How to Become More Resilient to Stress and Perform at your Best with Mike T. Nelson #181
Jul 6, 2021
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In this episode, Mike T. Nelson talks about metabolic and physiological flexibility, and how to optimize nutrition for performance and body composition. They discuss the flex diet, tracking interventions, and using software to monitor progress. The conversation also covers physiological markers of stress, optimizing fat loss, the impact of glycogen depletion on fuel usage, and recommendations for Dr. Mike's courses. Plus, they thank the sponsor, Real Mushrooms, for their support.
To optimize performance, body composition, and overall health, focus on metabolic and physiological flexibility by adapting the body to handle stress, maximizing performance, and finding the right dietary approach.
CO2 tolerance and its impact on aerobic fitness and fat utilization at rest is an intriguing area of study, suggesting that higher CO2 tolerance may improve buffering capacity and performance during exercise.
Balancing insulin and cortisol levels is crucial for fat loss and performance optimization, achieved through strategies like low-carb approaches, intermittent fasting, and cyclic management of cortisol levels.
Deep dives
Optimizing Performance and Body Composition
To optimize performance, body composition, and overall health, it is important to focus on metabolic and physiological flexibility. This involves adapting the body to handle stress, maximizing performance, and finding the right dietary approach. One effective strategy is the Flex Diet, which provides a systematic approach to nutrition that is individualized and based on research. By prioritizing specific interventions such as protein intake, sleep quality, and other factors, individuals can optimize their body's response to training and improve overall performance. Balancing insulin and cortisol levels also plays a crucial role. While keeping insulin levels low may be beneficial for fat loss, it is important to cycle cortisol levels to optimize performance and recovery. Overall, a well-rounded approach that includes appropriate training, nutrition, and lifestyle choices can lead to improved metabolic flexibility, body composition, and overall health.
Exploring CO2 Tolerance and its Effects
CO2 tolerance and its impact on aerobic fitness and fat utilization at rest is an intriguing area of study. While the exact mechanisms and correlations between CO2 tolerance, aerobic fitness, and fat oxidation are not yet fully understood, there may be a connection worth exploring. Studies have suggested that individuals with higher CO2 tolerance may experience better buffering capacity during exercise, potentially leading to improved performance. However, further research is needed to establish concrete conclusions. The work of experts in breathing techniques, metabolic flexibility, and physiological effects of breath work could provide valuable insights into the relationship between CO2 tolerance, aerobic fitness, and fat utilization.
The Role of Hormones in Fat Loss and Performance
When it comes to optimizing fat loss and performance, hormones like insulin, cortisol, and growth hormone play important roles. Balancing insulin levels is crucial for preventing excess fat gain and promoting fat utilization. By incorporating strategies like low-carb approaches and intermittent fasting, individuals can help regulate insulin levels and enhance fat oxidation. Cortisol, a stress hormone, should be properly managed to ensure cyclic patterns rather than constant elevation, which may negatively impact performance and recovery. While growth hormone spikes, especially during exercise, can be beneficial, their impact on overall fat loss and performance may be limited. Proper nutrition, training techniques, and lifestyle choices should be considered as part of a comprehensive plan to optimize hormone balance and achieve desired fat loss and performance outcomes.
The Importance of Training Approaches and Muscle Glycogen
To maximize fat loss, it is crucial to prioritize appropriate training approaches and manage muscle glycogen levels. Utilizing a combination of low-intensity exercises, weight training, and adequate movement throughout the day can help promote fat utilization without sacrificing muscle mass. Depleting muscle glycogen through resistance training and reducing carbohydrate intake may enhance fat oxidation signals. However, it is important to consider performance implications and recovery needs when deliberately depleting muscle glycogen. This approach may be suitable for short-time periods, such as a 5-day fat loss phase, but may not be effective or sustainable in the long term. Striking a balance between performance, energy levels, and fat utilization is key for successful fat loss and body composition goals.
Metabolic Flexibility: Acute spikes in growth hormone don't have a significant impact
Acute spikes in growth hormone, even if they result in a 1700% increase, do not have a significant effect on metabolic growth. Although it may seem impressive on paper, these short-duration spikes do not seem to impact overall growth hormone levels. Even doing these spikes daily for 30 days may not yield noticeable benefits. Some studies have explored the effects of growth hormone on muscle hypertrophy, but there is still controversy regarding their efficacy. It appears that growth hormone is more of a side effect of changing fuel systems, and its effects are more pronounced in a chronic rather than acute context.
Managing blood glucose and metabolic flexibility
Blood glucose management plays a crucial role in maintaining metabolic flexibility. Muscle contraction alone, even without insulin, can effectively pull glucose out of the bloodstream. Non-insulin mediated uptake, along with glycogen depletion and carbohydrate overfeeding, can lead to increased carbohydrate oxidation. This indicates that carbohydrates are better at buffering stress and are associated with better appetite regulation. Micro-nutrition is also important, as consuming foods with adequate micro-nutrients and fiber can help control hunger and improve metabolic health. Developing adaptive homeostasis through interventions such as temperature regulation, CO2 tolerance, and pH management may further enhance metabolic flexibility and overall health.
We’re welcoming Mike T. Nelson back to the show to share about metabolic flexibility and a concept he calls “physiological flexibility.” We’re all subjected to varying degrees and kinds of stress, so it’s crucial to learn how to get your body to be as adaptive as possible to the stress you subject it to. We discuss how to create your most effective performance regime and how we should be eating to both maximize performance and body composition.
Mike does such a great job of condensing valuable information and packaging it into actionable steps both in this interview and in his courses. I am a paying and satisfied customer of Mike’s work, so be sure to check out this interview and his courses.
Thank you to our sponsor, Real Mushrooms for supporting our podcast and for bringing you the best quality organic mushroom extracts on the market. Real Mushrooms emphasizes the REAL, because many so-called “mushroom” products on the market don’t contain 100% mushrooms.
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