Good Rhonda Patrick podcast on resistance training with Brad Schoenfeld. FYI, I tend to "lift heavy" on a 5 set/5 rep routine or I'll do blood flow restriction (BFR) on a 3-set structure of 30/15/15 reps. My exercise choices are pretty much intuitive (do what I feel like doing), but includes a push, a pull, a squat, and a hinge. FYI, I don't fully agree with his BFR assessment based upon my own "research of the research". Here are the timestamped topics: • (00:00) Introduction to Dr. Brad Schoenfeld • (05:26) Why should we lift weights? • (06:56) Why building bone matters • (11:33) How to lift in old age • (13:45) Why to lift while young (especially women) • (16:21) Should children lift weights? • (17:05) Does lifting stunt growth? • (19:48) How to change body composition • (27:22) Protein requirements • (29:19) How to calculate protein needs • (36:54) Protein per meal - what's the right amount? • (38:18) Does time-restricted eating undermine hypertrophy? • (43:19) Anabolic window: myths vs. reality • (46:15) Total daily protein intake • (54:49) Why aging affects muscle power (loss of type II fibers) • (57:52) Power training vs. strength • (59:20) Benefits of explosive power training (fall prevention) • (1:03:18) How to power train with plyometrics • (1:03:58) Training to failure (is it important?) • (1:09:59) Rest in between sets (is it needed?) • (1:11:12) Number of sets per week • (1:22:31) Tips for recovery • (1:33:41) Should you get sore from exercise? • (1:36:47) What can you do for soreness? (without blunting hypertrophy) • (1:40:16) Does aerobic exercise undermine resistance training? • (1:44:46) Resistance training for endurance athletes • (1:46:33) Can stretching increase muscle growth? • (1:51:06) Is yoga a type of resistance training? • (1:53:37) Blood-flow restriction training • (1:58:37) What is Brad's routine?

Apple Podcasts

#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.

Podcast Episode · FoundMyFitness · December 6, 2022 · 2h 5m

Need to lower your LDL - just grab some Oreos! This study does interest me because I have numbers similar to a lean mass hyper responder. Higher LDL (only about 164 vs 500+ but has increased each year since I eat a lot of saturated fats). My triglyceride to HDL ratio is great (67/76). Fasting insulin and CRP are in good shape and my body fat percentage hangs out in the 10-12% range.

Instagram

Shawn Baker MD on Instagram: "Our understanding around cholesterol has just been given a huge dose of nuance!!"

8,686 likes, 368 comments - shawnbaker1967 on January 22, 2024: "Our understanding around cholesterol has just been given a huge dose of nuance!!".

Living it…my LDL is 164, but HDL is 76 and Triglycerides are 67. Easy to maintain body composition, no more osteoarthritis, low CRP and low fasting insulin.

They literally are going to hide the impaired banks from the consumers by burying them amongst healthy ones they are FORCING to get loans (for camouflage)! ~ via @Nik Bhatia ==== On the other hand, in an absolutely baffling 2008-esque move, Powell and the powers that be seem to want to normalize banks with impaired balance sheets; or at the very least hide them among the healthy ones. The US is preparing a rule that would force banks to tap the Fed’s discount window for emergency loans, even if they don't need one. ... As per usual, you don’t get access to these liquidity backstops. You will endure monetary tightening whether you like it or not, and there’s no central entity waiting at the ready to socialize your losses for you. ====

The Fed Is Planning To Force Healthy Banks Into Loans They Don't Need: TBL Weekly #77

Welcome to TBL Weekly #77—the free weekly newsletter that keeps you in the know across bitcoin, rates, risk, and macro.

This is something I've always struggle with - why don't the evil - often rich and powerful and in positions of great influence - pay for their sins in this lifetime. Most do not...and this particular scripture really seems to point to our current leadership that continues to hoard riches and power - more than they would ever need - and they do not care if they leave their descendants in debt bondage or civil unrest. Me - I wish they'd pay for their sins in THEIR lifetime...for all to see, take heed, and change their own ways. By the way, this isn't to go "holier than thou"...I have plenty of sins I struggle with daily. And no sin is greater than another...but that is hard to wrap my head around when I just cut loose with some profanity...and Gates/Biden/Clintons/Fauci/WEF seem to escape unscathed. We just have to take heart that the poor's suffering is measured in their fleeting lifetime and the evil have eternity to pay. Yes - I understand this is wildly different than most of my posts, but it really resonated with me this morning. From Job 21...

Seriously - where can you go to escape this globalization crap and live a more libertarian, free-market lifestyle with a sound money standard. ...that they wouldn't still be able to track you down and extract their pound of flesh - while perhaps confiscating everything and putting you in prison or executing you? I can dream about a few different states in Mexico, or Costa Rica...question the stability of El Salvador, Nicaragua, Honduras, Guatemala. One regime change and you go from having a peaceful life to losing everything. Could move to Texas (I'm native) or Tennessee...or Wyoming or maybe Montana but the weather there is HARSH. I would hope all of those states would go down swinging, at least. And at the end of the day, we have adult daughters...and GRANDSONS. They aren't going to move with us, and I don't want to strand them...even though one of the daughters w/grandsons is 2 timezones away. My long term plan is staying in Colorado in current house and keeping cabin for more seclusion. Then perhaps buy a house in Texas and a house in Central or South America. Where would you go if you had to become an expat that strongly values freedom? #asknostr

Davos Bacchanal Redux

It's Davos Day!

Irony of driving to the gym in -8° (-28° windchill), and listening to Alex Epstein talk about the climate catastrophizing for global warming. The opposition isn’t just anti-fossil fuel (and nuclear)… They are anti-humanity. We are the carbon they are trying to eliminate.

Joe Consorti - with @Nik Bhatia always does excellent analysis accompanied by easy to understand charts. Of course, the chart subject matter is extremely sobering! Check out the number of people with 2nd jobs or 2 full time jobs!

Does anyone else just want to punch someone in the face whenever they hear "public-private collaboration"?? Will Davos be running an Event 301 in their further advancement of eugenics and globalism?

At Davos, WEF to warn of a 'Disease X' with '20x more fatalities' than Covid-19

Event 201 all over again?

Talking trading friction and multiplier effects with big money on the sidelines. https://ckarchive.com/b/xmuph6hrowk60urnppvnqc03lpkll

Guess I need to set aside that lamb burger I planned on eating…and scarf some peanut M&Ms 🤡

"The key here is that Depressions don't fall from the sky. They're not divine retribution for exploiting the proletariat. No, Depressions are made in Washington."

What Would it Take to Get a Depression

So far this year my base case on the economy has been that we're repeating the 1970's stagflation.

The preying on minors and homeless is especially incredible to me...followed closely behind going after drug addicts and mentally ill!

Government Assisted Suicide and Death

Canada style. WEF-trained young leader Justin Trudeau seems to have found a way to reduce government expenses. Coming soon to other WEF client states!

Like a little coffee with your sugar?

Eat your meat…

Great post - via James Lavish - about Fed Pivots and how they relate to market crashes, unemployment, etc. I was hoping for a nice pause with hints of a full pivot later in 2024, to have a little stock market run up (or a full blown melt up like what David Hunter is forecasting). Take some profits off the table, be aggressively DCA'ing into #bitcoin during that runup, then watch Bitcoin take off because just too much rocket fuel coming from too many sources NOT to run up...plus gotta get rid of that fiat melting ice cube anyway. https://ckarchive.com/b/d0ueh0h4d27mrck4xx64otmogp444

This TFTC podcast will make you bullish on #bitcoin number go up - but cautious and concerned about the repercussions of Blackrock owning/controlling so much Bitcoin. And Fred Krueger may be a great example of people who just want to trust the ETFs because... - they've made a lot of their money that way, or - it is super convenient and doesn't run risk of losing your keys, or - less likely to have Elizabeth Warren attack it, or - you have a 401k that you can't move to an IRA and you want to have Bitcoin exposure without going to Microstrategy or GBTC. In the meantime, while having eyes wide open about all of the above, this may be the best time yet to push whatever chips you have into the pot. I'm looking at other assets that I have like whole life and annuities (I'm 55).

Apple Podcasts

#467: The ETF Will Push Bitcoin To $500k with Fred Krueger

Podcast Episode · TFTC: A Bitcoin Podcast · December 12, 2023 · 2h 5m

Been known to happen in our house…

==== the evolution of justification is always the same: - deny - minimize/claim this was the plan - claim this is a good thing - blame it on you once it was obviously bad see? ===

the cantil-lying effect

how printing money entrenches wealth and power at the expense of everyone else

Almost a million people took a hardship withdrawal against their retirement accounts last year (up 30%)...you know the next few years are likely to be much worse. Of course, that results in an entire generation being even LESS prepared for retirement than the current generation. #bitcoin fixes this when it comes to inflation in the long-term. However, it doesn't completely fix it because some folks still have to learn to not buy on leverage...and to "spend less than they make". They then migrate to holding a few months cash...and that longer-term rainy day savings should be in bitcoin vs the slowly melting ice cube of fiat.