Q&A 430: How To Fix Bad Knees (Without Surgery), What *Really* Works For Weight Loss, Minimal Effective Dose Of Exercise, Carrot-Cake Smoothies & Much More!
Learn about non-surgical knee pain relief, accurate calorie tracking with AI, and the minimal effective dose of exercise for maintaining fitness. Also, discover the benefits of carrot cake smoothies and get insights on NAD boosters, menopause, and optimizing workout routines.
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Quick takeaways
Non-surgical options can effectively treat bad knees, such as massage therapy and peptides injections.
Weight loss success requires structured plans, calorie monitoring, and progress tracking tools like LogSmarter.net.
Maintaining strength and muscle size only requires minimal exercise routines and proper supplementation.
Deep dives
Fixing Knee Pain Without Surgery
Maintaining healthy knees without resorting to surgery can be achieved through alternative modalities like massage therapy, traction, and foot modifications. Non-surgical care options such as peptides or platelet-rich plasma injections can be effective and cost-efficient. Trigger point therapy can help alleviate knee pain by targeting specific trigger points. Additionally, pulsed electromagnetic field therapy offers a powerful way to manage inflammation and pain in the knee.
Effective Weight Loss Strategies
Successful long-term weight loss and management rely on structured plans, calorie monitoring, regular weighing, and meal planning. Visual tools like progress pictures can help with motivation. Energy expenditure equations can estimate daily energy burn, with doubly labeled water being the gold standard for accuracy. Tools like LogSmarter.net provide evidence-based suggestions for tracking and managing caloric intake.
Minimal Exercise for Muscle Maintenance
To preserve strength and endurance over time, basic exercise routines can suffice. Short-term endurance can be maintained with 13 minutes sessions twice a week at 60-80% intensity. Long-term endurance requires 25-30 minute sessions with high exercise intensity. Maintaining maximum strength involves one weightlifting session weekly with single sets to failure. Muscle size can be preserved with one session of single set to failure per week for younger individuals and two to three sessions for those over 60.
Supplementation and Diet Recommendations for Performance Enhancement
Supplementation with vitamin B12, folate, creatine, and magnesium is advised for improving performance. Utilizing a multivitamin with a vitamin B complex and incorporating bioavailable folate through organ meats or supplements can enhance energy and metabolisms. Creatine consumption can aid in providing necessary phosphoryl groups, while magnesium intake before bed supports overall performance, with specific supplement brands like Thorne, Ancestral Supplements, and Jigsaw Health recommended.
Balancing Endurance Training and Health for Female Athletes
Endurance training for female athletes can impact health and fertility negatively. Combining strength training, plyometrics, and sprint training while reducing endurance sessions supports overall health. Following a nutrient-dense diet like the Weston A. Price Foundation's recommendations, along with high mineral intake, helps combat skinny fat syndrome and hormonal imbalances. Monitoring hormone profiles, like through the Dutch urine test, is also crucial in maintaining balance while engaging in endurance sports.
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Listener Q&A: How to increase NAD & NAD salvage pathways...38:20 How can female endurance athletes not be skinny-fat...47:10 How to create your own workout routine...58:20