Summary of Jonathon M. Sullivan & Andy Baker's The Barbell Prescription

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 The postmodern era has seen the rise of the Sick Aging Phenotype, which is a complex of interrelated and synergistic processes that destroy the health and quality of life of the aging adult.
#2 The phenotype is the appearance, traits, behaviors, and overall structural and biochemical peculiarities of an organism. It is distinct from its genotype, which is the inherited instructions encoded in its DNA. Two organisms of the same species with identical or nearly identical genotypes will have similar phenotypes.
#3 The twin brothers Will and Phil have the same genotype, but very different aging phenotypes. While Phil’s aging phenotype is an unsightly and miserable catastrophe, his brother’s is an exemplar of healthy aging. Will’s death phenotype is be envied: he’s healthy, vigorous, and active until the minute a tired, tiny vessel in his brainstem switches him off in the middle of a great final adventure.
#4 The spectrum of aging and death phenotypes in modern industrialized societies is skewed toward Phil. The average human genotype has not changed substantially in many thousands of years, but in the postmodern era, the human phenotype of industrialized nations has undergone a staggering and destructive transformation.

Sujets

• Strength training
• Physical exercise

Informations

• Publié par: Everest Media LLC
• Date de parution: 13 mars 2022
• Nombre de lectures: 0
• EAN13: 9781669352914
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Jonathon M Sullivan & Andy Baker's The Barbell Prescription
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3
Insights from Chapter 1

#1

The postmodern era has seen the rise of the Sick Aging Phenotype, which is a complex of interrelated and synergistic processes that destroy the health and quality of life of the aging adult.

#2

The phenotype is the appearance, traits, behaviors, and overall structural and biochemical peculiarities of an organism. It is distinct from its genotype, which is the inherited instructions encoded in its DNA. Two organisms of the same species with identical or nearly identical genotypes will have similar phenotypes.

#3

The twin brothers Will and Phil have the same genotype, but very different aging phenotypes. While Phil’s aging phenotype is an unsightly and miserable catastrophe, his brother’s is an exemplar of healthy aging. Will’s death phenotype is be envied: he’s healthy, vigorous, and active until the minute a tired, tiny vessel in his brainstem switches him off in the middle of a great final adventure.

#4

The spectrum of aging and death phenotypes in modern industrialized societies is skewed toward Phil. The average human genotype has not changed substantially in many thousands of years, but in the postmodern era, the human phenotype of industrialized nations has undergone a staggering and destructive transformation.

#5

The metabolic syndrome is a key driver of unhealthy aging in developed countries. It affects 25 to 30 percent of the population of North America.

#6

The metabolic syndrome is a collection of symptoms that occur when you have accumulated too much fat around your internal organs, as well as high levels of blood pressure, cholesterol, and triglycerides.

#7

The role of obesity in the development of the metabolic syndrome is complex, and it is not always the case that being fat leads to the syndrome. However, truncal obesity, a big waistline, a spare tire, and a beer belly are strongly associated with the development of the metabolic syndrome.

#8

The metabolic syndrome is characterized by the presence of several symptoms, such as increased body weight, high blood pressure, and diabetes. It is believed that lifestyle alone is sufficient to trigger this state of insulin resistance.

#9

The Sick Aging Phenotype is caused by abnormally high energy balance from diet and lack of exercise, along with genetic and other factors. As this aging phenotype progresses, its components become increasingly intertwined and synergistic, culminating in a recalcitrant end stage characterized by full-blown diabetes, cardiovascular disease, and frailty.

#10

The metabolic syndrome appears to contribute to the development of dyslipidemia, the increase in blood levels of serum triglycerides and bad cholesterol, which are widely believed to be major contributors to the development of vascular disease.

#11

The loss of muscle mass and bone density is not part of the metabolic syndrome, but it is a component of the Sick Aging Phenotype. It is a result of the lifestyle choices that led to the development of the metabolic syndrome.

#12

Phil’s sarcopenia is progressing from weakness to full-blown frailty. His body’s muscle mass, which should be a vast landscape of insulin receptors and a major consumer of food energy, is becoming a wasteland of weak, stringy, insulin-resistant, well-marbled, dysfunctional meat.

#13

Phil takes several medications to control his diabetes, hypertension, and pain. He is addicted to Vicodin, and his constipation is worsened by his inactivity and his addiction to Phil.

#14

The medications that Phil takes to cope with his illness do not solve the underlying problems. They only relieve his symptoms.

#15

The Sick Aging Phenotype can only end with a Sick Death Phenotype. It can only be prevented by an intervening catastrophe such as a traffic accident, Ebola epidemic, or global war.

#16

Many people age without all this extreme pathology. But without intervention, they still face a future of sarcopenia, osteopenia, weakness, and frailty. In other words, as they age, their muscles will atrophy, their bones will become brittle, they will grow weaker, and their resistance to trauma, disease, and even the stresses of everyday life will put them at risk for morbidity and loss of independence.

#17

The goal of medicine to convert the Sick Aging Phenotype into the Healthy Aging Phenotype, or prevent it from developing in the first place, demands the most powerful medicine: exercise. Exercise has positive effects at every stratum of biological organization, from the molecular and cellular levels to the realm of neuropsychiatric health.

#18

Modern medicine has done a good job of extending human life, but it has not done as well at alleviating human misery. It is supposed to preserve life and relieve human misery, but it has not done as well at the former.

#19

Medicine is not synonymous with drug. In traditional societies, medicine encompassed a broad range of practices, from the treatment of injury and illness to the maintenance of health, vigor, and integration with the social, natural, and spiritual worlds.

#20

Modern drugs don’t get to the root of the problem, and they never will. Because health will never come in a pill, we must be willing to accept the limitations of modern medicine.

#21

The most powerful medicine in the world is exercise. It is not a novel observation, but it is an oft-overlooked one. Because exercise doesn’t make big money for doctors and drug companies, it is often overlooked.

#22

The most obvious impact of exercise medicine will be on the fitness of muscle tissue and the skeletal system. Different types of exercise confer different benefit profiles on muscle and bone tissue.

#23

Exercise gets to the root of the metabolic syndrome and the modern aging phenotype. It increases energy flux, reduces visceral fat, turns the muscles into calorie-burning ovens, and improves insulin sensitivity.

#24

Exercise works through several pathways to promote cellular health. It increases the production of free radicals, just like an engine running at high RPMs, but it also reduces actual cellular free radical stress and damage.

#25

The depredations of aging and the Sick Aging Phenotype on the body are awful enough, but loss of neurological and cognitive functions is the cruelest cut of all. The effect of exercise on growth factor release, neurotransmitter systems, vascular signaling molecules, antioxidant molecules, the growth of new cellular power plants, and the growth of new blood vessels has been proven to be beneficial for brain health.

#26

The most important realms of health are psychological and spiritual. Exercise is the best medicine available for these, and it is also difficult to measure. But the preponderance of evidence indicates that exercise, mental health, and a better life all go together.

#27

The best way to treat any disease is to not get it in the first place. Exercise clearly decreases the risk of developing metabolic syndrome and cardiovascular disease, and there is some evidence that it may prevent cancer and some forms of dementia.

#28

exercise medicine is different from other modern medical therapies in that it requires the patient to be committed and engaged in order to receive treatment. This is in contrast to the passive receipt of treatment provided by pharmaceuticals.

#29

Exercise medicine is similar to the effects of modern pharmaceuticals, but it is not a cure. It can only be treated by regular, vigorous, lifelong exercise. It is not a cure for aging or degeneration, but it can help manage them.

#30

The inverted dose of exercise medicine is extremely important. It illustrates the principle of progressive overload, which is fundamental to the administration of exercise medicine.

#31

The modern aging phenotype is dominated by the metabolic syndrome, cardiovascular disease, decreased muscle mass, decreased bone density, loss of function, frailty, and decline. Just one medicine, exercise medicine, is a more powerful preventative and therapy for this phenotype than any drug or intervention offered by modern medical practice.

#32

The most effective exercise prescription is a long-term training program for the aging adult. The implications of this approach will confront us with a challenging and transformative picture of the aging adult.

#33

Exercise is a broad and fuzzy term. It can be physical activity, yoga, cleaning out the garage, or jogging. But not all forms of exercise are created equal. Some are as powerful and specific as the strongest chemotherapy, while other exercise medicine is cough syrup.

#34

The exercise medicine must be safe, have a wide therapeutic window, be comprehensive, and specifically and effectively combat the Sick Aging Phenotype. It should attack the metabolic syndrome, reduce visceral fat, arrest or reverse sarcopenia and osteopenia, and fight frailty by retaining or restoring strength, power, endurance, mobility, balance, and function.

#35

The first requirement for an exercise prescription is that it increases the risk of injury or illness. Activities that involve blunt force trauma, unexpected twists and turns, high gravitational potential energies, or blood gases boiling out of solution are not safe exercises.

#36

The movement patterns, dynamics, and environment of the activity should be safe. Outdoor activities involve exposure to the elements and a virtually limitless array of obstacles and hazards. Strength training, on the other hand, is a very safe exercise modality as long as the exercises are chosen and performed correctly.

#37

The ideal exercise medicine should have a wide therapeutic window. That is, it should be available in a broad range of safe an