References: Biochemistry, Aerobic Glycolysis https://www.ncbi.nlm.nih.gov/books/NBK470170/ In vivo mitochondrial function in aging skeletal muscle: capacity, flux, and patterns of use. https://www.ncbi.nlm.nih.gov/pubmed/27539499 Cancer and Exercise: Warburg Hypothesis, Tumour Metabolism and High-Intensity Anaerobic Exercise https://www.ncbi.nlm.nih.gov/pubmed/29910314 Sending the Signal: Muscle Glycogen Availability as a Regulator of Training Adaptation https://www.ncbi.nlm.nih.gov/books/NBK543...
Jan 09, 2020•16 min•Ep. 39
References: Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313038/ Ketone Bodies https://www.sciencedirect.com/science/article/pii/B012227055X006635 Respiratory quotients lower than 0.70 in ketogenic diets https://www.researchgate.net/publication/15813523_Respiratory_quotients_lower_than_070_in_ketogenic_diets Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydra...
Jan 08, 2020•28 min•Ep. 38
References: Volek FASTER tudy https://www.ncbi.nlm.nih.gov/pubmed/26892521 Understanding the factors that effect maximal fat oxidation https://www.ncbi.nlm.nih.gov/pubmed/29344008
Jan 07, 2020•14 min•Ep. 37
References: Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease https://www.ncbi.nlm.nih.gov/pubmed/29697773 Metabolic Flexibility in Health and Disease https://www.ncbi.nlm.nih.gov/pubmed/28467922 Metabolic Flexibility in Cardiac Tissue https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999753/ Loss of Metabolic Flexibility in the Failing Heart https://www.ncbi.nlm.nih.gov/pubmed/29928647...
Jan 06, 2020•11 min•Ep. 36
Well, today marks the final episode in our week on this awesome study in Costa Rica. I'll be sharing with you my top finding from the study... and it's a good one. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.
Jan 03, 2020•14 min•Ep. 35
Today, we're continuing to discuss the training study that I helped with and was the subject of in Costa Rica. Dr. Ben House, Dr. Tommy Wood, and many other people put their lives on hold for a week to go down to the jungle and lift and sweat in the name of science, which was awesome. Thank you so much to all the participants for doing it. We would not be able to run any type of study without their participation. Today, we're talking about velocity for performance and even hypertrophy. Visit www...
Jan 02, 2020•16 min•Ep. 34
References: Does HRV predict acute lifting performance? https://miketnelson.com/hrv-heart-rate-variability-exercise-performance/ Endure book https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866/ref=sr_1_1?keywords=Endure&qid=1577129446&s=books&sr=1-1 HRV Education Course by Dr Mike T Nelson https://miketnelson.leadpages.co/hrv-solution/
Jan 01, 2020•16 min•Ep. 33
One of the big things that jumped out to me was that almost everyone in the study (again, I'm being vague a little bit on purpose because I haven't seen all the raw data. And, as I said, we're in the process of publishing this. So I can talk more specifically about my own data) But in general, most of the people got better at the accessory lifts during the study. If you remember from the episode yesterday, we did the same study, set up the same lifting routine that took about two hours to comple...
Dec 31, 2019•14 min•Ep. 32
References: Dr Ben House and Bro Research Center https://broresearch.com Dr Tommy Wood - AHS Genetics Talk https://youtu.be/Db-PC_NWLN8 Ryan L’Ecuyer https://broresearch.com/staff/
Dec 30, 2019•18 min•Ep. 31
References: Study 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5366043/ Study 2 https://www.ncbi.nlm.nih.gov/pubmed/27116342 Study 3 https://www.ncbi.nlm.nih.gov/pubmed/25814634 Study 4 https://www.ncbi.nlm.nih.gov/pubmed/27869525
Dec 27, 2019•17 min•Ep. 30
References: Study 1: https://www.ncbi.nlm.nih.gov/pubmed/27459862
Dec 26, 2019•4 min•Ep. 29
References: study 1 https://www.ncbi.nlm.nih.gov/pubmed/25429252 study 2 https://www.ncbi.nlm.nih.gov/pubmed/27609363 study 3 https://www.ncbi.nlm.nih.gov/pubmed/22248495 study 4 https://www.ncbi.nlm.nih.gov/pubmed/23617897
Dec 25, 2019•19 min•Ep. 28
References: Study 1: https://www.ncbi.nlm.nih.gov/pubmed/25763515 Study 2: https://www.ncbi.nlm.nih.gov/pubmed/11093921 Study 3: https://www.ncbi.nlm.nih.gov/pubmed/10490806
Dec 24, 2019•12 min•Ep. 27
References: https://www.physiology.org/doi/abs/10.1152/jappl.1990.69.5.1849?journalCode=jappl
Dec 23, 2019•18 min•Ep. 26
Once you’ve lost weight, how do you keep it off? How does Metabolic Flexibility fit into energy flux? We cover all of this in today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: https://www.ncbi.nlm.nih.gov/pubmed/28467922
Dec 20, 2019•14 min•Ep. 25
If I all of a sudden just take up walking like a madman and walk all day, am I going to cover my exercise requirements? Will I get significantly leaner? The answer is… kind of. We cover the research and findings in today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: My video: https://www.showme.com/sh?h=GURSega Study 1 https://www.ncbi.nlm...
Dec 19, 2019•17 min•Ep. 24
What is the #1 key to long term weight loss? Our argument is that it’s exercise and even more specifically is looking at the concept of energy flux. Can you pull more energy through the system. And based on the research… is that it’s going to be beneficial. How does this relate to exercise programming and adherence? How can we make it easier for you or the client to win? We cover this in today’s show. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certi...
Dec 18, 2019•17 min•Ep. 23
What are one of the misunderstood keys to long term weight loss? If you look at the statistics, most people are good at achieving short term weight loss but they’re horrible at maintaining it. In the fitness world, I see an over focus on calories - and yes while calories do matter - there are different states related to flux and even more different components of that. We’ll cover this in detail on today’s show. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex ...
Dec 17, 2019•15 min•Ep. 22
This week, we’re talking about a concept called g-flux. The first time I heard about this was from Dr. John Berardi in the early 2000s. G-Flux represents the relationship between the amount of energy you ingest through your diet and the amount of energy you burn through the sum total of your metabolic activity. With G-Flux, physiology can be profoundly changed – regardless of the energy-balance state or that input-output number. We’ll go through all of this on today’s episode. Visit www.flexdiet...
Dec 16, 2019•17 min•Ep. 21
Let’s just jump right into the last protein myth of the week. I’m going to cover some very interesting, massive, protein overfeeding studies where they’ve tracked the effects of consuming a high protein diet for body composition. Listen in for all of the details. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.
Dec 13, 2019•10 min•Ep. 20
We’re covering another zombie myth of protein that just won’t die today. Now it appears that protein itself is considered a negative thing in some circles. Yikes. I was at the ancestral health society meeting this past August presenting - it was super fun. One of the presenters was doing a talk about how we should be consuming very low amounts of protein which I do not necessarily agree with. A lot of this backlash is theoretical which brings us to today’s myth: Athletes don’t need more than the...
Dec 12, 2019•12 min•Ep. 19
One of my favorite shows on TV, other than Seinfeld which most of my students don’t even know existed… which is crazy, was MythBusters. Myth #3 is “as you age, you need less protein. This is false. From studies that we’ve seen, your protein needs actually go up as you age because of anabolic resistance. Listen to this show to learn more and good luck trying to convince mom and dad to change their eating habits. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex ...
Dec 11, 2019•7 min•Ep. 18
Too Much Protein Will Damage Your Kidneys? For the average healthy person listening in, this is not true. You need to understand the difference between “work” and “damage”. It is true that if you have more protein coming in, your kidneys will do more work but that’s not a bad thing. Listen in to learn more about this myth that just won’t die. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get no...
Dec 10, 2019•12 min•Ep. 17
This week I've been talking about that protein or bro-tein, depending upon how you want to pronounce it. What I wanted to do this week is give you a very brief primer on why protein is useful and why people talk about it. In this and the next 4 episodes, we're going to talk about a new protein myth each day. And today, the myth we're going to talk about is you can only use 30 grams of protein per meal. But before that, and we're just going to give you a very short primer on protein. So why do we...
Dec 09, 2019•21 min•Ep. 16
Dec 06, 2019•20 min•Ep. 15
Dec 05, 2019•12 min•Ep. 14
On the topic of the effects of exercise, we need to chat about the difference in aerobic exercise versus anaerobic exercise. Now for some of you, those may be a very simple review, but I think these concepts get a little bit mixed up and for good reason. So just like when we're talking about metabolic flexibility where the body is using this mixture of fat and carbohydrates at any one time, we can kind of think of that in terms of aerobic and anaerobic. These things (fuel & exercise) are not...
Dec 04, 2019•15 min•Ep. 13
As of this recording, you may hear some different noises in the background. I'm in South Padre Texas doing some kiteboarding. You're probably wondering what kiteboarding has to do with the topic of exercise this week (other than it is a very good exercise). And if you know me, you know I could probably do multiple podcasts and yammer on about why everybody should learn to kiteboard. But the reason for kiteboarding is recreation -- in addition to me getting out to go ride, hang out with friends, ...
Dec 03, 2019•13 min•Ep. 12
Today I have something super cool for you. This is an interview with my good buddy Dr. Andy Galpin from Cal State Fullerton. If you've been listening to some of my stuff for quite a while, or possibly some of Andy's stuff for quite a while, you may notice that this interview was originally aired a couple of years ago on the Eat to Perform podcast. As I was combing through some of the archives here, I found it and I just really loved all the information that Dr. Andy gave. Rerunning it again beca...
Dec 02, 2019•1 hr 29 min•Ep. 11
The importance of sleep. Whenever you talk about sleep, especially around a group of lifters, these questions then come up, "Should I be ingesting protein before I go to bed? Does that mess up my metabolism? Does that gonna make me jacked in four weeks? Is this a good thing? Is it a bad thing? Should I get up in the middle of the night and consume protein?" All very good questions. I did a run many, many years ago of where I got up in the middle of the night and consumed some protein. I would pu...
Nov 14, 2019•15 min•Ep. 10
