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 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

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