Bone Health

#220: Ed Napper- Deadlifting Your Way to Fat Adaptation & Metabolic Health

by Deanna Mutzel, DC



Get Early Access to Interviews and Additional Bonus Content? Become a High Intensity Health Insider and Access Bonus Content



Listen to the Podcast Audio

Listen to the recording


Sound Cloud




Sponsored Message

This episode is sponsored by Health IQ, an insurance company that helps health conscious people like you get lower rates on life insurance. Get a free quote:

Health IQ High Intensity Health




This episode is also brought to you by SomniFix, one of the world's only hypoallergenic mouth tape that can help you re-learn to breath through your nose.

Sleep Strips by SomniFix – Advanced Gentle Mouth Tape for Better Nose Breathing, Improved Nighttime Sleeping, Less Mouth Breathing, and Instant Snoring Relief – Pack of 28

Connect with Ed

Related Interview: #201: Gabrielle Lyon, DO- Protein, Leucine, mTOR and Muscle Growth Science, Strategies w/ Gabrielle Lyon, DO

Interview Show Notes


02:03 Personalizing Exercise for Diabetics/Metabolic Disease: Ed works closely with doctors from the Ash Center to determine contraindications. They work collaboratively to make the patient better, starting with establishing priorities.  Perhaps it is sleep, information, accountability, scheduling management, or nutritional practices.

03:55 The Body Needs Stimulation: Stimulation needs to be specific, science based and directed to get the results you desire. The person/people who help you are key.

04:55 Building Strength and Losing Fat: For someone with a healthy body and no injuries, Ed starts them with hip dominant body weight movements. Isometric contractions at the right intensity can spark growth. If you can’t handle your own body weight, don’t add external weights. Address bodyweight control, expand cardiovascular output, get them to move and address imbalances. “The first 90 days, anything will work”.

08:37 Movements That Transfer into Real Life: Ed believes that the deadlift is even more transferrable into long term function than the squat. Single arm row is high priority. Carries are the single most transferrable thing we can do in the gym. Goblet squats are a great squat variation.

14:49 Upper Body Movements: We need to do more pullups. There are a million variations to help you build up to a pullup. The jumping pullup focuses on the eccentric, which provides an equal, if not better benefit.

17:57 The Human Body is an Integrated Tool: Ed focuses on a primary mover, but realizes that you never really train anything in isolation.

19:19 How Much Resistance Training? How Much Aerobics? Start with some sort of resistance training 3 to 4 days per week and 2 days aerobics. Ed’s training sessions include 10 minutes of high intensity intervals, which could be weight sessions. Aerobic interval work transfers into daily life. Be specific and focus on reinforcing your daily activities. Cardio at the appropriate time and percentage does not take away from your strength gains.

24:02 Address Endocrine Imbalances before Embarking upon Resistance Training: Weight lifting, done correctly, will have a positive impact upon hormones.

25:50 Sleep is a Primary Problem Solver:  Ed has to go over the science to get people to adhere to ensuring quality sleep. Data suggests that it takes the brain 7 hours of sleep to detoxify. Ed believes that it takes more. We are at a strange point in society where we need to educate people to sleep, drink water and move.

28:53 Building Muscle: Ed loves 10 by 10 reps and sets. You should be maxed at the 10th rep, unable to do another rep. Do a 2 minute rest between sets. You don’t have to spend even an hour at the gym. Duration doesn’t equal benefit.

31:43 The 360 Approach to Training: It isn’t just about the training. It is also about the steps you take to keep the training beneficial. Enhance recovery with cryotherapy and adequate supplementation.

32:26 Ed’s Dietary Philosophy: Carbs shouldn’t be as demonized as they are. We don’t need carbs to produce glucose, but it is preferred by the brain and the liver. Diet should be specific and based upon the individual. Low carb may not be the best way to go. There are toxic byproducts of insulin. We should consume less than 20 grams of carbs per meal to minimize insulin release. Fad diets and gym workouts can become another means for people to express self-destructive behaviors.

39:44 The gym is only a small part of fixing the problem. It has to be a 360 approach to optimize the individual. There is a big difference between normal and optimal. There is a ripple effect of optimal health through families and society. Obesity and poor health are starting to be seen as normal.

  1. Yes but it don’t makes it easy. This one says carbs are no problem and there are speakers that says the opposite. What is it now? And Mike can you please find an expert that discloses how it really is with the fats and the carbs at the same time? Mike Matthews shows us that this is not a problem. He needs his calorie intake and eats 200carbs, 200proteine and +85gram of fat each day and he is 6-8% so for him this is not a problem (and he is 100% natural by the way) and I want a really good answer on this because carbs and fat not on the same time makes it more difficult. I want to know:

    – Is it really a problem if we eat some fat with carbs before and after workout? Cells are open and is it really the same that it will then put carbs before fat and that the fats are stored?
    – And how about all the fats? Is it really a problem if we eat coconut oil with carbs because this oil is the one that delivers direct energy and is this really a problem and what about butter, olive oil and red palm oil? They are also better absorbed that the real bad oil out there.
    – Seen even test with people and they take 20ml of olive oil with a meal and with some carbs and they are getting even some fat of their body’s after a couple of months
    – etc…

    This is really makes my head spin and I want to know how this really is because saying – carbs with fat makes you fat – is to simple. Oke a whole lot of carbs and then there a bad oil with it, I can understand but what if we take let say 60gram of carbs like bookweed & oats with like say 15gram of coconut oil after a good workout? What’s going to happen and what if you are bulking up and like Mike Matthews he needs 3000calories. You cannot take it separately because that is not practical.

    Can you help us with this Mike?

    Kind regards,

    Kevin z. from Belgium

    ps. I have follow Mike Matthews his advice to take every week 25gram per day more and after 4 weeks I’m at 100grams or 400kcal more per day and after 6 weeks I must stop because I’m becoming to fat but when I check my weight I do not believe it. I’m working out for years now and I have never come on big time but now in 6 weeks I was 10kg more on the scale and it was not all fat. I think I’m have gained +5-6kg of lean muscle and +-4kg of fat & water and this was unbelievable. 6kg of lean body muscle natural and this after 3 years working out with heavy weights! Now I have never gone to 2000kcal/day before this test (is to much for me and food taste not good when eating as much) and so I think I had a lot of power but not the food for building the body mass of it up so I think after so many years of under eating (+-1400-1600kcal/day but feeling good daily so no crash diet or so) and than 400kcal per day more from carbs has me give a slingshot in my body-comp but now to get rid of the +-4kg of extra fat is not so easy. I do it with 3-4HITT a week and 3 times lifting and with IF and less carbs but it is going slowly….

Leave a Reply