This is a special round table episode where three experts come together to discuss what most podcasts keep siloed: how to integrate strength training, endurance work, and nutrition into one cohesive program.

You'll learn:

• Why training frequency (2-3x/week) matters more than total volume for most people

• The non-linear dose response: first sets give the most stimulus

• How to balance high and low intensity without constant fatigue

• Why males and females respond similarly to the same training programs

• When to train fasted vs fed (and why gut health matters)

• Protein targets: 1.7-2.5g/kg body weight for muscle gain or fat loss

• Zone two vs HIIT: when to use each and how to balance them

• 30/30 intervals: why short work/rest periods optimize adaptations

• The parallels between interval training and cluster sets in the gym

• How to structure your week for strength + endurance without interference

• What changes for athletes over 55-60 years old

  
  

Key insight: Context always matters more than rigid rules. Training adaptation equals molecular signaling plus autonomic balance.

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