How to Structure Weekly Strength Work

This week, we're going to do something a little different. Six of our experts reveal what most people are getting completely wrong about exercise. One: the minimum effective dose for resistance training is shockingly low, just 3 to 6 sets per muscle group per week. Two: the biohacking tools everyone is obsessing over, hyperbaric chambers, red light beds, and ice baths, are built for elite athletes, not the general public. Three: jumping three times a week for just ten minutes can reverse osteopenia entirely, no weights required. Four: the zone two obsession gripping the fitness world right now is a cultural movement, not based on science. Five: muscle is your most powerful glucose sink, and the type two fibers you start losing in your early 30s are exactly what drives insulin resistance as you age. Six: you only need to touch high intensity exercise a handful of times a week paired with two days of resistance training to meaningfully train for longevity.

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TOPICS DISCUSSED

00:00 Intro

00:57 Alan Aragon - The Truth About Resistance Training

13:14 Ben Bruno - Why Biohacking Is Overhyped

27:22 Dr. Vonda Wright - How To Reverse Bone Loss

29:49 Dr. Kristi - Why Zone 2 Is Not Based On Science

44:58 Dr. Stephanie Estima - How Muscle Loss Drives Insulin Resistance

55:11 Dr. Inigo San Millan - How To Actually Train For Longevity

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I’m Louisa Nicola - clinical neurophysiologist - Alzheimer’s prevention specialist - founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain- reducing Alzheimer’s risk - and staying mentally sharp for life, you’re in the right place.

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