Strength
Episodes
Dr. Layne Norton and I discuss fat loss, resistance training, seed oils, the carnivore diet, artificial sweeteners, and much more.
In this clip, Dr. Martin Gibala discusses how functional training simultaneously boosts cardiorespiratory fitness and muscle conditioning.
In this clip, Dr. Martin Gibala explains how vigorous activity activates both slow and fast-twitch muscles and the impact of aging on these fibers.
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Exercise Nutrition Obesity Metabolism Muscle Polyunsaturated Fat Saturated Fat Time-Restricted Eating Protein Weight Loss Strength SupplementsDr. Layne Norton and I discuss fat loss, resistance training, seed oils, the carnivore diet, artificial sweeteners, and much more.
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In this clip, Dr. Martin Gibala discusses how functional training simultaneously boosts cardiorespiratory fitness and muscle conditioning.
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In this clip, Dr. Martin Gibala explains how vigorous activity activates both slow and fast-twitch muscles and the impact of aging on these fibers.
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In this clip, Dr. McGlory discusses the intriguing interplay between resistance training, nutrition, and muscle adaptation, especially among older adults.
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Dr. Chris McGlory discusses muscle protein dynamics, emphasizing how omega-3 helps maintain muscle mass in older adults.
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Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
Topic Pages
News & Publications
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Combining collagen with resistance training enhances tendon strength, improving knee stability in middle-aged men. pmc.ncbi.nlm.nih.gov
Tendons are essential for force transmission between muscles and bones. However, as people age, tendons lose collagen and stiffen, impairing athletic performance and increasing injury risk. A recent study found that combining resistance exercise with collagen supplementation enhanced tendon health in middle-aged men.
Researchers investigated the effects of 12 weeks of resistance exercise and collagen supplementation on patellar tendon properties in 20 middle-aged men. Both groups engaged in progressive lower-body resistance training twice weekly and received either 30 grams of hydrolyzed collagen or a placebo after training. The researchers evaluated the participants' tendon size, stiffness, and strength before and after the intervention.
They found that participants who took collagen experienced a greater increase in patellar tendon cross-sectional area (+6.8 mm²) than the placebo group (+1.2 mm²). They also experienced a twofold greater increase in tendon stiffness and measures of tendon strength than the placebo group. Both groups experienced muscle strength and explosive power improvements, but tendon adaptations were more pronounced with collagen supplementation.
These findings suggest that 12 weeks of resistance training with collagen supplementation enhances patellar tendon properties in middle-aged men. The patellar tendon is a strong, fibrous connective tissue that connects the bottom of the kneecap (patella) to the top of the shinbone (tibia). It plays a crucial role in movements like walking, running, jumping, and squatting, as it helps control the movement and stability of the knee joint. Learn more about the benefits of collagen supplementation in our overview article.
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Cardio exercise increases the production of FGF21 3x more than strength training: a hormone with relevance to metabolic disorders www.sciencedaily.com
From the article:
In a new study published in the scientific Journal of Clinical Investigation – Insight, the researchers show that cardio training on an exercise bike causes three times as large an increase in the production of the hormone FGF21 than strength training with weights. FGF21 has a lot of positive effects on metabolism.
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Endurance training on a bicycle has such a marked effect on the metabolic hormone that we know ought to take a closer look at whether this regulation of FGF21 is directly related to the health-improving effects of cardio exercise. FGF21’s potential as a drug against diabetes, obesity and similar metabolic disorders is currently being tested, so the fact that we are able to increase the production ourselves through training is interesting', Christoffer Clemmensen elaborates.
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Combining aerobic exercise and strength training may be the best strategy for improving healthspan. www.bmj.com
Current public health guidelines recommend that adults engage in regular physical activity for optimal health. Findings from a new study suggest that a combination of both aerobic and strength activities reduces the risk of death from all causes as well as specific causes.
According to the guidelines, adults should engage in at least 150 minutes of moderate-intensity aerobic physical activity or at least 75 minutes of vigorous-intensity aerobic physical activity each week, or an equivalent combination of both. They should also engage in muscle-strengthening activities of moderate or greater intensity on two days or more each week.
The population-based cohort study, which involved nearly 480,000 adults, drew on data from the National Health Interview Survey, an ongoing, cross-sectional survey of people living in the United States. The study participants reported how much leisure time aerobic and strength physical activity they engaged in each week. Then the authors of the study categorized them as having insufficient activity, aerobic activity only, strength activity only, and both aerobic and strengthening activities, based on the guidelines.
The authors found that the participants who engaged in recommended amounts of aerobic or muscle-strengthening activity had a lower risk of death from all causes, and these benefits were even greater if they engaged in both types of activities. They noted similar reductions in risk of death from cardiovascular disease, cancer, and chronic lower respiratory tract diseases.
These findings suggest that adherence to public health guidelines for exercise reduce the risk of disease and death and provide support for interventions to improve compliance.