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Andrew Huberman’s simple, no-BS weekly training plan: 3 days weight training (10 min warm-up + 50-60 min lifting) 3 days cardio: one long slow session (jog, bike, swim), one sprint workout (30-45 sec all-out, walk back, repeat 5-10x), and one fun activity (Pilates, basketball, skateboarding — whatever you actually... enjoy). It’s not complicated, but it keeps blood flow strong, builds real fitness, and works at any age. Combining resistance training (2–3x/week) with varied cardio (steady-state + HIIT) has been shown in multiple studies to provide superior improvements in cardiovascular health, muscle mass, insulin sensitivity, bone density, and overall longevity compared to doing only one type of exercise.show more

Camus

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176,652 просмотров • 1 месяц назад •via X (Twitter)

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Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 просмотров • 1 год назад

A younger guy recently asked me a really smart question: “What’s one thing you’d tell your 30-year-old self to do differently for health & longevity?” This one is a no brainer: I’d invest 5+ hours a week into MOBILITY training. In fact, I’ll take it a step further… EVERYONE—young or older—should replace most of their traditional weight training with mobility work. Stop chasing numbers, adding bulk, and risking injury! Elite mobility guys are ripped, strong as hell, and have unmatched functional fitness. More importantly they stay injury-free. So what’s mobility training? It’s exercise designed to increase: 1) Range-of-motion of joints (not the same as “flexibility”) 2) Functional strength & neuromuscular coordination 3) Skeletal stability (to repair & avoid injury) Yoga and Pilates are forms of mobility training but modern mobility training combines multiple disciplines. Just do a YouTube search and you'll find tons of videos and programs designed to address specific goals or issues (e.g. bad knees). Mobility work allowed me to avoid surgery and recover quickly from a severe back in injury in March. The video below is a basic back program that I do twice a day — it only takes 10 minutes and has been a game-changer. This is just the tip of the iceberg — I plan to go much deeper into mobility and hire a coach (if anyone knows a great one in Boulder LMK). I’m convinced that if I’d discovered mobility training when I was younger I would have avoided 20 years of chronic back issues and performed better athletically. 🤙

A younger guy recently asked me a really smart question: “What’s one thing you’d tell your 30-year-old self to do differently for health & longevity?” This one is a no brainer: I’d invest 5+ hours a week into MOBILITY training. In fact, I’ll take it a step further… EVERYONE—young or older—should replace most of their traditional weight training with mobility work. Stop chasing numbers, adding bulk, and risking injury! Elite mobility guys are ripped, strong as hell, and have unmatched functional fitness. More importantly they stay injury-free. So what’s mobility training? It’s exercise designed to increase: 1) Range-of-motion of joints (not the same as “flexibility”) 2) Functional strength & neuromuscular coordination 3) Skeletal stability (to repair & avoid injury) Yoga and Pilates are forms of mobility training but modern mobility training combines multiple disciplines. Just do a YouTube search and you'll find tons of videos and programs designed to address specific goals or issues (e.g. bad knees). Mobility work allowed me to avoid surgery and recover quickly from a severe back in injury in March. The video below is a basic back program that I do twice a day — it only takes 10 minutes and has been a game-changer. This is just the tip of the iceberg — I plan to go much deeper into mobility and hire a coach (if anyone knows a great one in Boulder LMK). I’m convinced that if I’d discovered mobility training when I was younger I would have avoided 20 years of chronic back issues and performed better athletically. 🤙

Kevin Dahlstrom

1,356,373 просмотров • 2 лет назад

Not sure if I'm the only one but I think WHOOP isn't very good tracking lifting weights It generally doesn't auto detect weight lifting (instead showing it as ACTIVITY) and then rates it as low strain compared to cardio, probably because it's lower BPM But that doesn't really make sense, I can do an extremely heavy lifting workout that hurts for days after but WHOOP will show a strain of 6 Then I go for a light bicycle ride and it's a strain of 12, simply because it gets my heart BPM up This problem is confirmed to me by people at WHOOP but since it's so hard to measure the strain of lifting with their sensors they prefer to not estimate lifting too heavy, instead they want people to write down their specific lifting workouts in the WHOOP app everytime But like nobody has time for that Also since it never auto detects weight lifting (eventhough it's the only workout type I ever set, so it should just default), I have to go back to every single workout in the app of the last couple of days to manually change it to Weight Lifting which is tedious (especially with that link workout popup everytime + the calendar resetting to today straight after) I think WHOOP is made for runners but they forgot people also need to lift weights and it has a bias to cardio This actually has been influencing a lot of my friends to run more which is good but I still think it's a massive bias as strength training is super important for longevity too Will Ahmed Viviano

Not sure if I'm the only one but I think WHOOP isn't very good tracking lifting weights It generally doesn't auto detect weight lifting (instead showing it as ACTIVITY) and then rates it as low strain compared to cardio, probably because it's lower BPM But that doesn't really make sense, I can do an extremely heavy lifting workout that hurts for days after but WHOOP will show a strain of 6 Then I go for a light bicycle ride and it's a strain of 12, simply because it gets my heart BPM up This problem is confirmed to me by people at WHOOP but since it's so hard to measure the strain of lifting with their sensors they prefer to not estimate lifting too heavy, instead they want people to write down their specific lifting workouts in the WHOOP app everytime But like nobody has time for that Also since it never auto detects weight lifting (eventhough it's the only workout type I ever set, so it should just default), I have to go back to every single workout in the app of the last couple of days to manually change it to Weight Lifting which is tedious (especially with that link workout popup everytime + the calendar resetting to today straight after) I think WHOOP is made for runners but they forgot people also need to lift weights and it has a bias to cardio This actually has been influencing a lot of my friends to run more which is good but I still think it's a massive bias as strength training is super important for longevity too Will Ahmed Viviano

@levelsio

148,998 просмотров • 9 месяцев назад

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

TheLiverDoc™

505,792 просмотров • 2 лет назад

$If you want to meaningfully impact aging in America, start with obesity—few things erode longevity and quality of life as profoundly, accelerating the biological aging process and fueling nearly every major chronic disease. Obesity alone is linked to 13 types of cancer and cuts life expectancy by 3–10 years, depending on severity. It promotes DNA damage and accelerates our fundamental aging process—often measured by epigenetic age. It’s one of the principal differences between the U.S. and many of the world’s longest-lived nations. We’re overfed but undernourished. 60% of all calories Americans consume come from ultra-processed foods that: • Fail to induce proper satiety, pushing us to overeat. • Remain cheaper than whole foods, economically incentivizing the least healthy choices. • Hijack our dopamine reward pathways, reinforcing addictive eating behaviors. This trifecta—no satiety, low cost, and built-in addictiveness—keeps us in a cycle of poor health outcomes and runaway healthcare costs. But caloric excess is only part of the problem—we are also nutrient-deficient. Low omega-3 levels—affecting 80 to 90% of Americans—carry the same mortality risk as smoking. Vitamin D deficiency—easily corrected—compromises immune function, cognition, and longevity. Nearly half of Americans don't get enough magnesium—impairing DNA repair and increasing the risk of cancer. We are not solving these problems—we are medicating them. The average American over 65 takes five or more prescription drugs daily—stacking interactions that compound in unpredictable ways. We must start treating physical inactivity as a disease. It carries the same mortality risk as smoking, heart disease, and diabetes. Going from a low cardiorespiratory fitness to a low normal adds 2.1 years to life expectancy. By age 50, many Americans have already lost 10% of their peak muscle mass. By 70, many have lost up to 40%. This isn’t just about looking strong. It’s about survival. • Higher muscle mass means improved insulin sensitivity - it means a 30% lower mortality risk. • Grip strength is a stronger predictor of cardiovascular mortality - the number one cause of death in the United States - than high blood pressure. • The strongest middle-aged adults have a 42% lower dementia risk. And yet, we treat resistance training as optional. It is not. It is the most powerful intervention we have against aging including increasing muscle mass, strength and bone density. Hip fractures alone kill 20–60% of older adults within a year. This is a death sentence we can prevent with resistance training - which has been shown to lower fracture risk by 30-40%. The current RDA for protein is too low for older adults. Studies have shown when it's increased by half this reduces frailty by 32%, while doubling it, combined with resistance training, increases muscle mass by 27% and strength by 10% more than training alone. If we want to prevent muscle loss and frailty, we must update our protein recommendations and prioritize strength training. We must foster a culture of American exceptionalism built on daily, effortful exercise. Not as an afterthought. Not as a luxury. But as a non-negotiable foundation for aging, but also clear thinking, resilience, and even leadership. The body and brain are not separate. The consequences of poorly regulated blood sugar, sedentary living, and muscle loss are not just physical—they affect cognition, judgment, and resilience. We cannot medicate our way out of what we have behaved our way into. Grateful for the chance to share my voice at the Senate Aging Committee (Senate Aging Committee). A special thank you to Senator Rick Scott (Rick Scott) for making this opportunity possible.$

If you want to meaningfully impact aging in America, start with obesity—few things erode longevity and quality of life as profoundly, accelerating the biological aging process and fueling nearly every major chronic disease. Obesity alone is linked to 13 types of cancer and cuts life expectancy by 3–10 years, depending on severity. It promotes DNA damage and accelerates our fundamental aging process—often measured by epigenetic age. It’s one of the principal differences between the U.S. and many of the world’s longest-lived nations. We’re overfed but undernourished. 60% of all calories Americans consume come from ultra-processed foods that: • Fail to induce proper satiety, pushing us to overeat. • Remain cheaper than whole foods, economically incentivizing the least healthy choices. • Hijack our dopamine reward pathways, reinforcing addictive eating behaviors. This trifecta—no satiety, low cost, and built-in addictiveness—keeps us in a cycle of poor health outcomes and runaway healthcare costs. But caloric excess is only part of the problem—we are also nutrient-deficient. Low omega-3 levels—affecting 80 to 90% of Americans—carry the same mortality risk as smoking. Vitamin D deficiency—easily corrected—compromises immune function, cognition, and longevity. Nearly half of Americans don't get enough magnesium—impairing DNA repair and increasing the risk of cancer. We are not solving these problems—we are medicating them. The average American over 65 takes five or more prescription drugs daily—stacking interactions that compound in unpredictable ways. We must start treating physical inactivity as a disease. It carries the same mortality risk as smoking, heart disease, and diabetes. Going from a low cardiorespiratory fitness to a low normal adds 2.1 years to life expectancy. By age 50, many Americans have already lost 10% of their peak muscle mass. By 70, many have lost up to 40%. This isn’t just about looking strong. It’s about survival. • Higher muscle mass means improved insulin sensitivity - it means a 30% lower mortality risk. • Grip strength is a stronger predictor of cardiovascular mortality - the number one cause of death in the United States - than high blood pressure. • The strongest middle-aged adults have a 42% lower dementia risk. And yet, we treat resistance training as optional. It is not. It is the most powerful intervention we have against aging including increasing muscle mass, strength and bone density. Hip fractures alone kill 20–60% of older adults within a year. This is a death sentence we can prevent with resistance training - which has been shown to lower fracture risk by 30-40%. The current RDA for protein is too low for older adults. Studies have shown when it's increased by half this reduces frailty by 32%, while doubling it, combined with resistance training, increases muscle mass by 27% and strength by 10% more than training alone. If we want to prevent muscle loss and frailty, we must update our protein recommendations and prioritize strength training. We must foster a culture of American exceptionalism built on daily, effortful exercise. Not as an afterthought. Not as a luxury. But as a non-negotiable foundation for aging, but also clear thinking, resilience, and even leadership. The body and brain are not separate. The consequences of poorly regulated blood sugar, sedentary living, and muscle loss are not just physical—they affect cognition, judgment, and resilience. We cannot medicate our way out of what we have behaved our way into. Grateful for the chance to share my voice at the Senate Aging Committee (Senate Aging Committee). A special thank you to Senator Rick Scott (Rick Scott) for making this opportunity possible.

Dr. Rhonda Patrick

407,428 просмотров • 1 год назад

Andrew Huberman shared something that quietly blew my mind. People who fidget — bouncing their knee, tapping their foot, constantly shifting — can burn up to 1,800 extra calories per day through something called NEAT (non-exercise activity thermogenesis). That’s not from working out. It’s just from moving around more than someone who sits perfectly still. Even more interesting: a study on the soleus muscle (that wide calf muscle) showed that doing simple “soleus push-ups” while seated — basically bouncing your heel up and down — can meaningfully improve insulin sensitivity and lower resting blood glucose. All from one small muscle that’s only 1% of your total muscle mass. Huberman wasn’t saying this replaces real exercise. He was just pointing out how much these tiny, unconscious micro-movements actually add up throughout the day. It’s a reminder that our bodies are designed to move constantly, not just in hour-long blocks at the gym. Have you noticed that you burn more energy or feel better on days when you’re naturally fidgety and moving around versus days when you’re glued to a chair?

Andrew Huberman shared something that quietly blew my mind. People who fidget — bouncing their knee, tapping their foot, constantly shifting — can burn up to 1,800 extra calories per day through something called NEAT (non-exercise activity thermogenesis). That’s not from working out. It’s just from moving around more than someone who sits perfectly still. Even more interesting: a study on the soleus muscle (that wide calf muscle) showed that doing simple “soleus push-ups” while seated — basically bouncing your heel up and down — can meaningfully improve insulin sensitivity and lower resting blood glucose. All from one small muscle that’s only 1% of your total muscle mass. Huberman wasn’t saying this replaces real exercise. He was just pointing out how much these tiny, unconscious micro-movements actually add up throughout the day. It’s a reminder that our bodies are designed to move constantly, not just in hour-long blocks at the gym. Have you noticed that you burn more energy or feel better on days when you’re naturally fidgety and moving around versus days when you’re glued to a chair?

Camus

233,982 просмотров • 4 месяцев назад

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 просмотров • 1 год назад

Dorian Yates says 6 minutes on an air bike does the same thing as 45 minutes of cardio. If you've been killing yourself on the treadmill for an hour every morning hoping to get leaner, Yates wants you to know there's a faster way. He's the six-time Mr. Olympia who uses the air bike for cardio because it engages every muscle in your body at once, including your push, pull, and legs. His protocol is a 1-minute warmup, followed by 3 rounds of 20-second all-out sprints with 1 minute of rest between each. Total time: 6 minutes. A study cited in the book One Minute Cardio compared this exact protocol to 45 minutes of steady-state cardio. The results were more or less the same. The cardio industry built itself on the assumption that more time equals more fat loss. That assumption has never matched the data. — Dorian Yates (Dorian Yates) on the Huberman Lab (Andrew D. Huberman, Ph.D.) podcast. PS: B2C health apps, SaaS, brand or info founders: We'll make 𝕏 your #1 organic acquisition channel in the next 90 days without you writing a single tweet. In just 55 days, this account grew to 10.1K followers and 37.3M impressions. Book a call:

Goku

1,014,986 просмотров • 3 месяцев назад

By age 50, the average adult has lost at least 10% of their muscle mass and developed a stiffened left ventricle—yet the right exercise plan can reverse both. Over the years, I’ve interviewed some of the world’s top experts in exercise physiology, nutrition science, and human performance. In this brand-new podcast episode, I'm joined by guest Brady Holmer () to distill these insights to answer one key question: What does the science say about how to train? Get the new how to train according to the experts guide at TIMESTAMPS 0:00 - Introduction 3:35 - Training Goals 6:23 - Bed Rest vs. 30 Years of Aging 8:24 - Why Cardiorespiratory Fitness Matters 11:19 - VO2 Max and Longevity 18:47 - Zone 2 Limitations for VO2 Max 22:42 - Demystifying Training Zone Targets 28:29 - Smart Watches vs. Chest Straps 31:43 - Zone 2 vs. Interval Benefits 40:53 - Adjusting the 80/20 Rule 51:07 - Heart Stiffening Starts Early 54:09 - Optimal Four-Day Exercise Habit 1:02:16 - Reversing Twenty Years of Heart Age 1:14:51 - What Intensity Is Better for Mitochondria? 1:17:39 - Does Zone 2 Make You a Better “Fat Burner”? 1:27:04 - Intervals for Glucose Regulation 1:32:24 - Intensity Matters for Brain Health 1:36:20 - Exercise Snacks 1:42:27 - A Caffeine Alternative 1:43:32 - Timing Exercise Snacks 1:45:38 - Muscle Loss with Aging 1:48:19 - Powerpenia 1:50:04 - Resistance Training Principles 1:57:01 - Compound Exercises for Strength 2:00:05 - Rest Intervals Matter 2:02:02 - Lifting Heavy for Mental Resilience 2:05:26 - Should You Train to Failure? 2:08:57 - Strength Training Isn’t Cardio 2:12:16 - Hypertrophy Training 2:17:38 - Body Recomposition Strategies 2:22:52 - Time-Efficient Resistance Training 2:27:38 - The Interference Effect Myth 2:29:32 - Minimum Effective Dose for Resistance 2:31:16 - Sauna Use for Cardiorespiratory Fitness 2:36:17 - Heat vs. Cold for Training 2:39:06 - Anti-Atrophy Effects of Omega-3 2:41:21 - Protein Timing & Distribution 2:46:53 - Creatine Supplementation

Dr. Rhonda Patrick

378,320 просмотров • 1 год назад

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

Official Strength Debates

11,390 просмотров • 3 дней назад

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

Kristie Leong M.D.

53,672 просмотров • 1 месяц назад

Two years ago, I severely herniated a disc in my lower back (L5-S1). —12/10 pain —couldn’t walk for weeks —lost foot control —narrowly avoided emergency surgery After a decade of back pain, I’d had enough. I resolved to become bulletproof. I tried everything under the sun and over time, cobbled together a back mobility routine that helped me rebuild and become more resilient. My full routine is in the comments below, but there’s a shortcut—if you do these two simple exercises 3 times a week, you’ll get 80% of the benefit: 1) Back extension. Buy a $100 piece of equipment from Amazon. Start with static holds, work up to 2 minutes, then start moving as shown. Work up to 3 sets of 30. Then you can add weight and/or start doing one-leg static holds. 2) Hanging knee lifts. Start by dead-hanging (without lifting your knees) then slowly work your way up to 3 sets of 15 lifts. Then you can add weight using a product called Monkey Feet. Stick with it—there are no quick fixes for back problems and it can take a few months to turn the corner. Note: It’s important to warm up before doing these exercises. I usually do a 1-3 mile walk, then planks and bird dogs as shown in my complete routine in the comments below.

Two years ago, I severely herniated a disc in my lower back (L5-S1). —12/10 pain —couldn’t walk for weeks —lost foot control —narrowly avoided emergency surgery After a decade of back pain, I’d had enough. I resolved to become bulletproof. I tried everything under the sun and over time, cobbled together a back mobility routine that helped me rebuild and become more resilient. My full routine is in the comments below, but there’s a shortcut—if you do these two simple exercises 3 times a week, you’ll get 80% of the benefit: 1) Back extension. Buy a $100 piece of equipment from Amazon. Start with static holds, work up to 2 minutes, then start moving as shown. Work up to 3 sets of 30. Then you can add weight and/or start doing one-leg static holds. 2) Hanging knee lifts. Start by dead-hanging (without lifting your knees) then slowly work your way up to 3 sets of 15 lifts. Then you can add weight using a product called Monkey Feet. Stick with it—there are no quick fixes for back problems and it can take a few months to turn the corner. Note: It’s important to warm up before doing these exercises. I usually do a 1-3 mile walk, then planks and bird dogs as shown in my complete routine in the comments below.

Kevin Dahlstrom

138,957 просмотров • 9 месяцев назад

You can lose 50+ pounds (22+ kg) without changing what you eat — just by changing when you eat. Intermittent fasting (IF) is blowing up because it works: - 16:8 (eat noon–8pm, fast 16 hrs) - 5:2 (eat normally 5 days, fast or 500 cal the other 2) - Even a simple 12-hour eating window Sumaya Kazi lost 50 pounds (22 kg) doing 36-hour fasts 3 days a week. She says the first 2 weeks were brutal (hungry as hell), but then: mental clarity, steady energy, no more lethargy after meals, and the weight melted off. Experts on the panel: - It improves insulin sensitivity, lowers blood pressure, triggers cellular repair/autophagy - Metabolism actually speeds up (up to 10% in studies) — the “starvation mode” fear is a myth (takes 72+ hours to slow) - Best results when eating window overlaps morning (when digestion enzymes are optimized) The biggest win? You don’t have to obsess over calories or food rules on eat days — just stay consistent with the window. Have you tried intermittent fasting yet? What window worked (or didn’t) for you — 16:8, 18:6, 5:2, or something else? Your results / questions 👇

You can lose 50+ pounds (22+ kg) without changing what you eat — just by changing when you eat. Intermittent fasting (IF) is blowing up because it works: - 16:8 (eat noon–8pm, fast 16 hrs) - 5:2 (eat normally 5 days, fast or 500 cal the other 2) - Even a simple 12-hour eating window Sumaya Kazi lost 50 pounds (22 kg) doing 36-hour fasts 3 days a week. She says the first 2 weeks were brutal (hungry as hell), but then: mental clarity, steady energy, no more lethargy after meals, and the weight melted off. Experts on the panel: - It improves insulin sensitivity, lowers blood pressure, triggers cellular repair/autophagy - Metabolism actually speeds up (up to 10% in studies) — the “starvation mode” fear is a myth (takes 72+ hours to slow) - Best results when eating window overlaps morning (when digestion enzymes are optimized) The biggest win? You don’t have to obsess over calories or food rules on eat days — just stay consistent with the window. Have you tried intermittent fasting yet? What window worked (or didn’t) for you — 16:8, 18:6, 5:2, or something else? Your results / questions 👇

Camus

66,656 просмотров • 5 месяцев назад

it’s been a while since I’ve updated you on my workouts, but here we are and we’re back with a leg workout! I’m only weight training 4 days a week for about 45 min each sesh because you don’t need more than this to get results! my students also follow this method and get results faster than training 5-6 days per week🙌🏼 I do 3 leg sessions per week + 1 upper body. I usually only do between 4-5 movements each leg day since I’m already doing a good amount of volume doing legs so frequently! Here’s my workout: -leg press (quad focused) 4 sets by 12 reps (feet closer together towards the center of the platform help you target your quads better) -quad extension 3 sets by 12 reps -seated hamstring curl 3 sets by 12 reps -glute med cable kickback 3 sets by 12 reps (i like to have the cable notch at mid shin so im really able to focus on the upper glute. with my working foot on the angle and toes pointed outward, it actually increases the abduction component) -standing calf raises 3 sets by 12 reps (i have never truthfully trained calves consistently ever i always start and then stop because it feels pointless but it’s 2026 and we aren’t neglecting muscle groups so here’s my accountability lol) 💙I’m wearing the new Buffbunny Collection halo long sleeve ‘Rio blue’ in size medium / code Miranda will save you 10% 💙always fueling my workouts with my C4 Energy creatine bc otherwise i won’t remember to drink it 🙈 #legworkout #fitness #legday #gluteworkout #women f

it’s been a while since I’ve updated you on my workouts, but here we are and we’re back with a leg workout! I’m only weight training 4 days a week for about 45 min each sesh because you don’t need more than this to get results! my students also follow this method and get results faster than training 5-6 days per week🙌🏼 I do 3 leg sessions per week + 1 upper body. I usually only do between 4-5 movements each leg day since I’m already doing a good amount of volume doing legs so frequently! Here’s my workout: -leg press (quad focused) 4 sets by 12 reps (feet closer together towards the center of the platform help you target your quads better) -quad extension 3 sets by 12 reps -seated hamstring curl 3 sets by 12 reps -glute med cable kickback 3 sets by 12 reps (i like to have the cable notch at mid shin so im really able to focus on the upper glute. with my working foot on the angle and toes pointed outward, it actually increases the abduction component) -standing calf raises 3 sets by 12 reps (i have never truthfully trained calves consistently ever i always start and then stop because it feels pointless but it’s 2026 and we aren’t neglecting muscle groups so here’s my accountability lol) 💙I’m wearing the new Buffbunny Collection halo long sleeve ‘Rio blue’ in size medium / code Miranda will save you 10% 💙always fueling my workouts with my C4 Energy creatine bc otherwise i won’t remember to drink it 🙈 #legworkout #fitness #legday #gluteworkout #women f

Miranda Cohen

17,493 просмотров • 6 месяцев назад

Training for an Ultra in 100 Degrees I think there’s an argument that this year’s Javelina 100 was the hottest super-competitive ultra ever run. Nearly 100 degrees record heat, absolutely no shade or creeks, with a 5-day desert pre-bake. Also, I always thought that I sucked in hot weather. We were going to have to science the crap out of this problem. My heat training protocol involved 3 interventions: 1. Passive heat exposure via hot tub. Studies on hot water immersion show an increase in blood volume and heat tolerance, plus enhanced capillary function 2. Active heat exposure via heat suit training. Since 2021, 10+ studies have shown that as little as 3 weeks of heat suit training sessions can increase hemoglobin mass. My heat suit involved a base layer of normal running clothes, a sweatshirt under a down jacket, and polyester sweatpants under winter rain pants. Plus a fuzzy hat 3. Strenuous heat exposure via treadmill workouts in a warm room Here is the protocol Megan and I settled on to balance stress with training adaptations: 1. Hot tub at 104 degrees F 2-3 times per week. I stayed in until my heart rate reached 100-110 (100 on rest days, 110 when immediately after training) 2. At 4 weeks out, I started using the heat suit for 15 minutes on the uphill treadmill after runs 3 times per week, starting at moderate intensity to get my core temperature up rapidly, then dialing it back. 3 weeks out, I added 1 x 90 minute heat suit run. 2 weeks out, 1 x 90 min heat suit bike plus a 1 hour heat suit run 3. Two massive treadmill workouts in a room that was around 80 degrees 2.5 and 3.5 weeks out 4. On race week, I did hot tub every day including the day before the race, since studies show the hemoglobin mass adaptations can reverse rapidly In the race day furnace, my main goal was to gaslight myself into thinking I enjoyed the heat (which is also backed up by studies finding that emotional perception of temperature influences physiological response). In reality, I still don’t love the heat. But I love science. And I think we scienced this problem so hard that I had one of the better heat performances ever 🔥🧡 Race video from the amazing Emily Cameron 🙌

Training for an Ultra in 100 Degrees I think there’s an argument that this year’s Javelina 100 was the hottest super-competitive ultra ever run. Nearly 100 degrees record heat, absolutely no shade or creeks, with a 5-day desert pre-bake. Also, I always thought that I sucked in hot weather. We were going to have to science the crap out of this problem. My heat training protocol involved 3 interventions: 1. Passive heat exposure via hot tub. Studies on hot water immersion show an increase in blood volume and heat tolerance, plus enhanced capillary function 2. Active heat exposure via heat suit training. Since 2021, 10+ studies have shown that as little as 3 weeks of heat suit training sessions can increase hemoglobin mass. My heat suit involved a base layer of normal running clothes, a sweatshirt under a down jacket, and polyester sweatpants under winter rain pants. Plus a fuzzy hat 3. Strenuous heat exposure via treadmill workouts in a warm room Here is the protocol Megan and I settled on to balance stress with training adaptations: 1. Hot tub at 104 degrees F 2-3 times per week. I stayed in until my heart rate reached 100-110 (100 on rest days, 110 when immediately after training) 2. At 4 weeks out, I started using the heat suit for 15 minutes on the uphill treadmill after runs 3 times per week, starting at moderate intensity to get my core temperature up rapidly, then dialing it back. 3 weeks out, I added 1 x 90 minute heat suit run. 2 weeks out, 1 x 90 min heat suit bike plus a 1 hour heat suit run 3. Two massive treadmill workouts in a room that was around 80 degrees 2.5 and 3.5 weeks out 4. On race week, I did hot tub every day including the day before the race, since studies show the hemoglobin mass adaptations can reverse rapidly In the race day furnace, my main goal was to gaslight myself into thinking I enjoyed the heat (which is also backed up by studies finding that emotional perception of temperature influences physiological response). In reality, I still don’t love the heat. But I love science. And I think we scienced this problem so hard that I had one of the better heat performances ever 🔥🧡 Race video from the amazing Emily Cameron 🙌

David Roche

19,018 просмотров • 1 год назад

I'm addicted to professional wrestling. For example, yesterday , since I couldn't train in Jacksonville, I drove my car for 3 hours to Orlando, for a 4 hour training session with multiple former WWE wrestlers. I train in the ring 5-6 days a week, and I never skip weight training—it's every single day. No one can stop me. In this vast world, there's not a single person who works harder than I do in this business. I stake my life on that claim. Everyone, please keep cheering me on every day from here on out. I will never betray your expectations. To Japan, you all give me tremendous inspiration. Becoming the best foreign talent in GLEAT—leave that to me. #THEBFD I am training non stop for this Australia tour coming up. I will be the future heavyweight CHAMP of Australia 🇦🇺 #OPW #MelbourneCity I leave in less than 2 weeks .. stay tuned

I'm addicted to professional wrestling. For example, yesterday , since I couldn't train in Jacksonville, I drove my car for 3 hours to Orlando, for a 4 hour training session with multiple former WWE wrestlers. I train in the ring 5-6 days a week, and I never skip weight training—it's every single day. No one can stop me. In this vast world, there's not a single person who works harder than I do in this business. I stake my life on that claim. Everyone, please keep cheering me on every day from here on out. I will never betray your expectations. To Japan, you all give me tremendous inspiration. Becoming the best foreign talent in GLEAT—leave that to me. #THEBFD I am training non stop for this Australia tour coming up. I will be the future heavyweight CHAMP of Australia 🇦🇺 #OPW #MelbourneCity I leave in less than 2 weeks .. stay tuned

PARKER BOUDREAUX

19,516 просмотров • 4 месяцев назад

Rebounding, or jumping on a mini-trampoline, offers a variety of health benefits for the body that are both surprising and impressive. Here’s a detailed look at some of the key advantages: 1. Improved Cardiovascular Health ❤️ Rebounding is an excellent way to get your heart pumping and improve cardiovascular health. The rhythmic motion increases heart rate, promoting better circulation and strengthening the heart muscle over time. 2. Lymphatic System Boost 🌿 Unlike many other forms of exercise, rebounding is particularly effective at stimulating the lymphatic system. The up-and-down motion helps to flush out toxins, waste, and other unwanted materials from the body, which can enhance your immune system and overall health. 3. Enhanced Balance and Coordination ⚖️ The unstable surface of the trampoline forces your body to engage multiple muscles to maintain balance, which over time improves your coordination and stability. This can be especially beneficial for older adults looking to maintain their independence and reduce the risk of falls. 4. Low-Impact Exercise 🌟 Despite its effectiveness, rebounding is gentle on the joints. The trampoline absorbs much of the impact, making it a great option for those with joint pain or those recovering from injuries, while still providing a high-intensity workout. 5. Muscle Toning and Strengthening 💪 Rebounding works out various muscle groups, particularly in the core, legs, and lower back. Regular sessions can lead to improved muscle tone, increased strength, and better posture. 6. Improved Bone Density 🦴 The gentle impact on bones from rebounding can stimulate bone growth and increase bone density, which is crucial for preventing osteoporosis and maintaining bone health as we age. 7. Stress Relief and Mental Health 😌 The rhythmic motion of bouncing has been shown to have calming effects, reducing stress and anxiety. Additionally, the physical activity releases endorphins, the body's natural mood lifters, which can help to combat depression and improve overall mental well-being. 8. Better Digestion and Gut Health 🍎 Rebounding can also positively impact digestion by stimulating the digestive tract, promoting better nutrient absorption, and reducing issues like constipation. The gentle motion helps to massage the intestines, aiding in regular bowel movements. 9. Increased Energy Levels ⚡️ Regular rebounding can lead to higher energy levels. The exercise helps to improve circulation and oxygen flow throughout the body, which can leave you feeling more energized and less fatigued throughout the day. 10. Weight Loss and Fat Burning 🔥 Rebounding is an effective calorie-burning exercise. It increases metabolism and helps to burn fat, making it a great option for those looking to lose weight or maintain a healthy weight. Incorporating just a few minutes of rebounding into your daily routine can provide a wide array of benefits, making it a versatile and effective way to support your overall health and well-being.

Rebounding, or jumping on a mini-trampoline, offers a variety of health benefits for the body that are both surprising and impressive. Here’s a detailed look at some of the key advantages: 1. Improved Cardiovascular Health ❤️ Rebounding is an excellent way to get your heart pumping and improve cardiovascular health. The rhythmic motion increases heart rate, promoting better circulation and strengthening the heart muscle over time. 2. Lymphatic System Boost 🌿 Unlike many other forms of exercise, rebounding is particularly effective at stimulating the lymphatic system. The up-and-down motion helps to flush out toxins, waste, and other unwanted materials from the body, which can enhance your immune system and overall health. 3. Enhanced Balance and Coordination ⚖️ The unstable surface of the trampoline forces your body to engage multiple muscles to maintain balance, which over time improves your coordination and stability. This can be especially beneficial for older adults looking to maintain their independence and reduce the risk of falls. 4. Low-Impact Exercise 🌟 Despite its effectiveness, rebounding is gentle on the joints. The trampoline absorbs much of the impact, making it a great option for those with joint pain or those recovering from injuries, while still providing a high-intensity workout. 5. Muscle Toning and Strengthening 💪 Rebounding works out various muscle groups, particularly in the core, legs, and lower back. Regular sessions can lead to improved muscle tone, increased strength, and better posture. 6. Improved Bone Density 🦴 The gentle impact on bones from rebounding can stimulate bone growth and increase bone density, which is crucial for preventing osteoporosis and maintaining bone health as we age. 7. Stress Relief and Mental Health 😌 The rhythmic motion of bouncing has been shown to have calming effects, reducing stress and anxiety. Additionally, the physical activity releases endorphins, the body's natural mood lifters, which can help to combat depression and improve overall mental well-being. 8. Better Digestion and Gut Health 🍎 Rebounding can also positively impact digestion by stimulating the digestive tract, promoting better nutrient absorption, and reducing issues like constipation. The gentle motion helps to massage the intestines, aiding in regular bowel movements. 9. Increased Energy Levels ⚡️ Regular rebounding can lead to higher energy levels. The exercise helps to improve circulation and oxygen flow throughout the body, which can leave you feeling more energized and less fatigued throughout the day. 10. Weight Loss and Fat Burning 🔥 Rebounding is an effective calorie-burning exercise. It increases metabolism and helps to burn fat, making it a great option for those looking to lose weight or maintain a healthy weight. Incorporating just a few minutes of rebounding into your daily routine can provide a wide array of benefits, making it a versatile and effective way to support your overall health and well-being.

Barbara Oneill

173,851 просмотров • 1 год назад

Think your blood glucose tells the whole story? Think again. Dr. Ben Bikman (Benjamin Bikman) joins me to discuss insulin resistance, including why it often remains hidden until late stages and simple ways to detect it early. We explore insulin’s lesser-known roles in fat storage, appetite regulation, inflammation, and chronic disease. You’ll also learn how macronutrients, meal timing, and frequency uniquely influence your insulin sensitivity, and the critical differences between visceral and subcutaneous fat. Finally, we dive into how stress, sleep deprivation, nicotine, and environmental toxins shape your metabolism and unpack the realities of popular GLP-1 receptor agonist medications (like Ozempic), including their benefits, risks, and the intriguing potential of microdosing. We also provide practical, actionable strategies, dietary adjustments, exercise protocols, and targeted supplements that you can implement today to significantly boost insulin sensitivity and support long-term metabolic health. If you want to understand insulin resistance and take immediate steps to improve your metabolic health - this conversation is a must-watch. Watch the full episode on X and YouTube or listen on Spotify and Apple Podcasts now. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Can you be insulin resistant with normal glucose levels? 5:13 - Can glucose monitors detect hidden insulin resistance? 6:43 - What your skin reveals about insulin resistance 8:07 - Why is insulin resistance behind so many chronic diseases? 12:28 - Does obesity cause insulin resistance—or vice versa? 19:20 - Insulin’s surprising roles beyond blood sugar control 20:18 - What’s driving weight gain—insulin or calories? 27:12 - Do saturated fats cause insulin resistance? 33:44 - Why refined carbs amplify risks from saturated fat 36:46 - Fructose vs. refined sugar—which spikes insulin more? 37:43 - High-carb vs. keto—which diet controls hunger better? 42:09 - Why low-carb diets might provide a metabolic advantage 44:18 - Does exercise give you metabolic ‘wiggle room’? 48:42 - Why strength training beats cardio for insulin sensitivity 53:54 - Does meal frequency drive insulin resistance? 57:14 - Is nighttime snacking giving you insomnia? 59:06 - Can a sugary breakfast lead to overeating later? 1:04:01 - Does late-night eating disrupt sleep more than blue light? 1:05:41 - Can one bad night’s sleep trigger insulin resistance? 1:09:06 - Can air pollution cause weight gain? 1:12:58 - Vaping vs. smoking—which is worse for metabolic health? 1:14:20 - Can statins and antidepressants trigger weight gain? 1:17:04 - How to reverse insulin resistance in 90 days 1:27:35 - Ketone supplements—are the metabolic benefits real? 1:33:16 - Why some ethnicities get diabetes without obesity 1:41:11 - How oversized fat cells trigger metabolic chaos 1:46:10 - Do seed oils silently promote insulin resistance? 1:49:27 - Seed oils—always harmful or only when heated? 2:01:03 - Do fat cells shrink or disappear with weight loss? 2:03:48 - Are shrunken fat cells still insulin resistant? 2:06:23 - Injecting insulin for muscle—are the risks worth it? 2:09:27 - Are drugs like Ozempic a shortcut or solution for obesity? 2:15:55 - Are current GLP-1 agonist doses too high? 2:16:44 - Microdosing GLP-1 drugs—a solution for carb cravings? 2:22:43 - Do these medications cause muscle loss? 2:25:12 - Do GLP-1 agonist benefits extend beyond weight loss? 2:27:23 - Could these treatments actually promote longevity? 2:32:55 - The dark side of GLP-1 drugs—can they trigger depression? 2:36:14 - Insulin vs. glucose—what really drives accelerated aging? 2:41:16 - How high glucose levels damage cells 2:43:23 - How insulin shuts down your body’s stress defenses 2:47:57 - Which biomarkers best predict biological aging? 2:54:01 - Does eating dinner early improve insulin sensitivity?

Think your blood glucose tells the whole story? Think again. Dr. Ben Bikman (Benjamin Bikman) joins me to discuss insulin resistance, including why it often remains hidden until late stages and simple ways to detect it early. We explore insulin’s lesser-known roles in fat storage, appetite regulation, inflammation, and chronic disease. You’ll also learn how macronutrients, meal timing, and frequency uniquely influence your insulin sensitivity, and the critical differences between visceral and subcutaneous fat. Finally, we dive into how stress, sleep deprivation, nicotine, and environmental toxins shape your metabolism and unpack the realities of popular GLP-1 receptor agonist medications (like Ozempic), including their benefits, risks, and the intriguing potential of microdosing. We also provide practical, actionable strategies, dietary adjustments, exercise protocols, and targeted supplements that you can implement today to significantly boost insulin sensitivity and support long-term metabolic health. If you want to understand insulin resistance and take immediate steps to improve your metabolic health - this conversation is a must-watch. Watch the full episode on X and YouTube or listen on Spotify and Apple Podcasts now. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Can you be insulin resistant with normal glucose levels? 5:13 - Can glucose monitors detect hidden insulin resistance? 6:43 - What your skin reveals about insulin resistance 8:07 - Why is insulin resistance behind so many chronic diseases? 12:28 - Does obesity cause insulin resistance—or vice versa? 19:20 - Insulin’s surprising roles beyond blood sugar control 20:18 - What’s driving weight gain—insulin or calories? 27:12 - Do saturated fats cause insulin resistance? 33:44 - Why refined carbs amplify risks from saturated fat 36:46 - Fructose vs. refined sugar—which spikes insulin more? 37:43 - High-carb vs. keto—which diet controls hunger better? 42:09 - Why low-carb diets might provide a metabolic advantage 44:18 - Does exercise give you metabolic ‘wiggle room’? 48:42 - Why strength training beats cardio for insulin sensitivity 53:54 - Does meal frequency drive insulin resistance? 57:14 - Is nighttime snacking giving you insomnia? 59:06 - Can a sugary breakfast lead to overeating later? 1:04:01 - Does late-night eating disrupt sleep more than blue light? 1:05:41 - Can one bad night’s sleep trigger insulin resistance? 1:09:06 - Can air pollution cause weight gain? 1:12:58 - Vaping vs. smoking—which is worse for metabolic health? 1:14:20 - Can statins and antidepressants trigger weight gain? 1:17:04 - How to reverse insulin resistance in 90 days 1:27:35 - Ketone supplements—are the metabolic benefits real? 1:33:16 - Why some ethnicities get diabetes without obesity 1:41:11 - How oversized fat cells trigger metabolic chaos 1:46:10 - Do seed oils silently promote insulin resistance? 1:49:27 - Seed oils—always harmful or only when heated? 2:01:03 - Do fat cells shrink or disappear with weight loss? 2:03:48 - Are shrunken fat cells still insulin resistant? 2:06:23 - Injecting insulin for muscle—are the risks worth it? 2:09:27 - Are drugs like Ozempic a shortcut or solution for obesity? 2:15:55 - Are current GLP-1 agonist doses too high? 2:16:44 - Microdosing GLP-1 drugs—a solution for carb cravings? 2:22:43 - Do these medications cause muscle loss? 2:25:12 - Do GLP-1 agonist benefits extend beyond weight loss? 2:27:23 - Could these treatments actually promote longevity? 2:32:55 - The dark side of GLP-1 drugs—can they trigger depression? 2:36:14 - Insulin vs. glucose—what really drives accelerated aging? 2:41:16 - How high glucose levels damage cells 2:43:23 - How insulin shuts down your body’s stress defenses 2:47:57 - Which biomarkers best predict biological aging? 2:54:01 - Does eating dinner early improve insulin sensitivity?

Dr. Rhonda Patrick

148,954 просмотров • 1 год назад