002 - Build Muscle, Strengthen Bones, Lose Fat, with Rick Brunner

Rick Brunner is an applied scientist and health coach with 35 years of experience educating many professional- and college coaches and athletes, as well as several thousand middle-aged and senior men and women. His passion is educating people over age 40 how to build strong muscles and bones while burning fat.

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Program Notes: 5:07 … Not just people 40 and up, also young men are concerned about hormone drop. 6:37 … The importance of the scientific data in the journals. Examples of how to exercise. 11:21 … Functional stress on the body through exercise: burning fat and building muscle. Where and how to exercise. 14:56 … Resistance exercise and stimulating brain activity through a protein called irisin, produced in muscle contractions. 16:25 … Statistics (Johns Hopkins University) about warning for rise in central obesity by the year 2030. What can we do now? What part do we the people not understand about this prediction? 19:57 … Weight Loss versus Fat loss. Understanding mitochondria. Brown fat cells - white fat cells - beige fat cells. Subcutaneous fat, fat cells in the belly, fat around the organs and muscles (fatty muscle). Glucose Transport-4 (Gluc-4), Insulin’s role. 27:57 … High Blood Sugar is a muscle problem. What are the four pillars to work on this issue: Diet - Exercise - Intermittent Fasting - Supplements.  31:43 … Rick’s approach to Intermittent Fasting. What is “mTOR?” What is AMPK? What is “PGC-1alpha?” Anabolic/Catabolic. The problem with yo-yo diets. What does the term “glycemic” mean?  38:29 … Over-fat versus Over-weight. How to figure out fat loss? Look in the mirror and/or use tape measure. Now, what is your plan?  42:16 … Exercising later in the day, followed by eating late? How about making shakes? Rick’s eating plan is different than it will be for others. Perhaps it’s better to have a big lunch. What fats to use in a shake.  47:29 … More research studies. Mitochondria and ATP. Fat cells can turn into inflammatory cells, perhaps causing systemic pain. Autophagy or Mitophagy: cleaning out the trash. The difference between flow and stagnant pond. We want to make more new mitochondria. 54:55 … Working on the neuromuscular system with the four pillars as well, especially as we get older. We have to create the environment for our own future.  56:37 … Diet and the importance of digestion. What do carbohydrates do to us? What’s the function of the digestive tract? Are probiotics the answer to our intestinal woes; or do we need to look higher up the tract? Jacobus explains his understanding of what happens during digestion, and why the stomach and duodenum are so important. 1:12:29 … How does this affect the Gut-Brain axis? The dangers of proton pump inhibitors on the importance of stomach acid. Symptoms of gas, bloating, acid reflux, GERD, etc. and too much/too little stomach acid.  1:17:09 … How do we still get energy if we are not breaking-down and absorbing our food? Efficiency versus stagnation. 1:21:15 … COVID has affected the older generation in their flow. It just depends on how we adapt to the viruses we are exposed to. This has caused stress; how we need to create functional stress. We need to have that “plan” in place. Rick explains his workout routine. 1:28:35 … Confusion about taking supplements/pills with your food. Your “plan” will work with the right timing. Rick’s development of new supplements to support his four pillars. How many hours are considered fasting; and what is a fat-burning cycle? 1:34:16 … How couples can avoid becoming complacent. The dynamic between them is important to have success. We all need to lose unnecessary weight.  1:39:29 … The body is very complex; science about it is ever-changing. Rick’s upcoming paperback book. Today 5% of people over 65 year old are healthy; the rest are not. In part because they don’t do it because they don’t know where to start and how to create a p