The health benefits of ‘weight loss’ are cancelled out if the weight that you’re losing is from muscle. Here's why you should prioritize protein and resistance training to lose body fat instead. 

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Link to Video and Studies: https://bit.ly/44wVL3d

Studies Mentioned:

Christoffersen, B. Ø. et al. Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. Obesity 30, 841–857 (2022).

Time Stamps:

0:20 Weight Regain due to muscle loss

0:45 Prioritize muscle health with fat loss

1:47 Stimulants have side-effects

2:24 GLP-1 agonists aren’t great

3:23 Metabolic Adaptations with dieting

4:00 Brown fat activation

4:55 Lean tissue loss

6:10 Aerobic VS Resistance Training

6:23 Preventing muscle loss

7:27 This image explains all

8:15 Preventing fat gain

9:50 Brown fat activation

11:59 Consistency is key with brown fat activation

12:45 Cold plunges and heart health

After years of intensive LDL-lowering therapies heart disease is still the leading cause of death, claiming over 600,000 lives annually in the USA alone. It's time to focus more on triglycerides and metabolic health. 

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Research Links: https://bit.ly/3YR5wIl

Here’s a few key takeaways: 

01:45 LDL lowering drugs do not affect triglycerides. 
03:41 Triglycerides and remnant cholesterol are associated with the formation of plaque in vessels throughout your body. 
05:45 Total cholesterol minus HDL minus LDL helps you determine your remnant cholesterol. 
11:20 Triglyceride rich lipoproteins promote inflammation and adhesion. 
12:00 High triglycerides (fasted and non-fasted) are associated with higher risk of atherosclerotic cardiovascular disease.
14:40 Increased triglyceride concentration is associated with a 37% increased risk of cardiovascular disease.

New research shows exercise is one of the most important tools for fighting off respiratory infections, including COVID-19. Here's a summary of the most recent data...

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Studies, Video and Images: https://bit.ly/3KRY2z2
 

1. Torres, G., Constantinou, D., Gradidge, P., Patel, D. & Patricios, J. Exercise is the Most Important Medicine for COVID-19. Curr. Sports Med. Rep. 22, 284–289 (2023).
 

2. Jimeno-Almazán, A. et al. Effects of a concurrent training, respiratory muscle exercise, and self-management recommendations on recovery from post-COVID-19 conditions: the RECOVE trial. J. Appl. Physiol. 134, 95–104 (2023).

Time Stamps:

00:00 Exercise is the most important medicine for COVID19.

02:10 Exercise reduces the severity of upper respiratory tract infections.

02:30 Exercise reduces odds of contracting COVID, being hospitalized, being in the ICU, and risk of death.

05:10 Exercise reduces inflammation.

07:30 Autophagy and mitophagy occur with every exercise session, optimizing energy production.

09:20 Exercise prevents the accumulation of exhausted T cells.

10:45 Exercise releases myokines that help the thymus gland release T cells.

11:00 T cells and B cells are mobilized in the blood by increased catecholamines during exercise, and likely cold exposure.

11:20 Natural killer cells and viral specific T cells occur with each exercise session.

12:00 Aerobic exercise mobilizes T lymphocytes, T cells, and effector cells.

13:00 Exercise exerts anti-inflammatory effects within the heart.

13:50 Stem cells from muscle are released during intense exercise.

14:35 Your frontline mucosal defense is impacted by exercise.

15:30 Myokines from exercise increase BDNF.
 

Let's discuss how creatine works to support muscle growth, dispel common myths and how creatine may boost athletic performance in hot weather. 

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Research Links + Video: bit.ly/45q9DwU

Show Notes:

00:00 Intro
02:00 Creatine draws water into cells. 
04:00 Creatine and the phosphagen system are an ATP buffer for short term high intensity activities.
05:10 High intensity activities utilize creatine. 
06:10 Creatine helps with the resynthesis of ATP during short duration high intensity exercise.
06:45 Hydration and plasma volume improves with creatine.
08:45 Creatine was discovered in 1835 in meat. 
09:00 Creatine is stored in the placenta and impacts female hormones. 
12:11 Renal function is not negatively impacted by creatine.
14:00 Creatine is osmotically active and alters body fluid dynamics. 
14:40 Two to 5 grams per day around exercise should be sufficient.
15:10 Creatine does not promote muscle cramps or dehydration.
16:00 It does not hinder thermal regulation.
19:30 Creatine increases intracellular, extracellular, and total body water.
20:10 Creatine is associated with increased power and output.
21:00 Pediatric patients with systemic Lupus and muscular dystrophy improved with creatine.
21:45 Creatine may enhance the anabolic environment from resistance training.
23:00 Hair loss was indicated in one creatine study, but the cause was not explored.

A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time. 

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Links to Research: https://bit.ly/3QG0soi

Studies Mentioned:

Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).

Time Stamps:

00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.

00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.

01:40 Super sets, drop sets, and rest pause training can cut your time.

02:13 Do exercise specific warmup to prime your muscles.

04:00 For hypertrophy, focus on lower rep ranges.

05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.

07:50 Compound movements incorporate 2 or more joints during exercise.

08:20 Train multi-joint exercises.

08:45 Training volume is more important than frequency.

10:10 Training for speed may boost strength gains.

A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time. 

Sponsored:

Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix
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Links to Research: https://bit.ly/3QG0soi

Studies Mentioned:

Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).

Time Stamps:

00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.

00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.

01:40 Super sets, drop sets, and rest pause training can cut your time.

02:13 Do exercise specific warmup to prime your muscles.

04:00 For hypertrophy, focus on lower rep ranges.

05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.

07:50 Compound movements incorporate 2 or more joints during exercise.

08:20 Train multi-joint exercises.

08:45 Training volume is more important than frequency.

10:10 Training for speed may boost strength gains.

Dr. Seager discusses science and best-practices with cold immersions for supporting hormonal health.

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Show Notes:
 

2:25 Surprise is a basic human emotion that opens all your senses. Surprise updates your belief systems.

03:20 Complete freedom from stress is death. Stress is part of what makes us alive. There is a systemic beneficial response.

03:40 Thermal contrast is used to measure physiologic responses to stress. Adapting to this kind of stress is a measure of your resilience.

04:40 It is your beliefs about stress being harmful that cause harm to your health.

05:00 Our ancestors lived in discomfort and sought comfort. We should be seeking discomfort. Intentional discomfort with recovery makes us more resilient.

07:10 Water cold as 60 degrees will help your metabolism. Psychological resilience begins at water about 39 degrees.

09:50 HRV improves with cold exposure. Your heart rate should expand or contract to adjust to the demands of your body. HRV is a physiologic measure of your psychological resilience. It makes your heart more resilient.

11:30 Ice cold water exposure activates thermogenesis, the autonomic nervous system, and production of neurotransmitters and hormones that your body needs when your fight/flight system is on high alert.

13:10 When you come out of the ice water, you feel like superman.

14:30 Autonomic conflict theory: You will gasp. Gasp reflex activates fight/flight, increases your heart rate. If you cannot calm your breath, you may hyperventilate. A countervailing reflex is the dive reflex where you automatically shut down your breath and metabolism goes into conservation mode. It conserves oxygen and builds up carbon dioxide and slows your metabolism.

61:10 Your heart rate goes up In an ice water bath, and your liver releases glycogen into your bloodstream to fuel your muscles.

16:30 Tipton’s hypothesis is that if you are subject to both the gasp and the dive at the same time, it will create an autonomic conflict that may cause your heart to skip a beat. It is potentially an issue with people with arrythmia. However, there are no documented cases of heart arrythmia and cold emersion causing issues.

17:25 Contraindications of cold exposure: drowning, hyperventilation, and breath hold. Hyperventilation purges the carbon dioxide from your system and can shut down the receptors that give you the urge to breathe.

18:40 Go feet first. Bathe sober. Breathe continuously.

20:25 Primary Raynaud is a complex extreme over reaction to cold. It is partly physiological and part psychological. In general, cold induces vasal restriction. To protect your core, your body changes the circulation of your blood, shutting off circulation to your fingers, toes, and limbs. It reduces heat extraction.  Secondary Raynaud is a vascular disorder caused by some other disease.

22:10 Anxiety makes a Raynaud response worse, which makes the anxiety worse.

22:25 Exposure therapy has been a successful method for overcoming primary Raynaud.

28:40 You can micro dose cold exposure. The first 15 seconds bring on an autonomic response, fight/flight. Consistency is important.

32:14 Tom brought down his PSA to 0.8 with keto and more consistent ice baths.

32:40 Testosterone goes up when a cold bath is done before exercise. Do not ice bath for recovery if you are trying to build muscle mass.

36:00 Precool (cold exposure) before exercise for peak muscle power, endurance. Precooling protects mitochondria. Testosterone response goes way up.

36:55 Cold stimulation in women raises saliva testosterone. Testosterone is the dominant sex hormone in women, but not to the same levels as men. Testosterone is important for women at all ages. Menopausal women who experience a testosterone deficiency have no FDA approved treatments.

42:40 Brown fat is an essential organ. 30% of babies’ weight is brown fat.

43:40 Without regular cold exposure, you will lose all your brown fat. By age 40, 95% of Americans have 0 detectable brown fat.

43:55 Metabolic disorders are associated with a lack of brown fat. It is a secretory organ. It makes hormones. It makes more thyroid stimulating hormone than any other thing in your body.  Thyroid and brown fat work together. If your brown fat has dissipated, there is nothing to modulate thyroid activity.  Hyper or hypothyroidism is common in people with no brown fat.

44:40 Cold exposure is a potential remedy for thyroid disorder that does not require a lifetime of RX meds.

45:00 Beiging white fat, recruits more brown fat into your body. Brown fat produces neuroprotective hormones for your brain, thyroid stimulating hormone, and it will modulate your metabolism to bring it back to order.

46:55 Everyone’s body is evolutionarily designed to expect cold exposure, exercise, and certain nutrition.

48:25 People who live in thermal neutral environments generally have a higher rate of adiposity.

49:00 Cold exposure burns fat and calories when you are in it, but your body compensates for the caloric deficit after.

 50:10 Cold exposure remodels your fat. It changes visceral fat into subcutaneous fat. Subcutaneous fat can be benign. Visceral fat (pot belly fat) can kill you.

50:40 Electrical impedance meter is not calibrated for brown fat. Don’t worry about absolute numbers.

54:40 Eleven minutes a week is enough time to keep brown fat working.

59:44 Ice bath can provide the emotional arousal needed to consolidate short-term memory into vivid long-term memory.

01:00:40 Shivering can be for thermogenesis, and it can be for nervous system release. Your nervous system can release trauma via trembling. PTSD is unresolved stress. Trauma is when stress has no release or resolution.

01:06:55When buying an ice bath: What is its temperature? Is it grounded? The tub must be electrically connected to the earth. What kind of water treatment does it have? Ozone is the most powerful water disinfectant for cold water.

01:10:40 Tom adds Epsom salt, potassium sulfate, zinc sulfate, and he does not shower after. Magnesium is stored in your bones, not your blood. Keep chloride out of your ice bath.

Let's discuss several new studies comparing how amino acids from plants VS animals differ in their ability to stimulate muscle protein synthesis.

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Links to Studies: https://bit.ly/3OHm024

Show Notes: 

00:50 Strength, body composition, muscle size, and muscle circumference did not differ between chronic vegan and omnivorous diets.

01:30 Resistance training and consuming protein stimulates muscle protein synthesis.

02:00 Plant and animal-based proteins differ in essential amino acid content and digestibility.

02:35 Higher levels of leucine and essential amino acids are in animal foods. Plants are a poor source.

05:20 It is more difficult to get essential amino acids in a small number of calories in plants. You need to eat a lot more calories of plants.

08:40 Plant-based proteins are more directed toward oxidation than muscle protein synthesis.

09:20 Plant-based proteins result in lower muscle protein synthesis response compared to an equivalent amount of animal protein.

11:45 You can get enough essential amino acids on a vegan diet, but at the expense of added calories and agricultural chemicals.

12:00 Soy protein tanked Mike’s digestion and testosterone levels when he was young.

13:25 There were no significant differences in strength, muscle cross-sectional area and leg mass between vegan and omnivore diets with matched amounts of protein.

15:30 Vegans will likely need to supplement with protein to support muscle protein synthesis.

16:30 Catabolism of bone, joints, and collagen is higher with a vegan diet.