In this special episode that is a two-part lecture, first by me and second by my guest Thomas DeLauer, you'll discover how to burn fat and build muscle with a minimum effective dose of training. You'll also learn what sarcopenia is, as well as tips for maintaining muscle mass and functional athleticism, even as you age.
Thomas is one of the leading experts in the world of chronic inflammation and the response of the human body to a low-carb diet. He is noted for his personal transformation from a 280-pound overweight corporate executive to, not only being on the cover of health and fitness magazines worldwide, but also pioneering some of the mainstream awareness of autoimmune diseases and inflammation in general!
Thomas has been highlighted in over 20 magazines showcasing his transformation and has been featured worldwide on the cover of Ironman Magazine, Muscle and Performance Magazine, Natural Muscle Magazine, ICON Magazine, Platform Magazine, and Ironman Japan. His background is in sports psychology, and it is this passion for psychology coupled with a career in healthcare as a physician recruiter and owner of an ancillary lab services company that sparked his love for nutritional science and what makes the body tick.
I first interviewed Thomas DeLauer in the episode The Ultimate Guide To Quelling Inflammation: Why Your Curcumin May Not Work, Surprising Effects Of Ginger Oil, Vegan Fish Oil Options & Much More!
I then interviewed him again in the episode Does Alcohol Really Make You Fat, Which Alcohol Is Healthiest, Hidden Ingredients In Alcohol & Much More: The Ultimate Alcohol Damage Mitigation Guide.
Thomas's third appearance was in the podcast episode Magnesium Supplementation: Everything You Need To Know About Dosing Magnesium, Timing Magnesium, Forms Of Magnesium & More!
During today's podcast, you'll discover:
-Sarcopenia: what it is and how to mitigate its effects as you age [6:00]
- Sarcopenia is when the muscles become smaller and weaker with age
- Research suggests this is due to the muscle's mitochondria becoming less dense, losing efficiency, etc.
- Strength training can reverse the mitochondrial decline by nearly 40 years
- Length of telomeres can reflect that of people 10 years their junior when engaging in strength training
- Strength training is more efficacious than chronic cardio or endurance training
- The stronger you are, the more length your telomeres can have
-Case studies on the effects of strength training on longevity [10:40]
- Study on seniors who engaged in strength training showing lower odds of dying
- Regular exercise reduces risk of early death, CV disease, diabetes, cancer, etc.
- Strength training, racquet sports, swimming, cycling is the killer combo for longevity
- Charles Eugster on the diet: “Variety is key…”
- BGF podcast w/ Dr. Michael Smith
- Laird Hamilton
- Dr. Daniel Amen
- Book: Change Your Brain, Change Your Life by Dr. Amen
- Dr. Mark Sisson does short fast workouts once per week (lift, move, sprint)
- Article on Don Wildman's “Circuit” workout
- Tim Ferriss' podcast w/ Art De Vany
- Olga Kotelko stayed recovered and supple in her old age
- Key points:
- Eat natural fats and real food
- Constantly learn new stuff
- Lift, move, sprint rather than chronic cardio
- Put epic things on your calendar occasionally
- Ensure your training is e-centric
- Stay supple
-Two strategies to maintain and even build muscle with age [20:50]
- Book: Body By Science by Doug Mcguff
- Electrical muscle stimulation on the legs
- Heat stress
“Nerdy Ways to Lose Fat and Stay Healthy” featuring Thomas DeLauer
-Keep blood sugar as stable as possible in the morning [29:50]
- Fasting, keep protein and carb consumption to a minimum
- Insulin response and taste affect when and how much you want to eat
- Subconscious desire to eat interrupts our thinking
- Ingest fats you know will work with your body well
- Drink MCT coffee with caution
-Foam rolling in the morning [33:05]
- Lymph does not have its own circulatory system (like the heart)
- Requires muscle contraction to have anything move
- Fascia is where lymph nodes sit; foam rolling boosts lymphatic drainage
- Keto Flu intensifies as you liberate more fats
- Pain receptors trigger BDNF
-Strategic use of a sauna [37:40]
- Heat shock proteins (stress proteins) play critical in folding and unfolding of proteins
- Protect the cell by stabilizing the unfolded proteins
- Stressing the body in a sauna for a short time makes other stresses throughout the day seem mild by comparison
-Measure HRV based on your workouts [41:10]
- HRV is a way to analyze the parasympathetic nervous branch of the nervous system
- Balance between knowing when you're sympathetic and parasympathetic
- Wear a Whoop or Oura Ring
- Difficult to differentiate physiological and mental stress
-Dry fasting [43:30]
- Forces the body to obtain water from its own cells
- Fat cells contain a lot of hydrogen
- Limited research on its efficacy
- It may shock the body out of its lethargy
-Training in a fasted state [46:10]
- Fat stores in white adipose tissue, then migrates into intramyocellular triglyceride fat
- You'll be more mentally acute
-Upper body High-Intensity Interval Training (HIIT) [48:40]
- Harder for the heart to push blood through the upper body than the lower
- More of a “perceived” workout
-Mess around with different forms of the ketogenic diet [50:10]
-And much more…
Resources from this episode:
– Book: Change Your Brain, Change Your Life by Dr. Amen
– Book: Body by Science by Doug McGuff
– Book: What Makes Olga Run? by Bruce Grierson
– Book: Becoming a Supple Leopard by Kelly Starrett
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