In which I ponder the limitations and futility of obsessing over "optimal" and how 8 week studies may mean very little in the long run.  (and the long run is all that reallly counts?)

In preparation for article/speech that I want to write, I wanted to do a consultation with Dr. Doug McGuff both to check my understanding and to make sure I didn't make too many errors in describing the science behind my latest distinctions:

1.  The difference between so called optimal and good results is very small and is likely irrelevant in the long run.  In fact, what may be optimal for one goal may well be detrimental to a different goal.  (health vs performance being just one example)
2.  Obsessing over "optimal" may in fact be an obstacle to "good" results.
3.  Expanding on Doug and John's suggested definition of health as being largely dependent on balance between anabolic and catabolic states. As an over riding principle, in the absence of which, most if not all other discussions on what's "good" or "bad" for you or for your health or for your results, are not necessarily wrong but wholly incomplete and besides the point without this context.  (straightening deck chairs on titanic)
4.  We discuss also why many studies for reasons above, and others may bear little relevance to real world results.  (among many shortcomings, I don't care what you can accomplish in 6, 8 or 12 weeks.... because I and my clients are hopefully planning our health and fitness for a lifetime)

This is my response to a question from a new client as to what this individual could expect.  I know it's going to sound somewhat evasive in terms of stopping short of specifics, however the reality is, in my opinion, that the answer truly is "it depends".

I've tried to list all the factors that can come into play that will increase or decrease what one can expect, with the "quality of the stimulus" (the workout itself, which is the only part I'm involved in) being only one of many factors..

Enjoy. Sharing and Subscribing is greatly appreciated!

In this one, we delve into the relative reliability of different types of studies when it comes to exercise and/or nutrition.  In particular, epidemiological studies vs RCT's when double blinded, selection biases accounted for and large enough samplings and/or times to make conclusions more or less objective.

When looking at many studies, we often only go to the "headline" and don't really check how well or poorly studies were done and whether the "headline" should be taken with however many grains of salt.

Studies can be used to sell things and either the way they are done, or how the results are communicated can lend itself to a message that is less than objective.

We also discuss the growing popularity of TRT, (testosterone replacement therapy) and some of the pros and cons.

Speaking only for myself and not Dr. McGuff, this is a trend I personally find somewhat worrisome.  The pharmaceutical industry stands to make a lot of money from this and, in my opinion is very prone to emphasizing the benefits and glossing over the side effects.

Dr. McGuff points out that with any drug, how significant the therapeutic (desirable) effect, is often proportionate to how significant the side (undesirable) effects are as well.

For me, I'll just go on fighting Father Time without the aid of pharmaceutical companies because my level of trust with those entities has never been lower.

Below is link to youtube version


https://youtu.be/jgOVYP_-49g

Jerome and I are both preparing for a bodybuilding competition of this recording.  Jerome in November 2023 and myself in April 2024.

Please note these are both fully natural drug tested contests.

Together we go through a powerpoint presentation that he did on his youtube channel... I will link to it.... also, I'll include the youtube version link of this conversation as on audio, obviously you will not see the slides...

We got so into into it, that we started with a plan to last an hour and we went for over two!

Hope you find informative....

Here is link to youtube version: 

https://youtu.be/tg0ILIxLid8

Below are links to Jerome's youtube channels and his training business website

https://www.youtube.com/@jerome.armstrong

https://www.youtube.com/@18minutefitness

https://18minute.fitness/

In this second instalment, Daniel and I cover a wide range of topics, some of which deal with what truly matters in exercise and what might not be worth agonizing over.

This shows that after long journeys, that start with the simple, then delve into much complexity, the destination often winds up right back at the simple.

Daniel was (still is?) a Master Superslow instructor who worked closely with Ken Hutchins and did extensive testing with MedX medical lumbar machine.

He has an amazing grasp thanks to both his extensive experience and his critical thinking.

Check out his youtube channel: 

https://www.youtube.com/@exercisethoughtsanddiscussions

I really enjoy doing these and this one was a special treat.  

Mark is an advocate of intelligent, brief, intense exercise and practices the carnivore diet which he credits with dramatically improving issues he's had with autoimmune ailments.  

Mark is a super nice guy with whom I share many commonalities

but mostly, I like the combination of his critical thinking, and "humility" (awareness of confirmation bias)..... as well as his respect for those who may disagree with him.


On facebook,  look for Mark Strough OR Mark of Health OR Mark n Lori Strough OR Mark's Health and Nutritional Group.

As fellow fans of both rational strength training and philosopher Ayn Rand, I really hit it off with Hawk. 

This was one of my favourite interviews, and hope to do more in the future.

He is located in Brisbane, Queensland, Australia.  

In the past he's competed in both kickboxing and bodybuilding and today he trains clients, as I do, on a one on one basis, using primarily MedX equipment.

https://www.facebook.com/groups/758774734210078

If you search "High Intensity Training (H.I.T.) Australia Pty Ltd" or "Hawk Allerby" on facebook you'll find his facebook group and profile.

If you're in that part of the world, check him out as he will almost surely be the best trainer you can find!

I recently became aware of Jerome through the facebook page, "Mark's Health & Nutritional Group" where his youtube channel was recommended.

After listening to a few of his videos, I was very impressed.

First off, I was impressed by the thoroughness with which Jerome had done his homework, not just quoting study results he'd read or heard about, but rather evaluating various studies after having perused them closely and scrutinizing methodology.

Secondly, I found his attitude very refreshing, as he continuously remained open to new information: instead of positioning himself as a final authority, he asked for and welcomed challenges to his assertions, showing a willingness to continue to learn and possibly change his views if presented with relevant facts.

Finally, I enjoyed listening and seeing the way his mind works, drawing his points from his own rational and conscious reasoning, rather than parroting other "experts" avoiding any appeals to authority.

This was a fun interview, and I am planning on doing at least one or two more with Jerome in the future.

For those near his facility in Grafton, Wisconsin, I highly recommend taking advantage of his exercise instruction.

Links below to find out more about Jerome.

https://18minute.fitness/

https://www.youtube.com/@18MinuteFitness

https://www.youtube.com/@jerome.armstrong

https://www.facebook.com/groups/Markhit

Have been a long time fan of Richard's "MedFitness minute" quick videos that make salient points about health and exercise.  And am impressed at his diligence of never missing a day!  (as far as I know)

Richard has a degree in nutrition and is a long time proponent of rational exercise.  He is very knowledgeable and does a great job with his clients.  For anyone near St. Charles, Illinois, you can get a free introductory session!

for youtube video:  https://youtu.be/AeENwQCvq3Y

The MedFitness Blog is also an amazing resource:

http://medfitnessprogram.com/

https://www.youtube.com/user/MyMEDFITNESS/videos

https://www.youtube.com/@MyMEDFITNESS/shorts

http://medfitnessprogram.com/blog