strength training for longevity Archives - Physio Room

127. Protein, Creatine & Consistency for Longevity: A Deep Dive into Fitness Science | Dr. Jim Stoppani

Andrew Fix — Tue, 02 Jul 2024 19:47:32 +0000

Want to enhance health, performance, and longevity? Creatine supplementation may be a resource to support your goals. In this episode, Dr. Andrew Fix and fitness expert Dr. Jim Stoppani explore this supplement and discuss practical strategies for optimizing health and human performance.

Dr. Stoppani shares his insights on the importance of consistent training and introduces his “30-60 rule” to keep metabolism active. He emphasizes strength training’s role in preventing age-related muscle loss and highlights the superiority of strength training over cardio for fat loss.

The conversation also covers the importance of adequate protein intake, especially for older adults, and dispels myths about high protein diets. Dr. Stoppani explains how creatine supports not just muscle growth, but also cognitive performance and mental health.

Join Dr. Fix and Dr. Stoppani on The Code for practical advice on training, supplementation, and strategies to enhance health and longevity.

Quotes

• “I compare the workout to being an athlete. And again, you may not be a competitive athlete, but you’re an athlete of life, right? Now it’s going to make you look better. You’re going to be stronger, faster. You’re going to have more endurance, which is wonderful. But it doesn’t mean now that you’ve achieved that hour of work, even if it’s an hour and a half that the rest of the day, you can sit on the train or in your car, go home, and sit and watch TV. You have to be active even if you get your workout in.” (17:21 | Dr. Jim Stoppani)

• “We’re now realizing that science is showing that strength training is so critical for longevity. Because what happens as we age? We get sarcopenia. We start losing muscle mass. That’s when our quality of life starts to go downhill. You’re getting frail, you’re getting weak. And the only way to prevent that is with strength training.” (22:25 | Dr. Jim Stoppani)

• “We need to stop thinking of creatine as this muscle builder. It’s one of the most critical energy molecules that almost every cell in the body is going to use, particularly the nervous system, not just the muscle cells.” (38:07 | Dr. Jim Stoppani)

• “I think everybody should consider protein and creatine, but before you start worrying about getting beta alanine for performance or EGCG for health, what does your diet look like? You can’t out-supplement a poor diet. Your diet is the foundation, and supplements are just additions to support it. The diet needs to be solid. You need to make sure you’re getting enough protein, quality healthy fats, and quality carbs and fiber. Then, worry about the supplementation.” (01:00:24 | Dr. Jim Stoppani)

Links

Connect with Dr. Jim Stoppani:

https://www.instagram.com/jimstoppani/

https://www.instagram.com/jymsupps/

https://www.jimstoppani.com/?v=2

https://jymsupplementscience.com/

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The post 127. Protein, Creatine & Consistency for Longevity: A Deep Dive into Fitness Science | Dr. Jim Stoppani appeared first on Physio Room.

101. Are Deep Squats Bad for Your Knees?

Andrew Fix — Tue, 02 Jan 2024 21:07:03 +0000

Think deep squats are a no-go for your knees? Think again! In this episode of The Code, Dr. Andrew Fix takes on the controversial debate surrounding deep squats and their impact on knee health. He dismantles the widespread notion that deep squats are detrimental, backing his stance with solid research findings.

Dr. Fix argues that not only are deep squats safe, but they actually serve as a safeguard against injuries and issues in the lower extremities. He tackles the myth head-on, clarifying that deep squatting doesn’t heighten the risk of damage to passive tissues like ligaments and the meniscus. Instead, this practice plays a crucial role in strengthening these structures, promoting robust ligaments.

Further challenging conventional wisdom, Dr. Fix addresses the misconception that one’s knees should never surpass the toes while squatting. He explains that while this restriction might lessen stress on the knees, it inadvertently ramps up the load on the hips and lower back, leading to unwanted strain in these areas.

Dr. Fix advocates for squatting through a full range of motion, allowing the knees to travel past the toes, to harness the benefits of bolstered cartilage and ligaments. This approach, he suggests, not only enhances immediate strength but also contributes to long-term joint functionality and health.

For those who’ve been cautioned against deep squats or advised to limit knee movement, this episode is an eye-opener. Discover the real story behind deep squats and how they can be a valuable addition to your wellness toolkit.

Quotes:

• “Are deep squats safe? Yes. Squatting deeply is safe. And in fact, it is protective against injuries and problems with the lower extremity.” (6:16 | Dr. Andrew Fix)

• “People that were squatting often 10 training sessions per week, people that are pushing their bodies did not experience higher rates of injury. In fact, they had lower rates of injury than individuals that were playing basketball, running track and field, or doing gymnastics.” (11:04 | Dr. Andrew Fix)

• “The more that we keep ourselves strong, the more functional we’re going to be into the later years of our lives.” (14:42 | Dr. Andrew Fix)

Links

Research Article: https://pubmed.ncbi.nlm.nih.gov/23821469/

Squat Technique: https://www.youtube.com/watch?v=TkIwzumjgGA&t=49s&pp=ygUYcHJvcGVyIHNxdWF0IHBoeXNpbyByb29t

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