120 | The Functional Hierarchy of Health (Part 6): Adrenal Dysfunction

Embark on an enlightening exploration of the fitness industry's transformation, where resistance training has transcended its bodybuilder roots to become a key component of health regimes worldwide. As gym floors brim with squat racks and free weights, we delve into how these trends reflect a broader acceptance and medical endorsement of strength training. Join us as we navigate the convergence of academic research and everyday practice, amplified by the rapid circulation of knowledge through social media and podcasts, blending the expertise of science with the art of lifting.

The digital realm is awash with fitness influencers, each vying for your attention with their unique spin on achieving peak physical health. With our guest, Adam Poehlmann, we discuss the challenges of discerning quality advice amidst this information deluge and the rise of online personal training that caters to a more holistic approach to fitness. We dissect the importance of measurable outcomes and practical nutrition strategies, emphasizing the role of education in empowering individuals on their journey to wellness.

Whether you're a fitness enthusiast or simply striving for a healthier lifestyle, this episode promises to lift the veil on the complexities of modern fitness culture and inspire your personal development journey. Join us for a candid conversation that goes beyond reps and sets to the heart of why we train.

EPISODE LINKS
Adam on the Web: https://www.poehlmannfitness.com
Adam on IG: Threadsadampoehlmann_pt (@adampoehlmann_pt)

Kettlebell Christmas Commercial: https://youtu.be/REcZopXwOXo?si=RRVamaiZZH1UfqXy

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In Part 1 this two part series I talk to Adam Poehlman - a Certified Strength and Conditioning Specialist with a large online following. Adam is a true fitness influencer, who leverages the internet to change peoples' lives every day.

We delve beyond the mere physical aspects of exercise, unraveling the psychological chains that shackle us to our current selves, and exploring wellness culture that can serve as a powerfully motivating force.

Evolving from the intimidating racks of a university weightlifting club to the nurturing embrace of a community gym, our story is one of growth, challenge, and enlightenment. Witness the remarkable neurological adaptations that can unlock astonishing physical potential, akin to removing a governor from an engine, allowing it to race unbounded. Feel the camaraderie that flourishes among the clanks of weights, where every drop of sweat cements a bond of mutual respect and shared victory, and where even the most daunting gym anxiety can be vanquished through incremental progress and unwavering support.

As we close our inspiring session, we stress the significance of setting meaningful, attainable fitness goals that resonate deeply with our personal values. Our discussion transcends  exercise tips, touching on the intrinsic motivation that fuels our discipline, the mental toughness carved out of adversity, and the stark contrast between our sedentary lifestyle and our ancestors' naturally active one.

This episode isn't just a podcast; it's a call to action for anyone ready to harness their health and fitness evolution. Join us, and let's set out on this journey together.

EPISODE LINKS
Kettlbell Christmas Commercial: https://youtu.be/REcZopXwOXo?si=RRVamaiZZH1UfqXy

Adam on the Web: https://www.poehlmannfitness.com

Adam on IG: Threadsadampoehlmann_pt (@adampoehlmann_pt)

You can listen to the Inflammation Nation podcast on

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• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
https://labs.rupahealth.com/store/storefront_3GMxe4p

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Discover the unexpected journey resistance training can take you on, far beyond just muscle gains. Our latest discussion unfolds the myriad of ways weightlifting enriches our lives, touching on aesthetics, enhanced daily function, and the treasured independence as we age. We dissect the minimum effective dose of training necessary for varied fitness objectives, challenging the traditional rep range dogma and offering insight into muscle fiber responses. This episode isn't just about heavy weights; it's about crafting a lifestyle that upholds form, function, and freedom through the transformative power of resistance training.

Navigating the world of weightlifting may seem daunting, but we've broken it down for beginners and those needing a metabolic lift. Starting with manageable working sets and a full-body approach, we map out a progression plan that's injury-averse and adaptability-friendly. Rotating exercises and steadily increasing volume keeps workouts engaging and effective, ensuring steady progress without overtaxing your body. Our step-by-step guide is tailored to kindle a love for lifting, all while laying a solid foundation for a lifetime of health benefits.

As we wrap up, we delve into the art of maintaining your gains and optimizing rep ranges to suit your fitness ambitions. Whether you're aiming to blend strength with endurance or to maintain your hard-earned muscle, our "rule of fours" demystifies the process. And remember, the journey to a healthier, stronger you doesn't end here—subscribe and join us on Inflammation Nation to keep your wellness adventure thriving. Thanks for listening, and let's continue to lift each other up in pursuit of peak health and vitality.

You can listen to the Inflammation Nation podcast on

• Apple
• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
https://labs.rupahealth.com/store/storefront_3GMxe4p

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Ever feel like you're stumbling through your workouts, unsure if you're doing too much or too little to reach your fitness goals? We've all been there, but fret not, because this episode is your compass to navigating the world of sets and reps in resistance training. I'll walk you through the differences between warm-ups and working sets, revealing the exact formula to hit that sweet spot of maximum gains with minimum gym time. Plus, we share the secret of progressive overload - the key ingredient to breaking through plateaus and keeping your gains coming, whether you're new to the gym or an old hand at the iron game.

There's a common misconception that more is always better when it comes to training, but let me tell you, it's not about how much you lift, it's about how you lift it. In today's episode, we discuss the magic of the minimal effective dose and why, sometimes, less is indeed more. Get ready to learn why you don't need to push yourself to failure every session to see results, and how smart progression and understanding your body's cues can make all the difference. I'll also share a story of a client who found herself stuck but leaped forward in her fitness journey by tweaking her routine with our guidance.

Finally, as we wrap things up, a heartfelt thanks goes out to everyone who joined us in the Inflammation Nation conversation. If you've been following along, you know how inflammation can play a tricky role in our overall health. We're committed to bringing you the latest insights, so don't forget to subscribe and stay on top of your game. And remember, whether you're aiming to look better, move better, or just feel better, we're here with the knowledge and stories to help you on your journey to a stronger, healthier life. Stay tuned, start lifting, and let’s make your heath and wellness dreams a reality.

You can listen to the Inflammation Nation podcast on

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• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
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Ever wondered why some people seem to defy age, maintaining strength and vitality well into their later years? It's not a secret fountain of youth—it's resistance training. Join us as we reveal how this powerful form of exercise goes beyond building muscle to drastically improve cognitive function, mood, and even heart health. Whether you're looking to lift your spirits or lift heavier weights, you'll come away with a renewed perspective on the role resistance training plays in a robust, healthy life.

We often hear about the aesthetic benefits of resistance training, but it's time to shift the spotlight to its lesser-known advantages. From harmonizing hormones to boosting the immune system, I'll guide you through the transformative effects resistance training can have on your body and mind. And for those who think it's too late to start—think again. This conversation is a rallying cry, especially for those over 40, to embrace strength training and up their protein game for a surge in muscle health that defies the years.

What sets apart bodybuilders, powerlifters, and Olympic lifters in their quest for physical greatness? It's all in their unique training goals, and in this episode, we dissect these differences while uncovering the essence of true strength and muscular endurance. Even if you're not aiming for the pros, you'll find inspiration in their methods to enhance your everyday functionality. Plus, get the lowdown on how CrossFit champions achieve remarkable whole-body endurance and how you can apply these principles to reach your fitness objectives. So, strap in for an episode that's charged with strength-building wisdom to fuel both your body and your brain.

You can listen to the Inflammation Nation podcast on

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• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
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Embark on a transformative journey into the realm of resistance training and its vital role in promoting health and vitality. Imagine the independence and energy that comes with increased muscle endurance, a future where the myths surrounding weightlifting's bulkiness and gym dependency have been shattered. Our latest mini-series kicks off with a promise that by the end, you’ll look at resistance training as a non-negotiable pillar of your fitness routine. From personal stories that chart the path from skepticism to conviction to the 'newbie gains' that await you, we guarantee insights that will redefine what strength means to you.

Discover why resistance training deserves a spot in your wellness arsenal as we discuss its historical roots and its crucial importance in today's sedentary world. We deconstruct the stereotypes that have long deterred many, especially women, from harnessing the power of lifting weights. Without aiming for a bodybuilder's physique, we'll explore how to focus on strength and endurance, debunking the misconception that weightlifting is synonymous with bulk. Whether you've never lifted a weight or are looking to refine your regimen, this episode paints resistance training as an adaptable and essential part of your health journey.

As we age, the narrative around weightlifting and its feasibility often turns negative. However, our discussion flips the script, showing that resistance training isn't just for the young or the gym-obsessed. I'll recount my road to recovery following shoulder surgery, emphasizing how muscle mass and endurance were my allies against weakness and lifelong disability.  Join us as we "lift" the veil on fitness myths and empower you with the knowledge to forge a stronger, healthier you.

You can listen to the Inflammation Nation podcast on

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• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
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This is Part 2 of a 2 part interview.
Discover the transformative power of interval training tailored for you, not just the elite athletes. Dr. Marty Gibala brings his expertise to our conversation, demystifying this fitness strategy and making it accessible for everyone seeking to enhance their health. Our discussion sheds light on the personal nature of intensity in workouts and how using simple ratings of perceived exertion can create a high-intensity workout that's customized to your fitness level. You're guaranteed to walk away with a fresh perspective on pushing past your comfort zone in a manageable, yet highly effective manner.

Delving into the practicalities of impactful workouts, we reveal the surprising benefits of "The One Minute Workout," where just 60 seconds of high-intensity effort within a 10-minute session can significantly boost your health. We unravel the importance of heart rate measurements, explore optimal work-to-rest ratios, and compare the effects of HIIT with Zone 2 cardio, making these concepts easy to understand and implement into your routine. The conversation promises to enlighten you on achieving the right balance for maximal health gains, no matter your starting point.

To wrap things up, we celebrate the joy of integrating fitness with social life, sharing tales from my weekly hockey games and the bonus health benefits they deliver. Thanks to insights from Dr. Gibala, we showcase how to translate scientific knowledge into actionable steps for those facing health challenges. Join us for a heartfelt discussion that not only provides practical guidance based on sound science but also extends an invitation for continued dialogue on the power of short, intense exercise 'snacks' and their role in our overall well-being.

You can listen to the Inflammation Nation podcast on

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• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
https://labs.rupahealth.com/store/storefront_3GMxe4p

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This is Part 1 of a 2 Part Interview.
Unlock the secrets to maximizing your health and fitness with minimal time investment as we sit down with Dr. Marty Gabala, a trailblazer in exercise physiology. In our heart-pumping exploration of interval training, we'll discover how fitting in just minutes of targeted exercise can revolutionize your wellbeing, whether you're an Olympic hopeful or someone simply looking to overcome metabolic hurdles. Dr. Gabala's insights on the historical underpinnings and personal resonance of these strategies promise to energize your routine and perspective on fitness.

Ever wondered how to gauge your cardiorespiratory fitness or what VO2 max truly reveals about your health? This episode takes you through an in-depth analysis, bridging triathlete anecdotes and scientific discourse that demystify these concepts. We also scrutinize the role of wearable technology, weighing its pros and cons in health metrics monitoring, and present 'exercise snacking' as a viable approach to physical activity for those juggling busy schedules or metabolic challenges. Prepare for a deep dive into the systemic impacts of exercise that go beyond the gym and into the very cells of your body.

As we wrap up Part 1 of our conversation with Dr. Gabala, we take an intimate look at the relationship between body mass and VO2 max, understanding how shedding weight can amplify your body's efficiency and health. We share practical insights on the physiological benefits of losing nonfunctional mass, comparing it to the newfound financial freedom of an empty nest. Whether you're an exercise enthusiast or seeking to enhance your wellness journey, this episode promises to leave you informed, inspired, and equipped with strategies to optimize your health and fitness.

You can listen to the Inflammation Nation podcast on

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• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
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Today we're joined by the remarkable Maria Emmerich, who shares her inspiring triumph over PCOS through a ketogenic diet. Her story is not merely about weight loss; it's a testament to the transformative influence of nutrition on our physical and emotional health. Discover the connection between the foods we consume and the chronic diseases that plague our society, and learn how simple dietary changes can lead to profound health benefits.

We navigate the complexities of various dietary strategies, from keto to carnivore, and break down the misunderstood concept of the protein sparing modified fast. Confronting the challenges and triumphs of adopting a gluten-free lifestyle, Maria and I dissect how to effectively manage protein needs and maintain muscle mass, especially when battling insulin resistance and obesity. Experience the clarity as we bust myths and provide actionable insights for those seeking a life free of gluten and high-carb substitutes.

Rounding out our profound dialogue, I reflect on my personal integration of movement into everyday life and the underrated significance of sleep in our overall health equation. We celebrate the awe-inspiring transformations of individuals who have reaped the benefits of informed health decisions, setting the stage for future episodes that promise to delve even deeper into the science of inflammation. With Maria's husband potentially joining us next time, we're poised to elevate the discourse with his scientific expertise, offering listeners an even richer understanding of their health.

Maria's Websites
Ketomaria.com
Ketoadapted.com
Mariamindboodyhealth.com

Maria's Keto Retreats: https://mariamindbodyhealth.com/keto-retreat-to-portugal/

Maria's Keto Coaching Certification: https://keto-adapted.com/keto-coach/

You can listen to the Inflammation Nation podcast on

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• Spotify and all other major podcast platform

You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
https://labs.rupahealth.com/store/storefront_3GMxe4p

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Ever wondered how your personal physiology impacts your workout effectiveness? Join Dr. Noseworthy as he unwraps the intricacies of controlling inflammation and optimizing your fitness routine, ensuring you're not just exercising, but actually propelling your health and longevity forward. In this episode, we dissect Zone 2 cardio, the unsung hero of training, and reveal how to identify your heart rate zones—because one size does not fit all in the world of wellness. Discover why mastering nasal breathing could be your ticket to the fat oxidation sweet spot and how the 'talk test' can keep you from tipping over into Zone 3, where the burn intensifies but the fat burning benefits begin to wane.

Strap on your heart rate monitor and let's tailor a fitness regimen that's as unique as you are. We'll navigate through the nuances of interval training, discussing how it can complement your Zone 2 sessions to create a symphony of cardiovascular benefits. I'll guide you beyond the one-size-fits-all approach, considering how inflammation and metabolic conditioning can shift your zones. Glean insights on how to structure your interval training for maximum effect—remember, it's not always about going harder, but smarter. We'll even touch upon the Norwegian 4x4 protocol, a method that pushes your limits while still honoring your body's signals.

As the year comes to a close, this is your opportunity to recalibrate your approach to fitness. I invite you to download my quick reference guide and consider a balanced blend of Zone 2, moderate, and high-intensity intervals—each playing their part in your journey to a healthier, more vibrant self. Let's make a pact to not just chase after years, but to fill those years with quality, vitality, and resilience. Here's to a future where every heartbeat in your workout is as informed as it is intentional, paving the way to a year brimming with potential and progress.

Download the Zone 2 and Interval Quick Start Guide.

You can listen to the Inflammation Nation podcast on

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You can also watch on YouTube.

Check out my online store for self-learning/DIY programs for thyroid, gut health and detox.
You can use this form to reach out and request an Initial Consultation
Visit my LabShop store to self-order the same tests I use with my one-on-one coaching clients.
https://labs.rupahealth.com/store/storefront_3GMxe4p

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