EP. 10 Science Over Hype: Five Fitness Myths That Kill Your Gains (and What To Do Instead)

Episode Sources (verified links):​ Reversing the Cardiac Effects of Sedentary Aging in Middle Age—A Randomized Controlled Trial (Circulation, 2018): https://pubmed.ncbi.nlm.nih.gov/29311053/​ Effects of Exercise Intensity and Duration on the Excess Post-Exercise Oxygen Consumption (LaForgia et al., J Appl Physiol, 2006): https://pubmed.ncbi.nlm.nih.gov/17101527/​ A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy (Baz-Valle et al., 2022): https://pmc.ncbi.nlm.nih.gov/articles/PMC8884877/​ Effects of Sleep Deprivation on Sports Performance and RPE in Athletes and Non-Athletes (Kong et al., Frontiers in Physiology, 2025): https://www.frontiersin.org/articles/10.3389/fphys.2025.1544286/full​ Throwing Cold Water on Muscle Growth: A Systematic Review with Meta-Analysis of Post-Exercise CWI on RT-Induced Hypertrophy (Piñero et al., 2024): https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12074Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.https://istani.org