Related Episodes for Fasting before exercise and the effect on endurance, aerobic, and strength training | Rhonda Patrick

“In this clip from Dr. Rhonda Patrick's appearance on The Tim Ferriss Show, she describes VO2 max as a practical measure of cardiorespiratory fitness and explains why vigorous intervals can create a stronger cardiovascular training stimulus.”

“In a randomized study of healthy adults, four four-minute intervals at 90 to 95 percent of peak heart rate performed three times weekly increased VO2 max by 7.2 percent over eight weeks and outperformed work-matched moderate training.”

Many of the anabolic effects of growth hormone are thought to be mediated by insulin-like growth factor-1, or IGF-1 (https://www.ncbi.nlm.nih.gov/pubmed/18500379), which is synthesized primarily in the liver but also in skeletal muscle in response to growth hormone.

“Direct graded exercise testing in an accredited lab is the reference method because it measures oxygen uptake and also reports heart rate, power, lactate, and training-zone data. Dr. Gibala describes submaximal tests as the middle tier.”

“Thanks to Kyle and MedCram for having me for his interview. 00:58:31 - Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science.”

“Dr. Patrick builds the strength sessions around compound movements such as squats, deadlifts, and overhead presses, then adds circuit-style exercises. She uses progressive loading, usually stops heavy lifts short of failure, and lets lighter movements move closer to failure when technique remains controlled.”

“A systematic review and meta-analysis found no evidence that one time of day produces universally better improvements in health or performance, although gains can be larger when the time of training matches the time of testing.”

“During the peak phase, participants sometimes completed two interval sessions per week, while the longer maintenance phase generally used one interval session alongside continuous endurance work and strength training.”

“In this Institute for Functional Medicine excerpt, Dr. Rhonda Patrick describes her personal 10–15-minute routine, usually five days per week: Tabata-style all-out efforts alternating with Zone 3 and sometimes Zone 2 recovery, plus resistance training.”

“In a randomized trial of 120 older adults, a walking program that progressed to about 40 minutes three times per week increased anterior hippocampal volume by approximately 2 percent and improved spatial memory over one year.”