Lifting vs. Cardio, which should you do first? (A thread)

Many folks are strapped for time and trying to optimize their workouts for maximum results. This often means doing cardio and weight training on the same day

Let me start by saying, if you’re in the gym exercising, you’re crushing it

You don’t need to be there 6 days a week to get results

However, if you’re combining cardio and weights, the age-old question remains: Which one should be done first? In this month's issue of my research review, REPS, we covered a new study that examined the effects of concurrent training. (PMID: 40040838)

Concurrent training refers to training programs that include both cardio and resistance training.

This technique can be polarizing in the fitness space.

However, I’m less interested in someone's personal bias and more interested in what research reveals about what order is best if you do both

Let’s look at the science.

LDL & ApoB levels don't matter for heart disease?

Let's talk about the Keto-CTA LMHR study (PMID: 40192608) that got everyone pissed off

I'm late to the party & don't have a ton more to add other than what people like @DrNadolsky & other's have pointed out but for those who may have not seen these other takes I'm going to give my take

The core claim of this study is that LDL-Cholesterol & ApoB levels do not correlate with plaque progression

But let's look at the actual data shall we? This study, conducted by a group that includes some high-profile keto influencers has rightly been criticized for its conclusions.

It’s an object lesson in the importance of reviewing studies in depth before giving credence to the results.

Especially when the research is conducted by a group with a clear and public bias, and when the findings fly in the face of the vast majority of other research.

To be clear, the potential for bias and/or results that challenge the status quo are not reasons in and of themselves for dismissing a study.

"I ate in a calorie deficit and didn't lose weight!"

NOPE. You ate in what you thought was a calorie deficit or maybe what a calculator said was a deficit...

But if you didn't lose weight over time, it wasn't a deficit by definition

So what gives with people who swear up & down they eat low calories & exercise but can't lose weight?

People are horrific estimators of their food intake & drastically overestimate their activity

The data will shock you... In a study of obese people who claimed they ate 1200 calories per day & could not lose weight, the researchers tracked their food intake & activity

The subjects underestimated their caloric intake by 53% & overestimated their activity by 47% (PMID: 1454084)

This after telling the subjects they would be tracking them & they still were that far off

They also measured their metabolic rate & total daily energy expenditure... & they were not slow, they had normal metabolic rates

The Carnivore Diet is NOT a panacea

Did you set a goal of losing weight in 2025?
Here’s one way NOT to do it: the carnivore diet

There are many healthy ways to drop pounds and get fit, but carnivore isn’t one of them

While I’m a pretty agnostic guy when it comes to what you eat, this is one diet fad I recommend you stay far away from

Here’s why... For those who may not know, a carnivore diet is a high-protein, high-fat diet made up entirely of animal products

You can eat all the beef, chicken, organ meat, fish, eggs, and butter you want. Some versions also allow cheese, milk, and yogurt in limited amounts.

No plant foods allowed, which means no fruits, vegetables, grains, nuts, or legumes

Some people do lose weight & feel better on it, but that doesn't mean it's a healthy diet

Do you need to train to failure to build muscle & get stronger?

When I was getting into bodybuilding circa 2000 there were many hotly debated topics but one thing that was not debated was how crucial training to failure was

Virtually every bodybuilding magazine emphasized not just training to failure, but BEYOND failure (drop sets, forced reps, super sets, etc) Intensity was EVERYTHING

But if the last few decades of research has taught us anything it's that dogma is often wrong. So what does the research say about training to failure? Before we dig in, let's define 'failure.' It has many different definitions depending on who you ask, but the most common is the following:

The point in a set at which you can't perform another concentric repetition without assistance

In the latest issue of my research review, REPS we dive DEEP into the latest science on training to failure for muscle growth & strength

Initially, a meta-analysis from 2021 suggested that training to failure produced more hypertrophy compared to not training to failure (PMID: 33555822)

Creatine and Brain Health 🧠

Creatine is one of the most well-researched and scientifically backed supplements for strength and performance

But the benefits don’t stop there

New research demonstrates an increasingly strong link between creatine and brain health

It may be time for creatine to emerge from the weight room and benefit more people than just the gym bros We now know creatine impacts the brain

Its main action is to supply quick energy to tissues with high energy demands. This is why it’s so effective for muscle performance

The brain is another high-energy-demand tissue, so it’s no surprise that it, too, benefits from higher circulating levels of creatine

However, up to this point, creatine supplements have primarily been promoted by the fitness community. It may be time for that to change

Coffee & other caffeinated beverages do NOT dehydrate you...

I remember when I was competing in bodybuilding & even during the early years of my powerlifting, this was a common claim

People said you were at risk of becoming dehydrated by consuming coffee & other caffeinated beverages

This is due to mechanistic data demonstrating that caffeine is a mild diuretic that works by inhibiting ADH production which increases urine production

But does this actually make a real difference in hydration? And what beverages are best to hydrate? If caffeinated beverages cause dehydration, then they should directly negatively impact hydration status

So what do the HUMAN RANDOMIZED CONTROLLED TRIALS say about coffee & other caffeinated beverages when it comes to hydration?

The results are pretty underwhelming (as usual when speculating based on mechanisms)

One study directly measured various beverages & their effect on hydration, urine production, electrolyte balance, & electrolyte excretion (PMID: 26702122)

They found that coffee, tea, cola, & diet cola were equally as hydrating as water🤷‍♂️

The truth about eggs

Eggs have a long history as one of the most persecuted foods on record.
 
The back and forth between “eggs are bad for you” and “eat all the eggs you want” is rightfully confusing.
 
In science, evidence develops gradually, is a comparison game and it’s also not uncommon for initial impressions to be disproven in the face of scientific rigor.
 
This is true of the lowly egg. A quick history of egg drama (PMID: 26506379):
 
1968 - The American Heart Association recommended no more than 3 eggs per week due to the newly understood association between high blood cholesterol and heart disease.
 
Throughout the 1970s and 80s, other organizations issued guidance to avoid DIETARY sources of cholesterol in an effort to reduce BLOOD cholesterol.
 
The link between foods that contain cholesterol and blood levels of cholesterol turned out to be less direct.

Can static stretching grow muscle?

We have learned so much about muscle hypertrophy over the last few decades it's been astounding

One of the main things we have learned is that the main driver of hypertrophy seems to be mechanical tension

But do you need resistance for mechanical tension? Theoretically stretching a muscle should provide mechanical tension... but is it enough to stimulate growth?

A new meta-analysis that we reviewed for my research review, REPS attempted to provide more insight In issue 30 of REPS, we analyzed a recent systematic review and multilevel meta analysis investigating that question. (PMID: 39340744)

Researchers set out to examine whether chronic static stretching had any effect on muscle hypertrophy and fascicle length

They also examined whether static stretching improved joint range of motion

Basically, will static stretching increase muscle size and length, and joint range of motion?

I talk a lot about losing weight, but what about those who are skinny & want to gain weight & muscle?

The vast majority of people focus on fat loss, but for people who grew up skinny like me, gaining felt hard

Do you want to gain weight?

Mostly muscle?

Here are my top tips Obviously, the most important thing for gaining muscle is appropriate resistance training

I could do an entire swipe series on that but in short

You need to train with enough intensity (close to failure), high or low reps seem to be equally effective

You need to do enough hard sets (volume)

You have to do it consistently over time

Health and fitness are long-term endeavors, and anyone who tells you differently is probably selling something.
 
“Lose fat fast!”
“Double your muscle size in 3 months”
“The #1 hack for better health!”
 
Keep dreaming homie 🙄
 
It’s human nature to seek immediate gratification. Trust me, I’m just as drawn to the lure of fast results. But many things worth having take time, including physical and mental health What if I told you you can have 1 marshmallow now, or if you wait 20 minutes, you can have 2? 
 
Obviously, that may not be particularly motivating to you as an adult. Still, studies on preschoolers assessing their ability to delay gratification have consistently shown that those who can wait for the bigger reward have better academic, socio-emotional, and health outcomes later in life. (PMID: 29799765)
 
These famous “marshmallow tests” have been replicated over the past 50+ years with incredibly consistent results

Do our bodies age faster because of glucose spikes after eating carbohydrates?

If you’re not in the know, the corner of the internet devoted to longevity is currently focused on AGEs.

Advanced Glycation End Products

High levels of AGEs are linked with an increased risk of chronic disease and decreased lifespan. (PMID: 22254007)

But what does this mean in practical terms? AGEs form due to non-enzymatic reactions between sugars and fats, proteins, or nucleic acids.

Long story short, glucose in the bloodstream can react with circulating fats, proteins, or nucleic acids to form AGEs. The longevity/keto folks often argue that this is part of why diets containing carbs are unhealthy.

But reactions in the bloodstream are not the only place AGEs come from. AGEs are also present in many foods, particularly foods that have been cooked/grilled/roasted or otherwise prepared with high heat.

Stop looking for magic health halos!
 
What is a health halo?
 
I see them everywhere across the internet and social media. Anytime someone claims that a certain diet is THE answer for XYZ, you’re probably observing a health halo in action.
 
Obese? It’s the glucose response to carbohydrates, and you need to go keto 🙄

Anxious? You’re chronically inflamed & need an anti-inflammatory diet 🙄

Want to bulk up? Better eat a meat-heavy diet 🙄 Health halos idealize certain diets as superior to others.

Often, this involves demonizing other diets or foods to justify the halo.

After all, how can influencers justify their favorite diet as being the best without other diets being somehow worse?
 
While there are research-backed dietary principles that can guide food choices, the truth is that many different diets can be healthy.
 
No halo required.

Intermittent fasting is NOT superior to normal calorie restriction for weight loss or insulin sensitivity 🤷🏼‍♂️ Been saying it for years. Now comes the most well controlled study to date directly addressing this claim. Other less controlled studies had some seemingly unique benefits to IF but most of these did not equate calories or were totally free living. The more well controlled studies have mostly shown no unique IF benefits

Red light therapy… Biohacking strikes again?
 
In today’s episode of “Majoring in the Minors,” red light therapy gets a spotlight
 
If you haven’t invested hundreds of dollars to bask in a red glow like a pampered amphibian, do you even care about your health?
 
I see influencers everywhere promoting red light therapy, and while there may be some research-backed benefits, let’s be real: this isn’t the tool most people are missing in their wellness routine Red light therapy (RLT) refers to the use of wavelengths in the range of 600 to 700nm & 780 to 1100 nm. These wavelengths penetrate the skin without exposure to UV rays or excess heat. (PMID: 28070154)
 
While the mechanism is not clear, RLT may stimulate the mitochondria & increase ATP synthesis (PMIDs: 28748217 & 28070154)
 
RLT isn’t new. The medical field has used light therapy in various forms for decades & RLT has been studied since the 90s. (PMID: 33678141)
 
But the past 30+ years of research has yet to produce a panacea

Former steroid users may still have an advantage YEARS after stopping steroid usage 👀 A new study (PMID: 37466198) assessed myonuclei density in muscles of non-users, former users, & current steroid users

Muscle cells are the only multi-nucleated cells. It’s believed the more myonuclei they contain, the greater the overall potential for muscle growth. It is also believed that once myonuclei fuse, it may take a very long time for them to unfuse (PMID: 36629254)

New study shows no unique benefits to intermittent fasting...

PMID: 38639542

Many people make big claims about intermittent fasting on this platform & indeed some studies have shown better weight loss & cardiometabolic improvements with IF (PMIDs: 35939311 & 37889487)

So what gives? Why the differences? The vast majority of these studies don't equate calories Most of the studies examining IF compare it to a normal diet or have free living subjects restrict calories

In many of these studies, IF outperforms the non-IF diet, but the IF groups also eat lower calories

This new study was very well controlled
1) Calories/macros were matched
2) All food was provided to participants (obese adults)
3) The IF group did supposedly the 'best' form of IF (early-IF) with 80% of their kcals eaten before 1pm
4) The non-IF group ate over 50% kcals after 5pm

New study shows former steroid users may retain long term benefits in muscle mass even after stopping

A new study (PMID: 37466198) assessed myonuclei density in muscles of non-users, former users, & current steroid users

Muscle cells are the only multi-nucleated cells. It’s believed the more myonuclei they contain, the greater the overall potential for muscle growth It is also believed that once myonuclei fuse, it may take a very long time for them to unfuse (PMID: 36629254)

This may partially explain the ‘muscle memory’ effect whereby people can regain muscle faster after a period of retraining compared to when they first started training

This may mean that fused myonuclei may confer long term benefits

Weight loss medications (GLP-1 mimetics) are unlikely to produce long terms results without lifestyle changes

The new generation of weight loss medications are VERY effective for weight loss but they aren’t magic

While they produce weight loss during their use, cessation typically causes significant weight regain

But exercise can help BIG TIME A new 2 year study examined long weight loss maintenance post low calorie diet w exercise & medication



They had subjects do an 8 week low calorie diet (lost ~13kg) then randomized them to 1 of 4 groups:thelancet.com/journals/eclin…

Is coffee healthy? ☕️

There has been a lot of debate recently regarding whether or not coffee is healthy

Many people have recommended avoiding coffee all together for various reasons including cortisol release, acidity, heart health, and various other factors

Most of these reasons are speculative & mechanistic in nature... so what does the HUMAN outcome data say? Let's start at the top, the risk of mortality. This data is actually really interesting

Overall we observe coffee consumption decreases mortality in a non-linear fashion with peak reduction in mortality risk of 17% reached at 3-4 cups/day (PMID: 29167102)

~3 cups/d reduced risk of mortality from CVD (19%), CHD (16%), & stroke (30%). It also decreased cancer mortality in non-smokers by 2%/cup (up to 3/d)

How to prevent & recover from injuries/pain?

Yesterday I posted a video of my deadlifting 645 x 3 with relative ease, pain free at 42 years old

This is after I have endured 2 herniated lumbar discs, 2 bulged lumbar discs, 2 herniated cervical discs, torn muscles in both hips, a partially torn pec, & a partially torn adductor over the last 9 years

So how did I do it? Surgery? Special stretches/mobility work? Cold plunges? Stem cells? Peptides? I did none of those things. I used evidence based pain management & recovery methods

But first off, let's get one thing straight, there is NO SUCH THING as 'injury prevention.'

Even people who are completely sedentary deal with pain & can incur injuries. There are things you can do that can reduce risk of injury but no 'prevention.'

And for athletes who push hard for a long time, injuries & pain are not a matter of 'if' but 'when'