In this episode of "Office Hours Live" (Episode 45), Dr. Eric Trexler and Dr. Eric Helms discuss a range of topics related to exercise science, longevity, and training methodologies. The first segment centers on the relationship between exercise and longevity, highlighting a study on 4-minute mile runners and their increased lifespan. They explore the concept of a "U-shaped" relationship between exercise and health risks, challenging misconceptions about extreme exercise being detrimental to health. The hosts then engage in an extensive Q&A session, addressing diverse topics such as glute medius and minimus training, injury prevention exercises, and the effectiveness of reverse grip bench press for chest hypertrophy. They also discuss how to improve scientific publishing, how to transition out of a weight loss diet, and the accuracy of smartwatch metrics. The episode concludes with quick discussions related to nighttime caffeine intake, oblique training, neck training, and much more.

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Time stamps:

0:00 - Introduction

2:49 - Cardio for health and tradeoffs between health and elite performance

28:00 - Glute medius and glute minimus training

31:02 - Injury prevention exercises

38:17 - How to make science better

43:57 - How important is it to use a highly structured program for hypertrophy?

49:34 - Reverse grip bench press for chest hypertrophy

52:22 - Transitioning from a cut: reverse diet, recovery diet, or lean bulk?

54:55 - What to do when progress stalls on a low-volume program

59:56 - Small doses of caffeine near bed time

1:00:58 - Is it important to proactively seek out fat sources that are high in omega 3 or omega 6 fatty acids?

1:03:26 - Transitioning from bodybuilding prep to an offseason with intuitive eating

1:09:54 - Exercise energy compensation

1:16:06 - How useful are wearable technologies for VO2max, HRV, and sleep metrics?

1:19:21 - Healthy brain aging

1:20:23 - Does oblique training give you a "blocky" waist?

1:22:23 - Does muscle influence correlation between BMI and mortality/longevity?

1:23:13 - Is direct neck training worthwhile?