Tuesday, January 25, 2022
Mitochondrial Health

The best exercise for health – Diet Doctor Podcast



Exercise can be an important component of overall health and healthy weight loss. But which type is better? Does traditional cardio really burn more fat? Or, is interval training the best for fat loss? And what does interval training even mean? Plus, if you’re fit, does that mean you are healthy?

In this episode, we cover these topics and more with leading HIIT researcher Martin Gibala, PhD, and leading aerobic exercise proponent Phil Maffetone, founder of the MAF Method.

Table of contents:
0:00 Introduction
2:25 Phil Maffetone
3:42 Aerobic trainings for health and fitness
9:45 The general advice for exercise progression
18:39 The correlation of exercise and fat mass
24:41 About ketosis, fat burning and exercise
28:49 The intersection among food, training and unhealthy athletes
38:54 About Phil Maffetone’s research
40:53 Martin Gibala, PhD
41:38 High-intensity interval training (HIIT) for health
49:46 Minimum recommendation for a HIIT duration
56:42 About overtraining, after-burn effect, and fat burning
1:04:18 Avoiding overtraining and the importance of exercise metrics
1:10:22 The relationship between glucose and insulin
1:12:41 Conclusion

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31 thoughts on “The best exercise for health – Diet Doctor Podcast
  1. Cyclists with good aerobic fitness who don't tend to run or walk a lot should be careful when starting training for a run as they could overwork their feet too quickly and be liable to suffer tendonitis which could set them back months.

  2. The first guest mentioned Applied kinesiology. Per wiki "Applied kinesiology (AK) is a pseudoscience-based technique in alternative medicine claimed to be able to diagnose illness or choose treatment by testing muscles for strength and weakness."

  3. Everyone talks about running but my goals are to backpack 15ish miles a day, for 6 days, then repeat for 6 weeks. I don’t know of any trainers that can address the mileage issue on top of the day after day issue. Oh, while carrying everything I need to survive and succeed on my back. Anyone know of a method that can train me for that?

  4. Something is better than nothing, choose sustainable activity you can handle and progress from there, dont drink calories or snack on carbs—fry an egg or 2, beef jerkey, sunflower seeds , carbmaster yogurt etc…

  5. `A year ago I lost 40 pounds in 2 months on keto and have kept them off for a year. That's about all the weight I needed to lose. The problem is that I also lost muscle mass as well and ended up noticeably, to me, less strong than I had been before the weight loss. I'm healthier but although a year ago I got off 4 hypertension meds I now need to go back on one of them with my BP in the 170/100 range. I would have been better off losing the weight more slowly.

  6. If you ( for example ) weigh 500 pounds and just trying to get out of bed and stand up causes you respiritory distress and massive pain in your ankles, knees, hips and spine … then your aerobic baseline is to all intents and purposes going to be ZERO and you are nowhere near fit enough to be even worrying about which kind of exercise is best for you right now !!! What YOU need to do is to stay in bed and eat a hardcore Carnivore diet restricted to 1,000 calories per day ( for what good the figures on product labels are ) making sure to get adequate protein ( 1.6 to 2 grams per kg of your ideal weight ) and using the fat content to adjust the calories down to 1,000 … this way, you will burn approximately 500 calories per day without having to lift a finger because we use around 1,500 calories a day just for everyday, staying-alive metabolic processes like breathing and staying warm and brain activity etc' even if we are completely sedentary ! Once you have shed enough weight and started to reverse your insulin resistance thereby taking you out of cell-starvation / energy-conservation mode … THEN you can start with some very light excercise such as walking to the end of the bed and back to get your heart rate up a little bit and get some super-filtrated blood imbibed into those joints that don't have a vascular blood supply and eventualy, one day, you may indeed perhaps come to a point where you need to consider whether to do aerobic or or interval or resistance training !!!

  7. Phil Maffetone is a national treasure. It's heartening to see my favorite low-carb doctors start to recognize his contributions and I can't wait to listen to this one! I've adhered to a fairly strict LCHF, whole-food way of eating since 2015 entirely due to Dr. Maffetone and his "2-week test." I had just turned 50 at the time and had begun following his training approach for recreational long-distance running, and although I wasn't too concerned with my diet at first, I did have a vague awareness that my love for pasta and other carbs might be causing me to gain a little weight. Boy, did his 2-week experiment open my eyes! I've been voraciously reading, listening and learning everything I can about metabolism ever since. I think the original DD website was one of the first resources I found online in 2015 and I continue to be a DD member to help support this important work.

  8. Thanks – Easy listening and all a common sense approach to a healthy lifestyle. Pleased that the importance of good nutrition was included.
    Regarding exercise – 'variety is the spice of life' or an earlier saying, 'variety is the soul of pleasure'

  9. Sprinting (2-3 x 20-second sprints a few times per week) definitely helped improve my HRV and resting HR tracked with Oura ring. I haven't really tried longer/slower cardio

  10. I started Maffetone Method training 11 weeks ago. When I started, I had to go so slow that I was barely jogging, and mostly walking. Averaged over 10:00/km and could only do about 3 or 4 km. I am now jogging for up to 10km and my times are around or below 9:00/km. Still slow, but getting faster while keeping my heart rate at or below 142.

    Today I did 6km and my average pace was 8:41/km!

    I’ve been documenting my progress on YouTube. ☺️

  11. Has the human body changed since all these different training ideas are pushed-forth a few decades ago? Nope, no changes to the human body but the way ~experts get $ out of your pocket and into theirs has changed with all these fades.

    Understand what both of these guys are talking about, ESP FOOD INTAKE, and you will be OK. Just do almost anything and the heart will respond according. But cut CARBS downward … It is that easy and simple 🙂

  12. Another keto propaganda. Insulin resistance is caused by intake of fat that leads to intramyocellular lipid.
    Vegan for 16 years with high intake of WFPB diet w lots of fruits, vegetables, whole grains, and legumes. The best athletes are vegan.
    🌱🌱🌱🌱🌱♥️♥️♥️

  13. What a wonderful, wide-ranging conversation with both experts on the importance of exercise. Diet Doctor is going to be remembered in the new LCHF world of various epiphanies relating to nutrition and fitness as a single point destination. No other site is giving us this range of knowledge, wisdom and tools to help us build ourselves back better (not to get political 😎)

    Again, Bret coming through with his questions that cater to possibly everyone on the fitness spectrum. Dr Scher, you, sir, are brilliant. Please take a bow. You speak for so many millions of us. Cherry on top being how engaged you are in every. single. conversation.

    I appreciate this podcast oh so much. More power to you and Diet Doctor 🔥👏🏼

  14. Thanks for this, but for me, you hit the nail on the head when you said, "You can't out-run a poor diet"

    And that's what the majority of overweight people can't get their heads around.

    I'm a strength and conditioning coach with many years of experience, from elite athletes to the average man/woman on the street.

    Every single average man/woman without fail could not believe my opening statement to them as a new client (if their goal was weight loss)

    I'd always start with, "You're not going to lose weight in the gym training with me" They were gob-smacked at that statement.

    And then I'd explain why, and that I would educate them about eating healthier, but more importantly, LESS FREQUENTLY! There's the key right there, FREQUENCY

    I personally eat in a 2-hour window ONLY. I've lived the OMAD, Low-Carb lifestyle for the past 6 years, NO EXCUSES! 365 days a year, YES, even Christmas day.

    I provide all the visual proof. I Walk the Walk not just talk it! Head over and see everything from explanations, food prep, exercise. But what you'll see most in bucket loads is, No Excuses/Commitment/Discipline/Zero Delusion!

    Remember, There is no tomorrow

    Good luck – Leo Low-Carb Lion

  15. What about HIIT and blood pressure? I was advised by a cardiologist not to do it as it would raise my systolic blood pressure over 200 and that would be dangerous.

  16. Just follow the advice of Jack LaLanne. He has more 1) awards, 2) honors, 3) inventions and 4) patents than any of these guys put together in an entire group!

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