Weight lifting and crossfit may conjure up images of grunting and big muscles.

That’s because we don’t often think about the longevity and anti-aging properties associated with weight lifting …

Or how weight lifting can increase psychological resilience and transform the timid into the confident.

Watch the interview and read the full show notes: http://highintensityhealth.com/184

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And when it comes to long-term fat loss, weight lifting is possibly the most effective modality one can embrace.

Sought-after naturopathic doctor and avid strength athlete Dr. Amanda Milliquet discusses all this and more.

She shares the science of muscles and movement and tells a few transformation stories about how barbells shifted the once-shy into strong beings—in and out of the gym.

You might like these key takeaways:

11:22 Strengthening the rhomboids: Stretching the major and the minor pectoral muscles is the first step
14:43 Sleeping: Turn off your screens at least one hour before bed
18:00 Foam rolling: Dr. Milliquet finds foam rolling to be very valuable. Cushy rollers are not helpful—if you’re not in pain, you’re not doing much.
19:06 Decreasing inflammation: Taking fish oil supplements and eating a healthy diet help fight inflammation. Happiness is a huge part of health.
21:20 Crossfit carry-over
25:02 Fat loss: If you want to lose weight, you need to lift heavy weights
28:36 Deadlifts: Use your hamstrings for deadlifts. Romanian deadlifts are good. For engaging the glutes, the Russian kettlebell swing is best.
37:05 Muscle-building tips for women: Push yourself to the limit. Create muscle fiber damage, so it comes back stronger. Make sure that you are eating enough protein.
38:46 Dr. Milliquet’s favorite nutrient: German chamomile (Matricaria chamomilla) is her favorite herb. It’s a calming tea.
39:48 Dr. Milliquet’s morning routine
45:15 Dr. Milliquet’s elevator pitch

Watch the interview and read the full show notes: http://highintensityhealth.com/184