High Intensity Health with Mike Mutzel, MS
Health & Fitness:Nutrition
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
Save 12% with code podcast at checkout
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.
Slow Muscle Loss, Anabolic Resistance w/ Aging: Tactics & Strategies
Side Effects of Going Vegan Explained: Health Consequences from Avoiding Wholesome Animal Foods
Low Zinc, Low Testosterone: Science You Should Know
Win the War on Fat Loss & Muscle Building w/ Charles Poliquin
Metabolic Health Testing Beyond LDL-Cholesterol: Remnant Lipids Explained
Early Menopause: Ovarian Failure in Young Women Explained
Top Causes of Death in 2022: Time to Focus on Wellness
Hormonal Birth Control & Altered Mood States Science Review
Fluoride in Water Lowers IQ, Mouth Taping for Sleep & Airway Health w/ Dr. Staci Whitman, DDS
Breathwork and Psychedelics for Better Mental Health with Dr. Geoff Lecovin
Omega-6 Seed Oils: Top Reasons to Avoid Especially if You’re Low-Carb
LDL-Cholesterol is USELESS! Measure this Instead: ApoB
Berberine Shrinks Arterial Plaque, New Study Finds
Anti-Aging with Rapamycin Over 50: Extending Healthspan w/ Alan Green, MD
Low Muscle Mass: Common in Cancer, Heart Disease
Gut Health for Weight Loss & Muscle Building with Alexis Cowan, PhD
Deaths in Children Up 20%, Scientists say 'A Crisis Like No Other'
Prolonged Fasting Not Needed 4 Fat Loss, Longevity, Study Finds
Cholesterol-Rich Foods (Eggs) Have Minimal Impact on Your LDL 'Bad' Cholesterol
Blood Sugar Issues Accelerate Aging: Eating for Longevity
Create your
podcast in
minutes
It is Free
Practically Healthy by Dr. Melina
ZOE Science & Nutrition
Intermittent Fasting Stories
LONGEVITY with Nathalie Niddam
Rooted in Wellness with Mona Sharma