#449 The Most Underrated Longevity Supplement, Overcoming Left-to-Right Imbalances & More!
Dec 7, 2023
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Discover the benefits of Tyrophyne for enhancing conversations and mood. Learn about the proper technique and benefits of the box squat exercise. Find out how to correct the common deadlift flaw and get a discount on coaching courses. Improve deadlifts by focusing on leg power instead of arm strength. Address left-to-right imbalances in weightlifting exercises through rest pause. Hear about the speaker's changing views on eating before bed.
A more effective strategy to address imbalances between limbs is to have the weaker side catch up to the stronger side by basing weight and reps on the stronger side and using the rest-pause method on the weak side.
Including unilateral exercises in training is essential for soccer players to address imbalances caused by the sport's nature and strengthen the weaker plant leg.
Protein powder is an underrated longevity supplement that plays a vital role in maintaining muscle mass, which is crucial for longevity.
Deep dives
Overcoming Imbalances: Changing the Approach
In the past, the common approach to addressing imbalances between limbs was to train the weaker side first and then match the performance of the stronger side. However, a more effective strategy is to have the weaker side catch up to the stronger side. This can be done by basing the weight and reps on the stronger side and then using rest-pause method to match that on the weak side. For example, if you can perform 14 reps with a 95-pound dumbbell on your right arm, you would aim to match that on your left arm by accomplishing 12 reps, resting for a short period, and then completing the remaining reps. This new approach has shown faster and better results in addressing imbalances.
Dominant Leg in Soccer
It is common for soccer players to have imbalances in their lower limbs due to the nature of the sport. While your right leg may have been dominant in terms of kicking strength during your soccer career, when it comes to exercises like Bulgarian split squats or other unilateral movements, your plant leg (in this case, the left leg) tends to be stronger as it provides stability and support. This highlights the importance of including unilateral exercises in your training to address imbalances.
Protein Powder as a Longevity Supplement
Protein powder is often overlooked as a longevity supplement, but it plays a vital role in maintaining muscle mass, which is considered the organ of longevity. By consistently consuming a high-quality protein powder, individuals can more conveniently meet their protein requirements, supporting muscle health and overall longevity. This makes protein powder a valuable and cost-effective addition to one's supplement regimen.
The Underrated Longevity Supplement: Protein Powder
One of the most underrated longevity supplements, according to the podcast episode, is protein powder. While nutrition, exercise, and lifestyle are key factors for longevity, maintaining or gaining muscle mass is crucial. Muscle mass and strength are predictors of longevity, and protein plays a vital role in achieving and maintaining optimal muscle mass. The podcast suggests that protein powder, when used alongside proper training and adequate nutrition, can help bridge the gap between protein requirements and what can be achieved through whole foods alone. It is recommended to consume about one gram of protein per pound of lean body mass with most of it coming from real food sources. However, for those who struggle to meet their protein goals consistently, especially in achieving one gram per pound of lean body mass, protein powder becomes an accessible and convenient option that can serve as a longevity supplement.
Eating Before Bed and Nutritional Shifts
The podcast episode also discusses two nutritional shifts that the host has encountered. First, the belief that more protein equates to more muscle gain and health benefits has changed. While protein is important, there is a point of diminishing returns, and the host's personal experience has shown that hitting around 175 to 200 grams of protein per day yields optimal results. The second shift revolves around eating before bed. Initially, the host believed that eating before bed helped him fall asleep faster and did not negatively impact body composition. However, after using an eight-sleep bed that tracked sleep metrics, it became clear that eating close to bedtime disrupted important sleep metrics and vital health markers like heart rate, blood pressure, and REM sleep. As a result, the host is now working on gradually reducing the proximity of his last meal to bedtime, acknowledging the importance of adequate time between eating and sleeping for better overall health and recovery.
Joe opens the show by announcing this month's "MuscleUpDecember" supplement sale. He then answers 4 listener questions. TOPICS INCLUDE: 1) Joe's 3 favorite [insanely effective] coaching cues for teaching the box squat, bench press and deadlift 2) The most underrated longevity supplement 3) The best way to overcome left-to-right imbalances 4) The 3 areas of Nutrition that Joe has changed his mind on during the past 5 years. *For a full list of Show Notes + Timestamps goto www.IndustrialStrengthShow.com.