Strength training

But I, regardless of where they are at, I always look at their body composition first along with their weight.

And I really implement measurements and pictures too, just because again, when we... are starting to add in resistance training and you are starting to actually consume enough protein throughout the day, you will hit a point where it kind of feels like you're stalling out or looks like you're stalling out per the scale.

But then when you actually do your measurements and then you're looking at your pictures, you're like, I look so different.

And my favorite thing is when they put on clothes and they're like, I wore these shorts last summer and now I'm swimming in them and I have to go buy a completely different wardrobe.

A week later, after some recovery days and sleeping, you put your jeans on and you're like, oh, they feel great.

Same body, just different composition.

And that's the same thing that happens with people who will, you know, especially when they first start getting into resistance training and then they do a workout with themselves the next day and they notice that the scale has gone up a little bit.

And they're like, oh my gosh, see, I gain weight when I lift.

Other times, I will have clients where they have already lifted pretty heavy their whole life.

They've been consistent with their strength training.

I already know they have muscle on their body, and I will push more of a goal to maintain or build a little bit more muscle, obviously, 'cause we always wanna be building muscle.

Like we know muscle is our metabolism's friend.

It was done in 2016.

This was done on young men, but I still think it's worth sharing.

They put a bunch of young men into a significant calorie deficit, and then they had them training really hard with resistance training, and it was progressive overload.

And then they split the group into two groups.

When you do your hypertrophy phase, you're going to go to the gym three to four times per week.

Strength phase, we back it off to twice a week.

Same thing with power.

Once we get into the strength and the power phase, that's when we begin to integrate the neuromuscular work.

The actual data...

And results got even better for people who combined one to two hours a week of strength training work with aerobic activity.

So walking, cycling, running, whatever gets your heart up.

And the resistance training had the lowest all-cause mortality.

So in prescription, what do they say? Two to three strength training workouts a week.

30 minutes or so each plus regular cardio.

That's it.

And now we have a 30-year study bringing it all together saying, yeah, that's what it is.

Uh, we also have different email courses if, so if you wanna sign up for like kind of a daily lesson on different topics, um, that'll be dripped out to you slowly over time.

And I know since we're talking about strength training, you can go to strengthrunning.com/strength and get our strength training course, which we'll give you an email a day on here's what to avoid, you know, some of those things that we talked about like lifting for endurance or taking a bunch of classes constantly at the gym, uh, and things like that so that you actually don't waste all your time in the gym.

'Cause I think that's the hardest part, right? The hardest part is thinking you need to do some strength training and being a busy adult, and then wasting three hours a week on something that's not actually gonna make you into a better runner.

Like, I don't know.

And that's where the real money was.

And that's where in the end, if they're gonna put something on my tombstone, it won't be anything about the lives I saved in the ER, it's gonna be the lives that resistance training has saved on the front end and the suffering and the years of functional decline that are just erased by doing that on the front end is just amazing to me.

And as far as doctors, nurses, and everyone in the allopathic system not getting it, it's not necessarily their fault.

As I detailed in the final prescription, the amount of economic distortions that exist within medicine that have created this monster that kind of sustained all these people in this semi screwed up state because they've just completely lost free will and self responsibility.

Yeah, and you've touched on it when I think you did.

It was maybe Breast Cancer Awareness Month or something like that when you actually went and you gave quite a few days.

You talked about the studies of how resistance training affects things like that, and I think that's so important because it's something that not many people know, and then hearing it from someone with your background with a foot in both worlds I think has so much impact that it has to have woken people up and started seeking out, let me see what I can do on this

front.

That reason is movement, and particularly when we're talking about maintaining or building strength, resistant exercise.

A large systematic review and meta-analysis involving 49 studies and over 1800 participants found that protein supplementation produced additional improvements in muscle size and strength during prolonged resistance training.

However, researchers also found a point of diminishing returns.

Beyond a total intake of about 1.62 grams per kilogram per day, additional protein supplementation did not produce further gains in fat-free mass in that analysis.

Now I want you to think about that.

More protein doesn't mean better.

Another systematic review and meta-analysis looking at healthy adults found that increasing protein intake produced relatively small additional gains in lean body mass and some measures of strength when people were also participating in resistance training.

Research involving older adults found tells an important story.

What do we know? What don't we know? And what are you excited about filling in for what we don't know? And I guess I'll follow up there.

I saw by looking at some of the work that you are currently pursuing, you have a focus on resistance training and strength training and a study there.

Can you share a little bit about that with my audience? Because I would say if movement and mental health is having a moment, strength training is also having a moment.

Yeah, I think what we know about exercise in general is really driven by a huge evidence base for what we know about aerobic exercise.

And all of a sudden it gets super complicated.

Um, and because of that, um, it's harder to prescribe it, but it's also meant that we have a lot less of a research basis for it because each and any one of those parameters could be an important piece for the outcomes of interest.

And so what we know about resistance training in all parts of health, but in particular mental health is much less.

And so one of the projects that we have going on right now is called the RESIST trial, and it's looking at two different doses of resistance training as a potential method for treating major depression in adults with major depression.

So here we go.

Resistance training for every stage of menopause, the stronger way.

This is part four of that program.

[upbeat music] You're in perimenopause, menopause, or post-menopause, and you're not slowing down.

You wanna think about what season are you in.

Not so much bikini season, but the season of life, and what do you need and what does it say to you? That's where we're going.

So there are, if you listen to this series, you know by now there are five priorities you wanna focus on for post-menopause resistance training, specifically.

Number one, you wanna train for strength, and a side effect y- of that is train for power.