MASS Office Hours

MASS Office Hours Episode 45 (Cardio, Health, and Performance + Q&A)

Jul 18, 2024

Dr. Eric Trexler, an exercise science expert, and Dr. Eric Helms, a fitness-savvy academic, dive into intriguing discussions about exercise and longevity. They examine how high-performance activities can influence lifespan, revealing that elite runners often live longer. They also debunk myths about extreme exercise and its risks. An engaging Q&A covers training strategies like glute training, injury prevention, and the reliability of smartwatch metrics, and they address how to improve scientific publishing and dietary transitions post-weight loss.

01:26:41

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Episode guests

Eric Trexler

Eric Helms

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Moderate exercise is linked to longevity, while excessive exercise may increase health risks, challenging common misconceptions about extreme fitness.

Body composition is crucial for health; higher muscle mass promotes longevity, whereas increased fat mass negatively impacts overall well-being.

Proper post-competition nutrition focuses on mindful eating and gradual weight restoration rather than strict dieting, ensuring better recovery.

Deep dives

The Importance of Health Awareness

Being healthy is increasingly recognized as crucial, especially as individuals age. As people grow older, the focus on maintaining health and fitness becomes more pertinent, contrasting with the attitude of youth, where health concerns are often overlooked. The discussion highlights the need for awareness about health practices, particularly in the context of fitness, nutrition, and overall well-being. Articles presented in the episode emphasize evidence-based approaches to health and wellness that cater to both enthusiast athletes and general fitness seekers.

Intro

3min

Rethinking Exercise and Longevity

21min

The Impact of Steroids on Bodybuilding Health

14min

Navigating Open Science and Data Privacy

6min

Balancing Fitness: Flexibility in Training and Nutrition

33min

The Challenges of HRV Technology and Brain Health in Aging

3min

The Importance of Oblique and Neck Training

6min

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.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office-hours/

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?

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