Category: Exercise Science
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Warm-Up Type & the Interference Effect: Jogging VS Cycling Before Weight Training
Aloha my friends! You may have heard about something called the Interference Effect, which is a phenomenon where doing cardio prior to weight training decreases your power, explosivity, and strength, and lessens the hypertrophy stimulus you get from that weight training. (It was actually the topic of my very first Fitness-Tip Friday tip!) It’s also one reason why I…
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The HGH Importance of Going to Sleep AT THE SAME TIME Each Night!
Aloha my friends! In my recently published YouTube video on anabolic hormone optimization, I discussed how there is a HUGE growth hormone surge that happens at night, right after you fall asleep. It’s when the majority of your growth hormone (aka HGH) is released. I also discussed a few different ways to further boost the size of that nighttime surge…
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How Lifting Makes You Smarter (Osteocalcin)
Aloha my friends! You may have heard that exercise has many benefits for brain health and cognition. That is 100% true, due to a variety of factors. However, today I wanted to tell you about one way that resistance training (e.g. weightlifting) in particular provides cognitive benefits in an additional way that NO OTHER type of exercise does!…
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Does Training with a Partner Enhance Workout Results?
Aloha my friends! Some people like to train in a group or with partners… while others prefer to train alone. I’ve personally gone through phases of preferring both. However, research has consistently shown that—regardless of personal preference—training with one or more partners actually results in significantly greater pain thresholds (you can do many more reps before hitting failure), and enhanced…
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The Mirror-Flexors Have It Right!! (More Gains)
Aloha my friends! Those mirror-flexors at the gym can get a lot of flack… but maybe they just know something the rest don’t. Recent research has shown that simply looking at yourself / the muscles you’re working in a mirror while lifting actually INCREASES the resulting strength and size gains to a statistically significant level! And using a mirror with…
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Tired of Your Bladder Waking You Up at Night?Use These 3 Strategies!
Aloha my friends, and Happy Valentine’s Day! Arguably the two most important factors for your overall health and fitness are getting adequate SLEEP and HYDRATION. However, those two things can sometimes seem to be at war with each other; drinking enough during the day makes you have to get up to pee at night… which decreases sleep duration…
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The Incredible Effect of BFR on Anabolic Hormones!(Testosterone, Growth Hormone, IGF-1, Thyroid Hormone)
Aloha my friends! Training while using professional-grade Blood Flow Restriction (aka occlusion) cuffs provides a HUGE variety of benefits. The one that people will be most familiar with though is that it allows you to use really light weight, but trigger the same (or greater) strength and size gains and fat burn that you’d achieve if you had been lifting extremely heavy weight! Nobody knows…
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Why 1 Minute of Movement Every 30 Min is FAR Better for Metabolic Health than 1 Hour Straight of Exercise!
Aloha my friends! 9 out of every 10 chronic diseases are downstream consequences of poor metabolic health. How effectively we can build muscle and lose fat are also largely dependent on our metabolism. So it’s fair to say that metabolic health is almost synonymous with overall health and fitness. And probably the biggest single factor that determines our metabolic health is…
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Brain Hack for Smashing Goals WITHOUT Relying on Willpower: Probability Discounting & the Intrinsic Motivation of Competence
Aloha and Mele Kalikimaka! Like most people, I set goals for myself each year. Unlike most people, I almost always achieve them! But it’s not just out of pure willpower. Rather, I use neuroscience-based strategies that “hack” into how my brain works to generate long-term motivation and habit formation without relying on willpower. And for today’s tip I’ll share one of those…
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Workout Timing: Is Morning or Evening Better??
Aloha my friends! I’ve been working for several weeks now on my next YouTube video, which will be on all-natural strategies for optimizing each of the 8 anabolic hormones that determine how easy or hard it is for us to gain muscle and lose fat! There’s so much to go over though that I eventually realized if I covered…
Dr. Gains 