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Danny Lum, PhD is the head of strength and conditioning at Singapore Sports Institute. He started his research on isometric training in 2018 and has since gone on to publish more than 15 papers on the topic.

In our conversation, we discuss:

* The two types of isometric training

* The greatest benefits of isometric training

* How Danny adjusts isometric training programme for different sports

And much more.

My three favourite takeaways:

* You don’t only improve strength at the isometric joint angle you train at

* Isometric is more effective than other training methods in training tendon stiffness

* Both isometric and plyometric was found to improve running performance, but only isometric improved running economy

See complete show notes here.

Where to find Danny Lum, PhD:

Website: https://www.dperformanceconcept.com/

Instagram: https://www.instagram.com/dannylum82/

X: https://twitter.com/dannylum82

LinkedIn: https://www.linkedin.com/in/danny-lum-phd-cscs-asca-l2-14958544/

In this episode, we cover:

0:00 Trailer

0:17 Isometric workshop announcement

0:47 Who is Danny Lum?

2:38 Life before discovering isometric training

3:13 Discovering isometric training

5:14 Sports Danny took for strength and conditioning

5:47 The two types of isometric training

6:53 Benefits of isometric training

8:16 Is isometric relevant for all sports?

9:29 Isometrics for people who don’t gym

10:15 Times when isometric are not in training plan

10:50 Is isometric boring?

11:38 Exercise progression for isometric exercises

11:58 Danny’s bench pull study

15:30 Isometric exercises at home

16:15 Isometric progression for rehab

17:21 What joint angle to train at

18:50 Does isometric training only improve strength at an angle?

20:22 Relation between isometric-tested strength and running

21:46 Sustain isometric vs rapid non-sustained contractions

23:27 Isometric and plyometric contrast training

24:59 DSI vs IMTP peak force during early epoch

30:12 Determining 1RM squat using isometric squats

33:38 Upcoming studies

34:21 Surprising benefits of isometric contraction for sedentary

35:18 Is isometric training suitable for kids?

36:19 How isometric and plyometric improves running differently

39:38 Ways to contact Danny

In this video, our founder Jing Zhi talks to prof Andrea Maier about her takeaways from the recently concluded conference 'Unlock Healthy Longevity: Supplements.'

➡️ Featured Guest: Prof Andrea Maier
LinkedIn: https://www.linkedin.com/in/andreamaierprof
Profile: https://discovery.nus.edu.sg/19564-andrea-britta-maier

➡️ Host/Founder: Jing
LinkedIn: https://www.linkedin.com/in/jing-zhi-chua/
Instagram: https://www.instagram.com/jingzhi.chua/

➡️ Centre for Healthy Longevity
Website: https://coe.nuhs.edu.sg/Centre-for-Healthy-Longevity/Pages/default.aspx

➡️ 'Unlock Healthy Longevity: Supplements' Conference
Website: https://chl-summit.com/

➡️ Academy for Healthy Longevity
Website: https://longevityacademy.sg/

➡️ Affiliate links
Mito Health: https://bit.ly/3UBEt3G
Athletic Greens: drinkag1.com/ALLWIN

➡️ ALLSET (Healthy Ageing Consultancy)
Website: https://allset.sg​
Newsletter: https://allset.substack.com/
Instagram: https://www.instagram.com/allset.sg
LinkedIn: https://www.linkedin.com/company/allset-singapore
Facebook: https://www.facebook.com/allset.sg

➡️ ALLWIN (Our Platform/Startup)
Website: https://allwin.co
Newsletter: https://allwinbulletin.substack.com/
Instagram: https://www.instagram.com/allwin.co/
LinkedIn: https://www.linkedin.com/company/allwin-services-pte-ltd/

0:00 Trailer
0:46 Introduction
0:59 Channel updates
2:01 Main conference takeaways
3:58 How much evidence is there for longevity supplement in humans?
6:24 How should consumers interpret supplement research?
8:51 Things to know about measuring our own NAD levels
10:38 How can the supplement industry be better regulated?
12:49 What supplements should I take?
13:08 Will a large supplement study showing positive benefit be game-changing and how far are we away from that?
16:50 Are decentralised trials next?
17:20 Upcoming projects
19:44 Why we should consider a precision medicine approach
22:09 Will longevity supplements impact public health?
25:13 Efforts to grow the longevity medicine community of professionals
26:36 What are some stones unturned at the conference?
29:06 What's next for the conference?

In this episode, our founder Jing Zhi reviews Dr Peter Attia's supplement list with Naras Lapsys, PhD, dietitian at Chi Longevity and Chi Tree Health.

➡️ Transcript: https://allwin.co/content/naras-lapsys-phd-dietitian-reviews-peter-attia-s-supplement-list-health-geeks-ep-15

➡️ Try Athletic Greens: drinkag1.com/ALLWIN

➡️ ALLWIN (Our Platform/Startup)
Website: https://allwin.co
Newsletter: https://allwinbulletin.substack.com/
Instagram: https://www.instagram.com/allwin.co/
LinkedIn: https://www.linkedin.com/company/allwin-services-pte-ltd/

➡️ ALLSET (Healthy Ageing Consultancy)
Website: https://allset.sg​
Newsletter: https://allset.substack.com/
Instagram: https://www.instagram.com/allset.sg
LinkedIn: https://www.linkedin.com/company/allset-singapore
Facebook: https://www.facebook.com/allset.sg

0:00 Trailer
0:49 Introduction
1:02 Guest profile
1:13 Sports and Healthy Ageing Lab
2:16 EPA and DHA
9:44 Vitamin D
17:15 Magnesium
20:42 Methyl folate and B12
25:30 Vitamin B6
29:14 Baby aspirin
33:23 Daytime vs nighttime supplement
42:35 Changes, Athletic Greens, Pendulum

In this episode, our founder Jing Zhi talks to sleep psychologist Julian Lim, PhD, co-founder of Somnus Sleep Wellness to chat about the impactful of mindful practices on sleep.

Topics covered include therapy options like Mindfulness Based Stress Reduction, Mindfulness Based Treatment for Insomnia, and Cognitive Behavioural Therapy.

🤗 Transcript and exclusive partnership deal: https://allwin.co/content/mindfulness-based-therapies-for-better-sleep-health-geeks-ep-13

😴 Somnus Sleep Wellness
Website: https://www.somnuswellness.com/
Instagram: https://www.instagram.com/somnussleepwellness
Facebook: https://www.facebook.com/somnussleepwellness


🏆 ALLWIN (Our Platform/Startup)
Website: https://allwin.co
Newsletter: https://allwinbulletin.substack.com/
Instagram: https://www.instagram.com/allwin.co/
LinkedIn: https://www.linkedin.com/company/allwin-services-pte-ltd/

✅ ALLSET (Healthy Ageing Consultancy)
Website: https://allset.sg​
Newsletter: https://allset.substack.com/
Instagram: https://www.instagram.com/allset.sg
LinkedIn: https://www.linkedin.com/company/allset-singapore
Facebook: https://www.facebook.com/allset.sg
WhatsApp: +6581011060​

0:00 Trailer
2:01 Introduction
2:15 Latest ALLSET updates
2:34 Julian Lim, PhD's research background
4:49 Results of sleep studies done in Singapore
6:51 Mindfulness led to counter-intuitive EEG findings (electrical data)
8:51 Does 'good sleep' require rethinking?
9:10 Results of studies on monks
10:23 Do monks sleep faster?
11:03 Challenge and limitations of research on monks
11:39 What happens during your first session with Julian?
12:23 What are the treatment options for insomnia?
13:32 How sleep hygiene can backfire and what can you do?
15:34 Is sleep a skill?
16:11 How is mindfulness as an intervention for better sleep?
18:31 For mindfulness practice, is frequency or duration more important?
19:34 What should you do post mindfulness intervention program?
20:37 What is the state of research on mindfulness apps?
21:14 What are some insights from local studies done on mindfulness?
23:05 Does staying mindful get easier?
23:43 How are sleep questionnaires and trackers utilised for mindfulness programs?
24:51 Is your sleep considered 'good' if you're satisfied with it?
25:54 What are the implications of not sleeping enough?
26:48 How do we prioritise sleep routine vs duration vs catching up on weekend?
28:31 Are there different mindfulness exercises for different sleep conditions?
29:52 Which mindfulness exercise make you more alert before bed?
30:37 Should you try mindfulness exercises if you're skeptical?
31:22 Can you opt for other sleep therapies first then try mindfulness later?
32:05 How do Cognitive Behavioural Therapy and mindfulness-based treatments compare as interventions for better sleep?
33:53 Will your insomnia come back after you stop practicing mindfulness?
34:48 Julian's parting message
36:08 What's a useful checklist for you to analyse your own sleep?

In this episode, our founder Jing Zhi talks to Dr Alfredo Franco-Obregon to find out the science behind QuantumTX's BIXEPS machine as well as its benefits.

➡️ Transcript: https://allwin.co/content/tech-for-age-defying-muscles-quantumtx-health-geeks-ep-11

➡️ ALLWIN (Our Platform/Startup)
Website: ⁠https://allwin.co⁠
Newsletter: ⁠https://allwinbulletin.substack.com/⁠
Instagram: ⁠https://www.instagram.com/allwin.co/⁠
LinkedIn: ⁠https://www.linkedin.com/company/allwin-services-pte-ltd/⁠

➡️ ALLSET (Healthy Ageing Consultancy)
Website: ⁠https://allset.sg​⁠
Newsletter: ⁠https://allset.substack.com/⁠
Instagram: ⁠https://www.instagram.com/allset.sg⁠
LinkedIn: ⁠https://www.linkedin.com/company/allset-singapore⁠
Facebook: ⁠https://www.facebook.com/allset.sg

In this episode, our founder Jing Zhi talks to Anna Milani, founder of SPARKD, a brain fitness gym, about insights on cognitive motor training she learned through the years.

➡️ Transcript and exclusive partnership deal: ⁠https://allwin.co/content/how-does-cognitive-motor-training-work-health-geeks-ep-14

➡️ ALLWIN (Our Platform/Startup)
Website: ⁠⁠https://allwin.co⁠⁠
Newsletter: ⁠⁠https://allwinbulletin.substack.com/⁠⁠
Instagram: ⁠⁠https://www.instagram.com/allwin.co/⁠⁠
LinkedIn: ⁠⁠https://www.linkedin.com/company/allwin-services-pte-ltd/⁠⁠

➡️ ALLSET (Healthy Ageing Consultancy)
Website: ⁠⁠https://allset.sg​⁠⁠
Newsletter: ⁠⁠https://allset.substack.com/⁠⁠
Instagram: ⁠⁠https://www.instagram.com/allset.sg⁠⁠
LinkedIn: ⁠⁠https://www.linkedin.com/company/allset-singapore⁠⁠
Facebook: ⁠⁠https://www.facebook.com/allset.sg

In this episode, our founder Jing Zhi talks to Dr Foo Gen Lin, an orthopaedic and endurance athlete, to chat about running, ageing, and arthritis.

Transcript: https://allwin.co/content/running-old-age-arthritis-health-geeks-ep-12

➡️ Dr Foo Gen Lin
Website: https://apexsportsclinics.com/
Clinic Instagram: https://www.instagram.com/apexsportsclinics/
Personal Instagram: https://www.instagram.com/gen.foo/

➡️ ALLWIN (Our Platform/Startup)
Website: https://allwin.co
Newsletter: https://allwinbulletin.substack.com/
Instagram: https://www.instagram.com/allwin.co/
LinkedIn: https://www.linkedin.com/company/allwin-services-pte-ltd/

➡️ ALLSET (Healthy Ageing Consultancy)
Website: https://allset.sg​
Newsletter: https://allset.substack.com/
Instagram: https://www.instagram.com/allset.sg
LinkedIn: https://www.linkedin.com/company/allset-singapore
Facebook: https://www.facebook.com/allset.sg

0:00 Preview
1:33 Introduction
1:47 Latest ALLSET updates
2:06 How to determine if you are fit to run
4:24 Using PAR-Q as an assessment tool for running criteria
4:54 How previous injuries affect your running
5:44 Are we more injury prone as we age?
6:46 General advice for shoe selection
9:46 Common running injuries
12:50 How to differentiate between soreness and injury
13:28 Is it safe to run with knee pain?
14:39 Can excessive running cause osteoarthritis?
17:26 Causes of osteoarthritis
19:40 Solutions for primary and secondary osteoarthritis
22:47 Considerations for treatment options
25:05 Comparison of surgical options
28:33 Post-surgery concerns
30:00 Supplements for arthritis
31:32 Parting message