The Insanely Simple Guide To Strength, Longevity & Fat Loss | Quick + Dirty

The Dr. Tyna Show

Dr. Tyna Moore

Alternative Health, Health & Fitness

4.9 • 1.4K Ratings

🗓️ 10 February 2025

⏱️ 24 minutes

🔗️ Recording | iTunes | RSS

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Summary

EP. 191 On this episode of The Dr. Tyna Show, I’m cutting through the confusion and breaking down the Four Quadrants of Exercise—a simple yet powerful framework for building strength, burning fat, and optimizing longevity. Too many people think Pilates, yoga, walking, or just lifting weights alone is enough to stay fit and healthy. But the truth? You need all four movement quadrants— isometrics, strength training, zone 2 cardio, and intensity—to build a resilient, high-performing body that ages well. Plus, there’s a bonus category everyone will love. I’ll walk you through the science-backed benefits of each and explain why variety is the secret weapon for keeping your metabolism, cardiovascular system, and muscles firing at their best—especially as we age. What You’ll Learn in This Episode: Why walking is the ultimate longevity hack (and how it burns fat without stressing your body) The non-negotiable role of strength training for metabolism, muscle retention, and bone health How cardio supports heart health, circulation, and mitochondrial function Why explosive movements (HIIT, plyometrics, sprints) are crucial for power and fall prevention How Pilates, yoga, and isometric training improve mobility, stability, and injury recovery If you want to future-proof your body, boost your energy, and stay strong for life, this episode is a must-listen! Tune in now. 🎧🔥 Join my FREE 21-Day Strength & Resilience Challenge! Starts Feb 10th!: www.drtyna.com/strengthandresilience Sponsored By: Nutrisense Head over to nutrisense.io/drtyna to get $125 off your program. Qualia Go to qualialife.com/DRTYNA and use code DRTYNA at checkout for up to 15% off your purchase. On This Episode We Cover: 00:00:00 - Introduction 00:01:14 - Walking (The Bonus) 00:02:46 - The Four Quadrants 00:03:49 - 1. Strength Training 00:07:01 - 2. Cardio & Zone 2 Training 00:09:19 - 3. Explosive movement (HITT, Plyometrics, Sprints) 00:11:08 - 4. Yoga, Pilates, & Isometric Exercises 00:13:52 - Importance of the 4 Quadrants Show Links: Join my FREE 21-Day Strength & Resilience Challenge to get started: www.drtyna.com/strengthandresilience Further Listening: Strength Training Playlist Hormone Health Playlist EP. 149 You Need To Take The Stairs Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.

Transcript

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0:00.0	You are tuned into the Dr. Tina Show with Dr. Tina Moore. For more, visit Dr. Tina.com.
0:05.7	On this episode of the Dr. Tina show, The Quick and Dirty, I am going to present to you my insanely simple guide to fat loss, longevity, and fitness.
0:14.3	And we're going to be discussing the four quadrants of exercise as I see them.
0:18.5	I get questions all the time from super confused people who think
0:22.7	Pilates is enough, Pilates is strength training, yoga is enough, walking is enough, strength
0:28.2	training only, zone two all the time, high intensity interval training, you name it.
0:34.4	People grab what they like, they grab what they're good at and that's what they
0:37.9	focus on. And I'm going to explain to you why we need to hit all four quadrants, what they do
0:43.6	and make an argument for each so that you understand that we are human beings. We are just
0:48.5	fancy mammals with opposable thumbs and we need to be moving our body in a variety of ways.
0:53.0	We are trying to hone different systems
0:55.1	and optimize different systems in our body. And I think it gets confused and I think it gets
0:59.5	oversimplified. And we're going to jump into it. So let's go. Did you know that nearly 94% of
1:07.3	U.S. adults are metabolically compromised, according to 2018 data published in 2021.
1:12.7	Even more surprising, 80 percent of them have no idea. Shocking, right? That's why I've been
1:18.0	beating the drum on metabolic health for decades in my clinical practice and on this podcast
1:21.7	since day one. A tool I found a long time ago that I absolutely love is the continuous glucose
1:27.3	monitor by Nutrisense.
1:29.0	NutriSense is here to challenge outdated beliefs about blood sugar and metabolic health, because the more you know.
1:34.4	NutriSense isn't just another health trend. It's a cutting edge program that combines real-time data from
1:39.4	continuous glucose monitors, as you may have heard referred to as CGMs, with personalized one-on-one support
1:44.8	from credential nutrition experts. Together, they empower you to take control of your health
	...

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