Docs Who Lift

Dr. Spencer Nadolsky and Dr. Karl Nadolsky sit down with Dr. Stuart Phillips, senior author on the newly updated American College of Sports Medicine position stand on resistance training, to break down what 137 systematic reviews and over 30,000 participants actually tell us about building muscle, getting stronger, and improving function across the lifespan. The last version of these guidelines was published in 2009 and the science has come a long way, even if the fundamentals have not.

In this episode they cover why lifting weights twice a week is already getting most of the available benefit and three times is better but not by as much as you think, why the hypertrophy rep range is far broader than the classic 8 to 12 and what that actually means for your training, why getting stronger still requires lifting heavy things regardless of what anyone tells you, how power training is about moving with intentional velocity and why it matters more as you age than most people realize, why periodization showed no statistically significant advantage over non-periodized programs in the systematic review and what that means in practice, why eccentrically biased training produces slightly better muscle growth but is an optimization tool not a fundamental one, why time under tension does not have the evidence base people think it does, why blood flow restriction remains a niche tool rather than a strategic advantage, and why the best workout is simply the one you will actually show up and do consistently.

The Docs Who Lift podcast distills and simplifies the complexities of exercise, medicine, and weight loss. Subscribe so you never miss an episode.

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Dr. Spencer Nadolsky, Dr. Karl, and chief science officer Dr. Grant Tinsley sit down with Dr. Steven Heymsfield, physician at the Pennington Biomedical Research Center and lead author on the BELIEVE trial, to break down what happens when you combine bimagrumab with semaglutide and why over 90 percent of weight lost in the combination group was pure fat. Dr. Heymsfield has published over 600 peer reviewed articles and is widely considered one of the foremost body composition researchers in the world, and Grant Tinsley credits him as a foundational influence on his own work in the field.

In this episode they cover what bimagrumab actually is and how blocking the activin receptor causes muscle to grow, the origin story of the drug from Novartis to Versanus to Lilly and why sarcopenia research accidentally opened the door to obesity treatment, the nine group trial design and what it really boils down to, why the bimagrumab only group lost 7 percent of their weight entirely as fat without reducing food intake, the LDL cholesterol finding that has everyone talking and whether it actually matters, what happens to muscle and weight when you come off both drugs, why visceral adipose tissue practically disappeared in the antibody treated groups, the functional outcomes data including grip strength and physical activity scales, whether a subcutaneous version is coming, and what the future of this drug class looks like now that Lilly has deprioritized it.

The Docs Who Lift podcast distills and simplifies the complexities of exercise, medicine, and weight loss. Subscribe so you never miss an episode.

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Dr. Spencer and Karl Nadolsky bring on Dr. Alyssa Olenick, exercise physiologist and postdoctoral researcher in menopause and metabolism, to cut through the noise on one of the most misrepresented topics in women's health.

Dr. Olenick holds a PhD in exercise physiology, completed postdoctoral training focused on menopause and body composition, and is the founder of the Liss Method, a hybrid training program combining strength and endurance. She has been doing women-specific and sex-difference research since her master's degree and is one of the sharper voices pushing back on the wave of pseudoscience targeting women in the fitness space.

In this episode they cover what actually changes in body composition during the menopausal transition and what does not, why fitness status matters more than menstrual cycle phase or contraceptive use, how the fitness industry profits from pinkifying advice that was never women-specific to begin with, the truth about rep ranges and why effort matters more than the number, cortisol myths and why the adaptive stress response to exercise is not your enemy, and how to approach training adjustments during perimenopause without overcorrecting into low intensity fear-based programming.

No pseudoscience. No pink packets. Just the research.
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Takeaways:

Creatine is a naturally occurring compound that helps regenerate ATP, the energy currency of the cell.

Supplementing with creatine can enhance performance in high-intensity exercise but may not be beneficial for endurance activities.

The majority of creatine is stored in muscle, and supplementation can help fill those stores for better energy availability.

Creatine monohydrate is the most studied and effective form of creatine, and it's also the cheapest.

There is no need to cycle creatine; continuous use is safe and effective.

Creatine supplementation is generally safe, but individuals should inform their healthcare providers about its use.

The benefits of creatine are most pronounced in individuals engaging in high-intensity exercise.

Creatine does not directly build muscle; it requires exercise to be effective.

There is a misconception that creatine is harmful to the kidneys; it is safe for healthy individuals.

Creatine supplementation may have potential cognitive benefits, but more research is needed.

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Takeaways:
The 11-Minute Rule: Why blue light isn't the villain you think it is.

The Melatonin Mistake: Why "less is more" (and the exact dosage for success).

Trackers vs. Reality: When to throw away your Apple Watch or Oura Ring.

The Bedrock Principle: Why sleep is the lead domino for fat loss and metabolic health.

Sex & Sleep: The surprising biological difference in how men and women recover.

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Shelbys Book

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