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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.