitamin K2, protein intake, balance training, PT BoneFit, medication for osteoporosis, root cause analysis Disclaimer: The views expressed in the RWS Clinician's Corner series are those of the individual speakers and interviewees, and do not necessarily reflect the views of Restorative Wellness Solutions, LLC. Restorative Wellness Solutions, LLC does not specifically endorse or approve of any of the information or opinions expressed in the RWS Clinician's Corner series. The information and opinions expressed in the RWS Clinician's Corner series are for educational purposes only and should not be construed as medical advice. If you have any medical concerns, please consult with a qualified healthcare professional. Restorative Wellness Solutions, LLC is not liable for any damages or injuries that may result from the use of the information or opinions expressed in the RWS Clinician's Corner series. By viewing or listening to this information, you agree to hold Restorative Wellness Solutions, LLC harmless from any and all claims, demands, and causes of action arising out of or in connection with your participation. Thank you for your understanding.  

What if your doctor has been giving you all the wrong advice about aging, fitness, and longevity? In this eye-opening episode of Health Hacks with Mark L. White, world-renowned athlete and longevity advocate Brad Kearns (former top pro triathlete and author of "Born to Walk") joins the show for a candid conversation on how to actually stay young, fit, and injury-free into your 50s, 60s, and beyond. Prepare for some surprising truths: the "10,000 steps" rule is a marketing myth, focusing just on cardio might actually hold you back, and your pre-workout routine could be the most important training you'll ever do. Key Highlights: Rewriting Athletic Aging: Brad reveals how he successfully transitioned from a world-class endurance triathlete (destroying his body in his 20s) to a thriving masters high jumper and sprinter in his 60s—without chronic pain. Advice For Your Younger (and Older) Self: Why training for your "80-year-old self" beats short-term goals, and the ONE thing most athletes regret. Mobility Over Mileage: The critical role of strength, power, and especially balance in preventing falls—the #1 cause of serious health decline after 65. The Truth About Steps: The hilarious origins of the "10,000 steps" rule, and what research really shows about daily movement and brain health. Nutrition, Social Life & Sleep: Why animal protein and fruit should be your dietary cornerstones, how a bad relationship is worse than smoking for your lifespan, and why your phone is sabotaging your mornings. Put These Lessons Into Action: Start a Simple Morning Mobility Routine: Before reaching for your phone, spend even 5 minutes on basic movements or stretches to build resilience for years to come. Prioritize Strength and Balance Work: Add short, frequent resistance training—even just using stretch bands or stair sprints at home—to protect against injury and falls. Clean Up Your Nutrition: Shift focus to whole foods—think animal-based proteins and fruit—and ditch highly processed snacks for lasting energy and health. Reconnect Socially: Remember, a strong community and healthy relationships add as many years to your life as any fitness regimen. Respect Your Age, Strategically: "60 is the new 60"—don't ignore what your body is telling you; train smarter, not just harder. Follow-Up Challenges: Try a 1-Leg Balance Test: Can you balance 10+ seconds per leg? Practice daily and track your progress. Audit Your Pantry: Toss at least 3 processed foods this week. Technology Fast: Delay checking your phone in the morning until after you move. Don't miss this inspiring, practical episode if you want to break free from aging stereotypes and claim your strongest, healthiest years—no matter your age! Connect with the Show: – Grab Brad's book “Born to Walk” for an actionable movement blueprint – Tune in to the B Rad Podcast for ongoing inspiration – For more info on regenerative therapies and shockwave treatments, visit Mark's recommended resources: OMNIWave™ & GAINSWave™  Timestamped Overview 00:00 Aging Athletes: Staying Competitive & Healthy 04:51 "Balancing Intensity: Lessons from Athletics" 09:10 "Injury Prevention Before Play" 11:45 Rethinking Fitness Beyond Cardio 14:27 Simplified Fitness Through Daily Challenges 19:02 "Protein and Fruit: Diet Essentials" 21:41 Natural Eating and Balanced Indulgence 24:17 Seeking Balance in Modern Life 28:30 "Sleep Tracking vs. Intuition" 31:11 Morning Stretch Routine Benefits 36:22 "Balancing Cold Plunge and Stress" 38:06 Injury Isn't The End 41:59 "Beyond Traditional Medical Care" 47:57 Positive Experience with Off-Label Treatment 49:05 Affordable Stem Cell Opportunity

Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”   Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you.   Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they're being as inflammatory as the influencers they claim not to be.    Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you're not experiencing any of these.    Why exercise is non-negotiable? Exercise is medicine.  Muscle is medicine and an endocrine organ.  Muscle is HRT if you allow it to be.  Like any other medicine, the right dose and timing are crucial.    How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines:  150 min moderate aerobic + 2 strength sessions weekly  Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection   This is not a generic podcast and you're not a generic woman.  So, let's answer with the uniqueness you deserve. Whether you're exercising too little or too much your body leaves both objective and subjective data.    Red flags of Undertraining and Overtraining: Persistent fatigue Ongoing symptoms Plateau in strength/mood/weight.   More Answers to Your Menopause Exercise Questions   When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife.  Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido.    Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.)  Measure waist girth  Measure bone density through Dexa scan    Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker)  Between your objective and subjective measures, are you getting what you want? Not just immediate but long term?    References:  Cooper, D., Ward, K., Kavanagh, R. and O'Connor, S. (2023) ‘‘MenoWell': A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland', Physical Activity and Health, 7(1), p. 303–318.   Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils Next Episode - Simple Ways to Know if You're Following Protein Rules in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms   Resources:  Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Monitor your progress with Flipping50 Progress Tracker. Try OneSkin for SPF on face, lips and body. My top picks for 2025 Smart Scale Picks for Body Composition. Don't know where to start? Book your Discovery Call with Debra. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

Living a Nutritious Life PodcastIn this exciting episode of Living a Nutritious Life Podcast, host Keri Glassman, MS, RDN, CDN, takes center stage for a very special solo episode—a Q&A that pulls back the curtain on real conversations inside her Nutritious Life coaching community.About Our Host: Keri Glassman is a renowned registered dietitian nutritionist, wellness coach, and founder of Nutritious Life. With over two decades of experience, she has built a thriving coaching community, authored numerous books, and revolutionized online nutrition education.What You'll Learn in This Episode:- Practical advice on hormone therapy and progesterone (including options for those with peanut allergies)- Navigating the world of clean skincare, makeup, cleaning products—and the truth about Botox and fillers- How to calculate and reach your optimal daily protein intake, with simple math and actionable examples- Science-backed strategies for getting started as a nutrition coach or building an authentic, fulfilling career in wellnessEpisode Highlights:- Are progesterone and HRT options safe for those with peanut allergies?- Botox, fillers, and clean beauty: why you don't have to be “all or nothing” and how to manage toxin exposure without guilt.- Understanding protein needs: From classic formulas to new science—for women at every age and stage.- Keri's top three practical steps for launching your nutrition coaching practice and finding your unique voice.About Living a Nutritious Life Podcast: Welcome to the Living a Nutritious Life podcast with Keri Glassman, MS, RDN, CDN, where we break down the latest nutrition science into smart, actionable tips to help you live your most nutritious life.On the Living a Nutritious Life podcast, Keri and her world-renowned guests cut through the noise, sharing unparalleled, forward-thinking tips, tricks, and the latest in health, wellness, and nutrition science.Based on Keri's whole-person approach to healthy living, each impactful episode extends far beyond the simplistic “get more sleep” and “eat your greens” advice. She connects the dots like no one else – like how morning yoga can make it easier to choose a healthy lunch, leading to better sleep at night.Listen as Keri and her expert guests explore the physiological and behavioral connections that explain, for example, why the common wisdom around dieting and exercising alone doesn't work, so you can finally make the meaningful changes you've been looking for.If you found value in this episode, please RATE, REVIEW and SHARE.Get in on the action—enroll in our Become a Nutrition Coach program at nutritiouslife.com/bnc. Keri has a lot to teach, and we're here to help you get started on your journey!Links Mentioned in the Episode:Free class and program info: nutritiouslife.com/bncBook a call with Val, Nutritious Life's program advisor: https://calendly.com/val-nutritiouslifePremium Nutrition & Wellness Coach Community: nutritiouslife.com/bncEpisode with Dr. Rachel Pojednik (for protein science): Protein Consumption and Resistance Training for Aging WellConnect with Keri on social: Instagram: https://www.instagram.com/nutritiouslifeofficial/ Instagram: https://www.instagram.com/keriglassman/ Facebook: https://www.facebook.com/KeriGlassmanNutritiousLife Twitter: https://twitter.com/NutritiousLife_ Pinterest: https://www.pinterest.com/nutritious_life/ Website: https://nutritiouslife.com/ Become a Nutrition Coach: https://nutritiouslife.com/bnc/Copyright © 2023-2025 Nutritious Life.#LivingaNutritiousLife #NutritiousLife Hosted on Acast. See acast.com/privacy for more information.

Are you ready to tackle the unique challenges of wellness after 40? In this empowering episode of Salad with a Side of Fries, Jenn Trepeck hosts a comprehensive Q&A explicitly designed for women navigating midlife. From boosting energy to balancing hormones and thriving through menopause, Jenn covers it all, starting with a deep dive into key hormones like estrogen and progesterone and how they affect weight loss, energy, and fat distribution.Jenn explores the realities of menopause and perimenopause, including changes to the menstrual cycle, shifts in fertility, and the importance of protein for muscle and bone health. You'll learn how phytoestrogens may offer symptom relief, how gut health and the parasympathetic nervous system impact mood and nutrient absorption, and how better sleep can help reduce brain fog and fatigue. Whether you're adjusting your routine or looking for expert-backed tips to feel your best, this episode is packed with actionable advice to help you navigate midlife with confidence and clarity.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (01:19) Jenn shares her professional relationship with Christine(06:13) Jenn discusses estrogen, progesterone, fat removal and weight management(13:07) How age affects menopause, menstrual cycle, fertility and estrogen levels(19:45) What is the role of protein over 40, and how to maintain muscle and bone health(25:36) Discussion of hormones to support weight loss, energy, and phytoestrogens(30:46) Your gut, nutrient absorption, and the parasympathetic nervous system(36:24) Improving sleep quality and managing fatigue and brain fog. What about nap time(42:17) Discussion of signs and treatments for menopausal symptoms and supplements(48:13) Common health risks for women in their late 30s and 40s, and related medical tests(51:39) What ingredients are most effective for aging skin, adjusting the skin care routine(57:50) Reducing fine lines, wrinkles and age spotsKEY TAKEAWAYS:The challenge with weight loss after age 40 is primarily due to the decline of estrogen and progesterone production, which reduces insulin sensitivity, impairs sleep, and alters fat distribution, making fat removal (not just weight loss) slower and more difficult. Sustainable fat loss prioritizes health over rapid results.Low estrogen and progesterone levels can impact mood, sleep, and appetite, leading to an increased desire for comfort foods. Phytoestrogens (e.g., wild yam, black cohosh) and fiber-rich foods (e.g., cruciferous vegetables) support hormone metabolism and mood stability.Women over 40 need ~1 gram of protein per pound of body weight daily (4-6 ounces per meal, 2-3 ounces per snack) to maintain muscle and bone health. Resistance training, weight-bearing exercise, and minerals (e.g., magnesium) are critical.Low estrogen levels can cause skin dryness and wrinkles. Hydration, vitamin C, retinol, and hyaluronic acid improve skin appearance. Consistent skincare routines (cleanse, tone, treat, moisturize) reduce the appearance of age and Gua Sha massage may reduce menopausal symptoms like hot flashes.QUOTES:        (06:25) "There is fast weight loss at any age, provided you don't care how long it lasts or what happens to your health." - Jenn Trepeck(08:20) "Estrogen, the presence of estrogen and increased estrogen when we're younger in life, keeps us more insulin sensitive. It keeps us more metabolically fit." - Jenn Trepeck(21:27) "We want to aim for a gram of protein for every pound of body weight." - Jenn Trepeck(27:01) "We have less wiggle room. That estrogen was our cushion and when you eliminate the cushion, you've got less wiggle room." - Jenn Trepeck(31:00) “Bottom line, your gut is responsible for nutrient absorption and communicating all over the body.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHormones and Body Composition (feat. Ashley Fillmore)Nutrition Nugget: NAD

Resistance Training for Midlife Wellness – Session 8 with Kelley Workman

Attach it to a rack, a post or anything that is sturdy and you have a workout on the go or at home. The Ancore unit has made its way into the top strength facilities in the country, Alabama, Georgia, all the NHL teams, PGA training trailers and more. It is changing the game of cable training. We sit down with the creator of Ancore Isaac and get some insight of its origins. This unit can change the game of training, whether its in a home gym, high school gym, college, or any gym.  Check them out at ANCORE www.ancoretraining.com @ancoretraining on Instagram   To access some of the best supplements in the game visit https://advancedmolecularlabs.com/ and use code TFL35 for an additional 35% off   For Physical Assistance Think Fitness Life Coaching is backed by 25 years of Experience guiding people to fitness freedom. Learn more Mention “Kickstart discount” for 10% off your first month.   For Therapy Services we partnered with BetterHelp: A telehealth therapy service connecting people with licensed mental health therapists. Learn more By using the referral link you receive 10% off your first month.

This week's Addicted to Fitness describes a movement assessment used to predict longevity. Nick discusses the results of a recent longevity study that suggest that individuals who have difficulty with going from standing, to sitting, and back to standing may be more suseptible to dying from natural causes. Nick also performs the movement assessment to determine his longevity score. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts. Visit addictedtofitness.libsyn.com to listen to our entire archive. Like & Follow the Addicted to Fitness Podcast Facebook page (Facebook.com/addictedtofitnesspodcast). Follow Nick & Elemental Training Tampa on Facebook (www.facebook.com/ElementalTampa) and Instagram (www.instagram.com/ettampa/) to participate in free live workouts. Follow the podcast profile on Instagram @TheATFPodcast and send Nick a DM if you're interested in receiving a customized workout plan or visit shannonjb.comto learn more about Shannon's wellness coaching program.

Get My Book On Amazon: https://a.co/d/avbaV48Download The Peptide Cheat Sheet: https://peptidecheatsheet.carrd.co/Download The Bioregulator Cheat Sheet: https://bioregulatorcheatsheet.carrd.co/

In this episode of Longevity By Design, Dr. Layne Norton, Founder of BioLayne and Carbon app, joins Gil Blander to discuss optimizing nutrition and fitness for a longer, healthier life. Layne emphasizes the importance of prioritizing scientific evidence over popular narratives, highlighting how easily isolated studies can be misinterpreted. He stresses the power of personalized approaches to nutrition and fitness, advocating for a critical approach to information consumption.Layne dives into the complexities of protein intake, challenging common misconceptions. He advocates for a protein intake above the recommended daily allowance, stressing the role of muscle mass in overall health and longevity. Layne explains the importance of resistance training, even for older adults, to maintain muscle mass and reduce fall risk. He advocates for finding enjoyment in exercise, stressing that passion fuels consistency.Beyond physical health, Layne underscores the impact of mental health on longevity. He discusses the detrimental effects of stress, provides practical stress management tips, and encourages healthy boundaries. Layne's holistic approach highlights lifestyle factors, nutrition, training, and stress management , as key drivers of a longer, healthier lifespan.Guest-at-a-Glance 

Dr. Hoffman continues his conversation with Dr. Andreas Eenfeldt, a Swedish family medicine physician and CEO of Diet Doctor and HAVA, a new app designed to simplify diet tracking using an innovative algorithm that scores foods based on four key factors: protein content, energy density, fiber, and hedonic value. 

Innovative Approach to Diet and Satiety with Dr. Andreas Eenfeldt, a Swedish family medicine physician and CEO of Diet Doctor. They discuss the evolution of dietary assessment paradigms, from calorie counting to the glycemic index, and introduce the concept of satiety in modern diet planning. Dr. Eenfeldt introduces HAVA, a new app designed to simplify diet tracking using an innovative algorithm that scores foods based on four key factors: protein content, energy density, fiber, and hedonic value. The app utilizes AI technology for food identification and personalized guidance, making it user-friendly and highly effective for weight management and metabolic health. Highlighting the detrimental role of ultra-processed foods in weight gain, Dr. Eenfeldt explains how higher satiety foods can naturally help reduce calorie intake without hunger. The conversation also touches on the viability of various diets, including the carnivore and Nordic diets, and the complementary role of GLP-1 drugs. The episode emphasizes sustainable, evidence-based dietary practices tailored to individual health goals.

On  episode 698 of the 40+ Fitness podcast, we're joined by Caroline Idiens—personal trainer, strength training advocate, and the author of Fit at 50: Your Guide to a Stronger, Fitter and Happier Midlife in Just Six Weeks. Caroline shares her journey from viewing exercise as punishment in her 20s, to embracing strength training as a powerful, sustainable tool for health and happiness in midlife. We'll dig into Caroline's approach to building fitness for people over 40, the importance of creating sustainable habits, and why short but consistent 30-minute strength workouts at home can transform not only your body, but also your mindset. She explains her philosophy of training smarter—not harder—as life gets busier, and how simple, functional moves can prepare us for whatever life throws our way. Caroline also breaks down her four key pillars of midlife wellness—exercise, nutrition, sleep, and mindset—and explains how focusing on small, manageable changes can deliver big results in just six weeks. If you've ever found fitness overwhelming, or are looking to rediscover your strength and confidence in your 40s, 50s, and beyond, this episode will inspire you to take that crucial first step toward a stronger, happier you. Time Stamps: 06:04 Adapting Self-Care Over Time 06:51 Small Changes, Big Impact 11:46 Transformative Power of Resistance Training 13:20 Envision Your Grandparent Legacy 17:29 Balanced Lifestyle: Exercise and Habits 21:48 Train for Strength and Mobility 25:20 Adaptable Exercise for Joint Health 27:50 Mindful Movement for Injury Prevention 31:58 Balanced Diet: Carbs, Protein, Fat 33:30 Fueling with Whole Grains & Gut Health 39:56 Ceiling Tire Workout Transformation 42:56 Prepare to Overcome Fitness Barriers 45:37 Holistic Fitness Journey Tips https://CarolineCircuits.com

Ever wonder how to fit strength training into your week — especially when you also want to include other types of exercise?In this episode, I walk you through the key things to consider when building a weekly workout schedule that includes strength training and leaves room for the other things you love. This isn't a one-size-fits-all formula — it's about helping you create something that works for your goals, your energy levels, and your real life.You'll hear:Why Strength Training should be Your anchorWhat to consider when adding cardio, walking, and recovery daysHow stress, recovery, and life circumstances impact your scheduleHow to decide what type of movement to pair together — and when to back offTips for designing a week of training that supports your long-term health and consistencyResources mentioned:Episode #67: Sprint Intercal TrainingSend me your thoughts

Testosterone is on the decline in both men and women. Want to know why, and what we can do about it? On this episode of Vitality Radio, Jared welcomes back his good friend and trusted physician, Dr. Todd Cameron, for an eye-opening conversation about the widespread decline in testosterone—and why it's more than just a men's health issue. They break down the difference between total and free testosterone, expose the flaws in “normal” lab reference ranges, and dive deep into the real symptoms of suboptimal hormone levels in both men and women. You'll learn what's causing this hormonal pandemic—from endocrine-disrupting chemicals to cell phones carried in pockets—and how to take practical steps to restore balance. Dr. Cameron also outlines safe, effective hormone optimization options using bioidentical forms, including who should consider testosterone therapy, how it's administered, and why one-size-fits-all medicine misses the mark. Whether you're struggling with mood, energy, libido, or mental clarity, this episode delivers essential insights that could help you feel like yourself again.Additional Information:TestosteroneDecline.comDr. Neal Rouzier - YouTubeCameron Wellness + Spa 801-486-42263378 South 2300 East, Salt Lake City, UTEpisode #399: The Truth About Hormone Replacement Therapy: Bioidentical Hormones Explained with Dr. Todd CameronEpisode #377: Adrenal Fatigue: What Is It, How Do I Know If I Have It, And What Do I Do About It? With Dr. Todd CameronEpisode #347: Thyroid Health: Why Your Doctor Might Be Looking at the Wrong Numbers With Dr. Todd CameronEpisode #331: The Functional Medicine Approach to Testosterone for Men and Women with Dr. Todd Cameron NMDVisit the podcast website here: VitalityRadio.comYou can follow @vitalitynutritionbountiful and @vitalityradio 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!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.

Plyometrics and weight training. Let's clear up this confusion!In Muay Thai, fighters often treat "strength AND conditioning" as one thing. But these are two distinct components: "strength" OR "conditioning."Let's break this down...STRENGTH Training includes:• Weight room-based resistance work• Plyometric and med ball drills• Explosive power training• Traditional strength exercisesCONDITIONING is different:• Cardio work• Energy system development• Stamina building• Recovery capacityThey're separate beasts with different purposes. And here's where people get tripped up...KEY MOMENTSFollow along using these quick timestamps:00:00 Weight Training Includes Plyometrics?00:12 Strength AND Conditioning... 00:48 Train Plyometrics Separately?02:06 Weight Training Twice a Week?02:51 Training in Thailand?Further notes and resources at https://heatrick.com/2025/06/06/muay-thai-plyometrics-and-resistance-training-confused/

Send us a textAre you stuck eating 1200 calories and still not seeing results? This episode is your wake-up call.In today's solo episode, I dive deep into reverse dieting—a powerful and strategic approach that helps you recover from chronic dieting, boost metabolism, and build sustainable fat loss. Especially important for women over 35, reverse dieting helps your body feel safe again so it can start letting go of stubborn fat, improve energy, and support hormone balance.You'll learn:What reverse dieting is (and what it's not)How long-term under-eating impacts your metabolismA step-by-step guide to increase calories without gaining fatWhat to track beyond the scaleSylvia's story: how eating more helped her lose weightWhether you're constantly tired, struggling with fat loss, or afraid to eat more—this episode will help you understand why eating more might be the key to finally seeing results.

This week on Health Matters we reflect on the top health tips and  takeaways from our May series dedicated to Women's Health Month. Courtney is joined by Angelique Serrano to talk more about how to care for our skin, bone, and brain health, as well as ways to recognize and manage perimenopause symptoms. In their conversations with Health Matters, neurologist Dr. Sonja Blum and dermatologist Dr. Shari Lipner shared small daily habits that can make big contributions to long term health. Dr. Mary Rosser, an OB-GYN, shares a process for tackling sleep issues during perimenopause. Physiatrist Dr. Erica Eldon explains the importance of bone strength and how to prevent ailments like a broken hip. Courtney and Angelique share how the advice from NewYork-Presbyterian doctors opens space for women to discuss health care decisions in ways that are often overlooked and how they are inspired to prioritize their own health.___Health Matters shares stories of science, care, and wellness from NewYork-Presbyterian, one of the nation's most comprehensive healthcare systems.NewYork-Presbyterian's Health Matters features the latest news and insights from our world-class physicians, nurses, and experts; inspiring first-hand accounts from patients and caregivers; and updates on the latest research and innovations in patient care, all in collaboration with our academic partners Columbia and Weill Cornell Medicine.To learn more visit: https://healthmatters.nyp.org/ 

In this episode of the FIT40 podcast, we dive deep into the most important numbers to focus on to get fit and stay fit for life when it comes to lifestyle management. We cover key health metrics like blood work, cardio, and strength standards that can have a profound impact on your overall wellbeing. Discover practical tips to optimize your cholesterol, blood pressure, A1C, and waist circumference - all essential markers for longevity. Plus, learn science-backed exercise guidelines to improve your cardiac health and build functional strength. This comprehensive guide provides the roadmap to take control of your fitness and wellness at 40 and beyond.FIT40 LINKS:Toned In 20 Workouts: https://fit40-online-coaching.kit.com/1f640492ffBook Your Free Nutrition Assessment: https://calendly.com/coachfitzz/assessmentFIT40 Coaching Info & Application: https://fit40coaching.my.canva.site/applicationFIT40 Family Facebook Group: https://www.facebook.com/groups/fit40familyAFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40CITATIONSMile Run Standards – Citations & SourcesBlair SN, et al. (1996).Influences of cardiorespiratory fitness and other precursors on cardiovascular disease and all-cause mortality in men and women. JAMA.▸ Demonstrates strong correlation between cardiorespiratory fitness and mortality.American College of Sports Medicine (ACSM)Guidelines for Exercise Testing and Prescription, 10th ed.▸ Provides normative values for VO₂ max and field tests like the 1-mile run.Cooper KH (1968).A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA.▸ Foundational study introducing the Cooper test and correlating running distance/time to aerobic capacity.10-Mile Bike Standards – Citations & SourcesCooper InstituteThe Cooper Test Manual (Bike variant).▸ Adaptation of the original Cooper test for stationary and road bikes.Kodama S, et al. (2009).Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events. JAMA.Ainsworth BE, et al. (2011).Compendium of Physical Activities: Classification of energy costs of human physical activities.▸ Supports METs estimation for cycling time trials.British Cycling Time Trial Norms▸ Competitive amateur cycling data used for benchmarking 10-mile efforts.Push-Up Standards – Citations & SourcesYang J, et al. (2019).Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Network Open.▸ Men completing ≥40 push-ups had dramatically lower cardiovascular event risk.ACSM & NSCA Normative DataACSM's Fitness Assessment ManualNSCA's Essentials of Strength Training and Conditioning▸ Provide age- and sex-specific push-up standards.Kraschnewski JL, et al. (2013).Is strength training associated with mortality benefits? Prev Med.Chin-Ups / Inverted Rows – Citations & SourcesRantanen T, et al. (1999).Midlife muscle strength and human longevity up to age 100 years. J Gerontol A Biol Sci Med Sci.▸ Strength and functional movement as predictors of longevity.ACSM Guidelines & NSCA Standards▸ Norms for bodyweight strength tasks including pull-ups and rows.Army Physical Fitness Test (APFT) & USMC Standards▸ Used to create practical strength thresholds for chin-ups by age/sex.Fagan JM, et al. (2020).Maximal upper-body strength and pull-up performance in physically active adults.▸ Correlates pull-up performance with upper body strength and endurance.Reverse Lunge Standards – Citations & SourcesSchoenfeld BJ, et al. (2016).Resistance training volume enhances muscle hypertrophy. J Strength Cond Res.Cook G. (2010).Movement: Functional Movement Systems.▸ Assesses quality and asymmetry in single-leg patterns like lunges.Kraemer WJ & Ratamess NA. (2004).Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc.ACSM's Position Stand on Resistance Training for Healthy Adults▸ Confirms efficacy and safety of loaded single-leg exercises for aging resilience.Functionally-relevant studies on fall risk and lower-body strengthHughes VA, et al. (2001). Age-related changes in strength and performance. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

Resistance Training for Midlife Wellness – New Moves with Kelley Workman

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Hey everybody, Liam “TAKU” Bauer here, and welcome back to another powerful installment of the Truth Not Trends Podcast — where we teach you how to maximize your strength safely and efficiently in just two 30-minute workouts per week! This week we're keeping the TNT Strength Success Series rolling with a very special guest: David C. Berliner — world-renowned educational psychologist, author, researcher, and now… a dedicated strength training enthusiast! You might know David for his groundbreaking work in education, but what you might not know is that in his 80s, he decided to walk the walk when it comes to lifelong learning by stepping into the gym and taking control of his health and vitality. That's right — David's not just schooling people in the classroom, he's also getting stronger by the day with High Intensity Strength Training. In this episode, we dive into David's personal journey — what drew him to TNT Strength, how he's embraced the process, and what surprising lessons this seasoned scholar has uncovered about strength, aging, and resilience. Trust me, you do not want to miss his insights on how mental and physical strength go hand in hand. So whether you're a student of life, a fan of education, or just someone looking for a dose of inspiration — tune in to hear how David C. Berliner is proving that it's never too late to get stronger and live better. Let's hit it!  Listen now on Apple, Spotify, or wherever you get your podcasts.Don't forget to subscribe, share, and leave us a review!

I'm excited to share my conversation with Stuart Phillips, where we dive deep into muscle building science - a topic that generates endless debate on social media. As someone who struggles with gaining muscle despite consistent training, I was shocked when Dr. Christopher Gardner told me muscle growth is "10% nutrition and 90% exercise." This contradicted everything I thought I knew, so I had to bring in Stu - widely considered the foremost expert on muscle development - to separate fact from fiction. The most fascinating insight for me was discovering that effective muscle building can happen across a wide range of repetition schemes - from as low as 3 reps to as high as 25 reps per set. This challenges the rigid "strength/hypertrophy/endurance" continuum that's dominated fitness advice for decades. Subscribe to The Neuroscience Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Caraway – Cook clean, live clean. Head to carawayhome.com/neuro and use code NEURO to get 10% off your next purchase.MUD/WTR - The coffee alternative. If you're ready to ditch the crash and sip smarter, go to mudwtr.com and use code NEURO to get 43% off + free shipping.Fatty15 - Get 15% off your 90-day Starter Kit when you visit fatty15.com/neuro and use the code NEURO at checkoutThe Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

Longevity-Based Resistance Training for Lifetime Athletes or lifelong fitness enthusiasts! How do you use resistance training when the long game is your focus? Find out! This podcast was brought to you by The Lifetime Athlete App. Available on the App Store and Google Play. It's the ultimate fitness for life app for the evolving human! Workouts. Nutrition. Education. Community. The…

This week on Health Matters, Courtney Allison is joined by Dr. Erica Eldon, physiatrist with NewYork-Presbyterian and Columbia.They discuss how our body builds strong and healthy bones, and what happens to our bones as they age—including why they can get brittle and contribute to things like breaks in hips or wrists, and even losing height in our spine.Dr. Eldon describes the key factors in maintaining bone health over time. She explains why it's especially important for women to incorporate resistance training into their self care, and offers some practical steps for everyone to take toward strong, healthy bones at every phase of life.___Dr. Erica Eldon, DO, is doctor of interventional spine care with NewYork-Presbyterian and Columbia. She specializes in treating patients with acute and chronic musculoskeletal and spine injuries. Dr. Eldon is board eligible in both Physical Medicine & Rehabilitation and Pain Medicine. She received her Doctorate of Osteopathic Medicine (DO) from Midwestern University-Arizona College of Osteopathic Medicine, underwent residency training in Physical Medicine and Rehabilitation at the Icahn School of Medicine at Mount Sinai Hospital where she also served as Chief Resident, and completed a multidisciplinary pain medicine fellowship at Weill Cornell/NewYork Presbyterian Hospital, Hospital for Special Surgery, and Memorial Sloan Kettering Hospital.___Health Matters is your weekly dose of health and wellness information, from the leading experts. Join host Courtney Allison to get news you can use in your own life. New episodes drop each Wednesday.If you are looking for practical health tips and trustworthy information from world-class doctors and medical experts you will enjoy listening to Health Matters. Health Matters was created to share stories of science, care, and wellness that are happening every day at NewYork-Presbyterian, one of the nation's most comprehensive, integrated academic healthcare systems. In keeping with NewYork-Presbyterian's long legacy of medical breakthroughs and innovation, Health Matters features the latest news, insights, and health tips from our trusted experts; inspiring first-hand accounts from patients and caregivers; and updates on the latest research and innovations in patient care, all in collaboration with our renowned medical schools, Columbia and Weill Cornell Medicine. To learn more visit: https://healthmatters.nyp.org

Such a fun + important chat with my former client - Katie - who was the recipient of my 4-month nutrition coaching scholarship this year. She's a stud and it was an absolute pleasure getting to work with her. In this episode, she talks about our experience working together - what motivated her to apply, what she learned along the way + how her relationship with food and fitness has evolved. Other topics discussed: -Her dieting history dating back to her teenage/young adult years.-How tracking food this time around was different from Weight Watchers + macros.-Habits + behavior changes to compliment fat loss and body recomposition. -Pre-Fat Loss checklist before going into a deficit. -Being in a deficit + how she was able to adhere/execute on her targets consistently. -Navigating travel and how to show up for yourself even when life gets chaotic.-Her experience with resistance training and lifting at home+ so much more in-between. This was a fun chat & know know you'll appreciate Katie's perspective on everything. Where to find me: IG: @lukesmithrdCheck out my website HEREFill out a coaching application HERETIA for listening!!

This week's Addicted to Fitness focuses on the impact Mom has on their children's physical fitness. Nick and Shannon share research that suggests that mothers that are more physically have children that are more physically fit. They also discuss how Shannon promotes the importance of exercise to their daughter.  Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts. Like & Follow the Addicted to Fitness Podcast Facebook page (Facebook.com/addictedtofitnesspodcast). Follow Nick & Elemental Training Tampa on Facebook (www.facebook.com/ElementalTampa) and Instagram (www.instagram.com/ettampa/) to participate in free live workouts. Follow the podcast profile on Instagram @TheATFPodcast and send Nick a DM if you're interested in receiving a customized workout plan or visit shannonjb.com to learn more about Shannon's wellness coaching program.  

What if you could build up a resistance to absolutely anything through repeated exposure? Inspired by the real-life story of Tim Friede, who injected himself with increasing doses of snake venom until he developed immunity, this episode explores a world where humans can become resistant to gravity, car crashes, or even anvils to the head. From specialized training centers at the mall that progressively drop heavier objects on your skull to high school gym classes where kids graduate from Barbie cars to full-sized vehicles, discover how society would transform if human biology could adapt to literally anything. We explore how careers would change - plumbers resistant to bad smells, electricians handling live wires with bare hands - and how regional human subspecies might emerge based on local hazards. Would the Upper East Side elite compete to make their babies anvil-proof before their first birthday? In this world, your skull thickness might become your most valuable credential, and Halloween costumes would reflect our vastly more diverse physical appearances. Based on "Universal Anti-Venom May Grow Out of a Man Who Let Snakes Bite Him 200 Times" by The New York Times, May 2, 2025 https://www.nytimes.com/2025/05/02/health/snakes-universal-antivenom-tim-friede.html?unlocked_article_code=1.F08.AC2O.wGyVMwaME67R&smid=url-share Philip will be holding a 90-minute virtual workshop "Introduction to AI for Creative People" with Women in Film San Francisco Bay Area on May 17th. Anyone can join, register at: https://womeninfilmsanfranciscobayarea.wildapricot.org/event-6160839 --- Check out our membership rewards! Visit us at Patreon.com/Whattheif Got an IF of your own? Want to have us consider your idea for a show topic? Send YOUR IF to us! Email us at feedback@whattheif.com and let us know what's in your imagination. No idea is too small, or too big! Don't miss an episode! Subscribe at WhatTheIF.com Check out Gaby's new sci-fi short story in The Map Of Lost Places!  https://www.apexbookcompany.com/products/the-map-of-lost-placesKeep On IFFin',Philip, Matt & Gaby

Let's build some lean muscle. On this episode of the “NASM-CPT Podcast,” host, and NASM Master Instructor, Rick Richey, is joined by featured guest, fellow NASM CPT and muscle hypertrophy specialist, Chris Parnell, who deep dive into the most effective ways to add strength. Parnell will share his career path in fitness, overcoming a major health scare, learning under hypertrophy specialist, Brad Shoenfeld, and how he strives to help others achieve their fitness goals. The two also explore training techniques to add muscle, Chris's main rules to hypertrophy training (specificity, progressive overload, program design), as well as variables that help optimize muscle building. If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community! Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Join hosts Amy Hudson and Dr. James Fisher for a quiz-style episode to see whether you're smarter than the average gym goer! 14 questions based on recently-published scientific research will show you how much you know when it comes to your “gym science.” Tune in to learn more about the recommended protein intake per meal, carbohydrate, the animal- vs plant-based discussion, and the effectiveness of low- and high-load training. Plus, you'll finally get to know whether you should opt for multiple-set or single-set resistance training and will hear some gym myths getting debunked live! In today's episode, hosts Amy Hudson and Dr. James Fisher use a quiz-style format. The inspiration for today's topic comes from the recently published paper Knowledge of Gym Goers on Myths and Truths in Resistance Training. The first question of the 14-question quiz addresses whether it's true or false that protein supplementation augments hypertrophy – a simple increase in muscle size (no additional strength nor health benefits). Dr. Fisher touches upon the fact that more gym goers are becoming aware of the importance of protein within our diet. As we get older, our ability to absorb protein decreases.  40g of protein per meal, as well as one protein-rich snack, is a good rule of thumb you can follow. In the second question of the quiz, Dr. Fisher and Amy focus on whether timing of protein intake influences hypertrophy. “Dosage and total volume during the day” and not “timing of protein intake” are the keywords when it comes to hypertrophy.  The third question revolves around whether animal protein affects hypertrophy more than plant protein. Dr. Fisher explains that, if you're taking enough amino acids, it doesn't matter whether you're vegan, you're vegetarian or a meat-eater… The next question looks at the potential impact creating has on strength. Do carbohydrates increase performance in resistance training? That's what question #5 focuses on. According to scientific evidence, carbohydrate supplementation or carbohydrates don't increase acute performance in resistance training workout. Amy and Dr. Fisher talk about the difference between perceived and actual performance. The role of magnesium in potentially preventing cramps is what the following question addresses. Next, the quiz takes a closer look at the potential impact resistance training has on reducing flexibility. When it comes to hypertrophy, is low-load resistance training as effective as high-load resistance training? That's what question #8 is all about. While low-load resistance training is as effective as high-load one, you want to keep in mind the effort level that you train to.  The following quiz question looks at the effectiveness of low- and high-load training in the context of maximal strength. Dr. Fisher unpacks the concept of Asynchronous Muscle Fiber Recruitment – your brain's ability to recruit all the relevant muscle fibers in one go (in one muscle action). The 10th question brings up something every gym goer has asked themselves at least once: what's more effective, multiple-set or single-set resistance training? Is resistance training to muscle failure necessary for hypertrophy? That's the scope of question #11. Muscle failure refers to the point where you cannot complete another set without changing your posture, your pace, and so on. Ever felt as if you were tired and one to end a workout? That's called volitional fatigue. The next question is “Is resistance training over full range of motion superior to resistance training in a partial range of motion for hypertrophy?” Question #13 made Dr. Fisher feel amused and appalled all in one – it looks at who, between men and women, benefits more from resistance training. In case you're wondering, no, men don't benefit more from resistance training than women do..! The final quiz question is for all those who have always wondered whether free-weight resistance training is more effective than machine-based resistance training. If you got six (or more) answers correct, you are smarter than your average gym goer.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Are You Smarter Than a 5th Grader? Knowledge of Gym Goers on Myths and Truths in Resistance Training (Scientific Reports paper) Previous episode - How to Lose Fat Without Muscle Loss: Science-Backed Solutions with Dr. Wayne Westcott Previous episode - How to Strength Train Smarter By Controlling Your Range of Motion     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

In this conversation with Dr. Christopher Gardner, we debunk a common nutrition myth—that we need massive protein to build muscle. You might know Dr. Gardner from his twin study featured on Netflix, which explores how diets affect our bodies. We discuss protein requirements, diet quality, and sustainable eating. Plus, Dr. Gardner reveals insights from his DIETFITS Study and SWAP-MEAT trial, challenging conventional views on weight loss and plant-based diets. For science-backed nutrition insights, this conversation cuts through the hype and offers strategies that might change how you think about protein and diet. If you're interested in evidence-based nutrition that cuts through industry hype, this conversation provides scientific clarity and actionable strategies that might change how you think about protein and diet quality. Subscribe to The Neuro Experience for more evidence-based health insights. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Hone Health – Take control of your hormones with at-home testing designed specifically for men. Get personalized insights and expert guidance to optimize your health and performance. Learn more at: https://honehealth.com/Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you're looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuroTroscriptions – Unlock your cognitive potential with precision-dosed nootropics developed by medical experts. Whether you need more focus, clarity, or energy, Troscriptions offers innovative solutions.- Get 10% off: https://troscriptions.com/NEURO- https://troscriptions.com/discount/NEUROMAIL?utm_source=affiliate&utm_medium=email&utm_campaign=NeuroMail Episode Timestamps: 00:00 Protein Myths & Leucine Threshold 02:58 Daily Protein RDA for Muscle Growth 06:17 Nitrogen Balance & Protein Recommendations 11:42 Nutrition vs. Exercise for Muscle-Building 16:37 Women's Fitness: Protein & Resistance Training 20:14 DIETFITS Study: Diet Quality vs. Macronutrient Composition 39:17 SWAP-MEAT Trial: Plant-Based vs. Red Meat 50:04 Impact of Nutrition Education on Health 53:18 The Protein Flip & Plant-Based Menus 59:14 Netflix Twin Study: Addressing Misconceptions & Criticisms The Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

Mind Pump Fit Tip: How to build the perfect fitness routine. (1:45) ‘Panning' for gold. (20:02) What a way to sell a book! (21:42) Are cold plunges sabotaging your muscle gains? (25:38) Caldera has hair products now! (28:45) The effectiveness of minimal strength training in building strength. (32:17) An update on Sal's exercise with submitting. (37:07) Are men stronger than women? (41:30) The value of taking higher doses of creatine. (45:45) ‘Meal One' oatmeal protein cookies. (46:51) There is a time and place to bribe your children to do something you want. (48:55) Fun Facts with Justin: Pam non-stick spray. (53:16) #ListenerLive question #1 – What should my next programming look like to get back to 205? Should I just cut and ride the bike more? (57:35) #ListenerLive question #2 – I am under the BMI requirements for a GLP-1, but is there another option for an appetite suppressant? Is it just going to take more time to be consistent, and that hunger will go away? (1:12:26) #ListenerLive question #3 – What might be some SMART goals someone can set for themselves on a health and fitness journey? (1:27:00) #ListenerLive question #4 – How long should I continue to do unilateral work to try to correct an imbalance? (1:40:58) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit Meal One by Kreatures of Habit for an exclusive offer for Mind Pump listeners! ** 25% off your first purchase sitewide! Discount Auto-apply at checkout! ** April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout ** Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Location of Forrest Fenn's Treasure Finally Revealed Gold & Greed: The Hunt for Fenn's Treasure - Netflix Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy A randomised comparative effectiveness trial exploring two lower-dose resistance training modalities on quality of life, functional capacity and strength in healthy, untrained community-dwelling older adults Are women stronger men? Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** Mind Pump #2385: Five Reasons Why You Should Hire a Trainer Mind Pump #2320: Throw Away the Scale! Intuitive Nutrition Guide | MAPS Fitness Products  Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Bruno (@benbrunotraining) Instagram Andy Galpin (@drandygalpin) Instagram  

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health. We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one's unique personality and abilities. Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan's knowledge of human mechanics and the practical tools he generously shares in this discussion. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront**: https://wealthfront.com/huberan Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Stuart McMillan 00:02:27 Running, Sprinting, Event Distances 00:09:01 Sponsors: Our Place & Wealthfront 00:12:13 Natural Sprinters, Kids, Sports Specialization 00:17:00 Athletes, Identity, Race Selection 00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact 00:30:35 Visual Focus, Body Position, Running, Lifting Weights 00:36:00 Tool: Skipping & Benefits 00:42:18 Sponsors: AG1 & Helix Sleep 00:45:01 Tools: Skipping, Beginners, Jogging Incorporation 00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude 00:53:03 Concentric & Eccentric Phases, Running 00:55:32 Transitioning to Striding, Posture, Center of Mass 01:03:11 Older Adults, Eccentric Control, Tool: Skipping 01:08:00 Naming Importance & Public Health; Skipping, Plyometrics 01:12:18 Sponsor: Function 01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture 01:22:27 Expression Through Movement, Playfulness, Confidence 01:28:53 Being Yourself, Expression, Essence & Movement 01:36:39 Connecting with Movement, Building Cues, Mood Words 01:45:05 Pressure & Peace; Exercise, Movement & Age 01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries 02:00:25 White & Black Athletes, Genetics, Environment 02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension 02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment 02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization 02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching 02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation 02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training 02:52:14 Single Physical Metric & Sprinting; Pressure & Peace 02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter