Mental health benefits of exercise – Rhonda Patrick, Stuart Phillips

Very insightful little bit of info embedded in a podcast that contains a great wealth of information:

This episode:
00:00:00 – In this episode
00:00:40 – Start of interview
00:01:31 – Why muscle is important for longevity
00:08:49 – Is the importance of muscle mass (per se) overstated?
00:11:03 – Is the RDA on protein too low?
00:13:18 – Minimum vs. optimal protein intake (for athletes)
00:13:54 – Why older adults need more protein
00:19:07 – Caloric restriction vs. higher protein for aging
00:22:20 – What is a catabolic crisis?
00:24:05 – Effects of space flight on muscle
00:30:32 – Practical tips for protein intake
00:33:51 – Protein timing and the anabolic window
00:35:44 – Most important factors for hypertrophy
00:38:14 – Should we supplement leucine?
00:40:03 – Does plant protein support hypertrophy?
00:50:48 – Causes of anabolic resistance
00:52:40 – What types of exercise and how much?
01:01:14 – Protein and rest as tools for recovery
01:02:32 – Mechanisms of muscle protein synthesis and breakdown
01:02:50 – Does rapamycin inhibit hypertrophy?
01:07:26 – What is Dr. Phillips doing to age well?
01:09:44 – Hormonal responses to exercise
01:11:34 – Sex differences in hypertrophy
01:13:57 – Effect of menopause on muscle
01:14:22 – Do testosterone boosters work?
01:16:15 – Does growth hormone improve muscle?
01:20:50 – Androgen replacement therapy (benefits vs. drawbacks)
01:25:36 – Mental health benefits of exercise
01:26:15 – Anti-catabolic effects of heat
01:32:39 – Molecular causes of sarcopenia
01:36:56 – Anti-catabolic effects of omega-3
01:43:17 – Brain and muscle effects of creatine

Learn More About Me

Hello, I’m Michael Baker. I am a 49-year-old strength trainer, certified Yoga teacher, former yoga studio owner, certified health coach, and dedicated health and wellness practitioner with over 30 years of experience. I began "Get Up Earlier" (GetUpEarlier.com) because getting up earlier was step 1 in transforming my routine and overall well-being, especially after spending years sitting at a computer as a digital professional.

Certified Yoga Teacher

Certified Health Coach.

25 Year WFH Professional

    
 
 
       Needed a kick start back to life and got that from Michael. He’s knowledgeable, adapts to your preferences and optimized. Highly recommended. 10/10
  
 
    
   David Salinas 
 2023-12-07
 
 
 
      Working with Mike has been a game-changer. From day one, it was clear that I had stumbled upon a gem in the world of personal training.
First and foremost, Mike has a remarkable setup at his home for one-on-one training. It's the perfect blend of a comfortable, private space and a fully-equipped gym, creating an ideal environment for focused workouts. The moment I stepped in, I felt at ease and motivated to push my limits.
What sets Mike apart is his ability to craft tailored, bespoke workout plans that are thoughtful and effective. Regardless of whether you're a beginner taking your first steps in the world of weightlifting or someone who's been exercising for years, he has a knack for designing programs that cater to your unique needs and goals. Every session is a personalized journey towards achieving your fitness goals. It's clear that Mike has a deep understanding of physiology and exercise science, and he uses that knowledge to optimize each session.
But it's not just about the workouts. Mike is an exceptional motivator and mentor. His passion for fitness is contagious - he listens intently, offers guidance with patience, and ensures that you not only perform exercises correctly but also understand the 'why' behind them.
Thanks to Mike, I've not only regained my passion for lifting weights, but I also have achieved outstanding results in a very short amount of time. I feel stronger, more explosive, and even faster, all thanks to his expertise and support.
If you're searching for a personal trainer who can provide a top-notch training experience in a welcoming and tailored setting, look no further than Mike. Working with him has been a fantastic experience, and I wholeheartedly recommend him to anyone on their fitness journey.
  
 
    
   Steve Magi 
 2023-09-09
 
 
 
      I started with MB Wellness in early March 2023. The passion Michael brings to every session is second to none, whether it is a cardio day, stretch/yoga day, or strength day he is always encouraging me and talking through some "roadblocks" I may have had the previous week. If you are a 40+ male and looking to get back in shape in a private one-one setting, Michael is your man. He will guide you physically and mentally getting you to your goals and beyond.
  
 
    
   Chad Bedell 
 2023-06-16
 
 
 
      Mike has been amazing to work with. Someone to give advice and keep me accountable without ever talking down to me or making me feel bad about my choices or decisions. He has helped me with Diet and Exercise, understands my goals and my situation, helps me through at my pace. He is invested in me doing better. Give him a shot.
  
 
    
   Terrance Arroyo 
 2023-06-16
 
 
 
      Shout out to Michael J Baker! Listen, even Certified Personal Trainers can use some good advice, motivation and need a sounding board to reach their goals. He’s a stand up guy who is knowledgeable, a family man and just a great mentor for anyone trying to love their best life! Thanks Mike! You’re the best!
  
 
    
   Elevate Personal Training & Wellness 
 2023-02-24
 
 
 
      I have known Michael for over 30 years. I was so happy when I seen that he was doing this Health And Wellness program because he is in very good shape and he is very smart and knowledgeable about what he’s telling people to do to lose weight and eat healthy after just one month of working with Michael at 215 pounds. I have already lost 5 pounds and I am very motivated to reach my goal which is 185 just talking to him about what I was eating and doing wrong what’s so helpful for me whether was in person or over the phone he gives you plenty of information and details to work with while visiting his home. His family and him were very welcoming and warm to me as always I couldn’t of asked for a better person to help me with my journey , and anybody that needs help with their health and wellness. I would highly recommend Michael to be somebody to work with.
  
 
    
   John Keklik 
 2022-11-21