A new study compared Alternate Day Fasting (ADF) to Calorie Restriction (CR), lets unpack what they found and some nuances that the media coverage of the study.

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Dan Stephenson, CSCS shares amazing nuggets and new science that'll help you get ripped and gain strength this summer.

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Time Stamps: 

07:50 Periodization is the organized structure to your training.
09:15 Your workout program should respect your goals.
11:10 Changing up your modality can accelerate weight loss during the adaptation to that modality.
11:35 The overload principle is where you do more than you did previously: weight, weight lifted over time or weight lifted in a session.
12:40 The gas principle is your general adaptation syndrome, which can lead to maladaptation.
13:10 Four to 6 weeks is time to make changes/variations.
14:10 Hypertrophy is the building of the muscle. Strength is when we ask the muscle to express more force.
17:30 Your recovery is more difficult if you are always redlining during your workout.
20:10 Powerlifting focuses on the glutes. Glutes stabilize the pelvis and helps keep the spine in a neutral position.
21:55 Strong lats and glutes are important for injury prevention and performance.
23:05 Hamstrings help stabilize the pelvis.
27:40 Raw lifting does not use clothing or other accessories that assists with the lift (geared). Raw and geared are separated in competition.
31:00 You can improve your pullup strength with bands.
31:47 Bands accommodate resistance. They are a great way to offload and assist in the bottom portion of the pullup movement.
36:10 Isometrics have been shown to have a pain-relieving effect.
37:00 Yielding isometrics is holding the weight for a period of time before completing the whole rep. Overcoming isometrics is like pushing the bar into an immoveable object.
37:40 Sticking point is where the bar or movement slows down the most, showing where you are weakest in your range of motion.
38:15 Tempo is when you pause where you are weakest or just before where you are weakest.
41:25 A similar movement pattern with fast movement, twitching, can potentiate a lot of type 2 muscle fibers and recruit bigger motor units.
42:05 Failure in lifting is your body giving you feedback and inhibit the muscle from producing force as a way to protect it.
50:20 Bands and suspending weights adds variables that require building of stability. Chains can be used for hypertrophy or strength..
54:00 Increasing the weight as you get stronger, begs you to put more force into the movement.
54:50 Power can be developed with a wide range of intensities.
55:30 Chains for workout are usually ¾ inch or 5/8 inch in 5- or 6-foot chunks. You can layer lighter chains, but you can order online.
59:30 With the Kabuki Kratos flywheel training system, the harder you pull or push (moving the flywheel), the harder it pulls back on you.
01:04:50 Kettlebells are a versatile tool.

Let's dive into new details and about how snacking, overeating and insufficient exercise causes us to gain body fat.

We'll then discuss ways to improve metabolic flexibility to assist in weight loss and blood sugar health improvement. 

Link to science and show notes: https://bit.ly/3xvXO7x

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New research highlights connections with autophagy and a major driver of aging, known as senescence. In today’s show we unpack these details and practical applications as it relates to longevity, fasting and exercise.

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Link to show notes, video and articles discussed: https://bit.ly/3g3Ek4q

Let’s review new research linking circadian rhythms and age-associated “longevity” pathways of interest, namely the sirtuins, insulin/IGF-1 and mTOR. Let’s review the practical takeaways from this article with a focus on how fasting and caloric restriction ought to be viewed with respect to the circadian clock system.

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Link to video, research and show notes: https://bit.ly/2S7V3KG