Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

What to Do Before, During & After a Workout

Oct 23, 2023

20:25

Snipd AI

Learn about the benefits of exercise for aging individuals, including increased mitochondria and stem cells. Discover the four variables of exercise: duration, intensity, recovery, and frequency. Find out the importance of rest and recovery for effective workouts, and how to optimize rest periods. Understand the effects of carbohydrates and insulin on workouts and muscle building. Explore the significance of protein and electrolytes in muscle growth and hydration.

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Quick takeaways

Exercise increases the number of mitochondria and stem cells, which are crucial for overall health.

Resting adequately between sets and focusing on high intensity can lead to greater muscle activation and growth.

Deep dives

Exercise and Mitochondria

Exercise increases the number of mitochondria, the energy factory of the cell. Improving mitochondria is crucial for overall health, as many diseases are related to mitochondrial dysfunction. Exercise also increases stem cells, which have the potential to develop into various body tissues. Consistency in exercise, especially as we age, is essential for reaping these benefits.

Introduction

2min

Optimizing Recovery and Rest Periods for Effective Workouts

2min

The Importance of Rest and Recovery

5min

Benefits of Eccentric Motions and Effects of Carbohydrates and Insulin on Workouts

4min

The Importance of Protein and Electrolytes in Muscle Building

8min

There are certain things you need to do before, during, and after your workout—especially as you get older. That's what we're going to cover today.

It’s no surprise that there is an association between a lack of exercise and many different health concerns.

One of the biggest benefits of exercise is that it increases the mitochondria. Various diseases are related to mitochondrial dysfunction, including cancer. Exercise also increases stem cells, which can turn into just about anything your body needs.

Exercise helps reduce stress, balance blood sugar levels, supports sleep, and has many other incredible health benefits.

The four variables of exercise:

1. Duration

2. Intensity

3. Recovery

4. Frequency

You need to give your body time to recover, not just between workouts but also during workouts. It's important to rest between four to five minutes between each set.

This will allow your body to replenish ATP and help you train with maximum power. Intensity is key with exercise. Focus on higher intensity with more sets and lots of recovery. Many of the benefits of exercise also occur one to two days later during sleep.

Just a small amount of refined carbs can nullify the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on the keto diet, you can increase your carbs to 50 grams per day. The type of carbohydrates you can consume are berries and protein.

Other essential tips to increase the benefits from your workouts and support recovery:

1. Do high-intensity interval training (HIIT)

2. Come to a full stop vs. active recovery during HIIT workouts

3. Put more focus on eccentric motions (elongating the muscles)

4. Do contrasting therapy after you exercise

5. Build up to exercising during a fasting state (eat one to two hours after a workout)

6. Consume enough salt and electrolytes (consume electrolyte powder if needed)

7. Consume red meat, eggs, and high-quality cheese

8. Don’t exercise over soreness and focus on sleep instead

9. Take copper before bed to enhance sleep

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