This episode takes a look some health research highlights from the past calendar year. The topics include protein consumption, hypertrophy training, the menstrual cycle's impact on food and exercise, sleep regularity versus duration, and more!
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Show Notes
0:00 Intro
1:25 Hypertrophy: An updated understanding of ideal repetition ranges
The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in health adults: An umbrella review
6:00 Menstrual Cycles: An updated look at human-derived data
Menstrual cycle hormones and oral contraceptives: a multimethod systems physiology-based review of their impact on key aspects of female physiology
15:08 Protein Consumption: An updated look at our ability to absorb protein after a workout.
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans
18:57 Wim Hof Method: Updated research insights into the method on the general population
Does Wim Hof Method improve breathing economy during exercise?
The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parameters
The effects of Wim Hof Method breathing on Heart Rate Variability and Affect states: 3049
29:10 Sleep: Updated research on whether duration or regularity is more important and predictive of all cause mortality
Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study
34:00 Step count and walking speed: Updates on what speeds and step counts actually matter for all cause mortality and cardiovascular disease risk
Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events
41:12 Notable mention: Saturated fat
Saturday fat, the estimated absolute risk and certainty of risk for morta... 
