How can I get rid of loose skin or stretch marks after significant weight loss?

Charles Poliquin recommends the herb Gatu Kola (Gotu Kola) to help reduce unnecessary scar tissue and loose skin. He advises that it takes at least six months to see progress, but a bio-absorbable cream form can yield results faster. Dosage suggested is two tablets, three times a day orally.

What is neurotransmitter dominance and how does it affect training programs?

Neurotransmitter dominance describes how an individual's predominant neurotransmitter (e.g., dopamine, acetylcholine) dictates their optimal training approach. Dopamine-dominant individuals thrive on variation and high intensity, while 'earth types' (no strong dominance) benefit from consistent, patient progress. Charles recommends the Braverman test to identify dominance.

Why is clinical experience often more advanced than published research in strength training?

Charles Poliquin argues that clinical experience often precedes published research by decades. He cites cluster training and high-dose fish oil as examples where coaches were applying effective methods far before scientific studies validated them, emphasizing that science is about thinking, not just published studies.

What are the essential blood tests for monitoring carbohydrate intake and insulin sensitivity?

Charles Poliquin recommends monitoring morning glucose, morning insulin, HbA1c (average blood sugar over three months), and a reactive insulin test (post-carbohydrate meal). These tests provide a more comprehensive picture of insulin sensitivity and pancreatic health beyond standard 'normal' ranges, emphasizing 'optimal' values.

What should I look for in a good doctor for advanced health and hormone testing?

A good doctor for functional medicine and hormone testing should spend at least two hours on your initial medical history. Avoid doctors who make definitive diagnoses from single blood tests or don't ask about variables like exercise, diet, or alcohol intake before testing. Charles recommends ACAM.org for finding such doctors.

What is Charles Poliquin's view on Hormone Replacement Therapy (HRT)?

Charles Poliquin believes HRT is viable and increasingly necessary due to modern stress and decreasing natural hormone levels, but it must be done properly. He stresses the importance of monitoring estrogens, cardiovascular risk factors, and balancing DHEA sulfate with testosterone. He recommends Thierry Hertoghe as a leading educator.

What specific environmental and lifestyle factors contribute to hormonal disruption?

Charles Poliquin highlights environmental estrogens in cosmetics (e.g., parabens in shampoos), electromagnetic radiation from cell phones and computers, and chronic stress as factors that suppress testosterone. He recommends using organic body care products and batching digital tasks to reduce exposure and stress.

What are common warm-up mistakes and ineffective exercises in gyms?

He criticizes the use of foam rollers for general warm-ups, electronic cardio equipment (like treadmills) due to insulin resistance precipitation, and unstable surface core training (e.g., Bosu balls) for its limited long-term benefits. He also strongly dislikes goblet squats, kettlebell swings, and glute bridges for their ineffectiveness and potential harm.

How should one structure a proper warm-up routine for weightlifting?

A proper warm-up ensures the brain knows the range of motion and that weights will get heavier. It involves mobility work (e.g., calf stretches with voluntary contractions), followed by progressive lifting sets (e.g., bar, 60%, 75%, 85%, 90%, 95% of working weight with decreasing reps) leading up to the main sets.

What are the most effective strategies for immediate post-workout recovery?

Charles Poliquin emphasizes immediate cortisol suppression after intense training. This is achieved by consuming a carbohydrate blend (around 200g for large, lean athletes) and high-quality protein (around 50g) or essential amino acids. This strategy is most effective for individuals with sub-10% body fat and visible abs.

What are the top three supplements Charles Poliquin recommends for everyone?

He recommends Magnesium (4g/day for men, 2.4g/day for women, using various chelates like threonate for sleep, glycinate for liver/muscle, orotate for vascular), Fish Oil (with added D3, K1, K2 for cardiovascular benefits), and Zinc (initially 180mg/day for six months) due to prevalent deficiencies and their critical roles in the human body.

What does Charles Poliquin's ideal morning routine look like?

He wakes up at 4 AM for two hours of uninterrupted personal time. He eats a breakfast of wild meat, nuts, and berries/avocados, accompanied by coffee prepared with specific cold brewing methods for maximum caffeine and antioxidants. He then reads for an hour on non-job specific topics, followed by an hour of job-specific reading.

What is the most important advice Charles Poliquin would give to his 30-year-old self?

He would advise himself to stop working so much and have more fun. Having worked 20 hours a day and underslept, he learned that quality of life, including planned vacations and better organization, leads to greater overall success and effectiveness, rather than just relentless work.

Key Moments

Strength Training, Shredding Body Fat, and Increasing Testosterone and Sex Drive | Charles Poliquin

Tim Ferriss

Howto & Style4 min read170 min video

Oct 12, 2015|762,223 views|4,666|216

tim ferriss 4 hour body timothy ferriss author writer ferriss tim ferriss blog timothy ferriss speaker Charles Poliquin (Author)fitness strength training charles poliquin

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Key Moments

TL;DR

Charles Poliquin on strength, fat loss, hormones, and individualized training.

Key Insights

Individualization is paramount in training and nutrition, moving beyond cookie-cutter approaches by understanding neurotransmitter dominance and personal biology.

Clinical experience often precedes scientific research; trust your body's feedback and long-term effectiveness over fleeting study trends.

Optimizing hormones, particularly testosterone, requires a multifaceted approach including stress management, quality sleep, diet, and potentially HRT when deserved.

Effective fat loss involves managing cortisol, avoiding steady-state cardio and low-fat diets, and focusing on high-fat, low-carb strategies when appropriate.

Proper warm-ups and recovery are crucial for performance and injury prevention, focusing on mobility, targeted activation, and immediate post-exercise nutritional strategies.

Building lean mass through strength training is fundamental for metabolic health, insulin sensitivity, and overall body composition, especially for women.

THE FOUNDATION OF STRENGTH AND PERSONALIZED TRAINING

Charles Poliquin, a renowned strength coach, emphasizes individualization as the cornerstone of effective training and nutrition. He advocates moving beyond generic advice by understanding personal biology, including neurotransmitter dominance, which dictates how individuals respond to training stimuli. This personalized approach allows for tailored programming that maximizes progress and avoids plateaus, recognizing that what works optimally for one person may not for another. His method is rooted in extensive clinical experience and learning from global experts.

THE CRITICAL ROLE OF CLINICAL EXPERIENCE OVER RESEARCH ALONE

Poliquin highlights the disparity between rapid clinical observations and the slower pace of peer-reviewed research. He argues that successful, elite performance is often achieved through methods refined by practitioners long before they are validated by studies. This emphasizes the importance of trusting empirical evidence derived from training countless athletes, suggesting that human clinical experience can provide invaluable insights that guide optimal practice, even if not immediately backed by extensive scientific literature.

OPTIMIZING HORMONES AND LONGEVITY

The conversation delves into the complex world of hormones, particularly testosterone and its decline in modern society. Poliquin stresses that improving testosterone and sex drive involves lowering cortisol through stress management, improving sleep quality, and consuming nutrient-dense foods like red meat. He also discusses the potential role of Hormone Replacement Therapy (HRT), emphasizing that it must be 'deserved' and properly monitored, focusing on balance with other hormones like estrogens and DHEA-S, and guided by qualified practitioners.

STRATEGIES FOR EFFECTIVE FAT LOSS AND BODY RECOMPOSITION

Poliquin critiques common fat loss approaches like steady-state cardio and low-fat diets. He advocates for higher fat intake, especially when combined with lower carbohydrate consumption, to enhance insulin sensitivity and promote fat utilization. Managing cortisol is identified as critical, as elevated stress hormones hinder fat loss. He also advises consuming carbohydrates strategically post-exercise, only when 'earned' through significant fat loss and lean muscle development.

THE SCIENCE OF MOVEMENT: WARM-UPS, EXERCISES, AND MOBILITY

Poliquin dismisses certain exercises like goblet squats, kettlebell swings, and some forms of core work on unstable surfaces, citing potential harm and lack of genuine functional carryover. Instead, he champions compound movements like deadlifts, squats (particularly front squats for athletic purposes), and overhead presses. He stresses the importance of proper warm-ups emphasizing mobility and progressive activation to prepare the body for heavy lifting and prevent injuries. Mobility for lifts like the snatch is also detailed, focusing on specific rotator cuff activation and shoulder health.

ENHANCING ATHLETIC PERFORMANCE AND MENTAL ATTITUDE

Poliquin discusses the importance of building lean muscle mass for women to improve insulin sensitivity and facilitate fat loss. He also touches on the positive aspects of CrossFit, such as work ethic and embracing basic exercises, while cautioning against its lack of orthopedic screening. He highlights the significance of a 'growth mindset' in athletes, characterized by a focus on continuous improvement and learning from mistakes, which is crucial for achieving elite performance and longevity in their respective sports.

SUPPLEMENTATION AND ESSENTIAL NUTRITION FOR EVERYONE

Poliquin identifies several key supplements for general health and performance. Magnesium is considered highly underrated and essential for numerous bodily functions, with different forms targeting specific tissues. Quality fish oil, particularly with added Vitamin D3, K1, and K2, is recommended for cardiovascular health and broader benefits. Zinc is highlighted for its role in testosterone production, fertility, and detoxification, emphasizing the need for adequate intake due to soil depletion and environmental toxins.

THE POWER OF SIMPLICITY AND PERSONAL GROWTH

Throughout the discussion, Poliquin repeatedly emphasizes simplicity, whether in training, nutrition, or life. He also champions the concept of 'deserving' your carbs and the importance of planning rest and leisure, drawing parallels with works like 'The 4-Hour Workweek' and 'The One Thing.' Ultimately, Poliquin advocates for self-awareness ('know yourself') and a continuous pursuit of improvement, both personally and for those he coaches, believing that simplicity and understanding one's own needs are the keys to sustained success and fulfillment.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Drugs & Medications

●Concepts

●People Referenced

Optimizing Strength, Fat Loss, and Hormone Health

Practical takeaways from this episode

Do This

Learn English, German, and other languages to access broader strength training knowledge (if passionate)

Focus on compound movements like squats, deadlifts, chin-ups, and dips for core strength

Individualize training based on neurotransmitter dominance (e.g., dopamine dominant need variation, earth types need patience)

Monitor morning glucose, morning insulin, HbA1c, and reactive insulin regularly to assess carbohydrate tolerance and pancreatic health

Find a doctor who takes a comprehensive 2-hour medical history and looks at overall health, not just single metrics

Incorporate high-dose fish oil (30-60g) for 6 months for body composition goals, then maintain with lower doses if diet supports

Manage stress effectively through practices like email/phone batching to lower cortisol and increase testosterone

Eat high-fat, high-protein, low-carb if trying to lose fat, cooking with olive oil, butter, and coconut oil

Ensure quality sleep in a 'bat cave' (completely dark room) for optimal testosterone production

Take essential supplements: Magnesium (4g/day for men, 2.4g/day for women, varied forms), Fish Oil (with D3, K1, K2), and Zinc (up to 180mg/day initially)

Incorporate cold exposure (cold baths) to increase testosterone

Consume wild meat, red meat, and high-quality protein for testosterone and zinc intake

Plan vacations first and block out free time to avoid work expanding to fill all available time

Read books like '59 Seconds' by Richard Wiseman and 'The One Thing' by Jay Papasan and Gary Keller for science-backed self-improvement and focus.

For a perfect warm-up: Stretch calves and tight muscles with 8-second static stretches followed by a 2-second voluntary contraction, then perform progressive warm-up sets (e.g., bar, 60%, 75%, 85%, 90%, 95% of working weight for 4, 3, 2, 1, 1, 1 reps respectively).

Emphasize immediate post-workout recovery by consuming a carbohydrate blend (200g for lean, large athletes) and high-quality protein (50g) or essential amino acids, especially if sub 10% body fat with visible abs.

For glute activation, prioritize deadlifts, squats, and split squats.

For front squats, use Olympic lifter technique: slightly wider than shoulder-width grip, elbows up as high as possible, elbows in to lock the bar.

Avoid This

Rely on foam rolling for scar tissue or general warm-up, only use for distracting vertebrae

Use treadmills or electronic cardio equipment for warm-ups, as they can precipitate insulin resistance

Train core on unstable surfaces (e.g., Bosu ball) beyond 6 weeks, as benefits diminish quickly

Do 'entertainment training' that keeps people busy but isn't productive, especially for women in strength training

Allow patients to take blood tests without standardizing variables like fasting duration, exercise, or alcohol consumption

Underestimate the importance of the balance between DHA sulfate and testosterone in HRT

Use Black Market anabolic agents or improperly administer drugs without medical supervision

Use cosmetic products, shampoos, or moisturizers with parabens, check EWG.org for product quality

Excessively use cell phones or computers for 'phantom messages' which can dysregulate dopamine and lead to hyper-vigilantism

Do goblet squats, as they are limited by wrist, deltoid, and elbow flexor strength, not leg strength

Perform kettlebell swings due to their harmful effect on disc structure over time

Perform glute bridges, as more effective exercises exist for glute activation and better movement patterns

Do Olympic lifts for repetitions as it's utterly stupid and increases injury risk

Expect optimal strength on a purely plant-based/vegan diet

Restrict both carbohydrates and fats simultaneously for fat loss, as high fat is crucial in low-carb diets

Neglect the quality of food, especially when traveling; prioritize wild meat, quality fish, and avoid inflammatory foods like chocolate milk and pizza at gyms.

Overwork; avoid working excessive hours and ensure adequate sleep and planned time off.

Common Questions

Charles Poliquin sees himself primarily as a strength coach with a broad set of tools. He learned English at 17 and then German due to his passion for strength training, seeking out the best teachers globally and using language learning as a means to access advanced knowledge in his field.

Topics

Health & Longevity Human Performance Nutrition & Diet Strength Training Body Composition Hormone Optimization Stress Management Individualized Training Fat Loss Sleep Quality Athletic Performance Recovery Strategies Nutrition Principles Strength Coaching

Mentioned in this video

Supplements

Athletic Greens

An all-in-one nutritional insurance supplement that Tim Ferriss recommends and travels with for optimal performance.

Gatu Kola

An herb recommended by Charles Poliquin and his mentor Maos for reducing unnecessary scar tissue and loose skin, though results take months.

Magnesium Threonate

A form of magnesium preferred by Charles Poliquin for its Gaba-inducing properties and sleep improvement.

Fish oil

The second most important supplement for the average person, with preferences for brands that include D3, K1, and K2 for cardiovascular benefits.

Magnesium Glycinate

A form of magnesium with preference for liver and muscle tissue.

DHEA Sulfate

A key androgen and 'mother of all androgens' that needs to be balanced with testosterone in HRT to maintain drive and motivation.

Magnesium Orotate

A form of magnesium that tends to work more on the vascular system.

Shilajit

An herb mentioned, with 88 synonyms in literature, used to treat liver oxidation.

Holy Basil

An herb with many different names, requiring searching under various Indie names to find all research.

Magnesium

Considered the most underrated supplement even with a perfect diet, essential for dropping HbA1c values and overall health.

Zinc

Highly recommended, especially for those in UK, Ireland, or Australia, due to widespread deficiency, associated with testosterone and detoxification of xenoestrogens.

DHA

A type of omega-3 fatty acid crucial for brain development and overall health, consumed in large quantities in human evolutionary history.

People

Arnold Schwarzenegger

A famous bodybuilder, actor, and politician, mentioned as a prior guest on The Tim Ferriss Show and an inspiring figure.

Charlie Sheen

An actor mentioned by Charles Poliquin to create a memorable analogy for cortisol's role as a temporary signal in the body.

Ben Franklin

An American Founding Father mentioned by Tim Ferriss as a preferred 'self-help author' for his practical principles.

Dwight Phillips

An Olympic gold medalist in long jump, and a client of Charles Poliquin.

Jay Papasan

Co-author of 'The One Thing', a book recommended by Charles Poliquin for improving organization and focus.

Mark Houston

An ND convinced by Charles Poliquin to use high dosages of fish oil, leading to significant benefits for conditions like dyslipidemia and fat loss.

Atul Gawande

An MD and author of 'The Checklist Manifesto,' praised by Tim Ferriss for promoting systematic approaches.

Edgar Martinez

An MLB batting champion, and a client of Charles Poliquin.

Paavo Komi

A Finnish expert Charles Poliquin learned from, known for his work in strength training.

Magda Budish

A researcher cited by Charles Poliquin for evidence that warming up on a treadmill precipitates insulin resistance.

Winston Churchill

Praised by Charles Poliquin as a successful figure due to his courage, vision, and ability to learn from mistakes.

Dmitry Klokov

An Olympic weightlifting icon and medalist, with whom Charles Poliquin co-teaches seminars and who has an incredible physique.

Josh Bryant

A colleague of Charles Poliquin who recently wrote a good book on interval training.

Bobby Fischer

A legendary chess grandmaster, inspiring the title 'Searching for Bobby Fischer'.

Charles Poliquin

The guest on the show, a renowned strength, hypertrophy, and nutrition coach who has trained elite athletes across many sports.

Chris Pronger

An NHL MVP, and a client of Charles Poliquin.

Deep Marsh

An expert Charles Poliquin learned from, known for his work in strength training.

Josh Waitzkin

A chess prodigy and martial artist, mentioned as a guest on The Tim Ferriss Show and the inspiration for 'Searching for Bobby Fischer'.

Nick Mitchell

Owner of Ultimate Performance Gym, who partnered with Charles Poliquin for seminars and trained a journalist to significant fat loss.

Michael Antono

A Spanish contact of Charles Poliquin who sources high-quality wild game like boar and deer for him.

Paul Carter

A strength coach who advocates for 'overwarming up' (doing a heavier single before main sets) to activate the nervous system.

Ted Conn

One of Charles Poliquin's favorite powerlifters, known for his methods for a big squat.

Bill Bela

A neurotransmitter expert who found the Braverman test to be accurate.

Rolf Feser

A German expert from whom Charles Poliquin learned German volume training.

Eric Braverman

The developer of the Braverman test for neurotransmitter dominance.

Richard Wiseman

Author of '59 Seconds', a book recommended by Charles Poliquin for its critical look at the self-help industry and science-based techniques.

Tony Doherty

The individual who invited Charles Poliquin to teach at the Arnold Classic in Australia.

Gary Keller

Co-author of 'The One Thing', a book recommended by Charles Poliquin for improving organization and focus.

Quentin Tarantino

A film director whose movies Charles Poliquin enjoys.

Thierry Hertoghe

A Belgian endocrinologist and leading educator on HRT, known for his holistic 'Eagle's View' approach to hormone balancing and linking physical symptoms to deficiencies.

Catherine Wilner

A functional medicine expert who won the equivalent of the Nobel Prize for functional medicine, advocates for the Braverman test.

John Broz

One of Charles Poliquin's favorite weightlifters, known for his methods for a big squat.

Media

Asterix

A French comic strip Charles Poliquin read as a child and later used to learn foreign languages.

Kinesiology

A French periodical from Belgium that sparked Charles Poliquin's interest in strength training at age 14.

Gladiator

A movie Charles Poliquin likes, featuring heroes who struggle and overcome difficulty.

Un Prophète

A French action movie recommended by Tim Ferriss, about a young boy in prison who rises through the ranks of the Corsican Mafia.

John Wick

An action movie recommended by Charles Poliquin as a good distraction from daily work.

Tarzan Comics

Comics Charles Poliquin read as a child, inspiring his early interest in physique.

America

Cartoons Charles Poliquin watched as a child, inspiring his early interest in physique.

The Tim Ferriss Show

Tim Ferriss's podcast where he deconstructs world-class performers. Charles Poliquin is a guest on this episode.

History Channel

A channel Charles Poliquin likes for its content.

The Last Samurai

A movie Charles Poliquin likes, featuring heroes who struggle and overcome difficulty.

22 Bullets

A French action movie recommended by Charles Poliquin about a man trying to retire from the mafia.

The Imitation Game

A movie Charles Poliquin liked despite it not being action-based.

National Geographic

A channel Charles Poliquin enjoys for its documentaries on animal life and ecosystems.

Books

59 Seconds

A book by Richard Wiseman that critically evaluates self-help techniques based on science, recommended by Charles Poliquin for changing outlooks on productivity and stress.

The 4-Hour Body

A book by Tim Ferriss that Charles Poliquin refers to as having influenced his work-life balance and time management.

Quirkology

Another book by Richard Wiseman, mentioned by Charles Poliquin.

Arm Size and Strength: The Ultimate Guide

One of Charles Poliquin's books, which he visibly demonstrates the results of.

Natural Medicine Journal

A journal Charles Poliquin uses to find synonyms for natural compounds when doing research.

Bad Science

A book by Ben Goldacre, recommended by Tim Ferriss as essential reading for understanding how to critically evaluate scientific claims in media.

The One Thing

A book by Jay Papasan and Gary Keller, recommended by Charles Poliquin for organization and focus, promoting strategic vacation planning.

Journal of Applied Strength and Conditioning

A scientific journal that published a paper on 'cluster training' in 2008, 33 years after Charles Poliquin learned it clinically.

The Checklist Manifesto

A book by Atul Gawande, highlighted by Tim Ferriss as valuable for developing a systematic checklist approach to tasks like research.

The 4-Hour Workweek

Tim Ferriss's book that taught Charles Poliquin the concept of batching and reducing stress.

Organizations

Navy SEAL Foundation

A foundation Charles Poliquin donates to for rehabilitation of Navy SEALs, emphasizing the importance of giving back.

New York Times

A prominent American newspaper mentioned as ranking The 4-Hour Body as a number one bestseller.

PubMed

Charles Poliquin's top source for scientific research, advising to use synonyms for effective searches.

Wall Street Journal

A prominent American newspaper mentioned as ranking The 4-Hour Body as a number one bestseller.

Software & Apps

Active Release Techniques

A manual therapy technique used to treat soft tissue dysfunctions, part of Charles Poliquin's wide expertise.

Kettlebell swing

An exercise that Charles Poliquin believes is very harmful to the disc structure due to horizontal displacement of weight, leading to back problems over time.

99designs

A graphic design platform that Tim Ferris uses for various design needs, from banner ads to book covers.

Strength Sensei

Charles Poliquin's website where people can find more information about his work, articles, and upcoming seminars.

Braverman Test

A multiple-question answer format test developed by Eric Braverman, found by Charles Poliquin to be the most accurate for determining neurotransmitter dominance, but can only be done once.

EMG.org

A website recommended for checking the quality of household products, cosmetics, shampoos, and moisturizers to avoid parabens and other harmful chemicals.

Bing Translate

A tool used by Charles Poliquin to type sentences and look up their equivalents in different languages he is learning.

Products

BOSU Ball

An unstable surface training tool that Charles Poliquin believes is ineffective for core strength beyond six weeks and should be removed from gyms.

Kindle

An e-reader that Charles Poliquin uses for speed reading, highlighting, and improved retention.

Pentacarb

A carbohydrate blend developed by Charles Poliquin for ATP Lab Canada, used for immediate post-workout recovery.

Bamboo Bench

A simple foam roller with a leather cover used on a regular bench to allow for a greater range of motion and pain-free upper body pressing by supporting the spine.

Companies

ATP Lab Canada

A company for which Charles Poliquin developed a post-workout carbohydrate blend called Pentacarb.

Designs for Health

A brand that makes OmegaAvail fish oil, recommended by Charles Poliquin for its added D3, K1, and K2.

Locations

Viking Museums

Museums in Sweden that Charles Poliquin visited with his daughter as part of their educational vacation experiences.

Concepts

Chinese Five Elements

A traditional Chinese medicine concept of fire, water, earth, metal, that Poliquin relates to neurotransmitter dominance for individualized training.

Oxytocin

A hormone mentioned by Thierry Hertoghe as needing to be balanced with testosterone.

Cluster Training

A strength training approach for relative strength that Charles Poliquin learned in 1975, but was only published as 'novel' research in 2008, illustrating the lag between clinical experience and scientific publication.

PNF Stretching

A stretching technique Charles Poliquin recommends incorporating into warm-ups for flexibility and activation.

Neurotransmitter Dominance

Poliquin's theory that individual training responses and personality traits are linked to the dominance of certain neurotransmitters like dopamine or acetylcholine.

Parabens

Chemicals found in many cosmetic products, linked to various forms of cancer, which Charles Poliquin advocates avoiding by using organic products.

Drugs & Medications

Nandrolone

An anabolic steroid, believed by some athletes to aid joint repair, with some Swedish research showing positive influence on connective tissue regeneration.

Stanazolol

An anabolic steroid, mentioned as being mixed with multivitamins for children to gain weight in some South American countries.

Peptides

A frontier area in hormone therapy for repair and other benefits, requiring expert guidance due to varying recommendations.

Parabolan

A potent anabolic steroid, mentioned as being controversially prescribed to bullied children in France in the 1980s.