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#64 - Was Männer beim Krafttraining wirklich wissen müssen | Dr. Sascha Gail bei Männergesundheit
< 1 Minute Lesezeit |

#64 - What men really need to know about strength training | Dr. Sascha Gail at Men's Health

Dr. Jonathan Apasu

Testosteron Experte von Adon Health

How can you effectively combine strength and endurance training? Which training approaches truly work, even in a stressful daily routine? Dr. Jonathan Apasu speaks with Dr. Sascha Gail, sports scientist and experienced coach for competitive and recreational athletes. Together, they delve deep into practical applications: training plans, muscle building, recovery, supplements, and finding the right balance between health, aesthetics, and performance.

Topics in this episode:

  • Muscle building vs. strength gains: Which exercises really work?
  • Why technology is more important than weight
  • The best training plans for men between 30 and 60
  • Why leg training is so crucial – also for the upper body
  • Supplements, blood tests & hormones: What really makes sense
  • Recognize and avoid overtraining
  • Properly planning the combination of strength and endurance training

This episode is a must-listen for anyone who wants to train effectively, live a healthier life, and get the most out of themselves. Listen now! 🎧

Links zum Podcast

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#42 - So bleibst Du fit: Tipps eines Physiotherapeuten | Sebastian Marquard bei Männergesundheit

#42 - How to stay fit: Tips from a physiotherapist | Sebastian Marquard at Men's Health

In this episode of "Men's Health," Dr. Jonathan Apasu speaks with Sebastian Marquardt, an experienced physiotherapist and former European champion in American football, about the most important aspects of long-term health and fitness. Sebastian has over 20 years of experience in physiotherapy and understands the challenges that come with competitive sports and daily physical demands. He shares his personal insights and provides valuable information on recovery, injury prevention, and the right mindset regarding training and health. Sebastian shares how his own perspective on fitness and health has changed over the years – from his time as an active athlete who gave everything for performance, to his current role as a therapist who takes a holistic approach. This approach isn't just about pushing the body to its limits, but also about listening to what it truly needs to stay healthy. He explains the importance of appreciating your body and understanding its "language" in order to maintain long-term performance. He particularly emphasizes the importance of regeneration and sleep, which are often underestimated but crucial for maintaining physical fitness. Many people tend to quickly resort to incorrect solutions when experiencing pain or physical problems, without identifying the true cause. Sebastian explains that many ailments, such as back problems, are often related to poor posture or underdeveloped muscles, which can be improved with targeted exercises. Another key topic is stretching. Sebastian dispels the misconception that stretching is only good for flexibility and explains why it is equally important for regeneration and long-term fitness. Another interesting aspect that Sebastian addresses is the changing health trend, especially for men over 40. While testosterone levels decline in many men as they age, Sebastian points out that through proper nutrition, exercise, and a healthy lifestyle, the body still has considerable potential to increase fitness and performance even in advanced age. Sebastian also gives valuable tips on how men can maintain their physical health beyond the age of 40, and why it's so important to find the right balance between training, recovery, and mental health. He emphasizes that one shouldn't just focus on the number on the scale or performance at the gym, but on the entire lifestyle that leads to a healthy and fulfilling life. Tune in to find out how you can improve your fitness level while maintaining your health in the long term – all without excessive ego-driven training.

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#37 - Low-Carb Diät als Gamechanger für die Gesundheit | Prof. Dr. Thorsten Cramer

#37 - Low-Carb Diet as a Game Changer for Health | Prof. Dr. Thorsten Cramer

In this episode of the Men's Health podcast, Dr. Jonathan Apasu speaks with Professor Dr. Thorsten Cramer – internist, scientist, and head of the Molecular Tumor Biology research group at Aachen University Hospital – about the enormous importance of nutrition for health, disease progression, and prevention. The conversation focuses on low-carbohydrate diets and their influence on key metabolic processes, the immune system, chronic diseases, and even fertility. Professor Cramer provides a well-founded and practical explanation of how carbohydrates affect blood sugar levels, promote cravings, and can lead to insulin resistance and weight gain in the long term. A reduced carbohydrate intake helps many people better regulate their hunger, break down fat reserves more effectively, and significantly lower the risk of typical lifestyle diseases such as type 2 diabetes, metabolic syndrome, and fatty liver. Particularly interesting: Even seemingly unrelated conditions such as chronic pain or hormonal disorders like polycystic ovary syndrome (PCOS) often show positive effects from a low-carb diet – sometimes even helping to fulfill the desire to have children. Furthermore, the discussion focuses on the role of the gut microbiome as a central hub for health and the connections between nutrition, inflammation, the immune system, and healthy aging (longevity). Professor Cramer speaks openly about the current state of research, explains why nutritional studies are often contradictory, and why there is no single "one healthy diet for everyone." He emphasizes the importance of transparency in medicine: many findings are evidence-based but not definitively proven – which is why the discussion also provides a realistic picture of practical application. Furthermore, the increasing use of GLP-1 receptor agonists such as Ozempic & Wegovy is discussed, their opportunities and risks are assessed, and the importance of lifestyle interventions compared to drug therapy is emphasized. A highly topical, scientifically sound, and practical discussion for anyone who wants to understand the profound impact of nutrition on our bodies – from daily performance to long-term disease prevention. Essential reading for men (and women) who want to actively shape their health.

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#62 - Ernährung 101: Die besten Tipps für Deine Gesundheit | Dr. Yael Adler bei Männergesudheit

#62 - Nutrition 101: The best tips for your health | Dr. Yael Adler at Men's Health

In this podcast episode, Dr. Jonathan Apasu speaks with Dr. Yael Adler, one of Germany's most renowned physicians, a dermatologist, nutritional medicine specialist, and bestselling author. Together, they explore the fundamentals of healthy eating, debunk common myths, and provide concrete, practical recommendations on how nutrition truly works and influences our long-term health. A central theme is the role of micronutrients. Dr. Yael Adler explains why a healthy diet is often insufficient to adequately supply the body with vitamins, trace elements, and minerals. Pesticides, depleted soils, long transport routes, and processed foods mean that essential nutrients are frequently lacking, even with a balanced diet. Real patient stories illustrate how deficiencies can manifest in the blood despite a seemingly healthy lifestyle and what symptoms they can cause. Another focus is on the microbiome and gut health. Dr. Adler explains why high microbiome diversity is crucial for immune function, skin health, hormonal balance, and mental well-being. She emphasizes the importance of eating at least 30 different plant species per week to strengthen the gut flora. Dietary fiber plays a key role in this. Just five grams more fiber daily can reduce the risk of all causes of death by 14 percent. She also shares simple tips on how to easily integrate fiber into everyday life—for example, through acacia fiber, psyllium husks, or fermented foods like sauerkraut, yogurt, and kimchi. The discussion about sugar and sweeteners is particularly interesting. Dr. Adler explains the so-called second-meal effect and shows that artificial sweeteners not only negatively affect the gut flora but can also disrupt metabolism in the long term. Instead, she advocates for so-called "smart sugars" such as galactose, tagatose, or allulose, which have a prebiotic effect, do not cause a sharp rise in blood sugar, and may even have protective effects against dementia and cancer. The topics of anti-aging and longevity are also addressed. Dr. Adler provides an overview of the most important nutritional pillars for a long and healthy life. These include a fiber-rich, plant-based diet, as well as targeted supplementation with vitamin D, K2, omega-3 fatty acids, magnesium, zinc, selenium, and iodine. The importance of prevention, microbiome tests, regular blood analyses, and colonoscopies is particularly emphasized—especially for men, who are often insufficiently proactive in preventative care. Finally, valuable insights into modern approaches to skin and hair health are offered. Yael Adler discusses collagen, biotin, minoxidil, and the influence of micronutrients on hair loss, skin aging, and overall well-being. She emphasizes that true health must be considered holistically – from nutrition and gut health to skin and mental well-being. This episode delivers in-depth knowledge, inspiring "aha" moments, and practical tools to take your nutrition to the next level. It's a must-see for anyone who doesn't want to leave their health to chance and wants to understand what real prevention looks like today.

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