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How and why do some people respond to certain physical training protocols and others not? GENETICS! Find out how your genetics can determine the success of your workouts and how to find the most effective protocol for you. Exercise Physiologist and Certified Master Trainer, Ryan A. Hall joins us for the conclusion of a 2 part series. Ryan has over 25 years of experience in the health and fitness industry. Ryan’s Exercise and Genetic Variability Lecture formed the basis of Chapter 8: The Genetic Factor in Body By Science by Dr Doug McGuff and John Little. He also contributed to Chapter 3: The Dose/Response Relationship of Exercise. For more information regarding Ryan A. Hall please visit http://exercisesciencellc.com Below is a link to the article mentione bt=y Ryan Hall: Resistance Exercise Reverses Aging in Human Skeletal Musclehttps://www.ncbi.nlm.nih.gov/pubmed/27231807 To find an Inform Fitness location nearest you visit www.InformFitness.com If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question. The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen If you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com
Now listened to in 100 countries, The InForm Fitness Podcast with Adam Zickerman is a presentation of InForm Fitness Studios, specializing in safe, efficient, High Intensity strength training.
Adam discusses the latest findings in the areas of exercise, nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness and to replace those sacred cows with scientific-based, up-to-the-minute information on a variety of subjects. The topics covered include exercise protocols and techniques, nutrition, sleep, recovery, the role of genetics in the response to exercise, and much more.
32 Working Out According to Your Genetics with Ryan Hall Par...
SUMMARY KEYWORDS
genes, muscle, genotype, people, exercise, resistance training, ryan, oxidative, subjects, training, stronger, adam, glycolytic, interleukin, genetics, high intensity, mesomorph, person, called, fitness
SPEAKERS
Sheila, Tim Edwards, Mike, Adam, Ryan Hall
Ryan Hall 00:05
There was this one group of researchers This is in 2007. They looked at a total of 596 genes. And about half those genes decreased their protein expression with the aging process, and half increase their protein expression with the aging process when they put these older subjects and I think they define them as 65 to 72 years old, on resistance training programs, everything reversed. Also nearly 600 genes, everything reversed, and the name of the study so they took muscle biopsies and all this stuff was resistance training reverses aging and human skeletal muscle. Wow, that was so powerful. It sends it it sent chills down my spine the first several times I looked at that. So literally resistance training high intensity resistance training is the closest thing that we have to the fountain of youth.
Tim Edwards 01:05
So inform nation did you catch that? That was exercise physiologist and certified master trainer Ryan Hall. In case you missed it. He said genetically speaking, high intensity resistance training is the closest thing we have to the fountain of youth. What else do you need to hear? Well, Ryan Hall joins us again on the inform fitness podcast with the science to back that claim up here in Episode 32. For those who are new to the podcast, let me introduce myself. My name is Tim Edwards, I'm the founder of the inbound podcasting network. But more importantly, I've been a client of inform fitness for the past year and a half at the time of this recording. Now soon you'll hear from New York Times bestselling author and the founder of inform fitness himself. Adam Zickerman, his general manager from the Manhattan location Mike Rogers will be with us, as well as the co owner of the informed fitness Toluca Lake location, Sheila Melody. Now, like I said, at the top of the show, Ryan Hall is back with us for part two of working out according to your genetics. Remember last week, we discussed the genetic distinctions between those of us who might have either oxidative slow twitch muscle fibers, or glycolytic, fast twitch muscle fibers and how understanding our genetic attributes can determine the results that we experience through our high intensity strength training. Let's pick up where we left off last week with part two of working out according to your genetics, with exercise physiologist, and certified master trainer, Ryan hall here on the inform fitness podcast.
Adam 02:32
So Ryan, there are these, what they call phenotypes, the outward appearance of different individuals and they have different types of body types phenotypically, or observationally. By looking at them, you have the ectomorph, the endomorph and mesomorph.
Tim Edwards 02:51
Let's define those for audience to Adam, for those who don't know
Adam 02:54
so the ectomorph that's, that's more of the lanky, very lean type very hard to build muscle, skinny, skinny, skinny type of person
Ryan Hall 03:03
that would, I just think Woody Allen
Mike 03:05
Woody Allen meets Ichabod Crane
Adam 03:12
endomorph would be kind of more than a pear shaped person, a soft looking person, you know, carries excellent excessive body fat, not very muscular at all.
Mike 03:21
Danny DeVito Sorry,
Ryan Hall 03:22
John Candy.
Adam 03:26
And then you have the mesomorph, which is the very muscular bill like
Mike 03:29
like Mike Rogers. I'm in the middle there
Adam 03:37
so based on based on those phenotypic traits. Ryan, would you be able to say, okay, this person is more of a glycolytic type, a fast twitch type, and this person is more the, you know, slow twitch endurance type.
Ryan Hall 03:53
You know, Adam, it's that's a really interesting question, because at one point in time, yeah, I probably made that speculation. But I actually had turned out that that was wrong.
Adam 04:05
Yeah
Ryan Hall 04:06
I've since given up trying to determine someone's fiber type distribution, or the way that they're the fatigue response, metabolic response just by looking at them. And I can actually use one anecdote from, from our own clientele. We have this guy, Eric, who's still one of our clients. Now when he contacted me, maybe it was about a year ago, and he had read some of my genetics writings and whatnot, and went to the went to the website and saw what we were talking about. training people according to their genetics and responses and stuff like this. And Eric has tried unsuccessfully to add muscle through resistance training. In the past, a he's worked with other trainers and it didn't really work. fairly well. So he came in, he's one of my my Scott is one of my trainers has been training there for a long time. And we put them kind of on a standard time under load program just to see where he was going to fall. And he got a little stronger, but not a whole lot stronger, we were keeping them for maybe two minute time under loads. Um, and that's when we really started thinking he didn't put on a whole lot more muscle mass. So Scott, and I started discussing and talked about it. And we said, let's do the fatigue response test with them. So we did is one rep max and 80% did 80% of the test. And it turned out that he had much more strength based fiber, and much more that glycolytic tissue, he was on the machine for literally anywhere from 40 seconds to a minute. So we kind of kept his time under load at a minute. And when we started training in that way, also, the subjects generally require a little more recovery time in between. So you know, definitely he wasn't training any more than once per week. And over the period of the next couple of months, Eric gained 17 pounds of muscle. For the first time in his life, did he ever put on an a muscle. And that's still not with an optimized diet. His work schedule is such that he doesn't eat usually more than a meal a day and a snack or whatever. So our next goal with Eric is to really start working with them by boosting his protein and kind of getting his macronutrients under, under under control with that.
Adam 06:40
So prior to that, then he was doing conventional higher volume workouts, and that's why it wasn't seeing the results. And then when you realized who he was, so to speak, he by cutting down his TULs. And that all of a sudden, TUL means time under load. When you did that, that's when you started seeing these gains. So you don't miss training.
Ryan Hall 07:00
Yeah. Oh, absolutely. So he, he he worked with a few trainers in the past. But you know, when you don't, again, that's another example of selection or survivorship bias, right? So they were, he had worked with a few trainers in the past, and they were training him with larger volumes of exercise, okay, and more increased frequencies. And he didn't, he did not adapt to that at all. And eventually, when you if you don't, if something doesn't work for you, you usually going to stop doing it. Okay. So that's when he contacted us. And we were still, you know, I think Scott started training maybe once every five days. And, you know, he's doing a number of exercises, six to eight exercises or so for about two minutes time under loads. But he did better than he had done in the past. But it wasn't, he wasn't progressing at the same rate, we would have liked seen or put on the same amount of muscle. So yeah, that's when we tried to, okay, let's really figure out what's going on with this guy. And he was used your typical ectomorph. Okay, I mean, that's that phenotypic expression. But it wasn't until we really dialed him in. And, you know, increase the resistance kept his time under loads much shorter and increased his recovery interval that he started to gain muscle and it literally within a few months, you put on 17 pounds.
Mike 08:22
I'm sorry, and doing only one set to muscle failure.
Ryan Hall 08:25
Absolutely. Yeah, just one set to muscle failure for anywhere between 40 seconds on the machine to a minute. So we were looking for basically like three solid really slow reps from Eric.
Adam 08:37
Yeah. And conversely, I have a client who when you look at him, he's totally a mesomorph. So you're thinking this guy is going to be like, you know, strong as can be low TULs heavy weights. And it turns out, he performs much better at two minute plus failure raisins. And I'm actually doing breakdowns with him, right. So we'll do we'll do a weight and he's not happy. And so we basically pick away reaches failure in two minutes and I lower the weight by you know, 20 30% He does another three or four reps until failure and then I dropped away again by another 20 30% And that's when he feels he's getting the greatest workout and he's that's where he's getting his gains and like you look at him you like this guy is not look like a an endurance type of person. But that's, you know, again, another example of how you can't judge a book by its cover, so to speak.
Ryan Hall 09:28
Absolutely, totally
Mike 09:29
found so many exceptions to the rule. What would what you would assume is a rule like an ectomorph would be only oxidative or a mesomorph would only be a glycolytic.
Adam 09:38
One thing that I've done that helps is we have you know, as you I'm sure you have with your clients, we have these intake forms and we ask them a whole bunch of questions and a lot of the questions we ask have to do with their past experiences not only with exercise, but with sports and activities in general. And, like you said about selection bias. people gravitate to things they do well, so when I look at an intake form, and I see that this person played soccer or, or was a marathon runner, then I say to myself, well, this person is gravitating to things they're good at. So I would pretty much guess that they're probably the, you know, oxidative, slow twitch muscle fiber type, as opposed to somebody else who said that their their past time activities have been more of the, you know, strength based types of activities, maybe football or something like that. So that usually get Yes, sprinting, for example. So that that would give me a clue. And very often that that kind of helps me now or down or who I'm dealing with,
Ryan Hall 10:40
yeah, we do something very similar. The only thing is I just do an interview, I sit down, and instead of having someone fill out an intake form, just the way I prefer to do it, I ask a series of questions. And it allows me to explore a little deeper, you know, so many, and many other clients that I do now are actually rehabilitation clients, students, people that I have trouble walking back pain, neck pain, shoulder, whatever. So when I, you know, when I can kind of explore, like, what the mechanism of injury is, are or whatever the case may be. But yeah, when we're talking about that's a question I always insert is, what is your past exercise history? And I'm taking notes the entire time. And then I'll ask them, you know, what are you doing now, as I need to know, if they're doing anything now that's going to interfere with the training stimulus that we are imposing?
Mike 11:35
Yeah, our intake form is literally the same thing. It's literally a starting point for a consultation, which is essentially an interview as well, you know, with tons of notes and everything,
Ryan Hall 11:45
what I just wanted, you know, everybody's talking about all this, and you guys tend to refer to male subjects. And I'm very interested to hear it for our audience to hear is there much difference between how women and men are, you know, whether they're glycolytic, or oxidative? Or how do they train? Does it change as you get older? You know, think in both respects, does it change as you get older? That is actually an amazing question to ask. And so there's a slight tendency for women to drift more to the oxidative part of the spectrum. But that's only very, very slight. That's not in all cases, I gave you an example of this girl, Lisa, that Shelley's training, about how you know, she's so glycolytic for exercise is one minute, boom. And that's it. And I have, in my own clientele, I have some women who are extremely glycolytic. Also, now, what you asked about is, if you do we see a change with aging, and if people are untrained, okay, or we haven't, they haven't done anything to maintain that tissue. What we find over time, if we take muscle biopsies from younger subjects and compare it to muscle biopsies with older subjects, on average, older subjects actually lose their capacity for strength, at a lot faster rate than they lose the capacity for endurance. And the thing is, literally, if you don't use it, you will lose it. So if you don't do anything, like if they're normal every day doesn't require strength training, or lifting, let's say 50 pound sacks of sugar or potatoes or anything lifting heavy, the the spinal motor neurons, those fast twitch motor neurons actually die in the spinal column, you actually lose that that function, and you have those muscle fibers that were previously innervated by that motor neuron that is now atrophied and died. And the surrounding tissue will reinnervate those previous, let's say, glycolytic fibers. And an older muscle you see what's called fiber grouping or clustering, where if you take a muscle biopsy, let's say from a normal subject, you see more like a checkerboard pattern. Okay, where you know, let's say the dark tissue is going to be glycolytic. The white tissue is going to be oxidative depending upon the enzyme that they're staining for, where an older muscle you see this clustering of glycolytic tissue together and oxidative tissue together. But in younger subjects, you may have, let's say close to a 50/50 distribution, depending upon the individual obviously, and what muscles being being biopsied. But you may see let's say half and half, and in older subjects, you see a loss of that strength based tissue. So in my strong, strong opinion, it's especially important as we go through the aging process, that someone engages in high intensity resistance training, in order to maintain that strength based tissue. And that's exactly what we see in the study of sarcopenia. sarcopenia is the term for age related muscle wasting. And it's interesting because, you know, I've been training by Adam, Adam and I were talking about, we've been doing this for a very long time, I trained several people in their 80s, we even had a client as old as 96. And it's unbelievable. I mean, you really would not believe that these people are as old as they are, because they're still mentally they're all there. There's, you know, mental capacities there, you know, one of my clients, augis, 84 years old, one of my best friends, he, you know, goes and plays tennis a couple times a week, and he's literally in better condition at 84. Then my father is at 64. And, and other I train a lot of women that I've been training for a very long time. And literally, if you look, they're all I could show you photos of women that are 60, 60s, close to 70. And they're dermatologist one of one of them. This is Lady Linda, she's, she's 69 years old, she's really close to 70. And her dermatologist who I also know said that you have a better body than most women in their 30s that I see. So
Sheila 16:32
I love it.
Ryan Hall 16:33
It's pretty, it's it blows me away still, after all these years that I've been training, that I mean, I could I could go through the name Susan, Tiffany, all you
Mike 16:45
know, we have them, we have the we have the same Yeah. It's unbelievable. And, you know, you look at people who, you know, over 50, especially anybody who comes in here with bone density issues and arthritis, and they have usually had the most I mean, unbelievable testimonies. I mean, you can tell that they're the you know, because they've been lacking resistance training. And we've offered a safe way of doing it. So
Ryan Hall 17:14
totally, it's it's the right now. I mean, that's the only treatment. If they if they haven't been training, and and they start, like in their 60s, I mean, is that they're still going to benefit? Oh, absolutely. I mean, the research literature is very definitive on that not only the research literature, but obviously, Adam and I have the same experience. I mean, there's only so far that you can turn the clock back. I mean, I've I see, I see people in their 40s At my age that have totally let themselves go. And so, uh, you know, I don't know, obviously, they can improve, but they're not going to completely reverse the clock. 100%. But yeah, I mean, I've started training people in their 60s and 70s. And absolutely, and, you know, it's interesting, what the, what the research literature shows is that a healthy but untrained 50 year old subjects exhibit about the same functional capacity as trained, um, healthy 70 year old subjects. So we have about a, you know, there's like a 20 year to 30 year turning back back clock on functional capacity. And we've known this for some time, and I do want to mention one study that is just extremely significant. Okay. And the reason why I want to mention this study is the name of the study just blows me away. Normally, scientists are extremely measured in their wording, okay. So you may see a study something like this. High Intensity resistance training increases insulin like growth factor one splice variant expression, human skeletal muscle, so unless you're serious, unless you're a serious physiology geek, right? Most people aren't gonna know what that is. But there was this one group of researchers, this is in 2007. They looked at a total of 596 genes. And about half those genes decreased their protein expression with the aging process, and half increase their protein expression with the aging process. When they put these older subjects and I think they define them as 65 to 72 years old. On resistance training programs, everything reversed. Also nearly 600 genes, everything reversed, and the name of the study so they took muscle biopsies that all this stuff was resistance training reverses aging and human skeletal muscle. Wow, that was so powerful. It sends it it sent chills down my spine the first several times I looked at that So literally resistance training, high intensity resistance training is the closest thing that we have to the fountain of youth.
Adam 20:07
So to what you're saying then is that this high intensity strain training can basically start up regulating genes that were really in the decline, and all of a sudden they're being upregulated. Again,
Ryan Hall 20:20
yeah, their protein expression increases. Absolutely. And it increases to, to mimic those of younger subjects. That was Yeah, absolutely. It's um,
Adam 20:32
so this is what Ponce de Leon was looking for all the time.
Ryan Hall 20:35
Exactly.
Adam 20:42
All right. So so speaking, you know, I have another question for you. Because this is really interesting, it speaks to these genes that you're talking about. And depending on what genes you actually have. And again, part of this, this episode that we're talking about is understanding that certain genetic attributes that people have, will really determine their results in exercise and their ability to build muscle. I've heard that it's true. Because I never thought this, I always thought that if you get stronger, that your muscles are going to get bigger, that there's a linear relationship between the two, you get stronger, you're going to hypertrophy, you're going to get bigger. But actually, research has been shown that depending upon your genetic profile, that you could actually gain strength, but not muscle size. And vice versa, that you can gain muscle size, but actually not much strength. Is that actually true?
Ryan Hall 21:38
That is actually regulated by a gene called interleukin 15. genotype and interleukins are a component of the inflammatory response or the immune system, the inflammatory system is part of the immune system. And there was this when I first really, really started digging into the research literature. This is one of the first studies that blew my mind. So interleukin 15, we generally have three states of a gene, if you remember Adam, back to high school biology, there were dominant recessive, right? Like eye color. Okay. So Brown,
Adam 22:22
right, so if you're both parents, if both parents have recessive, like, big B, small b for blue eyes, then there's a 25% chance you'll have blue eyes and that kind of matrix that you do.
Ryan Hall 22:33
Exactly. That's called the Punnett. Square.
Adam 22:35
Right, right.
Ryan Hall 22:37
Yeah, and so um, that's dominant, recessive. Not Most genes in the body don't necessarily express ourselves as dominant recessive like that. But there's co dominance or shared dominance. Yeah. Which is a blending of the two traits. Okay, so, so we have these three states of a gene, one is called the homozygote. wild type, okay, the blending of the two traits is called a heterozygous condition. And then if it's less than 20, or 18%, of a population, it's known as a mutation. Okay. So what these researchers did was that they took a large group of subjects, and they divided them up by genotype. And then they put them on a resistance training program. And what was really interesting about this is the genotype that gained the most amount of strength gained the least amount of muscle, and the genotype that gain the most amount of muscle gained the least amount of strength. And that was purely dictated by this one gene. So, you know, it's funny, because the mutated condition was the group that, or the less frequent condition was the was the group that the genotype that gained a lot of muscle per unit of strength gain. But if you think about this, sort of from an evolutionary efficiency, survival ship isn't your survival aspect. You're because muscle is metabolically active tissue, it needs calories, it needs protein to keep that alive. Okay? Your body would want to add as little muscle mass per unit of strength gain as possible. And so for most individuals, it's very difficult to add a lot a lot of muscle. And but it makes sense from an evolutionary perspective, and that you have a survival advantage if you are stronger without getting bigger. Right? Yeah.
Adam 24:39
So how is that? How is that possible? Because, I mean, I'm playing devil's advocate here because I think I know the answer, but like, explain then because you know, somebody is getting bigger. That means that the myofibrils, the, the the, the cells that make up a muscle fiber, they start building and growing. So if someone's getting stronger, and they're building myofibrils, how are they not getting bigger?
Ryan Hall 25:04
So I mean, those people do get bigger, but they don't get as big as the mutated genotype, condition
Adam 25:11
so the structure of them myofibrils might be smaller, for example, they don't get as puffy. Maybe their their structures slightly different.
Ryan Hall 25:18
Yeah. And they also have greater at neurological adaptations and biochemical adaptations. Okay. So the exact conclusion from these researchers, this individual study was, hypertrophy has been considered the ideal response to resistance training and cellular studies of muscle growth. But muscle quality has been examined recently to reflect a measure of mass to performance efficiency, if neurological and biochemical adaptations are not sufficient to respond to the overload, stimulus hypertrophy, or increasing muscle size may be a compensating adaptation.
Adam 26:02
Hmm.
Ryan Hall 26:04
So yeah, you have we have others
Adam 26:06
I have so many frustrated clients that, you know, they're getting stronger, I'm showing them you are getting stronger, you're lifting more and more weight. And they're like, Yeah, but I'm not I'm not getting bigger. And, like, I don't give a crap about how strong I am I want I want to get the girls, you know, I want I want to get bigger, you know, so it's so can I, can I actually take a muscle biopsy of these people and see, see if they have which genotype of interleukin 15 they have.
Ryan Hall 26:32
So there's various labs that test for these genes. Okay? Would it be possible to do so yes, it's possible, finding a lab that will do it for you is going to be more difficult. You know, when I first gave this lecture was in 2006, the genetics lecture, and that's when right right around 2004 2005, all the genes were starting to just, you know, be discovered for this high variability. This is when 23andme Kind of just got up and rolling, I actually had approached them and wanted to come up with a genetic test, to give me sort of an idea of where somebody would fit. There's like a swab prescribed method of exercise. And there's a lot of genes that I wanted to look at, and they were just getting up and rolling, they the genetic test was more expensive at the time. And they were not necessarily really interested in testing for these specific genes. So 23andme only test for one of these genes. And that doesn't really tell me a whole lot of information. There's a few other laboratories in the United States that test for, again, you know, one or two genes, and that doesn't really tell me a whole lot. So I'm hoping at some point in time, there will be a lab that does a more comprehensive genetic test. And I think interleukin 15 would be one of those more important genotypes to test, at least from the prospect of what we do for a living for our industry. Because if we could do a swab prescribed method of exercise, if this guy comes in and says, Man, I want to get really, really big, well, unless you have the mute mutated condition for interleukin 15, it's probably not going to happen. I mean, yeah, you're going to get stronger, you're going to add some muscle mass, but that person's probably never going to be a bodybuilder.
Adam 28:32
And genes work together. Like if you just pick out one gene like interleukin 15, they work with other genes, and depending on what those other genes are, will also depend on the effect of the interleukin 15 I imagine because you know, there's so much unknown about how genes actually interact with each other. And there are so many other genes, I kind of feel like, you know, there are so many different, uh, you know, factors, genetic factors, that that determine whether you can get strong or and hypertrophy. That, you know, just just isolating one gene, like you might mention isn't isn't really going to tell the whole story. Oh, are we close to knowing how they all interact with each other, you know, and know, there's a manner that you know, it doesn't matter. I mean, like, and the other thing is also, I mean, you might be testing for you might do a muscle biopsy in the thigh, for example. But that doesn't mean that's the same profile that's in your bicep or your chest muscle. You know, so
Ryan Hall 29:42
thats fiber type distribution
Adam 29:44
Yeah, fiber type distribution. Yeah. And even maybe for interleukin 15. Would that vary between muscle group and muscle group or is that going to be consistent throughout the body? You think
Ryan Hall 29:54
Na, thats gonna be consistent throughout your genetics but but you're right though, that there's A lot of different genes that have been discovered that have some influence on, you know, are aspects from adaptation to exercise. And what we don't know, is how all of these genes interact with each other, or have some have a more, you know, controlling mechanism than than another gene. This is something that we don't know yet. But, you know, this is the thing with sciences in science answers, questions, we always get more questions. There's, I mean, this is, this is stuff literally, when I was in school for Exercise Physiology I didn't, I never imagined we'd have questions for. So we have those questions, we have some answers. We don't have all the answers. And that just leads to more questions. So what I'm looking forward to in the future is to seeing how these various genotypes really interact with each other. But until then, what we have now is what you and I am Mike do on an everyday basis, which is initiate a stimulus, and then make an observation. And so I think that may be even more important than knowing what the genotype is, because it all comes down to how does this person respond to the exercise stimulus, that's the bottom line,
Mike 31:20
if you took like a profile of the genes of someone like LeBron James, for example, like muscle biopsy of a profile, all of their of the the genes that are that we know are likely involved with performance, you know, with sprinting, or jumping or whatever, or people who exhibit a skill that we know is great, and you, you biopsy their glutes and their quads and their chest and their shoulders and all that stuff. And then you can actually identify that among kids in there when they're 5 6 7 8 years old, and say, oh, you know, something, you're meant for hockey, you have the exact same profile, or very close to the same profile as Alex Ovechkin or LeBron James, or whoever.
Ryan Hall 32:03
Well, you know, yeah, Mike, that's a big push right now, actually, one of the genes that that they're testing for is called Alpha actin three. And there's it's a, it's a protein that's found in fast twitch or fast glycolytic muscle fibers. But some people completely lacked this protein, some humans, where it's thought to be, well, one point in time, it was thought to be functionally redundant. And that alpha actin two did the same, basically did the same function. But what we found if you is, they actually perform biopsies, it just what you're saying, from high level sprinters, like World Class sprinters and then perform biopsies from World Class and Class endurance athletes. And what they found is that the endurance athletes, for the most part, lack Alpha actin three, and the sprinters and the power athletes actually, were much higher percentage of those athletes that contained Alpha actin three. So that's one of the genes that actually is measured by 23andme. That's the one gene and that's little one gene that's most strongly being done by the other genetics testing labs. And so yeah, it's interesting that that's one gene that really strongly influences that type of activity. But again, it's only one gene, other factors that come into play. And I'm really interested in seeing in the future, how these genes interplay with each other, or if some of these genes are clustered with each other. That stuff we don't know right now. Can you touch upon the epigenetics and how that could affect you know, all this stuff? Let's say you don't want people to say, Oh, I only have this. So now I can only do that. How does that epigenetics come into play here? So I mean, as sort of we were discussing before with that study that looked at a total of 600 genes and reverses aging and whatnot like that. So the study of epigenetics, we can't change our genotype, but we can we, most genotypes are not, most I say most phenotypes, which are traits, right? Adam was talking about phenotype phenotypic phenotypes are just known as traits. Okay, most traits in the human body are most phenotypes are determined by a genotype environmental interactions. Okay. So obviously, personality can be one of those, right? I mean, the stuff that we go through in our life, our life experiences, but another environmental stimulus could be diet and exercise. Okay. So yes, so epigenetics tells us that we can change the expression of certain genes, but that Change is ultimately going to be limited by the genotype. But that doesn't mean that we can't improve or make, you know, differences in expression. For example, when we're talking about interleukin 15, this person gets stronger, but they didn't get as large. They didn't add as much muscle mass, but they still do add muscle mass. So yes, um, genes can be upregulated or downregulated, their protein expression, depending upon the environmental stimulus. And just because someone may not have the genetics to be a world class bodybuilder, doesn't mean that high intensity resistance training isn't extremely beneficial for them.
Adam 35:41
And this can be passed down generationally.
Ryan Hall 35:43
Yeah, what we're finding is that changes through epigenetics. Small changes like that are eventually passed down to the offspring of those people. So, Adam, I don't have any children. I don't know if you plan on having kids, but our kids are ultimately going to be stronger than us if they continue to do high intensity training.
Adam 36:10
Yeah, my kids beat me up regularly. They're nine and six and they kill me every day.
Mike 36:19
My mind do high intensity mind games
Ryan Hall 36:25
just like my ex wife.
Mike 36:28
My daughter's like my ex wife.
Tim Edwards 36:33
well Ryan, this has been a fascinating, fun and very educational episode. Certainly appreciate you taking the time to join us here at the inform fitness podcast.
Ryan Hall 36:41
Thank you, guys. I really enjoy talking to you. Yeah, love you at any other time. Oh, nice to meet you. Even though we can't really see you. But that's very nice.
Tim Edwards 36:50
For though, and let's just let our audience know, you know, we record these episodes via Skype, Adam and Mike are in New York City. Sheila and I are here in the Los Angeles area. And Ryan is in New Orleans. But all we see on Ryan's Skype side of our interface here is just a silhouette. I wonder if that's by design?
Sheila 37:09
Serious?
Ryan Hall 37:10
I will try to...
Adam 37:13
for all you ladies out there Ryan is a man of mystery.
Tim Edwards 37:16
yes that's right. And Ryan, you are located in the New Orleans area. Tell us a little bit about your facility and how folks can find you down there.
Ryan Hall 37:25
So um, my business is down here is called Exercise Science LLC. Probably the easiest way to find us, it's just to go to exercisesciencellc.com. And that'll give you links to all of our social media accounts, phone numbers, emails, whatever the case may be.
Tim Edwards 37:44
Many thanks to exercise physiologist and certified master trainer Ryan Hall. In case you're listening while you're driving, or you didn't get a chance to jot down Ryan's information. If interested, we will include all of his contact information and the links in the show notes. And if you're listening down in New Orleans, please be sure to let him know that you heard about him right here on the inform fitness podcast. In this episode, you learned about the science behind the claim that the closest thing us humans have to the fountain of youth is high intensity resistance strength training. To find that fountain of youth nearest you simply visit the inform fitness website at informfitness.com for a list of their seven locations across the US. You'll also find Adams blogs, several videos. And if you're curious what Adam Mike and Sheila look like. You can even find their photos and bios here as well. If you're not near an inform fitness location, you can always pick up Adams book power of 10 the once a week slow motion fitness revolution. Included in Adams book are several exercises that support this protocol. And you can actually perform on your own at home or in a gym near you. We'll have a link to purchase Adams book in Amazon in the show notes as well. Finally, if you wouldn't mind, we would love a review of the podcast. We want to know what you think. What do you like, what don't you like or even if you have some topic suggestions. This is your show and we would love to hear what you think you can do so in iTunes or whichever platform you might be listening from. You can always just shoot us an email if you like. Or maybe if you'd like to appear on the podcast. You can record a voice memo on your phone and send your comments questions and suggestions to podcast at informfitness.com A thanks for listening. We really do appreciate it. And for Sheila melody Mike Rogers and Adam Zickerman of inform Fitness, Im Tim Edwards with the inbound podcasting Network.
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