Dr. Phil Maffetone: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks

Dr. Phil Maffetone is back for an instant classic on how you can maximize your fitness gains and longterm health simultaneously: MAF Method refresher: It's not just about the 180 Formula when you pursue MAF, it's a holistic method for overall improved health, wellness and fitness. There are 8 steps to mastering MAF, which we discuss in detail: Carb intolerance Inflammation Vitamin D Folate Build the Aerobic System Manage Stress Build a Better Brain Healthy Aging More: https://philmaffetone.com/method/ Study: Physically active white men at high risk for plaque buildup in arteries A recent study showed that white men who exercise are at a higher risk for plaque buildup in the arteries, and news has spread. View the article here. We get Phil's take and what is missing: Calcification is clearly a dangerous sign, but a downstream problem. Two common causes are: Increased fat (especially pericardial) Low vitamin D Pericardial fat risks: When abdomen gets fat, the fat around heart also probably excessive - affects cardiac output, stroke volume and the athlete's training and racing HR goes up, having a negative effect on performance and health. The importance of your waist-to-height ratio. Your waist should be no more than 1/2 your height. Study mention: American runners have never been slower Phil's new study on the overfat population, and what they found: An increase prevalence of exercise among adults (up to 52%) But also a paralleled increase of overfat people (91% of American adults, and 69% of kids in the US). WHY is there this trend (i.e. more exercise but getting fatter)? How was being "overfat" assessed? Conclusion: you can't outrun a bad diet. What is a healthy body fat range to be in according to research and Phil? Normal ranges of body fat percentages--abnormally low, healthy, abnormally high: BF ranges Dangerously low Dangerously high >31.6% women >17.6% men Source: Lohman and Colleagues Phil says don't exceed these following ranges; it's where things start to go wrong: 29.8% for women 15.3% for men