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Episode 20 - Are You Doing The Right Workout?

Hosts: Dr. Rob Jones & Shannon

Episode Summary
Dr. Rob and Shannon Jones dive into how to adapt your workouts as you age for long-term health. With over 50 years of combined experience, they debunk fitness myths, explain why traditional routines may not work for older adults, and emphasize the importance of strength training, flexibility, recovery, and smart nutrition. Shannon shares tips on hydration, protein, and supplements to help you stay strong and injury-free.

What You’ll Learn

How to adjust workouts as you age
Why strength, flexibility & recovery matter
Injury prevention tips
The truth about the “bulky” weightlifting myth
Smart nutrition strategies for aging well

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Episode Chapters

00:00 Intro to the GBNO Show
01:28 Social Media Spreading Bad Info
03:01 Parts of the Body: Mobility vs Stability
05:47 Protect Your Back 101
06:12 The Myth of Spot Reduction
08:43 Metabolism
12:02 Cortisol and Hormones
16:19 Why Strength Training is an Important Part of Aging
19:24 Deaths Caused by Falls Per Decade
20:24 How to Mitigate Injuries
24:03 Strength Training
31:42 Cardio Training
37:42 HIIT Training
40:54 Prehab & Mobility
43:14 Balance & Core
45:00 Fuel, Recovery & Protein
47:23 Rho Nutrition Supplements
48:04 Building Muscle During Sleep
50:29 Outro
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Resources & Links
Find all referenced programs at: https://heydrrob.com/dr-rob/
12-Week Get Better, Not Older Program
Full Episode Transcript

Further Reading & Cited Research:

Metabolism Slows with Age?
Pontzer H, Yamada Y, Sagayama H, et al. “Daily energy expenditure through the human life course.” Science. 2021;373(6556):808–812.

Strength Training and Mortality Risk
Momma H, Kawakami R, Honda T, et al. “Resistance training and mortality risk.” Am J Prev Med. 2022;63(5):e151–e158.
Zhao M, Veeranki SP, Magnussen CG, Xi B. “Recommended physical activity…” BMJ. 2020;370:m2031.

Mobility and Fall Risk
Sherrington C, Fairhall NJ, Wallbank GK, et al. “Exercise for preventing falls…” Cochrane Database Syst Rev. 2019;2019(1):CD012424.

Protein Intake and Muscle Health
Bauer J, Biolo G, Cederholm T, et al. “Optimal dietary protein intake in older people…” J Am Med Dir Assoc. 2013;14(8):542–559.

Supplements for Muscle and Bone Health

Creatine: Devries MC, Phillips SM. “Creatine supplementation during resistance training…” Med Sci Sports Exerc. 2014;46(6):1194–1203.

Omega-3s: Smith GI, Atherton P, Reeds DN, et al. “Omega-3 fatty acids and muscle synthesis…” Am J Clin Nutr. 2011;93(2):402–412.

These studies provide a scientific foundation for the recommended workout plans and health strategies for individuals over 40. If you need further information or assistance in implementing these findings into your fitness routine, feel free to ask!

Go to www.heydrrob.com and join our GBNO Community!

Social
Facebook:   / heydrrob  
Instagram:   / heydrrob  
TikTok:   / heydrrob  
YouTube:    / @heydrrob  

Dr. Rob’s Recommended Brands
Rho Nutrition: https://rhonutrition.com/DRROB
Ketone-IQ: https://www.ketone.com/DRROB
Amazon Store: https://www.amazon.com/shop/heydrrob/...
Peluva: https://peluva.com/DRROB

Intro Music
“Got A Feelin’” (Album Version) by Albert Donaldi, used with permission.
Learn more: https://www.albertdonadi.com/
License document available upon request.

About the Hosts
Dr. Rob Jones
25 years in chiropractic care, specializing in spine, joint, and soft-tissue disorders. Expert in Active Release Therapy and functional rehabilitation.

Shannon Jones
31 years as a clinical dietitian, specializing in obesity prevention, functional nutrition, and integrative medicine.

Together, they bring 50+ years of combined clinical experience to help you Get Better, Not Older.

DISCLAIMER
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.