Podcasts about resistance training

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Best podcasts about resistance training

Latest podcast episodes about resistance training

Huberman Lab
GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

Huberman Lab

Play Episode Listen Later Jan 25, 2023 279:23


In this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Momentous, Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) AG1 (Athletic Greens)  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Embrace Your Real
15 Basic Resistance Training Principles You Need to Know Part 2

Embrace Your Real

Play Episode Listen Later Jan 23, 2023 21:49


If you are interested in jumping into Resistance Training this year, you might want to check this 15 Basic Resistance Training Principles to make sure you are doing it correctly, and to get the results that you want. This is the second part of the Basic Resistance Training Principles series of Embrace Your Real podcast to point you in the right direction and achieve the results that you desire.   What I discuss: 8. You need to breath….and breath correctly. 9. Take breaks - but be strategic about your rests.  10. Compound exercises vs. Isolation exercises – why you should be utilizing both 11. Volume - there are benefits to changing up your volume 12. Consistency - you need to be consistent because it can take a year to change your body composition.    Links mentioned in this episode: Episode 303: 15 Basic Resistance Training Principles You Need to Know Part 1 sale.movementwithjulie.com   If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Workout app: sale.movementwithjulie.com Website: www.juliealedbetter.com Free e-Book: www.juliealedbetter.com/free-ebook Macro Counting Made Simple Online Academy: www.macrocountingmadesimple.com Amazon Storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

The Body Nerd Show
197 Mobility Floss - the Best Fix for Joint Pain

The Body Nerd Show

Play Episode Listen Later Jan 19, 2023 26:11


When it comes to joint pain, whether it's chronic or from a new sprain - the first tool I grab is always my mobility floss. But when I first learned of mobility flossing (aka voodoo bands), I gave it the side eye and dropped it in my basket of tools, thinking I probably wouldn't use it much. And then I sprained my ankle - a full-out bruised all along the bottom and not able to walk right sprain. It was the daily use of the mobility floss (not ice!) that got me back to walking relatively pain-free in just a few days. So grab yourself some Mobility Floss and enjoy today's episode! You'll learn: How to use mobility floss and why flossing isn't just for your teeth What compression tissue flossing is and how it can reduce pain and improve mobility And how to incorporate muscle flossing into your mobility routine All the links: Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ Benefits of Resistance Training with Blood Flow Restriction in Knee Osteoarthritis (Medicine & Science in Sports & Exercise, 2019) Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review (European Review of Aging and Physical Activity, 2022) Changes of Ankle Dorsiflexion Using Compression Tissue Flossing: A Systematic Review and Meta-Analysis (Journal of Sport Rehabilitation, 2020) 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

Embrace Your Real
15 Basic Resistance Training Principles You Need to Know Part 1

Embrace Your Real

Play Episode Listen Later Jan 16, 2023 25:36


The New Year usually symbolizes the start of something new. And maybe your new for this year is Resistance Training. Before we get too deep into this training, it is important to know these fifteen basic resistance training principles to make sure you are doing it correctly, and to get the results that you want. Join me in this two-part series of Basic Resistance Training Principles of Embrace Your Real podcast to point you in the right direction and achieve the results that you desire. What I discuss: Choose the right weight Use proper form  Be sure to warm up before you lift! Don't rush through your reps. Utilize your full range of motion.  Gradually increase your weight. Mix up your workouts.   Link mentioned in this episode: sale.movementwithjulie.com   If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Website Free e-Book Macro Counting Made Simple Online Academy Amazon Storefront

High Intensity Health Radio with Mike Mutzel, MS
Cardio Primes Leg Muscles, Enhancing Benefits to Resistance Training

High Intensity Health Radio with Mike Mutzel, MS

Play Episode Listen Later Jan 15, 2023 10:55


A new study found cardio primes leg your muscles, enhancing the benefits of resistance training. Sponsored: Support your Exercise Sessions and Healthy Hydration Creatine with the Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Save 15% with code podcast at checkout Link to Research, Video, Images and More: https://bit.ly/3W7S7IU Key Time Stamps: 0:05 Cardio helps with muscle hypertrophy by from resistance training by increasing capillary density in the muscle 0:44 Cardio (aerobic conditioning) didn't interfere with hypertrophy from resistance training, it actually enhanced it 1:15 Capillary density increases from cardio help with muscular hypertrophy from resistance training 2:47 Most import quote to hear from the study 3:30 How to conceptualize pairing cardio with resistance training during your workout sessions

Our Ketogenic Life
Resistance Training vs Cardio- Which is best for Weight Loss?

Our Ketogenic Life

Play Episode Listen Later Jan 8, 2023 24:01


Many people believe that the key to losing weight is to spend hours on the treadmill or cycling on the stationary bike. While cardio does have its benefits, research has shown that resistance training can be much more effective for weight loss. In this podcast, we will delve into the science behind resistance training and explain why it can be a superior choice for those looking to shed pounds and improve their overall health. Kevindavishealth.com Learn more by going in depth through our book-" Young and Strong @ 40 & Beyond" or through our one-on-one health coaching services.Here's the link for our book-https://www.amazon.com/Young-Strong-at-40-Beyond/dp/1733094849/ref=sr_1_1?crid=3KTH9NSDNKOTP&keywords=young+and+strong+at+40+and+beyond&qid=1643670297&sprefix=young+and+strong+at+40+and+beyond%2Caps%2C111&sr=8-1 Here's a link to our Health and Wellness Planner-https://www.amazon.com/dp/1733094857/ref=sr_1_2?crid=IKRBN9YX8FHC&keywords=health+and+wellness+planner+kevin+davis&qid=1673001851&sprefix=health+and+wellness+planner+kevin+davis%2Caps%2C86&sr=8-2Here's the link for our coaching- https://p.bttr.to/3f5A822

UBC News World
Quick & Easy Resistance Training Workout For Heart Health | Science-Backed Tips

UBC News World

Play Episode Listen Later Dec 28, 2022 2:19


If you want to improve your cardiovascular health, build some muscle, and save time, give resistance training a try. Your heart (and your muscles) will thank you! Find out more at: https://quantifyfitness.com/resistance-training-is-good-for-your-heart-and-it-doesnt-take-much Quantify Fitness 224 S 11th St, Nashville, TN 37206, United States Website https://quantifyfitness.com Phone +1-615-697-3481 Email info@quantifyfitness.com

Exercício Físico e Ciência
#312 - A ciência da musculação em 2022

Exercício Físico e Ciência

Play Episode Listen Later Dec 27, 2022 12:35


A ciência da musculação em 2022 9 estudos publicados em 2022 que trouxeram importantes notícias e desbancam (novamente) alguns mitos na musculação Fonte: 1. Refalo, M. C., Helms, E. R., Trexler, E., Hamilton, D. L., & Fyfe, J. J. (2022). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine, 1-17. 2. Leonardo Carvalho, Roberto Moriggi Junior, Júlia Barreira, Brad J. Schoenfeld, John Orazem, and Renato Barroso. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Applied Physiology, Nutrition, and Metabolism. 47(4): 357-368. 3. Schoenfeld, B. J., Wackerhage, H., & De Souza, E. (2022). Inter-set stretch: A potential time-efficient strategy for enhancing skeletal muscle adaptations. Frontiers in Sports and Active Living, 4. 4. Coleman, M., Harrison, K., Arias, R., Johnson, E., Grgic, J., Orazem, J., & Schoenfeld, B. (2022). Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis. International Journal of Strength and Conditioning, 2(1). 5. Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2022 6. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., ... & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11. 7. Kassiano W, Nunes JP, Costa B, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. J Strength Cond Res. 2022 8. Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med. 2022 9. Rosa, A., Vazquez, G., Grgic, J., Balachandran, A. T., Orazem, J., & Schoenfeld, B. J. (2022). Hypertrophic Effects of Single-Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis. Strength & Conditioning Journal, 10-1519. - Siga no Instagram: @fabiodominski https://www.instagram.com/fabiodominski/ Gostou do podcast? Você vai gostar mais ainda desse livro! - Livro Exercício Físico e Ciência: Fatos e mitos de Fábio Dominski https://www.amazon.com.br/dp/6586363187?ref=myi_title_dp - Grupo Exercício Físico e Ciência no Telegram: https://t.me/+VazaFBxgPq0y5v8p - Inscreva-se no canal no YouTube: https://www.youtube.com/channel/UC4Dwwly0tJa49CfHC0MSQ7A --- Support this podcast: https://anchor.fm/fabiodominski/support

THE ED MYLETT SHOW
No BS Health & Fitness Guide w/ Dr. Layne Norton

THE ED MYLETT SHOW

Play Episode Listen Later Dec 20, 2022 62:31 Very Popular


This week, Dr. Layne Norton is giving you a NO BS FIT GUIDE for you to take into 2023.Think you have heard it all? Know everything there is to know? Think again!I've been training in the gym for 30 years, and had so many experts on my show… And I was blown away by what I learned in this interview!You're going to learn how to do that as we strip away the guesswork and focus on FACTS, PROVEN STRATEGIES, and SCIENTIFIC RESEARCH to OPTIMIZE how your body works best.Your body is a COMPLEX AND FINELY TUNED MACHINE that makes all other parts of your life possible.That means if you want to live your BEST LIFE, you must also live your HEALTHIEST LIFE.My guest, DR. LAYNE NORTON, is one of the world's leading authorities on NUTRITION AND EXERCISE science. He is a bestselling author, powerlifting champion, professional bodybuilder, and entrepreneur who has devoted his life to creating peak human health by applying state-of-the-art research to his work.You've never heard an approach to taking care of yourself quite like what you're about to hear from Dr. Layne Norton even if you already take great care of yourself.This week, no matter how much you already know, you're going to LEARN how to TAKE YOUR EFFORTS TO THE NEXT LEVEL as we get into…... The truth about diet fads and DIETS like KETOGENIC SYSTEMS and INTERMITTENT FASTING.... How the PLACEBO effect actually produces benefits for you.... The role that TESTOSTERONE and HORMONES play in your health.... The importance of CONSISTENCY, HABITS, and how your individual PSYCHOLOGY and SOCIOLOGY affects how you reach your fitness goals and impacts your APPETITE.... Food and EATING DISORDERS, and fat storage vs. burning fat.RESISTANCE TRAINING, going to near failure, and CARDIO exercise facts and myths.... PLATEAUS and why you look the same even though you keep high-level intensity workouts.... What STEPS you can take if you haven't done much to take care of your physical health before now.My conversation with Layne is easily the most dense and fact-filled scientific episodes I've ever done. There's a lot to take away, but the biggest one is this.Where there is OPTIMAL HEALTH, there is OPTIMAL LIFE.

Ballistic Performance Radio
Spend Less Time on the Machines and Look Better Naked

Ballistic Performance Radio

Play Episode Listen Later Dec 20, 2022 12:48


On this episode of BPR, Derrick explains how spending less time on the cardio machines will make you look better naked.⠀No one wants to spend countless hours doing cardio, yet, you've been brainwashed into thinking that's what's required to lose weight and change your body composition.⠀BUT…⠀Cardio does not inherently equal weight loss (not even fasted cardio).⠀The BEST way to transform your body is RESISTANCE TRAINING, or even mixed-modal training.⠀Why is that the case?⠀Tune in to find out

Podcast Notes Playlist: Latest Episodes
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.

Podcast Notes Playlist: Latest Episodes

Play Episode Listen Later Dec 17, 2022 124:36


Found My Fitness - Rhonda Patrick Podcast Notes Key Takeaways “If I were to pick one activity that's indispensable, it would be resistance training.” – Dr. Brad SchoenfeldAerobic exercise will improve the cardiovascular system but will do little to improve strength, muscle development, bone density, and muscle hypertrophyResistance training is an important supplement for reducing calories to lose weight – if you do not lift weights, you will lose muscle as you lose body fatAdequate protein intake is essential for muscle synthesis and maintenance Shoot for 1.6-1.8g/kg body weight if resistance training and a minimum 0.8g/kg body weight if sedentaryCombine different concepts and types of training: resistance training, power, cardio, plyometricsWhen considering rest periods between sets, the ability to perform volume load is more important than optimizing hormones through rest lengthIt's beneficial to give a muscle 48 hours to recover before training again – training sooner won't blunt hypertrophy because some muscles may not respond well to high training frequencyYou can lift lighter loads at higher volumes and still experience gains in muscle but intensity matters! The last few reps need to feel hardDosing resistance training: To maximize hypertrophy: 10-20 sets per muscle, per weekMinimum effective dose to gain muscle: 4 sets per muscle, per weekThe most important thing is to be in tune with your body – if you need a day off, take itRead the full notes @ podcastnotes.orgDr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer. In this episode, we discuss: 05:26 - Why should we lift weights? 06:56 - Why building bone matters 11:33 - How to lift in old age 13:45 - Why to lift while young (especially women) 16:21 - Should children lift weights? 17:05 - Does lifting stunt growth? 19:48 - How to change body composition 27:22 - Protein requirements 29:19 - How to calculate protein needs 36:54 - Protein per meal - what's the right amount? 38:18 - Does time-restricted eating undermine hypertrophy? 43:19 - Anabolic window: myths vs. reality 46:15 - Total daily protein intake 54:49 - Why aging affects muscle power (loss of type II fibers) 57:52 - Power training vs. strength 59:20 - Benefits of explosive power training (fall prevention) 01:03:18 - How to power train with plyometrics 01:03:58 - Training to failure (is it important?) 01:09:59 - Rest in between sets (is it needed?) 01:11:12 - Number of sets per week 01:22:31 - Tips for recovery 01:33:41 - Should you get sore from exercise? 01:36:47 - What can you do for soreness? (without blunting hypertrophy) 01:40:16 - Does aerobic exercise undermine resistance training? 01:44:46 - Resistance training for endurance athletes 01:46:33 - Can stretching increase muscle growth? 01:51:06 - Is yoga a type of resistance training? 01:53:37 - Blood-flow restriction training 01:58:37 - What is Brad's routine? Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Podcast Notes Playlist: Nutrition
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.

Podcast Notes Playlist: Nutrition

Play Episode Listen Later Dec 17, 2022 124:36


Found My Fitness - Rhonda Patrick Podcast Notes Key Takeaways “If I were to pick one activity that's indispensable, it would be resistance training.” – Dr. Brad SchoenfeldAerobic exercise will improve the cardiovascular system but will do little to improve strength, muscle development, bone density, and muscle hypertrophyResistance training is an important supplement for reducing calories to lose weight – if you do not lift weights, you will lose muscle as you lose body fatAdequate protein intake is essential for muscle synthesis and maintenance Shoot for 1.6-1.8g/kg body weight if resistance training and a minimum 0.8g/kg body weight if sedentaryCombine different concepts and types of training: resistance training, power, cardio, plyometricsWhen considering rest periods between sets, the ability to perform volume load is more important than optimizing hormones through rest lengthIt's beneficial to give a muscle 48 hours to recover before training again – training sooner won't blunt hypertrophy because some muscles may not respond well to high training frequencyYou can lift lighter loads at higher volumes and still experience gains in muscle but intensity matters! The last few reps need to feel hardDosing resistance training: To maximize hypertrophy: 10-20 sets per muscle, per weekMinimum effective dose to gain muscle: 4 sets per muscle, per weekThe most important thing is to be in tune with your body – if you need a day off, take itRead the full notes @ podcastnotes.orgDr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer. In this episode, we discuss: 05:26 - Why should we lift weights? 06:56 - Why building bone matters 11:33 - How to lift in old age 13:45 - Why to lift while young (especially women) 16:21 - Should children lift weights? 17:05 - Does lifting stunt growth? 19:48 - How to change body composition 27:22 - Protein requirements 29:19 - How to calculate protein needs 36:54 - Protein per meal - what's the right amount? 38:18 - Does time-restricted eating undermine hypertrophy? 43:19 - Anabolic window: myths vs. reality 46:15 - Total daily protein intake 54:49 - Why aging affects muscle power (loss of type II fibers) 57:52 - Power training vs. strength 59:20 - Benefits of explosive power training (fall prevention) 01:03:18 - How to power train with plyometrics 01:03:58 - Training to failure (is it important?) 01:09:59 - Rest in between sets (is it needed?) 01:11:12 - Number of sets per week 01:22:31 - Tips for recovery 01:33:41 - Should you get sore from exercise? 01:36:47 - What can you do for soreness? (without blunting hypertrophy) 01:40:16 - Does aerobic exercise undermine resistance training? 01:44:46 - Resistance training for endurance athletes 01:46:33 - Can stretching increase muscle growth? 01:51:06 - Is yoga a type of resistance training? 01:53:37 - Blood-flow restriction training 01:58:37 - What is Brad's routine? Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

The Pelvic Health Podcast
Impact of heavy resistance training on pregnancy and postpartum health outcomes

The Pelvic Health Podcast

Play Episode Listen Later Dec 17, 2022 53:09


Pelvic floor physiotherapist, National level weightlifter, and PhD candidate, Christina Prevett, is here to discuss her recently published journal article titled "Impact of heavy resistance training on pregnancy and postpartum health outcomes", authored by Christina Prevet, Miranda L. Kimber, Lori Forner, Marlize de Vivo, and Margie H. Davenport. LINK TO READ PAPER HERE: https://rdcu.be/cY0e2 This episode she dives into the paper, heavy weightlifting during pregnancy, what is and should be a "valsalva" for weightlifting, and much more.  Join us for a great conversation on a much needed topic. For more on Christina: https://thebarbellmamas.com/ https://www.staveoff.ca/about/ https://twitter.com/c_prevett?lang=en https://www.instagram.com/christina_prevett/?hl=en      

Podcast Notes Playlist: Latest Episodes
Dr. Kyle Gillett: Tools for Hormone Optimization in Males | Episode 102

Podcast Notes Playlist: Latest Episodes

Play Episode Listen Later Dec 14, 2022 144:17


Huberman Lab Podcast Notes Key Takeaways The timing and length of puberty have long-term effects on height, stature, and body composition; early and short puberty can lead to a shorter heightIf money isn't an issue, get blood work for hormones and lipids done around age 18 – measure testosterone sex hormone binding globulin or free testosteronePorn and masturbation can limit libido in the real world, even once per day is detrimental to hormones (not to mention the dopamine system)Topical DHT receptor antagonists may be a better choice for men who want to maintain or grow their hair with fewer side effects You can also try topical caffeine, topical spironolactone (if prescribed), or topical finasterideLifestyle changes to improve fertility in males: no tight-fitting clothing, cold shower or cold plunge, no sauna use                You may want to avoid drinking from cans or plastics with BPA – there is evidence it negatively impacts sperm count and fertility     What to avoid for hormone optimization: smoking cannabis or tobacco, alcohol in excess of 3-4 drinks every two weeks, too much-seated cyclingThere are tons of ways to improve testosterone through lifestyle! Try exercise, a well-rounded diet (not a carnivore, not vegan – especially in teens), adequate sleep, ample vitamin D, avoiding porn, managing stressRead the full notes @ podcastnotes.orgMy guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman ROKA: https://www.roka.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Kyle Gillett & Male Hormone Optimization (00:03:40) Thesis, ROKA, Helix Sleep, Momentous (00:07:43) Puberty: Height, Resistance Training, Childhood Obesity (00:15:14) “First” vs. “Second” Puberty (00:17:17) Hormone Optimization & Blood Work (00:22:14) Diet, Exercise, Sleep & Hormones (00:28:23) Hormones, Stress, Social Connection & Purpose (00:32:19) Hormones, Supplementation & Medication (00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire (00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool” (00:48:32) AG1 (Athletic Greens) (00:49:46) Sustainable Exercise Regimen for Hormone Health (00:58:12) Testosterone Replacement Therapy (TRT) (01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic) (01:11:45) Vitamin D, Boron; SHBG & Free Testosterone (01:15:34) InsideTracker (01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways (01:22:09) Fadogia Agrestis & Testosterone  (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise  (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens (01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome (01:42:06) Testosterone Therapy (01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene (01:52:56) Testosterone Therapy + HCG, Fertility & Temperature (01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat (02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA) (02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids (02:18:13) BPAs, Phthalates & Hormone Health (02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

Podcast Notes Playlist: Nutrition
Dr. Kyle Gillett: Tools for Hormone Optimization in Males | Episode 102

Podcast Notes Playlist: Nutrition

Play Episode Listen Later Dec 14, 2022 144:17


Huberman Lab Podcast Notes Key Takeaways The timing and length of puberty have long-term effects on height, stature, and body composition; early and short puberty can lead to a shorter heightIf money isn't an issue, get blood work for hormones and lipids done around age 18 – measure testosterone sex hormone binding globulin or free testosteronePorn and masturbation can limit libido in the real world, even once per day is detrimental to hormones (not to mention the dopamine system)Topical DHT receptor antagonists may be a better choice for men who want to maintain or grow their hair with fewer side effects You can also try topical caffeine, topical spironolactone (if prescribed), or topical finasterideLifestyle changes to improve fertility in males: no tight-fitting clothing, cold shower or cold plunge, no sauna use                You may want to avoid drinking from cans or plastics with BPA – there is evidence it negatively impacts sperm count and fertility     What to avoid for hormone optimization: smoking cannabis or tobacco, alcohol in excess of 3-4 drinks every two weeks, too much-seated cyclingThere are tons of ways to improve testosterone through lifestyle! Try exercise, a well-rounded diet (not a carnivore, not vegan – especially in teens), adequate sleep, ample vitamin D, avoiding porn, managing stressRead the full notes @ podcastnotes.orgMy guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman ROKA: https://www.roka.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Kyle Gillett & Male Hormone Optimization (00:03:40) Thesis, ROKA, Helix Sleep, Momentous (00:07:43) Puberty: Height, Resistance Training, Childhood Obesity (00:15:14) “First” vs. “Second” Puberty (00:17:17) Hormone Optimization & Blood Work (00:22:14) Diet, Exercise, Sleep & Hormones (00:28:23) Hormones, Stress, Social Connection & Purpose (00:32:19) Hormones, Supplementation & Medication (00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire (00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool” (00:48:32) AG1 (Athletic Greens) (00:49:46) Sustainable Exercise Regimen for Hormone Health (00:58:12) Testosterone Replacement Therapy (TRT) (01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic) (01:11:45) Vitamin D, Boron; SHBG & Free Testosterone (01:15:34) InsideTracker (01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways (01:22:09) Fadogia Agrestis & Testosterone  (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise  (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens (01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome (01:42:06) Testosterone Therapy (01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene (01:52:56) Testosterone Therapy + HCG, Fertility & Temperature (01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat (02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA) (02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids (02:18:13) BPAs, Phthalates & Hormone Health (02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

THE NEW OLD YOU, Fitness Over 50, Midlife Healthy Living, Middle Aged Woman, Self Care Ideas, Menopause Symptoms
Resisting Resistance Training? FIVE Benefits Of Adding Lifting Weights To Your Workout Plan

THE NEW OLD YOU, Fitness Over 50, Midlife Healthy Living, Middle Aged Woman, Self Care Ideas, Menopause Symptoms

Play Episode Listen Later Dec 14, 2022 16:33


Every single woman that I have coached and am coaching knows that I am going to mention resistance training and they know they should be doing it, but just don't - for no particular reason. But this type of strength training is so crucial to us as we age and I am going through five benefits you will get if you add it to your workout plan.Let's just say that you can slow down and even reverse sarcopenia - muscle loss, you can build bone and avoid Osteoporosis, it will help your flexibility, balance, and coordination, helps prevent chronic diseases such as diabetes and heart disease, and helps your general overall health.I encourage you to start your 2023 by adding resistance training, lifting weights, and strength training into your overall workout plan. You don't have to love it or even like it when you start, but when you begin to gain strength, you'll want to keep going.If you would like to work with me to add some resistance training into your plan, email me at hello@lesleylmcshane.com and we can see if it would be a good fit for you.Make sure to scroll on down and give this episode a 5-star rating and don't forget to FOLLOW the show. That way all new episodes will drop right into your podcast library.If you would like to find me - besides at the email address above:Join the Redesigning Midlife Facebook group here: https://www.facebook.com/groups/redesigningmidlife/Instagram: http://www.instagram.com/lesleylmcshaneWebsite:http://www.lesleylmcshane.comWant to sign up for the Redesigning Midlife Newsletter? https://www.subscribepage.com/the-redesigning-midlife-newsletter

Huberman Lab
Dr. Kyle Gillett: Tools for Hormone Optimization in Males | Episode 102

Huberman Lab

Play Episode Listen Later Dec 12, 2022 144:17 Very Popular


My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman ROKA: https://www.roka.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Kyle Gillett & Male Hormone Optimization (00:03:40) Thesis, ROKA, Helix Sleep, Momentous (00:07:43) Puberty: Height, Resistance Training, Childhood Obesity (00:15:14) “First” vs. “Second” Puberty (00:17:17) Hormone Optimization & Blood Work (00:22:14) Diet, Exercise, Sleep & Hormones (00:28:23) Hormones, Stress, Social Connection & Purpose (00:32:19) Hormones, Supplementation & Medication (00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire (00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool” (00:48:32) AG1 (Athletic Greens) (00:49:46) Sustainable Exercise Regimen for Hormone Health (00:58:12) Testosterone Replacement Therapy (TRT) (01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic) (01:11:45) Vitamin D, Boron; SHBG & Free Testosterone (01:15:34) InsideTracker (01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways (01:22:09) Fadogia Agrestis & Testosterone  (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise  (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens (01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome (01:42:06) Testosterone Therapy (01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene (01:52:56) Testosterone Therapy + HCG, Fertility & Temperature (01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat (02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA) (02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids (02:18:13) BPAs, Phthalates & Hormone Health (02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

Addicted To Fitness Podcast
The Push-up - The Perfect Holiday Exercise Companion

Addicted To Fitness Podcast

Play Episode Listen Later Dec 12, 2022 41:19


This week's Addicted to Fitness goes into detail about how and why the push-up is something you should add to your daily routine this holiday season. Nick and Shannon explain why the push-up is one of the most effective exercises, the proper setup & modifications anyone can use to complete multiple reps, the long-term benefits associated with this exercise, and how they can help you through the holiday season. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts. This episode of Addicted to Fitness is sponsored by the Perform Supplement from The Amino Company. The Perform supplement increases peak strength and endurance levels during exercise, 3x more effective on a gram-for-gram basis than any protein source, improves cognitive function, focus, and concentration, and decreases recovery time by quickly rebuilding muscle tissue. The 100% science back, clinically proven products from The Amino Company are keto-friendly, soy-free, vegetarian, gluten-Free, and Non-GMO. Visit aminoco.com/ATF to read more about the benefits of Heal & other ATF approved products from The Amino Company AND take advantage of our 30% discount by entering ATF at checkout. 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.

FoundMyFitness
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.

FoundMyFitness

Play Episode Listen Later Dec 6, 2022 124:36 Very Popular


Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer. In this episode, we discuss: 05:26 - Why should we lift weights? 06:56 - Why building bone matters 11:33 - How to lift in old age 13:45 - Why to lift while young (especially women) 16:21 - Should children lift weights? 17:05 - Does lifting stunt growth? 19:48 - How to change body composition 27:22 - Protein requirements 29:19 - How to calculate protein needs 36:54 - Protein per meal - what's the right amount? 38:18 - Does time-restricted eating undermine hypertrophy? 43:19 - Anabolic window: myths vs. reality 46:15 - Total daily protein intake 54:49 - Why aging affects muscle power (loss of type II fibers) 57:52 - Power training vs. strength 59:20 - Benefits of explosive power training (fall prevention) 01:03:18 - How to power train with plyometrics 01:03:58 - Training to failure (is it important?) 01:09:59 - Rest in between sets (is it needed?) 01:11:12 - Number of sets per week 01:22:31 - Tips for recovery 01:33:41 - Should you get sore from exercise? 01:36:47 - What can you do for soreness? (without blunting hypertrophy) 01:40:16 - Does aerobic exercise undermine resistance training? 01:44:46 - Resistance training for endurance athletes 01:46:33 - Can stretching increase muscle growth? 01:51:06 - Is yoga a type of resistance training? 01:53:37 - Blood-flow restriction training 01:58:37 - What is Brad's routine? Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

The NASM-CPT Podcast With Rick Richey
When to Add More Weight During Resistance Training

The NASM-CPT Podcast With Rick Richey

Play Episode Listen Later Dec 6, 2022 15:38


If you're not progressing clients, you're simply maintaining clients. In this “NASM-CPT Podcast,” host, and NASM Master Instructor, Rick Richey, explores when, and how, to add increase weight when training. He unpacks standard progression rules to follow, what percentage of weight to increase when the time is appropriate, why it's vitally important to log all your training sessions, plus many more insightful tips to help you, the personal trainer, through this process! Did you hear? The most trusted name in fitness is now expanding into the physique and bodybuilding world. Become an NASM Physique and Bodybuilding Coach and you will be delivered your next step in fitness programming knowledge to meet the needs of bodybuilding and physique clients. https://bit.ly/3h2cM2A

Champion Living with Doug Champion
57. Resistance Training For Young Athletes

Champion Living with Doug Champion

Play Episode Listen Later Dec 5, 2022 41:14


In this episode of the Champion Living Podcast, Doug, Logan, and Paul go deep on workouts for young rodeo athletes.  If you enjoy this episode, please leave us a review. This helps us to be discovered by more folks that could benefit from these topics.   This episode is brought to you by: Brave Experience - BRAVE Experience is all natural and free of artificial ingredients, gluten, nitrites, nitrates, MSG, any added hormones and antibiotics and its taste is as pure as the mountains and plains that it comes from. BRAVE Experience is worthy of the hero in all of us. Live natural and free! Visit: www.brave-experience.com Discount Code: championliving   SHOW NOTES: 0:00 | Introduction 17:00 | Is There an Ideal Workout for Young Athletes? 19:55 | Programs that Meet the Demands of Your Sport 24:39 | Address the Problems Before They Arrive 30:00 | Full Body Workouts > Body Part Splits 36:02 | Exercise Should be Fun   Learn More: Website: www.championlivingfitness.com Instagram: www.instagram.com/champion.living YouTube: https://www.youtube.com/channel/UCibo-Tq2Jb6qiMBXTxnzPdw Champion Living Private Facebook Group: www.facebook.com/groups/934793523869642   

MiniFlex
Speed Bumps during a Reverse Diet

MiniFlex

Play Episode Listen Later Dec 4, 2022 4:44


To learn more about The Flex Fam Membership, visit https://www.metflexlife.com/theflexfam  It's totally fine to celebrate after an achievement, but getting back to consistency is what is going to pay off in the long-term. Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women

The Discover Strength Podcast
"Resistance Training for Metabolic Health" with Dr. Jurgen Giessing Ph.D.

The Discover Strength Podcast

Play Episode Listen Later Dec 1, 2022 45:16


In this week's episode of the Discover Strength Podcast, I had the pleasure of sitting down with a world-renowned expert on the benefits of resistance training for metabolic health. Dr. Giessing is a professor of Sports Science at the University of Koblenz-Landau. He's also a coauthor on a number of research papers we've discussed on this podcast in the past.Dr. Giessing has worked closely with Dr. James Fisher and Dr. James Steele on a number of different projects. The paper we specifically discuss today is on the effects that resistance training has on metabolic health.For this discussion, we focus specifically on a paper published in 2021, in which Dr. Giessing's group investigated the effects of a resistance training intervention on patients receiving routine care for Type-2 diabetes (T2D). This minimum dose exercise approach was given as an intervention along with a normal standard of care to help patients understand and maximize their own metabolic health.The results of this study, which last over 2 years, and is still having intermediate check-ups are fascinating. It appears that along with dietary interventions and education about T2D, minimum dose resistance training (very similar to what we practice at Discover Strength) was extremely effective in improving overall markers of metabolic health.Dr. Giessing and I discuss important takeaways from this paper, as well as practical implications for those that may already be diabetic, or are on their way to becoming T2D, based on lifestyle and overall metabolic health.I recommend listening and taking notes on this one, as well as sharing it with anyone you may know who is suffering from T2D, or has below-average metabolic health.Check out the paper HERE! Dr. Giessing is also an author and has written one of the best books ever on High Intensity Training. I highly recommend checking it out and sharing it with anyone who you think might be interested in this style of training. Purchase the book HERE!If you or someone you know is interested in trying out a FREE Discover Strength Introductory workout, please send them our way!Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back. Schedule your FREE Introductory Workout Session in studio or online by following the link HERE.

Movement Logic: Strong Opinions, Loosely Held
Episode 26: Cancer and Resistance Training

Movement Logic: Strong Opinions, Loosely Held

Play Episode Listen Later Nov 30, 2022 33:06


Welcome to Episode 26 of the Movement Logic Podcast! In this episode, Sarah discusses her experience with cancer treatment, and the guidance (or lack thereof) around how and when to exercise. She covers:The current exercise recommendations for people going through cancer treatmentThe most recent research around strength training and cancer treatment, specifically chemotherapyWhat going through chemotherapy is like, and how it can be difficult to figure out what to do when in terms of exerciseHer personal experience using strength training during treatment and how it changed everything for the betterReferences:Sarah's website and mailing listHigh-intensity strength training improves quality of life in cancer survivorsEffects of resistance exercise on fatigue and quality of life in breast cancer patients undergoing adjuvant chemotherapy: A randomized controlled trialLong-term follow-up after cancer rehabilitation using high-intensity resistance training: persistent improvement of physical performance and quality of lifeSign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Visit the Movement Logic website to watch the video version: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials Get on our mailing list for tons of free content Contact us (we're super friendly) Thanks for listening!

The Kevin Bass Show
Risks and benefits of resistance training, and misinformation in the fitness industry

The Kevin Bass Show

Play Episode Listen Later Nov 27, 2022 20:26


For the past few months, thanks to @derek_barbellmedicine (and thanks to @austin_barbellmedicine for referring me to him), I have seen big improvements in my back pain and stiffness, and I'm able to train my sport and lift with less pain than I thought possible.I have been struggling with lower back pain for more than a decade, and the idea that simply strengthening and progressively overloading my back using the very movements that cause it to hurt has been a welcome challenge to my belief system.For that reason, I couldn't recommend the folks at Barbell Medicine enough.However I still have serious reservations about the kinds of programming and the culture of weight lifting, powerlifting, resistance training, etc. that I believe led to my back problems--starting in my teens--in the first place. I believe that intelligent programming is not communicated and that the fitness industry systematically overstates the benefits and downplays the risks associated with misuse of powerful barbell exercises.By misuse, I mean an excessive emphasis on intensity, high loads, etc., with little to no supervision and minimal education about intelligent programming. Without that supervision or education, injuries are inevitable.What the fitness industry does at this point is what I call "outsourcing of risk". It takes credit for all of the benefits of resistance training, sometimes overhyping them out of proportion to what an impartial evaluation of the scientific literature really shows, but then, when risk is discussed, blaming all of that risk on the misapplication of resistance training by the user.What this common response to discussions about risk misses is that, if marketing and overhype take center-stage, and education about risk-reduction and appropriate programming is given short shrift, then the responsibility for harm is not with the user, but with the fitness industry that overpromises and undereducates--elevating both sales and rates of injury.===Like, comment, subscribe.For more, find me at:PODCAST The Kevin Bass ShowYOUTUBE https://www.youtube.com/user/kbassphiladelphiaSUBREDDIT www.reddit.com/r/kevinbassWEBSITE http://thedietwars.comTWITTER https://twitter.com/kevinnbass/https://twitter.com/healthmisinfo/INSTAGRAM https://instagram.com/kevinnbass/TIKTOK https://tiktok.com/@kevinnbassAnd above all, please donate to support what I do:PATREON https://patreon.com/kevinnbass/DONATE https://thedietwars.com/support-me/

MiniFlex
You Don't Have to Barbell Back Squat

MiniFlex

Play Episode Listen Later Nov 27, 2022 1:38


To learn more about The Flex Fam Membership, visit https://www.metflexlife.com/theflexfam  If you understand why you're doing why you're doing, you have even more power when it comes to finding the right training program for you. Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women

The OMNIA Performance Podcast
#20 | Why EVERYONE Should Do Some Resistance Training...

The OMNIA Performance Podcast

Play Episode Listen Later Nov 24, 2022 35:30


OMNIA Performance Premium: https://omnia-performance.circle.so/checkout/omnia-performance-premium - ATHLETE25 for 25% off!Fergus is joined by Dr Phil price to discuss why we will all be better off with some resistance training!Expect to reconsider your definition of S&C...Expect to learn more about the injury preventative benefits of resistance training.Expect to understand why intensity is critical.www.omnia-performance.com | @omniaperformanceFergus: @ferguscrawleyDr Phil: @drphilprice

MiniFlex
Using Machines versus Free Weights

MiniFlex

Play Episode Listen Later Nov 24, 2022 3:05


To learn more about The Flex Fam Membership, visit https://www.metflexlife.com/theflexfam  My perspective has changed when it comes to using machines, because depending on your goal, it might be more beneficial to target certain muscle groups. Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women

Eat Move Think with Shaun Francis
Can Strength Training Help You Live Longer?

Eat Move Think with Shaun Francis

Play Episode Listen Later Nov 14, 2022 35:46


Conventional wisdom (and plenty of research) says you're supposed to engage in aerobic activity like running, swimming, or cycling if you really want to lengthen your life. Now, a new study suggests that adding strength-training exercises to your aerobic fitness routine will provide an added boost when it comes to living longer. Join our Move host, Dr. Andrew Miners of Medcan, as he chats with the study's lead researcher, Dr. Jess Gorzelitz, an associate professor at the University of Iowa with expertise in kinesiology and epidemiology. The pair of experts discuss how older people can start strength training, their favourite exercises for beginning weight lifters, why lifting weights provides longevity benefits—and why strength training is most beneficial for women.  Check out the episode webpage for links and more info. 

Healthspan
65. Win, by Dr. James Dinicloantonio - Part 2. mTOR, resistance training, and muscle growth

Healthspan

Play Episode Listen Later Nov 10, 2022 21:54


More Than a Fitness Podcast
7 Surprising Benefits of Resistance Training

More Than a Fitness Podcast

Play Episode Listen Later Nov 7, 2022 22:21


There are a lot more than you think, tune in! Instagram: @wilkinsontraining

Future of Fitness
Sam Miller - Proteus Motion: Reinventing Resistance Training

Future of Fitness

Play Episode Listen Later Nov 1, 2022 51:54


Sam Miller is the Founder and CEO of Proteus Motion. Proteus Motion's patented technology is the only way to measure strength and power for every movement humans can perform. To date, it has only been possible to measure physical strength and power for movements in a straight line, like a squat or a bench press. However, less than 5% of human movement is in a straight line. Proteus Motion's patented technology measures strength and power for 100% of human movements, creating an entirely new standard for personalized fitness and physical rehabilitation. Strength is the ability to move against resistance. To measure strength accurately, that resistance must not change. But unless you are moving in a straight line, the resistance from existing equipment like cables and free weights changes unpredictably throughout each movement. The only way to overcome this is through constant resistance, no matter what direction you move. Proteus Motion solved this by inventing 3D Resistance™. By providing constant resistance in all directions, 3D Resistance™ is the first-ever way to accurately measure strength and power for every movement humans can perform.   Links: https://proteusmotion.com/ I LOVE LMNT. If there is one person I trust with my nutrition and supplementation, it's Robb Wolf. LMNT is a tasty electrolyte drink mix with everything you need and nothing you don't. That means a science-backed electrolyte ratio – with none of the junk. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. The benefits are numerous, but here's a few to wet your whistle... ​  Prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms of electrolyte deficiency  Boost performance and recovery. Electrolytes facilitate hundreds of functions in the body, including the conduction of nerve impulses, hormonal regulation, nutrient absorption, and fluid balance  Support a low-carb lifestyle by preventing, mitigating, and eliminating the “low carb/keto flu”  Support healthy fasting. LMNT replaces electrolytes without breaking a fast ​ Personally, I'm a big fan of intermittent fasting and drinking LMNT daily during my fasting hours provides noticeable improvements in energy, focus, and gut function. Most of all, it helps me drink more water throughout the day and that's never a bad thing (it also mixes well in a cocktail, but you didn't hear that from me).   The Ultimate Plan tests up to 43 blood biomarkers—including glucose, cholesterol, cortisol, and hemoglobin—for a complete and holistic analysis of your health. Whether you want to improve athletic performance, extend longevity, or improve your overall wellness, this is your all-encompassing solution. ​ Your data tells the story of your health. Insidetracker goes beyond identifying generic, “clinically normal” ranges to unveil your body's unique, optimal biomarker zones. you'll discover where you're optimized and where there's room for improvement. ​ Insidetracker puts a nutritionist and personal trainer in your pocket with daily, data-driven recommendations. precise adjustments to your diet, exercise, and supplement intake can help you reach healthy biomarker zones and achieve your wellness goals. ​ What you'll get:  Blood test and analysis of 43 biomarkers  Personalized optimal biomarker zones  Action plan with nutrition, exercise, supplement, and lifestyle recommendations  Connect your Fitbit or Garmin fitness trackers via our iOS or Android app  Ability to upload third party blood test results

MetFlex and Chill
#183: How to Optimize Hypertrophy Training Part II with Paul Carter

MetFlex and Chill

Play Episode Listen Later Oct 28, 2022 66:04


Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.

Human Performance Outliers Podcast
Episode 320: Training Hilly Terrain, Fitness Monitoring, & Fueling For High Mileage

Human Performance Outliers Podcast

Play Episode Listen Later Oct 27, 2022 38:11


This is a listener generated question and topic episode! The four questions/topics are below: 1) Training for courses with climbing and descending, both with and without access to course specific terrain. 2) Testing your fitness throughout a training plan. 3) How to fuel for high mileage training to avoid gastrointestinal issues, especially if feeling hungry and bloated.  HPO Sponsors: zachbitter.com/hposponsors Magnesium Breakthrough: https://magbreakthrough.com/human promo code: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter If you would like to contact the show, please send your emails to hpopodcast@gmail.com

The Fasting Method Podcast
Fasting Q&A: Coffee and Tea, Menstrual Cycle, TRE, and Resistance Training (REPEAT)

The Fasting Method Podcast

Play Episode Listen Later Oct 25, 2022 36:20


Episode #50 In this Fasting Q&A episode, Megan and Nadia answer your fasting questions: 1. You say not to nurse coffee that contains cream. Is it OK to nurse a cup of black coffee or hot tea (without caffeine in it) during your fast? [02:20] 2. During the week before menstruation should I not fast at all? I would love a guide that gives a general idea of what types of fasting are recommended related to where a woman is in her cycle, keeping hormones in mind? [10:47] 3. I decided to do time-restricted eating for life and it's working for me, but I don't understand why it's working for me? [20:03] 4. Is resistance training in a fasted state, specifically longer fasts of 72 hours, a waste of time when there's no intake of protein before and after sessions to trigger muscle protein synthesis? [27:55] LINKS: Blog posts about exercise and fasting: https://blog.thefastingmethod.com/category/exercise/ Learn More About Our Community: https://www.thefastingmethod.com Join our FREE Facebook Group: https://bit.ly/TFMNetwork Watch Us On YouTube: https://bit.ly/TFMYouTube Follow Us on Instagram: @fastingmethod  

Podcast Notes Playlist: Latest Episodes
Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Episode 94

Podcast Notes Playlist: Latest Episodes

Play Episode Listen Later Oct 23, 2022 119:04


Huberman Lab Podcast Notes Key Takeaways Seated exercise tip: perform soleus pushups/seated calf raise (start with feet planted and press onto toes, raising heels) for surprisingly dramatic improvements in blood sugar and metabolic boostHuberman's fitness protocol: Sunday – Endurance; Monday – Legs; Tuesday – Heat/cold cycling; Wednesday – Torso push/pull; Thursday – High effort, short cardio; Friday – High-intensity interval trainingTweak the routine and shift to personalize but keep the broad goals – the specific days of each workout aren't critical but specific spacing isHuberman's hypertrophy protocol: 3-4 weeks in 5-8 reps at heavyweight x 3-4 sets per exercise with 2-4 minutes rest; then next month, switch to 8-15 reps at lighter weight x 2-3 sets per exercise with 90 sec restResistance training best practice: choose 2 exercises per muscle group – one where the muscle is at maximal contraction at the end of the movement (e.g., bent row) and another where there's a stretch or full range of motion at the beginning of the movement (e.g., pull up)To lower heart rate between sets, practice physiologic sighs: 2 full inhales through nose + 1 full exhale of all air through the mouthMind-muscle connection: certain muscles will grow bigger and get stronger depending on your ability to contract that muscle in the absence of loadDo 3-5 minutes of deliberately slow breathing after each training session to downshift the nervous system and relax your mind and bodyRead the full notes @ podcastnotes.orgI describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman ROKA: https://www.roka.com/huberman Helix Sleep: https://www.helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Foundational Protocol for Fitness (00:03:35) Huberman Lab Premium (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:14:42) InsideTracker, ROKA, Helix Sleep, Momentous Supplements (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:38:09) Athletic Greens (AG1) (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs  (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric  (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

MetFlex and Chill
#182: Resistance Training For Health & Longevity with Sal Di Stefano

MetFlex and Chill

Play Episode Listen Later Oct 21, 2022 65:29 Very Popular


Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.

Think Healthy with Hayley
#114 - The Incredible Importance of Protein and Resistance Training

Think Healthy with Hayley

Play Episode Listen Later Oct 20, 2022 26:34


Protein and resistance training are two of THE most impactful things we can focus on - both for weight loss goals, and for living a fun, healthful, active and independent life for decades to come. In this episode, I explain why they're so both important for weight loss, bone density, and long term health how to get the most out of resistance training in just 15-20 minute sessions simple ways to ensure you're getting enough protein how focusing on these two areas can positively impact the rest of your life If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/

Huberman Lab
Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Episode 94

Huberman Lab

Play Episode Listen Later Oct 17, 2022 119:04 Very Popular


I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman ROKA: https://www.roka.com/huberman Helix Sleep: https://www.helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Foundational Protocol for Fitness (00:03:35) Huberman Lab Premium (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:14:42) InsideTracker, ROKA, Helix Sleep, Momentous Supplements (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:38:09) Athletic Greens (AG1) (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs  (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric  (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

The Breast of Everything
What to Eat After Breast Cancer Treatment—with Cathy Leman

The Breast of Everything

Play Episode Listen Later Oct 5, 2022 43:42


Many breast cancer survivors second-guess their food choices and worry that the foods they love caused their breast cancer. But do you have to stop eating what you love to avoid recurrence?Cathy Leman is the registered dietitian, nutrition therapist, certified personal trainer and breast cancer survivor behind the Peaceful Plate, a program designed to help women stop feeling anxious and confused about food after breast cancer treatment.  Cathy graduated with honors from the University of Illinois at Chicago with a bachelor's in human nutrition and dietetics and holds a master's degree in health psychology from National Louis University. She shares her professional expertise and personal experience with the hormone-positive breast cancer community on the dam. mad. about BREAST CANCER blog.On this episode of The Breast of Everything, Cathy joins hosts Kim Schott and Dr. Linsey Gold to explain why she suggests a plant-forward diet with whole foods for breast cancer survivors. Cathy walks us through the three most common myths in the breast cancer community around what to eat and what to avoid and offers advice to survivors who are unhappy with their weight. Listen in to understand why there is no one ‘right' nutrition plan for every survivor and learn how to eat for breast health without enduring a diet of deprivation.Key Takeaways  Cathy's experience with hormone-positive breast cancer and why the diagnosis caught her off guardWhy Cathy suggests a plant-forward diet with whole foods if you've received a breast cancer diagnosisCathy's response to women who feel like they have to stop eating what they love to avoid recurrenceWhy there is no one ‘right' nutrition plan for every breast cancer survivor and what factors to take into consideration as you make food choices post-treatmentThe 3 most common myths in the breast cancer community re: what to eat and what to avoid and how to discern good advice from misinformationCathy's insight into 3 breast cancer diets that harm rather than healWhat foods Cathy recommends to clients to prevent cancer recurrence and what foods to avoidWhat research says about the link between alcohol and breast cancer and Cathy's advice to survivors who aren't prepared to give up drinking completelyHow chemotherapy, steroids and tamoxifen or aromatase inhibitor medication can cause weight gainCathy's advice to breast cancer survivors who are unhappy with their weightHow breast cancer survivors can leverage resistance training to improve bone healthHow Cathy's Peaceful Plate program helps hormone-positive breast cancer survivors end food anxietyConnect with Cathy The Peaceful PlateThe Peaceful Plate on FacebookCathy on InstagramCathy's BlogConnect with Dr. GoldThe Breast of EverythingThe Breast of Everything on InstagramThe Breast of Everything on FacebookSubscribe to The Breast of EverythingResources The 5 Foods Survivors Should Eat‘3 Breast Cancer Diets That Harm Not Heal'AICR Nutrition GuidelinesWorld Cancer Research Fund Continuous Update ProjectAICR Recommendations on Limiting Alcohol Consumption

Live Loud Life
My ”Season of Life” Philosophy & Training Program Revealed | EP 80

Live Loud Life

Play Episode Listen Later Oct 5, 2022 21:22


If you are someone who likes generating your own fitness and workout programs or you are wanting to learn how to get more out of your routine during this current season of life, this episode of the Live Loud Life Podcast is a must listen. In this episode, Dr. Antonio Gurule, discusses the Season of Life Training Philosophy, outlines his current training plan and schedule, before walking you through the thought processes behind it. Dr. Gurule also highlights specific health care considerations for achieving your personal goals and continuing to move forward in your fitness journey. Finally, he will share the training elements he uses and ways you can incorporate them, to maximize effectiveness in reaching your personal goals.   EPISODE HIGHLIGHTS: [01:36] Seasons of Life Philosophy [03:39] Family Life & Creating Appropriate Routines [05:37] Training Adjustments for Your Life Season [06:34] Maintenance in Movement [09:45] Understanding Movement Pattern Biases [14:31] Resistance Training for Mobility & Movement [15:25] Maintaining Mobility Without Stretching Daily [19:17] Mind Your Personal Achievements

Podcast Notes Playlist: Latest Episodes
Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating | Episode 91

Podcast Notes Playlist: Latest Episodes

Play Episode Listen Later Oct 2, 2022 134:35


Huberman Lab Podcast Notes Key Takeaways Episodic therapy via deep brain stimulation delivered at the right time and only as needed at that time may be useful in treating obesity, addiction, and OCD to interrupt circuit dysfunctionObesity is a phenotype often reflective of behavior – there's a compulsion to overeat despite the riskDevelopment of eating disorders: (1) we've become a food-focused society – we're really not meant to have constant stimulation of food; (2) there's high fructose corn syrup in almost everything – processed foods rewire our circuitry to seek more; (3) recurring stressful event or life; (4) patients are embarrassed because society frowns on themRight before people participate in binge eating, there's a moment of feeling down or negative affect that they compensate for by binge eating or “loss of control eating”Deep brain stimulation is currently being studied for use in binge eaters by provoking the craving during surgery and identifying the exact area of the nucleus accumbens where cravings occur – then delivering electrical stimulationAnorexia, bulimia, and binge eating are all distortions in relationship to food where reward and habit are disrupted beyond controlSide note discussed: use power lifting and deadlifts specifically (with impeccable form, under supervision of trainer if needed) to profoundly improve strength & posture Read the full notes @ podcastnotes.orgMy guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern's research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson's disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://www.roka.com/huberman Eight Sleep: https://www.eightsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation (00:03:18) ROKA, Eight Sleep, InsideTracker (00:07:19) Momentous Supplements (00:08:28) Neurosurgeon's View of the Brain, Neurosurgery Specialization (00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects (00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies (00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction (00:31:11) AG1 (Athletic Greens) (00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition (00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity (00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation (00:49:49) Binge Eating Disorder & Loss of Control Eating (00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress (01:02:07) Electrodes in Nucleus Accumbens, Identifying “Craving Cells” (01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation (01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia (01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation (01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson's (01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression (01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation (01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions (01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts (01:59:00) “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training (02:09:53) Daily Habits: Sleep, Exercise, Mediation (02:11:59) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn  Title Card Photo Credit: Mike Blabac Disclaimer

Mom is the New Strong Podcast
#108 Should Women Try Intermittent Fasting for Fat Loss? Does it hurt or help lean muscle gains?

Mom is the New Strong Podcast

Play Episode