Body by science | Dr. Doug McGuff

This is the second part of a two-part interview with Dr Doug McGuff . In this episode, we discuss the principles behind the book “Body by Science”. Dr McGuff co-authored the book with John Little.

At the age of 15, Dr Doug McGuff became interested in exercise, diet and human performance. He took up weight training to improve his performance in the sport of bicycle motocross. He traded janitorial services for membership in a local gym.

In 1989, he graduated from the University Of Texas Medical School At San Antonio. He served as the chief resident at University of Arkansas for Medical Sciences at Little Rock. From there, he served as faculty at Wright State University Emergency Medicine Residency. In 1997, he realized his lifelong dream when he opened up Ultimate Exercise.

Dr. McGuff's program has always been high-intensity. Over the years, he continued to tweak his program to continue progressing. He turned his attention to finding the lowest volume necessary to still see results.  He found that intensity was the key, not volume.  Those principles are reflected in the Body by Science book. It is a combination of his own experience and scientific studies. 

In the book, McGuff showed how the intensity comes by slowing down the exercise. He says the purpose of slowing down the exercise is not just going slow. There is nothing magical about that. It’s the focus and intent that changes things. It’s important to set a benchmark workload and progress over time following that benchmark. There is no reason to rush and try to achieve anything quickly. Taking time and focusing on safety at the time of weight-lifting are important.

The book discusses many other aspects of human body and muscular development.

https://40plusfitnesspodcast.com/primal-prescription-doug-mcguff/

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Discussions about sleep

In this client episode, we discuss getting good sleep with John and Tammy.

John described his normal sleep pattern, noting he used to sleep six hours a night. Per Allan's recommendation, he added an hour to his nightly sleep over the past week.  With that extra hour, he does not need a nap when he gets home from work.  The sleep he is getting now has him feeling more rested. 

A nap can be a useful tool as well. John said he is not avoiding the nap, rather he does not feel the need for it.  So, he thinks his adding an extra hour of sleep is something he will continue doing. Because he sees real benefit.

If someone gets a good sleep pattern going and gets comfortable with it, his or her body performs better. This will help balance your  hormones, improving brain chemistry and memory. 

John says the setup in their room is completely perfect for sleep. They did not have to make any changes in the sleeping environment. That means they already had some good sleeping habits. 

Tammy tends to sleep more than John. But there are some nights when  wakes up sometimes after 2 – 3 hours.  She finds it very frustrating that when she cannot fall back asleep.  Using good sleep hygiene should keep these restless nights at a minimum.

Start a good sleep practice to ensure you get good nights sleep every night.

Progression for results

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Should I lift weights?

Today we're going to talk about resistance training.

A very common question about resistance training is “why would I want to do resistance training if I am trying to lose fat?”

Fat-loss is all about what and how much you eat. And if you are trying to use exercise as a way of burning more calories, you probably pushing yourself to a point that is unsustainable. And when you go back to your normal lifestyle, your metabolism will have slowed. Good weight loss is when the loss is done on a sustainable eating plan. The ideal way is to set small goals like losing one or two pounds per week. Resistance training allows you to retain lean body mass while you lose body fat. This will lead to a better body composition after you've lost the weight.

Lifting weights can help us in three different modalities; muscle strength, muscle mass, and muscle endurance. What many people don’t know is after you turn 35, you start to lose muscle every single year. So, if you look at the older people who did not do resistance training and as a result, they don’t have as much muscle mass. That can be a big problem.

You may not feel comfortable lifting weights. I say you don't have to lift weights; you can actually use your own body weight.
Body-weight exercises like squat and pull-ups are things that can help you get really stronger. Two major advantages of bodyweight exercises are that you can do it anywhere and with limited injury risk.

If you choose to do weights, my typical choice would be free weights. Free weights are better for functional strength. The advantage of machines is that they are easier to learn and use. Regardless of whether you go free weights or machines, always ensure you use good form to avoid injury.

It is difficult to fully cover this topic in 15 minutes. Still, I hope you understand the value of resistance training and don't neglect this very important fitness modality.

Weight machines versus free weights

Why you should squat

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Robin sets a stretch goal

Robin’s health and fitness path was not a direct one. She weighed 350 pounds and had undergone several unsuccessful attempts to lose the weight. She kept all her emotions bottled up and used food to fill any voids. However, she soon found herself with some big goals.

After her mother passed away, Robin’s brother kept encouraging her to do something about her health. She went to the doctor, who told her that her life would be shortened if she didn’t take action. A month later, Robin was diagnosed with high blood pressure and needed medication. She knew it was time to act.   A friend introduced her to My Fitness Pal and she began tracking the food she was eating and finding support among the online community. This, coupled with the support of her friends and family, made her thrive.

She joined a new gym in town and began working with a personal trainer. This trainer helped her see what she could handle at the beginning of her journey. Her trainer had her walking on a treadmill for a minute, then jogging for 30 seconds. Though it was tough, it made her hungry to run even more. Running was the only time that her mind could let go and she felt free and clear.

Since she had this newfound love to run, Robin made a stretch goal to run a half-marathon. Before the race began, she had her doubts. Could she really do it? Did she belong to be out there with everyone else? When the race began, she knew she was right where she belonged and she successfully finished the race.

For Robin, one key to success was having a specific goal in mind—something to work toward. She also credits the support of her friends, family, and the online community of My Fitness Pal. Having a workout buddy and doing food prep were also critical components that worked for Robin. All of these elements created the exact formula necessary for Robin to reach her goals.

Diane – a new way to look at goal setting

Music: Ben Sound Royalty Free Music

Should I be taking fish oil?

Today we will discuss the benefits of fish oil.

It should not come as a surprise that fish oil has many health benefits. The use of fish oil can improve heart disease, stroke, Parkinson's, eye-health, and arthritis. It is one of the best nutritional tools to improve heart and brain health.
What is it about fish oil that makes it so special?

Well, fish oil has a particular type of fat called omega 3 fatty acids. There are two components to that; EPA and DHA. Both of these have the mechanisms that help our hearts, eyes, and brains. They have benefits for individuals with diabetes. Even some studies have found fish oil may reduce the pain from women’s period. So, this is a pretty amazing substance.

The best source of fish oil is fish!

Yes, there are people who do not like fish much. They don’t like to taste a fish. But there are things that you can do to prepare it better. The advantage of taking fish is the protein it contains besides its oil. When you eat fish, you know a little more about it. So, make sure you pick a good quality fish.

But not all fish will give you equal benefits. There are some fish that are fatty than other fish. Some of the fish will not give you as much fish oil as you get eating same size or part of another fish. It is healthier to get wild and fresh fish instead of firm fishes.

How you cook and prepare fish for eating is important as well. You should try to cook the fish in a way that you can get the health benefits from it. If you want to fry something, make sure you use fatter oil is no going to break down or degrade.
If you are someone who does not like fish, there are some quality supplements in the market. But you have to be careful about the fish oil because if it breaks down and oxidizes, you can harm your body.

Understand the benefits of fish oil and make sure you're getting it from quality sources.

Links: Pub Med – Fish Oil

Music: Ben Sound Royalty Free Music

Is margarine good for you?

Primal Prescription | Dr. Doug McGuff

This is the first of a two-part interview with author, Dr. Doug McGuff. Dr. McGuff coauthored his new book, Primal Prescription, with Dr. Robert Murphy.

Dr. McGuff became interested in exercise and diet at the age of 15. He went on to graduate from medical school and trained in emergency medicine. As an accomplished physician, he served as Chief Resident and in 1997, he opened Ultimate Exercise, a personal training studio specializing in high intensity exercise.

Primal Prescription evaluates the current state of healthcare. The public is sold on the concept of failures of the free market system in healthcare. The fact is that no semblance of a free market system has existed in medicine since the Great Depression. Price nor quality is cared about. Excellent healthcare providers are all trapped within a dysfunctional system of delivery. The book speaks about all of this and provides practical tips on how to survive the system.

To manage your health in the current system, it is best to “starve the beast” or adopt dietary discipline and exercise. When you do not do this, you become complicit in your own demise, eventually needing to be saved. Of course, there are always unforeseen illness and accidents to consider.

It’s important to pursue health by eating, lifting, and moving to prevent illness. Pick what appeals to you and what works with your lifestyle. It’s important to make sure you have a personal physician and develop that relationship. You will eventually need someone to guide you through this complex system. Consider someone who practices a broad range of medicine – a family practitioner or internist.

The key to being superhuman is to realize you’re only human. You have to engage in a way that will be livable over the long-term. Have a system that you follow on a daily basis. Do what’s best for you and what will cause the least amount of stress in the process. To learn more about Dr. Doug McGuff, visit www.drmcguff.com. Primal Prescription is now available for purchase on Amazon.

Music: Ben Sound Royalty Free Music

Body by science | Dr. Doug McGuff

Progression for results

Clients John and Tammy are seeing real success in the program. They’re checking in once again and have taken another round of measurements. Both are down ½-inch across the board.

John even has shorts that don’t fit anymore. He recently got his A1C blood test done to review his blood sugar levels. In the four months since his last test, he dropped 2.1 marks. His doctor was so impressed that he feels John will be off his medication in three to six months and under 200 pounds in six months. John now has a goal to reach 180 pounds. He can see what’s possible and what he is capable of achieving. He’s setting slightly bigger goals and placing milestones along the way. He understands what is coming next in the natural progression of his health and fitness journey.

Tammy has seen a shift as well. She has noticed her mindset changing as she is building new habits around healthy eating. She is no longer looking for the quickest meal, but finding the healthier option. She knows she has a choice to make and is using her willpower to make the right choice. She can even consider planning ahead and packing a lunch. She is encouraged by the fact that her measurements went down as well. Her hip measurements went down by almost three inches!

John and Tammy are true examples of patience, perseverance, and progression. They know the weight usually comes off faster in the beginning, but are prepared to stay the course. They are truly seeing their progression and know that they can accomplish anything with the help of patience and perseverance.

Tweaking to fit

Discussions about sleep

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music