Intro to Warren How Warren describes RPR Warren's experience with RPR and Achilles tendinitis Design and results of Warren's study importance of doing RPR correctly belly breathing Warren's takeaway from his study Addressing the skeptics Are there negative side effects? Limitations of RPR How would Warren suggest an athlete warm up? What's next for Warren? Find Warren IG: @warren_workouts This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk ab...
Jun 20, 2022•1 hr 6 min•Ep. 155
Kristina and I chat kiteboarding Learning when to bail Training to know your limits Learning how to get through high-stress situations Kristina's experience in the Navy Resiliency-based mindset Transitioning to purpose-driven stress Strategies for bringing the body into a parasympathetic. state Kristina's experience with RPR in Costa Rica Dealing with chronic pain Find Kristina on Instagram: @kristinahoyercollective Or online: Kristina Hoyer Collective This podcast is brought to you by the Physi...
Jun 13, 2022•2 hr 3 min•Ep. 154
Why I designed the Flex Diet Cert How to increase your ability to burn fat as fuel Who shouldn't use this intervention? How the Cert covers action items related to the intervention The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens ag...
Jun 11, 2022•16 min•Ep. 153
Dr. Baar's background Testosterone research on muscle building muscle quality men vs. women Sex differences in effects of cortisol Are there strategies around cortisol for building muscle faster? Nutrition strategies? Would Dr. Baar suggest doing less frequent but more intense bouts of exercise? How Dr. Baar got interested in collagen research Discussion of upcoming collagen study Collagen synthesis Soft tissue injury prevention Find Dr. Baar: https://health.ucdavis.edu/physiology/faculty/baar.h...
Jun 09, 2022•1 hr 13 min•Ep. 152
Overview of the 8 interventions discussed in the Flex Diet Certification Expert interviews Action items Ranking system What is my #1 tip for better performance and body composition? The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens a...
Jun 06, 2022•23 min•Ep. 151
Question 1: Why are carbohydrates more oxygen-efficient than fats? Crossover effect low-intensity vs. high intensity Question 2: Explain the Krebs cycle—especially with the metabolism of fat aerobic vs. anaerobic Question 3: What is Dr. Mike’s perspective on where the aerobic zone resides? lactate threshold classic aerobic zone my method for capping intensity Question 4: The brain prefers ketones over glucose? questions to ask yourself Question 5: Does Dr. Mike dive into “gamma-aminobutyric acid...
May 31, 2022•33 min•Ep. 150
Overview of the REC Conference (Speakers are named in the audio) Long-term effects of strength training: research and findings Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine Aschwanden Recovery as a business Does more recovery work = the ability to train more? Top recovery methods How to use social media Your brand as a business Time-efficient strategies for training Multi-joint vs. single-joint exercises of hypertrophy The minimum effective...
May 24, 2022•49 min•Ep. 149
Introduction to Angus Importance of nature and having fun outdoors Disconnecting to tap into creativity Sleep/wake times 3-question quiz to determine morning lark or night owl Wake up time and peak performance Brain dump Thoughts on Oura data Find Angus: sleepprocoach.com The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022....
May 16, 2022•1 hr 3 min•Ep. 148
A plug for recreational activity What's your priority? What is your mood? What do you want to train? What type of stress do you need? What is a load spike? Article: S4 Model for Returning to the Gym The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020....
May 10, 2022•25 min•Ep. 147
Welcome to Iron Radio Post-traumatic growth My experience with the SFE How can the experience translate to tough workouts? How do you determine the length of time for a project like this? Training for mental competence What does further growth look like? Knowing your limits How fast you can recover Today's episode is sponsored by the Iron Radio Podcast . I am one of three hosts on the podcast recorded each week. The podcast is also brought to you by the Special Forces Experience . Check out thei...
Apr 26, 2022•1 hr 13 min•Ep. 146
Why Dr. Heisz chose to write a book for the general public Stigma around mental health "Prescribing" exercise for mental health conditions Technology for tracking stress Stress overload in athletes Real threats vs perceived threats Exposure therapy Pushing beyond your comfort zone Violent consistency Benefits of exercise to the brain ADHD and exercise Find Dr. Heiz: research website; jenniferheisz.com , Twitter @jenniferheisz ; Instagram @drjenniferheisz Move the Body, Heal the Mind: Overcome An...
Apr 16, 2022•59 min•Ep. 145
Dr. Greene's background and creation of Monarch Club Dr. Galpin's background and interest in human performance Barbell Shrugged episode for reference. What are peptides and how are they different from HGH and Testosterone? Why haven't we heard much about peptides? What are the problems with self-medicating? Can professional athletes use peptides? Peptides for recreational athletes? What Dr. Greene uses Cost Suggestions for general population Using before surgery More peptides for peak performanc...
Apr 11, 2022•1 hr 30 min•Ep. 144
How does CWI increase metabolism? Review of Google articles on CWI How much does metabolic rate increase? Where did the number 350% come from? What is the realistic rate of calories being burned? When is CWI useful? This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet...
Apr 04, 2022•44 min•Ep. 143
Our mutual love for music Chip's background Body Tribe on Youtube Chip's movement philosophy Training for a life outside the gym How will your training make you a better version of yourself? The physiological cost of training for certain goals Challenge doesn't have to be suffering Mental state Transformation recipe Measuring risk What's next for Chip Find Chip at bodytribe.com , Youtube , and Instagram . This podcast is brought to you by the Physiologic Flexibility Certification course . In the...
Mar 28, 2022•1 hr 45 min•Ep. 142
Dr. Tommy's upcoming strongman competition - Viking Fest How to make science sexy without violating the principles of science itself Understanding subjectivity in scientific research What the best content creators do Red flags on social media The problem with protocols Health markers - expectation vs. reality Consistency in message for educators and finding new ways to say the same thing Uncertainty and nuance Be willing to admit when you're wrong or follow people who do the same Find Dr. Tommy ...
Mar 21, 2022•1 hr 1 min•Ep. 141
Dr Chris' background The top health preventive items Why most docs don't talk about longevity markers, such as muscle mass, aerobic exercise and grip strength How med school is really set up (newsflash - minimal work on nutrition) How docs can get more training on exercise and nutrition CPAP, sleep, teeth, and cranial structure Who should you seek out for true preventive health? Best decisions, but on limited data- all the time Variation between you vs the next person (similar but different) Vis...
Mar 14, 2022•1 hr 32 min•Ep. 140
Travis' background and how he became a weightlifting coach What it's like going back to school at 48 Why or why not consider an advanced degree Implementing research on athletes Nutrition and supplementation Onboarding and tracking athletes How Travis uses the reactive strength index (RSI) Managing recovery and different techniques Coldwater immersion and sauna NSAID research What Travis uses for athlete monitoring HRV Parasympathetic/Sympathetic K value Measuring results Flywheel training Find ...
Mar 07, 2022•1 hr 38 min•Ep. 139
metabolism and aerobic system test at muscle level with a Moxy sensor aerobic use is a dial, not an on/off switch testing VO2max Cooper Run or 2K on Rower compare to the population Template MWF = lifting: Cardio T, Th, maybe Sat Modality, start with a bike if you have the option, less depletion of O2 overall In the Phys Flex Course, I go over pH and O2 / CO2 mechanics and how to program for it This podcast is brought to you by the Physiologic Flexibility Certification course . In the course, I t...
Feb 28, 2022•41 min•Ep. 138
Catching up on current events and weather Our quarantine nightmares Bryan's dog Bryan's programming and communicating with clients Problem-solving when clients are stuck Metrics - useful or not Markers of stress - using HRV Program design Thoughts on alcohol Risk, reward, and injury Our favorite exercises and training methods Training an aerobic base Find Bryan on IG: @bryankrahn or his website: https://bryankrahn.com/ The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to...
Feb 21, 2022•1 hr 41 min•Ep. 137
My education and background How I got into personal training and transitioned to online training only My unique Ph.D. process How I started my online business Fine-scale variability and the principles that govern physiology How I narrow down studies and choose the research I share with clients Creating easy-to-implement action items My thought process on building my business up Why I set up my certification the way I did Training the lizard brain Leverage points and setting clients up to win The...
Feb 15, 2022•1 hr 33 min•Ep. 136
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 This podcast is brought to you by the P hysiologic Flexibility Certification course . In the co...
Feb 08, 2022•1 hr 4 min•Ep. 135
Dr. Lewis' background and current projects Her work with genetic testing, at-risk behavior, and lifestyle changes Should genetic testing influence training? Meeting your client where they're at All coaches engage in psychology Burnout Coach/client relationship Learning to charge clients based on value Find Dr. Lewis at drlewisconsulting.com and IG: @drlewisconsulting You can find Dr. Lewis' course below. >> Pysch Skill for Fitness Pros << Note: the above is an affiliate link, but I w...
Feb 01, 2022•50 min•Ep. 134
Programming for clients Training program rationale Getting results for clients Unrealistic coaching expectations When numbers don't add up Signs of a plateau Managing hunger during prep The fasted cardio debate Meanderings from training in Costa Rica Figuring out your goals Find Ryan at Rebel Performance or follow Ryan on IG @lacurefit Ryan's top two tips for doing a lat pose The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions o...
Jan 25, 2022•1 hr 37 min•Ep. 133
Brief history of creatine and how Dr. Rawson became interested in studying the supplement Creatine research and early studies Difficulty determining levels of creatine in the brain Responders and non-responders Animal data? Brain injury and creatine Athletes and creatine Stigma around supplements that enhance performance Pre-loading dosage to protect the brain in case of injury? Safety profile What is the next big creatine-like supplement? Find Dr. Rawson on Twitter @EricRawsonPhD or email him a...
Jan 18, 2022•1 hr 7 min•Ep. 132
You can't scare people to get healthy Health subjectivity and risk Shift to health goals vs. physique goals Movement and step counts Deprioritization of unstructured activity Emerging awareness of how stress manifests in the body The psychology of habit change Applied knowledge Over-riding the lizard brain The importance of relationships and community New certification from PN around a multi-dimensional construct of recovery Go to precisionnutrition.com for more information. Find Dr. Krista Scot...
Jan 11, 2022•1 hr 27 min•Ep. 131
#1 Hybrid Training in-person and online combined nutrition provide better service #2 All Training will Include a Lifestyle Component mobility warm-up cool down nutrition - food prep stress- HRV sleep Bonus: How to use the information physiologic flexibility to be more robust homeostatic stressors: temp, pH, fuels, O2 CO2 Eustress vs. distress The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The cour...
Jan 03, 2022•30 min•Ep. 130
What does the client need to give up? Physiological reasons don't address psychological Hardest to change Coaching leverage and how to calculate it More about the Flex Diet Certification The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again on January 3, 2022.
Dec 27, 2021•19 min•Ep. 129
Liposomal technology Where the industry gets supplements right Where the industry gets them wrong Fringe groups Importance of third party testing CBD and beyond - what is the next big cannabinoid? What ingredients actually work? New pre-workout supplements? What Dr Vince looks for in ingredients Newer stimulants on the market Bogus marketing claims Lactate as a supplement You can reach Dr Vince by email: vince.krc@google.com The Flex Diet Podcast is brought to you by the Flex Diet Certification....
Dec 20, 2021•1 hr 28 min•Ep. 128
Introduction to a recent study treating mice with antibiotics and looking at outcomes related to hypertrophy Study design Males vs. females Which muscle fibers were affected Changes to mitochondria Will the research translate to humans? Implications for supplements Probiotics Short-chain fatty acids Designing a study on the microbiome and exercise Researching a possible link from microbiota to brown adipose tissue Dr. Campbell's thoughts on exposure to different temperatures for health purposes ...
Dec 13, 2021•52 min•Ep. 127
When to consider alternatives to the three main power lifts Back Squat Alternatives the main limiter is external rotation in the shoulders front squat goblet squat Zercher squat Yoke bar Bench Press Alternatives neutral grip bar (football bar or neutral grip bench) dumbbells reverse hand position from Anthony Clark play with hand position from wide to narrow limit the range of motion floor press power rack option use Fat Gripz Straight Bar Deadlift Alternatives Trap bar Farmer's bar Jefferson or...
Dec 06, 2021•25 min•Ep. 126
