New studies show sedentary individuals lack fat oxidation benefits from exercise, but high step counts lead to reduced triglycerides and blood lactate levels. An optimal step count of 8600/day is crucial for health. Chronic inactivity poses serious health risks, impacting atherosclerosis and brain health. Stay active throughout the day to improve metabolic health and prevent diseases.

A study challenges low LDL cholesterol benefits; optimal range is higher than expected. U-shaped curve of high LDL and mortality risk. Focus on cholesterol ratios and triglycerides. Importance of advanced health markers for longevity.

Discussing the alarming rise in cancer rates among young adults due to accelerated biologic aging. Exploring biomarkers predicting cancer risk and the role of berberine in managing food cravings. Analyzing key blood markers for health optimization and metabolic well-being. Emphasizing the importance of lifestyle choices like exercise, diet, and positive mindset in preventing age-related cancers.

Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change.  Sponsored: Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE. *Save 12% with code podcast at checkout Link to Video: https://bit.ly/4dkTKNf Time Stamps:   09:00 A varied whole food approach to fitness contest dieting is gaining traction. 12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein.  You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed. 16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight.  In the cutting phase of caloric restriction, protein becomes even more important. 19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins. 26:30 Holly’s carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains. 30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast. 31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily. 34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus. ** 37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don’t need to be a barbell back squatter. Embrace your anatomy. 39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine. 42:34 Reps are all contextual to your goals. Your last few reps should be a struggle. 43:34 Many women hold back to avoid over-developing the upper body. 45:24 In a caloric deficit, you can’t gain much muscle. You can’t build something from nothing. You need to eat and gain weight, muscle, and body fat. 53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones. 53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently. 56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men.  75% less for women. 01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.          

Arthritis viewed as a metabolic disease, linked to joint health, blood sugar, and inflammation. Exercise and low carb diet key for managing arthritis. Leptin, glucose, and insulin play roles in joint breakdown. Importance of compressing feeding window for metabolic health.

Scientists discuss how dietary patterns impact brain health, with vegetarians showing higher anxiety and depression scores. Processed meats and sugars lead to poorer cognitive health. Berberine is recommended for metabolic health. Protein enhances executive function. Diet affects brain structure and function. Whole foods style diet linked with better cognitive health.

Dr. Amy West discusses how metabolic health impacts joint pain and musculoskeletal issues, highlighting the role of inflammation and cartilage damage. She explains how trigger finger and tendons are affected by metabolic disease, emphasizing the importance of addressing the root cause. The podcast also explores optimizing carb and protein intake for exercise performance, transitioning from vegan diets for athletic performance, and preventing injuries through proper muscle engagement in weightlifting.

Dr. Elana Zinkov discusses hormonal balance in women, touching on topics like the effects of birth control on perimenopause, the role of bioidentical hormones, and the importance of DHEA. She explains the production of estrogen, progesterone, and testosterone, the significance of hormone ratios, and the impact of anti-Mullerian hormone on ovarian reserve. The discussion also covers the benefits of oral progesterone, peptide use for growth hormone optimization, and the role of protein intake in thyroid health for women.

A review of randomized control trials debunks the myth that saturated fat clogs arteries or increases heart disease risk. It discusses the lack of impact on mortality by reducing saturated fat intake for 2 years and the potential prevention of second heart attacks. The podcast also explores the effects of replacing saturated fats with other nutrients and the misconceptions surrounding fats and health.

A study shows push-up capacity predicts cardiovascular events better than LDL cholesterol levels. Strength levels impact biomarkers and survivability. Physical fitness reduces heart attack risk, surpassing factors like statin use. Gender differences in push-up abilities are discussed, highlighting the link between muscle strength and heart health.