PODCAST

Simple Truth Fitness

simpletruthfitness

30+ year fitness expert, David Greenwalt, providing simple truths about fitness.

health fitness & nutrition

All Episodes

00:57

The One About the YMCA 3-Minute Step Test

Simple Truth Fitness ·

2019/09/05

The YMCA step test is a submaximal measure of cardiorespiratory fitness (CRF). Submaximal means it won't require a maximal effort to do it. ⚠Don't do this test unless you have clearance from your physician that it's safe to do so. 🚭☕🍺 Because the test measures heart rate it's important you are well hydrated and rested, that you avoid tobacco and caffeine for 3 hours prior and alcohol for 12 hours prior. Also, if you take a beta blocker it'll invalidate the test because beta blockers are known to

01:00

The One About the Queens College Step Test

Simple Truth Fitness ·

2019/08/24

The Queen's college step test is a submaximal measure of cardiorespiratory fitness (CRF). Submaximal means it won't require a maximal effort to do it. ⚠Don't do this test unless you have clearance from your physician that it's safe to do so. 🚭☕🍺 Because the test measures heart rate it's important you are well hydrated and rested, that you avoid tobacco and caffeine for 3 hours prior and alcohol for 12 hours prior. Also, if you take a beta blocker it'll invalidate the test because beta blockers are

01:00

The One Introducing Cardiorespiratory Fitness

Simple Truth Fitness ·

2019/08/22

Cardiorespiratory fitness (CRF) is also referred to as aerobic fitness so CRF and aerobic fitness are synonymous. 🏃‍♀️🏃‍♂️ CRF is one of five major fitness areas and part of an umbrella called health-related physical fitness. ☂ Fun Fact: Although CRF is now recognized as an important marker of cardiovascular health, it is currently the only major risk factor not routinely assessed by physicians. 👩‍⚕️👨‍⚕️ In future STFMs I'll cover what self-tests you might be able to do to check your CRF and

01:01

The One About Intermittent Fasting & Testosterone

Simple Truth Fitness ·

2019/08/21

This STFM was prompted because I was asked recently about some professional athlete touting his intermittent fasting (IF) plan, that it boosted his testosterone (T). So I went and watched the Youtube video. Yep, it's a world champion athlete who said he was doing IF, that prior to starting it his T was in the 400s (a normal range is 300ish to 1000ish) but after doing IF for however many weeks/months his T went up to over 800. 💪 And here's the part that hurts viewers the most - he said the ONLY

01:00

The One About Intermittent Fasting & Autophagy

Simple Truth Fitness ·

2019/08/20

If you're like me prior to about two days ago, you probably have never even heard the word autophagy. That's okay, no one had heard it prior to 1963 when it was named. 🔬 But boy oh boy if you scour Google and search intermittent fasting and autophagy you are GOING to get an eye and ear full from zealots and ignorants claiming the two go together like peas and carrots. 🦆 I'm not shitting on intermittent fasting. It CAN be a way to set boundaries on your eating. It MIGHT help you to control

00:56

The One About Vanity

Simple Truth Fitness ·

2019/08/07

Why do you want to lose weight and get better fit? "To get healthy." Sorry, I gotta call bullshit. Come on, it is. "To get healthy" is a top answer given when that question is asked. Now, this doesn't mean health isn't ONE of the reasons. It doesn't mean someone's given much thought beyond health as the reason but health is NOT usually the main, REAL reason someone wants to lose fat and get better fit. And I hate to break the news to ya - with rare exception - if health IS the main

00:57

The One About How Muscle Loss WON'T Be Stopped by...

Simple Truth Fitness ·

2019/08/01

Two questions today: Do we lose muscle as we age? And if we do can we prevent this loss by just being active? I'll be honest, this one was sparked by me reading for the thousandth time someone giving their two cents by telling someone they could keep muscle by all the walking their were doing. 🙄 Check out today's Simple Truth Fitness video for the scoop.

00:52

The One About Exercise Vs Nutrition for Weight Loss

Simple Truth Fitness ·

2019/07/31

Exercise or clean eating? Which one matters the most when weight loss is your goal? The research AND real-world experience are in agreement that nutrition beats exercise for most people when they are actively engaged in weight loss. Now, when it comes to weight maintenance? Yes, nutrition is still more important, however, those who engage in at least 150 minutes of moderate to vigorous exercise per week do maintain their weight loss far more than those who don't exercise. In my 30 years of

00:58

The One About How a Caloric Deficit = No Weight Loss

Simple Truth Fitness ·

2019/07/29

Jason Fung, a medical doctor and author of the Obesity Code, says that a caloric deficit equals no weight loss. Is he right? 📽 In this video on YouTube http://bit.ly/2JZDFAO Fung repeatedly states that a caloric deficit equals no weight loss. 📄 One study he cites to support his claim is this one from the New England Journal of Medicine. http://bit.ly/2YzG3q0 You won't find any mention of calories or deficit in the study above. 👶 You'll find the study was on 10-17 year olds and the researchers

01:01

The One About Gratitude

Simple Truth Fitness ·

2019/07/23

How important is gratitude to living a happy, peaceful and content life? Concentration camp survivor Dr. Viktor Frankyl says "To live is to suffer; to survive is to find meaning in the suffering.” Gratitude, is a key to finding meaning in the suffering. Whatever you are proactively grateful for grows stronger. The more you recognize and express gratitude for the things you have, the more things you will have to express gratitude for. ONE MORE THOUGHT: Why include an episode on gratitude? What does

00:59

What is Simple Truth Fitness

Simple Truth Fitness ·

2019/07/17

Welcome! Simple Truth Fitness. What is it and why should you care? Simple truth fitness exists to educate you with bite-sized, easily-digested simple truths, about not only what fitness is but how we measure it, why it’s important for everyone, and how we can make strides toward improving it even though we don’t all want the same level of fitness. Thank you for listening.

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