Progressive Resistance Training for Muscle Growth

A high-intensity interval training (HIIT) routine designed to improve cardiovascular health and metabolic function, complementing the resistance training program.

• Improved cardiovascular fitness
• Enhanced metabolic health and insulin sensitivity
• Increased fat burning and improved body composition
• Time-efficient workout for busy schedules
• Potential anti-aging effects through improved cellular health

Recommendation: Perform this HIIT routine 2-3 times per week, ideally on non-resistance training days or separated by at least 6 hours from your strength workouts. Listen to your body and adjust the intensity as needed to prevent overtraining.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia (loss of muscle mass and strength)
• Impact of GLP-1 medications on muscle loss
• Importance of muscle health for overall longevity
• Introduction to the concept of "muscle span"
• Role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Importance of preventative measures like strength training
• Complexities of protein consumption and daily protein goals
• Nutritional needs for healthy aging
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Name: Dr. Gabrielle Lyon
• Company: Dr. Gabrielle Lyon
• Noteworthy: Physician and New York Times bestselling author specializing in muscle-centric medicine and longevity
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

As recommended by Peter Attia, this routine focuses on building strength in the upper body while improving overall stability and movement quality.

• Increased upper body strength
• Improved shoulder and core stability
• Enhanced injury prevention
• Better posture and upper body function

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Watch the full episode: 261 ‒ Training for The Centenarian Decathlon

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This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

For all of Peter's disclosures and the companies he invests in or advises, please visit his website where he keeps an up-to-date and active list of such companies. For a full list of registered and unregistered trademarks, trade names, and service marks, please review the Terms of Use.

Engage in a well-rounded exercise routine that combines cardiovascular exercise, strength training, and flexibility work to support longevity and overall health.

Benefits include:

• Improved cardiovascular health
• Increased muscle mass and bone density
• Enhanced flexibility and mobility

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant (healthspan) has not significantly increased in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

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Hey everyone, it's Jonathan from Carnivore Muscle with Nicole from @formerfatgirl and today we're diving deep into the world of millionaire Bryan Johnson's diet and supplement regime. 🍽️💊

Think you've heard it all about extreme health fads? Think again! Bryan Johnson's regimen might just make you question everything you thought you knew about nutrition and wellness. We're here to dissect his controversial choices and reveal whether this millionaire's diet is genius or just another expensive fad. 🤑💥

Expect candid critiques, surprising insights, and a whole lot of fun as we break down the highs and lows of his health practices. Is it the ultimate path to immortality or a glorified money pit? Join us and find out! 🤔💪

• 00:00 Longevity and Nutrition Intro
• 00:41 Diet Building Techniques
• 03:20 Analyzing Appearance Changes
• 06:19 Hair Health Insights
• 10:06 Debating Diet Effects
• 14:31 Non-Essential Nutrients Discussed
• 18:27 Longevity Blueprint Unveiled
• 23:14 Autism-Specific Nutrition
• 27:11 Herbal Supplement Dangers
• 32:05 Oxalate Food Concerns
• 37:56 Caloric Replacement Tips
• 42:20 Future Collaborations Conclusion

👉 Watch now to see if Bryan Johnson's diet is worth all the hype! Don't forget to like, subscribe, and hit that notification bell for more unfiltered health content!

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Dr. Vonda Wright, a double-board-certified orthopedic surgeon, recommends a resistance training routine focused on compound movements with heavy weights and low reps for optimal muscle protein synthesis and bone health.

• Increased muscle strength and mass
• Improved bone density
• Enhanced neuromuscular pathways
• Stimulation of satellite cell replication

1. How bones and muscles communicate
2. Assessing bone and muscle health
3. Measuring joint health
4. Assessing VO2 max
5. Lifestyle activities that harm bone & joint health
6. Impact of surfaces on bone health
7. Strength training for women as they age
8. Why weight machines are not preferred
9. Recommended workout split
10. Cardio for aging women
11. The power of exercise "snacks"
12. Estrogen as the "elixir of longevity"
13. Nutrition philosophy
14. Mindset's role in extending healthspan
15. Surgery vs. lifestyle methods

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier." - Dr. Vonda Wright

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In this video, I reveal my personal longevity plan for March 2022. I'll share details about my diet, exercise routine, supplements, and other interventions I use to combat aging.

• Introduction
• Testing, Monitoring, & Tracking
• The Longevity Plan Structure
• The Fundamentals
  • Diet
  • Supplements
  • Exercise
• Interventions

• Intro: 00:00
• Testing, Monitoring, & Tracking: 02:35
• The Longevity Plan Structure: 04:35
• The Fundamentals: Diet: 08:10
• The Fundamentals: Supplements: 11:24
• The Fundamentals: Exercise: 12:35
• Interventions: 16:05

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A nutrition routine focused on ensuring adequate protein intake for muscle health and longevity. This routine emphasizes the importance of consuming high-quality protein sources throughout the day, with a focus on two main protein-rich meals.

• Improved muscle protein synthesis and maintenance
• Better muscle recovery and growth, especially when combined with resistance training
• Enhanced satiety and weight management
• Improved metabolic health and glucose control
• Support for overall health and longevity

• Distribute protein intake throughout the day
• Aim for at least 100 grams total daily, or up to 1 gram per pound of ideal body weight
• Choose a variety of protein sources, including both animal and plant-based options
• Consider using whey protein shakes as a convenient way to meet protein goals, especially around workouts

• Board-certified family physician
• New York Times bestselling author of "Forever Strong"
• Specializes in muscle-centric medicine and longevity

• The growing epidemic of sarcopenia (loss of muscle mass and strength)
• Impact of GLP-1 medications on muscle loss
• Importance of muscle health for overall longevity
• Introduction to the concept of "muscle span"
• Role of skeletal muscle as a metabolically active organ
• Best ways to build and maintain muscle throughout life
• Misconceptions about prioritizing current needs over future health
• Importance of preventative measures like strength training
• Complexities of protein consumption and meeting daily protein goals
• Addressing misconceptions regarding hormone replacement therapy

• LinkedIn
• Instagram

As a token of our gratitude, we're offering you 15% off your next purchase. Click here to redeem your discount.

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast.

This workout is the foundation for building and maintaining muscle mass and strength as you age, focusing on compound exercises with heavy weights and low repetitions.

• Increased muscle mass and strength
• Improved bone density
• Enhanced metabolic rate
• Better overall functional fitness

1. Workout Frequency: 2-3 days per week

   • Lift heavy in the gym
   • Carry heavy on field days

2. Diet: Follow a low carb, low sugar diet

   • Reduce or avoid fruits and vegetables (high in carbs and sugar)

3. Mindset: Adopt a strong and resilient attitude

Your workout hour is the most important hour of the day. Plan it and follow through with maximum vigor for enhanced health benefits.

This supplement routine focuses on supporting muscle health, overall wellness, and longevity, complementing resistance training and nutrition protocols.

• Enhanced muscle recovery and growth
• Improved cognitive function and brain health
• Better overall health and well-being
• Support for healthy aging and longevity
• Potential reduction in inflammation

Note: Supplements are not a substitute for a healthy diet and lifestyle. They should be used in conjunction with proper nutrition, regular exercise, adequate sleep, and stress management for optimal results. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have any pre-existing health conditions or are taking medications.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia (loss of muscle mass and strength)
• Impact of GLP-1 medications on muscle loss
• Importance of muscle health for overall longevity
• Introduction of the "muscle span" concept
• Role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Importance of preventative measures like strength training
• Complexities of protein consumption and daily protein goals
• Nutritional needs for healthy aging
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Occupation: Physician specializing in muscle-centric medicine and longevity
• Company: Dr. Gabrielle Lyon
• Notable: New York Times bestselling author
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're offering you 15% off your next purchase. Click here to redeem your discount.

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast.

A complete guide on the fastest way to lose belly fat and stomach fat.

Focus on progressive overload to build and maintain muscle mass while losing fat. This routine emphasizes compound movements and gradual increase in weight or reps.

• Muscle preservation during fat loss
• Increased strength
• Improved body composition
• Enhanced metabolic rate

My name is Aseel Soueid. I create videos about fitness, nutrition and lifestyle, providing informative content and entertaining vlogs. I teach an approach where you can achieve your fitness goals regardless of your circumstances, training effectively while still enjoying your favorite foods.

• Student
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• Type 1 Diabetic living with celiac disease and lactose intolerance

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• Email: SuedeStrongFitness@gmail.com or DiabeticandAesthetic@gmail.com

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