Jeff's background as a dietician working with a wide range of athletes and his current role at Auckland University of Technology - Sports Performance Research Institute of New Zealand (SPRINZ) Research began with a survey looking at what endurance athletes eat before exercise - if anything Results of research testing performance elements with cyclists not eating or eating either a carbohydrate or protein meal Hunger post-exercise Intra-exercise calories or electrolytes The type of fat you're bur...
Apr 28, 2021•59 min•Ep. 44
Description of the eight interventions discussed in the certification Expert interviews Concepts of macro matching and macro mismatching Go to flexdiet.com to enroll If you're listening after the Flex Diet Certification has closed, go to flexdiet.com and sign up for my newsletter to be notified when it opens again.
Apr 22, 2021•12 min•Ep. 43
Barbell Back Squat Why is this so popular? What are two or three alternatives? Why could each of these variations become a new beloved lift? Conventional Barbell Deadlift Why is this so popular? What are two or three alternatives? Why could each of these variations become a new beloved lift? Bench Press Why is this so popular? What are two or three alternatives? Why could each of these variations become a new beloved lift? Overhead Press Why is this so popular? What are two or three alternatives...
Apr 14, 2021•17 min•Ep. 42
The effect of aerobic exercise on cognition - having a "better brain" Dr. Wendy Suzuki- cognition and mood Dr. Joe Clark - visual systems post-concussion and how to cut concussion rates through visual work before an athletic event Dr. Matt Antonucci who runs Plasticity Centers in Orlando gave an overview looking at concussions and brain trauma Dr. Justin Rhodes did an interesting experiment with rats and muscle contractions Dr. Christine Wren found that older women who do aerobic exercise and th...
Mar 31, 2021•57 min•Ep. 41
Definition of exercise vs. recreation FIght human tendency to not want to do things you suck at The benefits of recreation for the brain and body Visual feedback for learning Healthy aging requires using the brain Making errors drives neuroplasticity Make the process fun The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be n...
Mar 24, 2021•17 min•Ep. 39
Go to www.Physiologicflexibility.com to sign up. 40 + different explicit action items 4 areas of homeostatic regulators temp pH fuels: blood glucose/keto oxygen /CO2 Technical videos in each area 2-3.5 hours The big picture over 8 videos 40 explicit action items in total 400+ studies referenced Based on over a decade of reading research, working with clients, and good ole fashion self trial and error Direct access to me during the entire course via my private email address...
Mar 23, 2021•17 min•Ep. 40
The importance of having something you can do for exercise at home Handling an "off" day The more you train, the more variability you can experience from day-to-day The importance of showing up The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again....
Mar 08, 2021•17 min•Ep. 38
Dr Doug Bibus introduction and background A brief primer of essential fats Mortality and fish oil Recommended amounts for health benefits Sport supplementation COVID, clinical trials, inflammation, and fish oil DHA and arachidonic acid in membranes and athletes (and sled dogs) Cold exposure can help convert more DHA Hibernating animals Can you get too much EPA and DHA? Farm-raised salmon EPA and DHA quite low? 2-3g DHA and EPA science-backed recommendation Omega 3 blood testing (omega3test.com) ...
Mar 01, 2021•1 hr•Ep. 37
Background to how I starting using nasal breathing with clients The rate limiter for nasal breathing during exercise Review of the literature (references below) Myths related to slow breathing Should we nasal breathe 100% of the time Where is nasal breathing most useful References: Alex Hutchinson, Endure Veli, N. (1983). Oronasal airway choice during running. Respiration Physiology, 53(1): 129–133. PMID: 6622862 Saibene F, Mognoni P, Lafortuna CL and Mostardi R. (1978). Oronasal breathing durin...
Feb 23, 2021•39 min•Ep. 36
Listen in as the docs discuss Lies, Dam Lies, and Statistics How to read a study beyond just the abstract Who should even post about science The new study on lifers doing a ketogenic diet Did the subject really add lean body mass in the form of muscle? How much protein do you need to change your body composition? And much more Check out The Bro Research Center at https://broresearch.com/ Dr Ben House at https://broresearch.com/staff/ and on IG at https://www.instagram.com/drbenhouse/?hl=en Dr To...
Feb 15, 2021•1 hr 43 min•Ep. 35
I cover my basic assumptions regarding who this is for Lifting component: what I would do and how often Cardio component Nutrition Fasting Hydration Supplements Sleep Other The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again....
Feb 10, 2021•20 min•Ep. 34
Intro to Ashleigh's quarantine life How the book, It Takes Guts, went from idea to reality Why bother with organ meats Nose-to-tail-eating Why organ meat fell out of favor Health wars and trying to be the voice of reason Image issues in fitness Competence and confidence Dr. Mike's thoughts on certain exercises and hypertrophy Vegetables are good Tips on eating liver Find her book at any online bookstore or at ashleighvanhouten.com. IG @themusclemaven The Flex Diet Podcast is brought to you by th...
Jan 25, 2021•1 hr 18 min•Ep. 33
N1 Education mission: They take what you'd learn in a university setting and apply it to the individual level. Narrowing research down to an applicable level Issues with hypertrophy research Targeted programming Activation of specific muscles Balancing hypertrophy training with moving well as a human Internal vs. external cues Dynamic stability Coaching exercises to a client Find Kassem Hanson on IG: @N1.education, @N1.training, and coach_kassem Websites: n1.education and n1.training The Flex Di...
Jan 18, 2021•1 hr 5 min•Ep. 32
Hear about Brent's background Research on fish oil- where it's been and where it's going Omega 3 to Omega 6 ratios Omega 3 index: what it is and what it tells you The form of supplementation matters What to look for on a supplement label Can you hyper dose fish oil to catch up on a deficiency? Algae-based fish oil New study outline and details Arachidonic acid Brent's recommendations Find Brent at brent@omega3study.com or on LinkedIn. The Flex Diet Podcast is brought to you by the Flex Diet Cert...
Jan 11, 2021•48 min•Ep. 31
Intentions with a rough timeframe are better than goals with a strict timeframe. Figure out the gap - what's missing. SAID principle. Figure out the cost. HRV, joint pain, time spent exercising... Basic boring is best (3 Bs) Today's podcast is brought to you by Dr. Mike himself. Check out the new and improved website and make sure to sign up for my daily newsletter to receive all my free content.
Jan 05, 2021•21 min•Ep. 30
Dr. Potter's background and current role Sleep's effects on the brain REM sleep for motor learning Lucid dreaming PTSD, trauma, TBI, and sleep Creatine supplementation, sleep, and health Other supplement science and recommendations Be careful when choosing your supplements Where to find Dr. Greg Potter: Resilient Nutrition Co-founder and Chief Science Officer, Resilient Nutrition Instagram | Twitter | Linkedin Greg Potter PhD The Flex Diet Podcast is brought to you by the Flex Diet Certification...
Dec 29, 2020•1 hr 16 min•Ep. 29
Deb, Jean, and Dr. Mike talk about the state of the industry in light of the pandemic The high flux model Learning how to get out of the low-calorie mindset The importance of steps and energy expenditure People react to food differently Study in Amish The role of recreation apart from training Managing priorities The power of knowing your motivator There's no getting around hard work Find Dean on IG: geudo.power or The Pump Podcast on Youtube Find Jeb on foodonthemind.com The Flex Diet Podcast i...
Dec 21, 2020•1 hr 27 min•Ep. 28
Discussion of the Ph.D. process Research limitations and struggles Reflexive Performance Reset (RPR) The imperfect role of science in answering questions Sport and exercise psychology (Dr. Feit’s dissertation) The role of the coach in directing their client's mindset One surprise from Dr. Feit’s research Find Dr. Feit on Facebook: Adam Feit, IG: @aefeit, Twitter: a_feit, and email: aefeit@gmail.com The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 i...
Dec 14, 2020•1 hr 5 min•Ep. 27
Managing training through COVID restrictions Encouraging client independence The role the personal trainer can play Fitness culture and the hardcore or die aspect Tradeoffs in fitness Tips for changing up training to correct for bad form Using video for analysis Find Lee on FB, IG, and Twitter @coachleeboyce or leeboyce.com. The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you o...
Dec 07, 2020•1 hr 9 min•Ep. 26
How not to gain weight between November and January. Two letters: H and H - hedonic and homeostatic Awareness Combine the best of hedonic and homeostatic
Nov 30, 2020•15 min•Ep. 25
Beginnings of metabolic flexibility research Where the idea of physiologic flexibility came from Can we transfer the idea of metabolic flexibility to our physiology? Apply stress to the system, does the system get better? What systems in the body have to be regulated or you'll be in a world of hurt? Body temperature pH Blood glucose Oxygen and CO2 How improvements in each contributes to being a more robust human Go to flexdiet.com to get on the newsletter. If you're listening after Nov. 16, 2020...
Nov 16, 2020•28 min•Ep. 24
How Jodie avoided dentures Zac’s background and how he got into this field What proper mouth structure should be The connection between sleep and mouth structure The connection between ADHD and other behavior issues and airway What to ask for with a sleep study At home sleep apnea testing: Watch-PAT Addressing oral posture sooner rather than later How much can you change It takes a team to be fully optimized Recommendations on what to do and where to go Isleephst.com (hst10 - 10% discount code):...
Nov 09, 2020•1 hr 19 min•Ep. 23
Introduction to Dr. Friesen How he uses neurofeedback to help people learn to regulate their brains (examples with ADHD and anxiety) How personality traits matter for arousal, motivation and performance 5 personality dimensions The importance fo physiological, psychological and neurological flexibility Training to enhance your capacity to be a more robust human How we are losing heartiness Dr. Friesen’s top three recommendations Pain vs. suffering How action creates change Check out Dr. Friesen’...
Nov 03, 2020•1 hr 9 min•Ep. 22
How the deal with Walmart started Anders’ John Cena connection and experience with Fit Ops How they spent all of Quarantine coming up with a training program for the masses and learning the Walmart system They hit the shelves in 12 Walmart stores Nov. 6 - right next to the supplements. Six weeks of programming for less than $10. Ability to adapt the e-book Hopes for the programs Providing solid info for those who otherwise wouldn’t know where to go Will be on walmart.com...
Oct 26, 2020•32 min•Ep. 21
Fasted cardio Low insulin Low effort Increase blood flow for recovery Eye movement Optic Flow Sunlight This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com
Oct 19, 2020•22 min•Ep. 20
What does the end-user (fitness consumer) need to know to make an informed decision about where to work out. Tapout fitness venture Mario is working on The science behind marketing claims for places like CrossFit, Orange Theory, and others How these cultures enforce fatigue-based work Discussion of other chains 9 Round, F45 Exercises for the sake of novelty There’s no magic workout program Learn to ask for the rationale behind what your exercise program is asking of you Where you can find Mario:...
Oct 12, 2020•59 min•Ep. 19
Being “happy” with current performance while also being realistic as to how that compares on a national or world scale Comparison to others’ highlight reels de-incentivizes your brain toward getting better Look up standards for your particular lift to get an idea of the direction you need to go Work on holding the paradox of “This is where I’m at now” and “Can I do better than before" This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for t...
Oct 06, 2020•14 min•Ep. 18
in this podcast My top 3 principles for programming A couple of fun training stories How to implement these principles into your program ASAP This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com
Sep 28, 2020•15 min•Ep. 17
Episode Notes: Eric’s background and how he got into protein metabolism What are main things you look at from a mechanistic standpoint and why should we care Background on nitrogen balance - pros and cons Essential vs. nonessential amino acids Acute vs. chronic studies The importance of resistance training and nutrition, especially as we age Anabolic resistance Deuterated water tracer technique Optimal protein amount at one time Protein and fasting Autophagy Protein recommendation for older adul...
Sep 21, 2020•1 hr 22 min•Ep. 16
Jeb explains his background, including a stint as a celebrity hairstylist Dean talks about his experience teaching and how that led to coaching and nutrition Balancing nutrition coaching without doing the training component Encouraging clients to do more Talking about what works without getting neurotic Transformations and timing Dealing with emotions and data Avoiding codependency Find Jeb at www.foodonthemind.com where he has a daily blog and podcast. Instagram: @jebstuartjohnston Find Dean on...
Sep 18, 2020•56 min•Ep. 15
